264lbs and 44in waist...need help
264lbs and 44in waist...need help
As said with weight and waist size, I need to lose and fast. I'm tired of being fat and want to make a lifestyle change. Im not very informed but know a little. I need some advice that will help me lose the most fat in 4 months (before the holiday season).
EDITED PORTION: I understand 4 months is not long but I want to lose as much as I can in that amount of time. Of course after that, I will continue and reach my ultimate goal of 210, with around 13% body fat. This may take more than a year and I am starting today.
Some info: I am 5'9, 264lb, 44in waist, 25% body fat, and would like to eventually get to the goals listed above. Need some help with weight training and food consumption. What are some good ways to burn fat fast and efficient? What types of foods are good to eat throughout the day. I honestly love to eat and know that is a big problem.
weightlifting
what kind of food are you eating daily? what kind of beverages are you drinking? do you play any sports or go walking/jogging/biking/rollerblading/anything at the moment?
without knowing that information heres some tips:
don't drink soda, instead up your intake of water and drink tea if you'd like, coffee as well as long as you don't go crazy with the cream and sugar.
cut out junk food (chips, candy, chocolate bars, etc) instead eat fruit (apples, bananas, watermelon, guava, pears, etc), nuts (pecans, almonds, cashews, peanuts).
cut out white bread/white flour products, eat whole grain or sprouted grain bread if you need bread.
up your intake of fish, (or take an omega 3 supplement)
make sure you're eating enough lean protein (chicken, fish, white turkey, lean cuts of beef).
eat vegatables as often as possible (they provide lots of vitamins and minerals, lots of fiber and they're low on calories, they make you feel fuller as well, some good vegatables are brocolli, green/red/orange peppers, spinach, tomatos, etc)
split your meals into 6 daily meals or so, eat every 3 hours approx. (smaller portions obviously not 6 huge meals) this will keep your metabolism going rather than letting it crash and burn when your body hasn't had food for 5 or 6 hours.
go out walking/jogging at least 30-45 minutes a day.
do some weight training, whether it's at a gym or just using body weight exercises (bodyweight squats, lunges, pushup, pullup, etc etc)
also sleep is super important, you need to make sure you are getting 7-8 hours of sleep per night.
there is plenty more but that should be a decent start.
Go to bb.com homepage and view ALOT of articles. Then figure out how how many calories you burn WITHOUT cardio, then put a plan together with diet and cardio. You say you want to do a lifestyle change but do it in 4 months. Only so much can happen in 4 months, but it can be a start.
1. Figure out diet plan
2. Figure out workout/cardio plan
To win, begin with a plan
With hardwork you could definitely lose a solid 10 lbs a month and 40 before the Holidays. Definitely would notice a difference in your appearence, and a much improved BF%.
I agree with Impunity
Follow what impunity said. Incremental weight loss with a balanced approach will help you lose weight and develop good virtues in diet and exercise.
Make sure you get plenty of water, rest, and take multivitamins. Some thermogenic burners wouldn't be too bad. Lipo-6 is a good one.
Stay away from those junk foods and sugars. Keep away from simple carbs and take in complex carbs. No breads, starchy stuff, or pastas.
Whole wheat pasta, whole grain breads, potatos, brown rice.
At least 30 min. of good cardio that gets you sweating is good.
Eliptical machines are nice, running is good (not for your knees), stair climber, rowing machine. Do this 3-4 times a week and combine with weight lifting.
With regard to weighlifting....there's bulking up and toning down.... you are trying to cut weight but I'm sure you want to maintain some definition.
Try 3 sets of 15 reps where you feel like you are going to bust a blood vessel in your brain on that 15 rep. :-) Focus on certain muscle groups on certain days. If you keep this in line with proper dieting ....you could lose a good amount of weight in 3-4 months....and you'll feel way better ! Trust me.
Chicken lots and lots of chicken and whey protein thats what helped me anyway. I was 292 39% bodyfat and 5'9 and I was scared to eat so much and all that protein. It is marked on the label do not use for weight loss. Someone told me just do it it will work gauranteed and I am getting alot more solid and less flabby.
I wake up at 5:30 am have a protein shake
do some type of cardio 15-30 min
7am 1/2 cup oats
9:30am bananna with protein shake
11: am Chicken breast sandwich with slice of whole wheat bread
and grean beans or carrots
3: pm 6 oz steak lean
5: pm workout at least 20-30 min cardio and lift intense.
6:30 protein shake and natural pb sandwich
9: pm 1 serving srawberry yogurt.
I have went from 292 to 238 doing this and lost 10% bodyfat. I am still on my quest but I am definately better than I was last December. I lost from 292 lbs to 253 fast id say 3 months the rest got and still is coming off slow but it is still working for me. I am definately no expert on this did help me.
Just so you know, you may want to re-evaluate your bf% and your final goal. If your 5'9@264lbs w/ a 44 in waist I would have to assume that your quite a bit over 25% bodyfat, prob more like 30-35. I see that your goal is 210@13% bf, so i'm just telling you this so you don't get upset/surprised when you hit 210 and are at 20% bf. Something similar happened to me, so i'm just trying to look out and help stop it from happening to someone else :D
[quote=GP2001;69046923]Just so you know, you may want to re-evaluate your bf% and your final goal. If your 5'9@264lbs w/ a 44 in waist I would have to assume that your quite a bit over 25% bodyfat, prob more like 30-35. I see that your goal is 210@13% bf, so i'm just telling you this so you don't get upset/surprised when you hit 210 and are at 20% bf. Something similar happened to me, so i'm just trying to look out and help stop it from happening to someone else :D[/QUOTE
I agree. A few months down the road, when you hit 210, you wont be at 13% BF, although if 210 at 13%BF is a long term goal for a few years, when you've packed on some muscle, then its possible. Just make a little change every day, and when you wake up, tell yourself that today is a great day, and you are ligher today then you were yesterday.
Best luck.
Like someone told me, "Slow and steady wins the race."
You didn't put on all of that weight overnight and you won't lose it overnight, either.
I was in the same state of mind not too long ago. I wanted to use "fat burners" and this and that, but I found out that calorie restriction and exercise is the best thing.
Remember, to lose fat you have to burn more calories than you take in. You're on the right track, though. You said that you wanted to make a lifestyle change, well that is what has to happen.
I started at 280 pounds. I started eating smaller meals, lots of salads and doing aerobics...FIVE DAYS A WEEK. I worked full time and got an hour for lunch. When I finish my lunch, I would take a brisk walk. This was a BIG lifestyle change for me. Normally I would just eat whatever I wanted and exercise was null and void.
One of the things that kept me going was getting on the scales and seeing the weight that I had lost.
With all of that being said, it's not gonna be easy. But it seems to me that you are already in the mindset for the fight of your life..or should I say... FOR your life. And that, my friend, is the hardest part of your battle. Getting your mind in gear to change your habits. If you don't do that first, it's all down hill from there.
If you need some encouragement, I'm here and countless others are also, so don't be shy. There are a lot of us struggling, in here, trying to get our weight down and to get muscular. We are our own support group.
This is a great site with teriffic people who are very eager to help.
Good Luck! You Can Dooo It!!!
BTW..I'm at 225.5 right now and still fighting. :mad:
Don't go crazy with this. Just simply make the proper adjustments to your diet and add a significant amount of cardio to your routine and restrict calories. Unfortunately, getting hardcore and going 100 percent all out to lose weight results in a crash and burn for many people. Two weeks into it you haven't seen anything but 1500 calories a day every day with no cheat meal - chances are you're going to binge or at least overeat a few times. I would recommend taking it slow and steady as well.
As said with weight and waist size, I need to lose and fast. I'm tired of being fat and want to make a lifestyle change. Im not very informed but know a little. I need some advice that will help me lose the most fat in 4 months (before the holiday season).
EDITED PORTION: I understand 4 months is not long but I want to lose as much as I can in that amount of time. Of course after that, I will continue and reach my ultimate goal of 210, with around 13% body fat. This may take more than a year and I am starting today.
Some info: I am 5'9, 264lb, 44in waist, 25% body fat, and would like to eventually get to the goals listed above. Need some help with weight training and food consumption. What are some good ways to burn fat fast and efficient? What types of foods are good to eat throughout the day. I honestly love to eat and know that is a big problem. i was about the same as you around last december. im 6'2" and i weighed just under 270 with a 44 inch waist. i just started lifting weights and doing some form of cardio 4 to 5 days a week around an hour a day. i use to eat tons of candy, soda, fast food all the time, never anything healthy at all. so i started eating smaller portion but more often throughout the day. tuna fish, chicken, lean meats, diet sodas, lots and lots of water. im down to 205 and with a low of 198 and can fit into a 32 now it took about 6 months for me to get to that point. i love to eat to you just have to find better things that you can love to eat . try drinking more water before youeat it helps you feel full. then eventually your stomache will shrink down and youll not be able to eat as much. thats just what i did to get to a more pleasing weight. altought i still have 2 1/2 more inches to lose off my gut. but i kind of lost track of my diet the last month and a half
what kind of food are you eating daily? what kind of beverages are you drinking? do you play any sports or go walking/jogging/biking/rollerblading/anything at the moment?
without knowing that information heres some tips:
don't drink soda, instead up your intake of water and drink tea if you'd like, coffee as well as long as you don't go crazy with the cream and sugar.
cut out junk food (chips, candy, chocolate bars, etc) instead eat fruit (apples, bananas, watermelon, guava, pears, etc), nuts (pecans, almonds, cashews, peanuts).
cut out white bread/white flour products, eat whole grain or sprouted grain bread if you need bread.
up your intake of fish, (or take an omega 3 supplement)
make sure you're eating enough lean protein (chicken, fish, white turkey, lean cuts of beef).
eat vegatables as often as possible (they provide lots of vitamins and minerals, lots of fiber and they're low on calories, they make you feel fuller as well, some good vegatables are brocolli, green/red/orange peppers, spinach, tomatos, etc)
split your meals into 6 daily meals or so, eat every 3 hours approx. (smaller portions obviously not 6 huge meals) this will keep your metabolism going rather than letting it crash and burn when your body hasn't had food for 5 or 6 hours.
go out walking/jogging at least 30-45 minutes a day.
do some weight training, whether it's at a gym or just using body weight exercises (bodyweight squats, lunges, pushup, pullup, etc etc)
also sleep is super important, you need to make sure you are getting 7-8 hours of sleep per night.
there is plenty more but that should be a decent start.
No offense, dude, but if he's eating 6 meals every 3 hours, he would have to be up for 18 hours. If he gets 8 hours of sleep, that would be a 26 hour day. Try using math next time you want to give a guy advice...
No offense, Try using math next time you want to give a guy advice... no offense?
No offense, dude, but if he's eating 6 meals every 3 hours, he would have to be up for 18 hours. If he gets 8 hours of sleep, that would be a 26 hour day. Try using math next time you want to give a guy advice...
but what if he followed the advice that said "approx every 3 hours? Try using reading next time you want to call someone out...
No offense, dude, but if he's eating 6 meals every 3 hours, he would have to be up for 18 hours. If he gets 8 hours of sleep, that would be a 26 hour day. Try using math next time you want to give a guy advice... 4:30 - 5:00am morning protein+honey (could be included in meal 1 but i space it out a bit)
5:00 - 5:30am breakfast (meal 1)
8:30am snack (meal 2)
11:30am lunch (meal 3)
2:30pm snack (meal 4)
5:30pm supper (meal 5)
8:30pm snack (meal 6)
8:30pm - 4:30am sleep
I haven't defied the laws of nature or made a 26 hour day :)
4:30 - 5:00am morning protein+honey (could be included in meal 1 but i space it out a bit)
5:00 - 5:30am breakfast (meal 1)
8:30am snack (meal 2)
11:30am lunch (meal 3)
2:30pm snack (meal 4)
5:30pm supper (meal 5)
8:30pm snack (meal 6)
8:30pm - 4:30am sleep
I haven't defied the laws of nature or made a 26 hour day :)
As said with weight and waist size, I need to lose and fast. I'm tired of being fat and want to make a lifestyle change. Im not very informed but know a little. I need some advice that will help me lose the most fat in 4 months (before the holiday season).
EDITED PORTION: I understand 4 months is not long but I want to lose as much as I can in that amount of time. Of course after that, I will continue and reach my ultimate goal of 210, with around 13% body fat. This may take more than a year and I am starting today.
Some info: I am 5'9, 264lb, 44in waist, 25% body fat, and would like to eventually get to the goals listed above. Need some help with weight training and food consumption. What are some good ways to burn fat fast and efficient? What types of foods are good to eat throughout the day. I honestly love to eat and know that is a big problem.
Answer:
weightlifting
Answer:
what kind of food are you eating daily? what kind of beverages are you drinking? do you play any sports or go walking/jogging/biking/rollerblading/anything at the moment?
without knowing that information heres some tips:
don't drink soda, instead up your intake of water and drink tea if you'd like, coffee as well as long as you don't go crazy with the cream and sugar.
cut out junk food (chips, candy, chocolate bars, etc) instead eat fruit (apples, bananas, watermelon, guava, pears, etc), nuts (pecans, almonds, cashews, peanuts).
cut out white bread/white flour products, eat whole grain or sprouted grain bread if you need bread.
up your intake of fish, (or take an omega 3 supplement)
make sure you're eating enough lean protein (chicken, fish, white turkey, lean cuts of beef).
eat vegatables as often as possible (they provide lots of vitamins and minerals, lots of fiber and they're low on calories, they make you feel fuller as well, some good vegatables are brocolli, green/red/orange peppers, spinach, tomatos, etc)
split your meals into 6 daily meals or so, eat every 3 hours approx. (smaller portions obviously not 6 huge meals) this will keep your metabolism going rather than letting it crash and burn when your body hasn't had food for 5 or 6 hours.
go out walking/jogging at least 30-45 minutes a day.
do some weight training, whether it's at a gym or just using body weight exercises (bodyweight squats, lunges, pushup, pullup, etc etc)
also sleep is super important, you need to make sure you are getting 7-8 hours of sleep per night.
there is plenty more but that should be a decent start.
Answer:
Go to bb.com homepage and view ALOT of articles. Then figure out how how many calories you burn WITHOUT cardio, then put a plan together with diet and cardio. You say you want to do a lifestyle change but do it in 4 months. Only so much can happen in 4 months, but it can be a start.
1. Figure out diet plan
2. Figure out workout/cardio plan
To win, begin with a plan
Answer:
With hardwork you could definitely lose a solid 10 lbs a month and 40 before the Holidays. Definitely would notice a difference in your appearence, and a much improved BF%.
Answer:
I agree with Impunity
Follow what impunity said. Incremental weight loss with a balanced approach will help you lose weight and develop good virtues in diet and exercise.
Make sure you get plenty of water, rest, and take multivitamins. Some thermogenic burners wouldn't be too bad. Lipo-6 is a good one.
Stay away from those junk foods and sugars. Keep away from simple carbs and take in complex carbs. No breads, starchy stuff, or pastas.
Whole wheat pasta, whole grain breads, potatos, brown rice.
At least 30 min. of good cardio that gets you sweating is good.
Eliptical machines are nice, running is good (not for your knees), stair climber, rowing machine. Do this 3-4 times a week and combine with weight lifting.
With regard to weighlifting....there's bulking up and toning down.... you are trying to cut weight but I'm sure you want to maintain some definition.
Try 3 sets of 15 reps where you feel like you are going to bust a blood vessel in your brain on that 15 rep. :-) Focus on certain muscle groups on certain days. If you keep this in line with proper dieting ....you could lose a good amount of weight in 3-4 months....and you'll feel way better ! Trust me.
Answer:
Chicken lots and lots of chicken and whey protein thats what helped me anyway. I was 292 39% bodyfat and 5'9 and I was scared to eat so much and all that protein. It is marked on the label do not use for weight loss. Someone told me just do it it will work gauranteed and I am getting alot more solid and less flabby.
I wake up at 5:30 am have a protein shake
do some type of cardio 15-30 min
7am 1/2 cup oats
9:30am bananna with protein shake
11: am Chicken breast sandwich with slice of whole wheat bread
and grean beans or carrots
3: pm 6 oz steak lean
5: pm workout at least 20-30 min cardio and lift intense.
6:30 protein shake and natural pb sandwich
9: pm 1 serving srawberry yogurt.
I have went from 292 to 238 doing this and lost 10% bodyfat. I am still on my quest but I am definately better than I was last December. I lost from 292 lbs to 253 fast id say 3 months the rest got and still is coming off slow but it is still working for me. I am definately no expert on this did help me.
Answer:
Just so you know, you may want to re-evaluate your bf% and your final goal. If your 5'9@264lbs w/ a 44 in waist I would have to assume that your quite a bit over 25% bodyfat, prob more like 30-35. I see that your goal is 210@13% bf, so i'm just telling you this so you don't get upset/surprised when you hit 210 and are at 20% bf. Something similar happened to me, so i'm just trying to look out and help stop it from happening to someone else :D
Answer:
[quote=GP2001;69046923]Just so you know, you may want to re-evaluate your bf% and your final goal. If your 5'9@264lbs w/ a 44 in waist I would have to assume that your quite a bit over 25% bodyfat, prob more like 30-35. I see that your goal is 210@13% bf, so i'm just telling you this so you don't get upset/surprised when you hit 210 and are at 20% bf. Something similar happened to me, so i'm just trying to look out and help stop it from happening to someone else :D[/QUOTE
I agree. A few months down the road, when you hit 210, you wont be at 13% BF, although if 210 at 13%BF is a long term goal for a few years, when you've packed on some muscle, then its possible. Just make a little change every day, and when you wake up, tell yourself that today is a great day, and you are ligher today then you were yesterday.
Best luck.
Answer:
Like someone told me, "Slow and steady wins the race."
You didn't put on all of that weight overnight and you won't lose it overnight, either.
I was in the same state of mind not too long ago. I wanted to use "fat burners" and this and that, but I found out that calorie restriction and exercise is the best thing.
Remember, to lose fat you have to burn more calories than you take in. You're on the right track, though. You said that you wanted to make a lifestyle change, well that is what has to happen.
I started at 280 pounds. I started eating smaller meals, lots of salads and doing aerobics...FIVE DAYS A WEEK. I worked full time and got an hour for lunch. When I finish my lunch, I would take a brisk walk. This was a BIG lifestyle change for me. Normally I would just eat whatever I wanted and exercise was null and void.
One of the things that kept me going was getting on the scales and seeing the weight that I had lost.
With all of that being said, it's not gonna be easy. But it seems to me that you are already in the mindset for the fight of your life..or should I say... FOR your life. And that, my friend, is the hardest part of your battle. Getting your mind in gear to change your habits. If you don't do that first, it's all down hill from there.
If you need some encouragement, I'm here and countless others are also, so don't be shy. There are a lot of us struggling, in here, trying to get our weight down and to get muscular. We are our own support group.
This is a great site with teriffic people who are very eager to help.
Good Luck! You Can Dooo It!!!
BTW..I'm at 225.5 right now and still fighting. :mad:
Answer:
Don't go crazy with this. Just simply make the proper adjustments to your diet and add a significant amount of cardio to your routine and restrict calories. Unfortunately, getting hardcore and going 100 percent all out to lose weight results in a crash and burn for many people. Two weeks into it you haven't seen anything but 1500 calories a day every day with no cheat meal - chances are you're going to binge or at least overeat a few times. I would recommend taking it slow and steady as well.
Answer:
As said with weight and waist size, I need to lose and fast. I'm tired of being fat and want to make a lifestyle change. Im not very informed but know a little. I need some advice that will help me lose the most fat in 4 months (before the holiday season).
EDITED PORTION: I understand 4 months is not long but I want to lose as much as I can in that amount of time. Of course after that, I will continue and reach my ultimate goal of 210, with around 13% body fat. This may take more than a year and I am starting today.
Some info: I am 5'9, 264lb, 44in waist, 25% body fat, and would like to eventually get to the goals listed above. Need some help with weight training and food consumption. What are some good ways to burn fat fast and efficient? What types of foods are good to eat throughout the day. I honestly love to eat and know that is a big problem. i was about the same as you around last december. im 6'2" and i weighed just under 270 with a 44 inch waist. i just started lifting weights and doing some form of cardio 4 to 5 days a week around an hour a day. i use to eat tons of candy, soda, fast food all the time, never anything healthy at all. so i started eating smaller portion but more often throughout the day. tuna fish, chicken, lean meats, diet sodas, lots and lots of water. im down to 205 and with a low of 198 and can fit into a 32 now it took about 6 months for me to get to that point. i love to eat to you just have to find better things that you can love to eat . try drinking more water before youeat it helps you feel full. then eventually your stomache will shrink down and youll not be able to eat as much. thats just what i did to get to a more pleasing weight. altought i still have 2 1/2 more inches to lose off my gut. but i kind of lost track of my diet the last month and a half
Answer:
what kind of food are you eating daily? what kind of beverages are you drinking? do you play any sports or go walking/jogging/biking/rollerblading/anything at the moment?
without knowing that information heres some tips:
don't drink soda, instead up your intake of water and drink tea if you'd like, coffee as well as long as you don't go crazy with the cream and sugar.
cut out junk food (chips, candy, chocolate bars, etc) instead eat fruit (apples, bananas, watermelon, guava, pears, etc), nuts (pecans, almonds, cashews, peanuts).
cut out white bread/white flour products, eat whole grain or sprouted grain bread if you need bread.
up your intake of fish, (or take an omega 3 supplement)
make sure you're eating enough lean protein (chicken, fish, white turkey, lean cuts of beef).
eat vegatables as often as possible (they provide lots of vitamins and minerals, lots of fiber and they're low on calories, they make you feel fuller as well, some good vegatables are brocolli, green/red/orange peppers, spinach, tomatos, etc)
split your meals into 6 daily meals or so, eat every 3 hours approx. (smaller portions obviously not 6 huge meals) this will keep your metabolism going rather than letting it crash and burn when your body hasn't had food for 5 or 6 hours.
go out walking/jogging at least 30-45 minutes a day.
do some weight training, whether it's at a gym or just using body weight exercises (bodyweight squats, lunges, pushup, pullup, etc etc)
also sleep is super important, you need to make sure you are getting 7-8 hours of sleep per night.
there is plenty more but that should be a decent start.
No offense, dude, but if he's eating 6 meals every 3 hours, he would have to be up for 18 hours. If he gets 8 hours of sleep, that would be a 26 hour day. Try using math next time you want to give a guy advice...
Answer:
No offense, Try using math next time you want to give a guy advice... no offense?
Answer:
No offense, dude, but if he's eating 6 meals every 3 hours, he would have to be up for 18 hours. If he gets 8 hours of sleep, that would be a 26 hour day. Try using math next time you want to give a guy advice...
but what if he followed the advice that said "approx every 3 hours? Try using reading next time you want to call someone out...
Answer:
No offense, dude, but if he's eating 6 meals every 3 hours, he would have to be up for 18 hours. If he gets 8 hours of sleep, that would be a 26 hour day. Try using math next time you want to give a guy advice... 4:30 - 5:00am morning protein+honey (could be included in meal 1 but i space it out a bit)
5:00 - 5:30am breakfast (meal 1)
8:30am snack (meal 2)
11:30am lunch (meal 3)
2:30pm snack (meal 4)
5:30pm supper (meal 5)
8:30pm snack (meal 6)
8:30pm - 4:30am sleep
I haven't defied the laws of nature or made a 26 hour day :)
Answer:
4:30 - 5:00am morning protein+honey (could be included in meal 1 but i space it out a bit)
5:00 - 5:30am breakfast (meal 1)
8:30am snack (meal 2)
11:30am lunch (meal 3)
2:30pm snack (meal 4)
5:30pm supper (meal 5)
8:30pm snack (meal 6)
8:30pm - 4:30am sleep
I haven't defied the laws of nature or made a 26 hour day :)