Posted: 9/12/2010 10:27:28 AM EDT
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Hey guys, this is another one of those advice threads for working out. Here's my situation...
22 year old college student. 6' tall, 298 lbs. Although many are surprised to find this out because I don't look really overweight. I have spina bifida and really need to work on increasing core muscle strength. I haven't worked out in about 6 years, and never do any kind of running. This leaves me in a condition where I can get winded running up 3 flights of stairs. I cracked my shinbone years ago which leaves me with pain after about 1/2 hour of jogging/ fast walking. I eat unhealthy, I know this. I don't eat green veggies (the color makes me gag). I eat a lot of whole grain rice, which is probably the only healthy thing I eat. Also, I payed a lot of money last year for a gym membership that i didnt use, and I hate myself for it. I cant afford to buy another membership, but my school allows me to use their gym for free. I have to limit my time there to about 2 one hour sessions a week. Here is my question, after reading all of this could you guys help me with getting back into shape? at my lowest healthy weight I was $220 and somewhat defined. Im looking for workout plans that can be completed in an hour (one for upper body, one for lower body). I am looking for meal plans that allow for me to skip on eating green veggies. I am looking for workout plans that i can do at my house without gym equipment (I can get surgical tubing for resistance, have a 100lb heavy bag, and a sparring partner. I also have a sledge hammer, and can probably find an old tire) I cant run much right now until I lose some weight because it hurts my shin so much. Anything that will give me a rock hard core will be a good thing, especially if it strengthens my lower back muscles. Any suggestions? I am going to start a 1-100 pushup/situp challenge at some point. (1 pushup/situp a day, increasing by one every day for 100 days) |
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I highly reccomend P90x. If you're not readty for the full program, from your description, probably not, go ahead and get it, start doing the cardio workout and the core synergistics workout until you are a little more fit, then start the classic program doing the modified/easier moves until your comfortable pushing it a little more.
I'm in the same boat as you, I dont do leafy veggies, never have, probably never will, but I just started eating better than I was. I think its unrealistic to ask someone to change their entire diet overnight (unless maybe you just shipped to boot camp then you dont have a choice). Make better food choices, slowly change your diet over time, do what you can. Overtime you wont notice the change from doritos to edamame. |
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I highly reccomend P90x. If you're not readty for the full program, from your description, probably not, go ahead and get it, start doing the cardio workout and the core synergistics workout until you are a little more fit, then start the classic program doing the modified/easier moves until your comfortable pushing it a little more. I'm in the same boat as you, I dont do leafy veggies, never have, probably never will, but I just started eating better than I was. I think its unrealistic to ask someone to change their entire diet overnight (unless maybe you just shipped to boot camp then you dont have a choice). Make better food choices, slowly change your diet over time, do what you can. Overtime you wont notice the change from doritos to edamame. My school has a copy of p90x I can use, and all the equipment to do it with. How long would a workout of this take? I only have 45 mins max 2 times a week to workout at school. I saw a couple classmates doing p90x last semester and it looks brutal. I dont know that I can do the workout. I cant do pull-ups, can only do about 5 pushups, and situps are becoming more difficult. Any suggestions to fix this? Also, a diet change shouldnt be too much of a problem. I dont really like unhealthy foods, unfortunately its what my family usually has available that doesnt take a lot of time to make. I saw that the grocery store I work at now has wheat penne pasta that only takes about 10 minutes to make and is low in calories. I like it and its cheap. I think it could make a good snack. |
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Does your gym have a pool? Full body, low impact, cardio and resistance all in one. Posted Via AR15.Com Mobile No, but I have a 24' pool in my backyard. 54" deep. Any suggestions on a workout routine I can use in the pool next summer? (we are going to close my pool up for the season next week.) |
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While I was at work today, I wrote down a grocery list of things that looked good to me to eat at the time. Can you guys tell me what on the list would be healthy foods? I was never really taught what healthy foods for you are (probably why there is so much junk food at my house).
apples, oranges, bananas oatmeal, english muffins, natural brown rice carrots, peanuts, green peppers, corn potatoes canned pork-n-beans chicken, sausage, turkey sausage, tuna, chunk white chicken, chicken patties, fish fillets, catfish nuggets amish noodles, wheat spaghetti, wheat penne pasta chicken-n-rice soup, chicken noodle soup, homestyle veggie soup pasta sauce ramen noodles, eggs tortilla chips, wheaties, wheat bread apple juice, coffee, vitamin D milk, 2% milk, orange juice corn muffin mix yogurt Jade dragon asian foods (mandarin chicken and egg rolls) |
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While I was at work today, I wrote down a grocery list of things that looked good to me to eat at the time. Can you guys tell me what on the list would be healthy foods? I was never really taught what healthy foods for you are (probably why there is so much junk food at my house). When it comes to what food is healthy, a good rule of thumb is to stick to the outside aisles of the supermarket. Fresh vegetables, fresh fruit, lean protein from a variety of sources, eggs, lean dairy. In general, the more processed the food is, the less healthy it is. The fresh, less processed food tends to live on the outside of the supermarket. The boxed, processed sutff, on the interior aisles. If the package makes health food claims, be skeptical about those claims. |
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If you can't get your diet straight, might as well forget the rest. You're gonna have to learn to like greens, or just force it on yourself. Salmon Tuna Ground turkey breast Cottage Cheese Egg substitute Romaine Lettuce Oatmeal Broccoli Cauliflower Carrot Onion Green pepper Chicken breast Spinach Blueberries Strawberries Apples Oranges Nectarines Mushrooms Brown rice Homemade nonfat yogurt Asparagus Peanut butter(it's got a lot of healthy fats ad oils, but a shit load of calories) Reduced fat whole wheat crackers You can buy all this from Aldi for a very reasonable price. Stay away from foods that are pre made. Processed food usually tastes good because it's got a shit load of sodium and fat in it. Stay away from stuff that's white, flour, rice, potatoes, etc. If you're looking for weight loss, limit the fruits and carbohydrates(bread, noodles, pasta, etc). I eat a shit load of fruit. I probably shouldn't, since most fruit is straight carbs/sugar, but fuck it, I gotta have some enjoyment. |
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Quoted: While I was at work today, I wrote down a grocery list of things that looked good to me to eat at the time. Can you guys tell me what on the list would be healthy foods? I was never really taught what healthy foods for you are (probably why there is so much junk food at my house). apples, oranges, bananas oatmeal, english muffins, natural brown rice(extreme moderation) carrots, peanuts, green peppers, chicken, turkey sausage, tuna, chunk white chicken, wheat spaghetti, wheat penne pasta(extreme moderation) eggs wheaties, wheat bread(extreme moderation) apple juice, coffee, orange juice(moderation) yogurt(make sure it isn't full of sugar or artificial flavors) Fixed. You're in for a hard time if this is the only shit you'll eat..... |
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Your BMR is roughly 2700 calories. Add in daily activity and you are looking at a 3200-3700 calories energy requirement each day. I'd assume the smaller amount and use that as your base line. Subtract 500 calories from that and you will lose 1lb per week from diet alone. You should be able to drop to 2200 calories per day for a 2lb weekly weight loss without issue.
You will have to revisit your intake every so often as you lose weight. Your BMR drops as you lose weight so you will have to eat less to lose the same amount of weight. Eventually you are going to have to work out or increase your workouts to keep the same kind of progress. For instance when you hit 250lbs your BMR will be 2400 calories with a 2900-3300 calorie requirement after daily activities. It is a good idea to get a lot of protein in your diet and do some resistance training during your cut so more of your weight loss ends up being fat and less muscle. Right now you probably have more fat than muscle in your body so most of your weight loss should be fat anyway but as that changes muscle can end up being as much as half of your weight loss if you don't take the steps to maintain it. Build your diet around foods you enjoy. If you are force feeding yourself "healthy food" you will just end up quitting. I found it easiest to make gradual changes to my diet until I was comfortable with them and eventually I was eating a lot healthier by choice and not just because I wanted to lose weight. Start by removing any and all drinks that have calories in them except for milk. You can have a little bit of juice too but make sure it isn't loaded with sugar. Try not to do more than 1 serving per day or you can use up your daily allowance of calories per day pretty quick with the stuff. I like V8 Fusion Lite. It is only 50 calories for an 8oz glass and is a healthy serving of fruit and vegetables. A lot of people are probably going to suggest fad diets like Atkins or Paleo. You can do these if you want but they are absolutely not necessary and they will not do anything that a diet made up of food you enjoy with a similar calorie intake won't. Calories in vs calories out is all you really need to concern yourself with at this point. Eventually you will need to start focusing on how those calories are made up of protein, fat, and carbohydrates but for now you have a large enough intake that you shouldn't be malnourished unless your diet is way out of wack. I would suggest taking a multivitamin if you are not already. A fish oil supplement would also be very good for you. You can do this if you make a commitment and stick to it. I started off pretty much exactly where you are now. I have since lost 43 pounds. |
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I found it easiest to make gradual changes to my diet until I was comfortable with them and eventually I was eating a lot healthier by choice and not just because I wanted to lose weight. I need to get myself back on the wagon, especially due to some recent and future inactivity forced by a broken collarbone, but I've had better luck trying to make one positive change per week than trying to do it all at once. |
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Fixed. You're in for a hard time if this is the only shit you'll eat..... I doubt it would be the only things I would eat. I just wrote down all of the things that looked like stuff I would eat. Everything on the list is stuff I could eat regularly and not get sick of it. I figured it would be a decent starting point to pick some of these to base my diet off of. As far as proteins go, I assume chicken is better than red meat in larger quantities? Also, what makes whole grain rice bad? I was told by a personal trainer that it is great because it is full of protein and energy but of course I don't know enough to know if that's true lol. I talked to a couple buddies of mine, and they are wanting to start up a one year challenge with me starting in January in order for all of us to shed some weight and get into fighting shape. (we all want to go into law enforcement) We are all going to try and plan our stuff together so that we can encourage one another. Basically from now until the start of the new year we will be taking the baby steps of sorting out our diets some so we aren't shocked by a new eating style, and we are going to try to do some cardio and stretching together so that our muscles don't give out quickly. Until the start of the new year, I would like to make a workout plan that involves a lot of stretching and easy cardio type stuff. I'm too out of shape to push running and extremely rigorous activities so I need help with the baby steps. Do you guys have suggestions on how to develop a simple stretching/warm-up/light cardio workout that can be done for about an hour a few times a week? I really need to loosen my muscles up before I start doing any lifting because I tear my muscles too easily or something. Seems like I get hurt a lot if I don't warm-up my muscles well. I have also been told that a good warm-up can increase your metabolism throughout the day and help you lose weight without even starting your exercise. |
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Your BMR is roughly 2700 calories. Add in daily activity and you are looking at a 3200-3700 calories energy requirement each day. I'd assume the smaller amount and use that as your base line. Subtract 500 calories from that and you will lose 1lb per week from diet alone. You should be able to drop to 2200 calories per day for a 2lb weekly weight loss without issue. You will have to revisit your intake every so often as you lose weight. Your BMR drops as you lose weight so you will have to eat less to lose the same amount of weight. Eventually you are going to have to work out or increase your workouts to keep the same kind of progress. For instance when you hit 250lbs your BMR will be 2400 calories with a 2900-3300 calorie requirement after daily activities. It is a good idea to get a lot of protein in your diet and do some resistance training during your cut so more of your weight loss ends up being fat and less muscle. Right now you probably have more fat than muscle in your body so most of your weight loss should be fat anyway but as that changes muscle can end up being as much as half of your weight loss if you don't take the steps to maintain it. Build your diet around foods you enjoy. If you are force feeding yourself "healthy food" you will just end up quitting. I found it easiest to make gradual changes to my diet until I was comfortable with them and eventually I was eating a lot healthier by choice and not just because I wanted to lose weight. Start by removing any and all drinks that have calories in them except for milk. You can have a little bit of juice too but make sure it isn't loaded with sugar. Try not to do more than 1 serving per day or you can use up your daily allowance of calories per day pretty quick with the stuff. I like V8 Fusion Lite. It is only 50 calories for an 8oz glass and is a healthy serving of fruit and vegetables. A lot of people are probably going to suggest fad diets like Atkins or Paleo. You can do these if you want but they are absolutely not necessary and they will not do anything that a diet made up of food you enjoy with a similar calorie intake won't. Calories in vs calories out is all you really need to concern yourself with at this point. Eventually you will need to start focusing on how those calories are made up of protein, fat, and carbohydrates but for now you have a large enough intake that you shouldn't be malnourished unless your diet is way out of wack. I would suggest taking a multivitamin if you are not already. A fish oil supplement would also be very good for you. You can do this if you make a commitment and stick to it. I started off pretty much exactly where you are now. I have since lost 43 pounds. Thank you for the info. This sounds about right. I have counted calories a few times before and have noticed that I eat between 2500-3500 calories a day easily depending upon what I'm doing that day. I don't know yet if I will be forcing myself to eat healthy. I am eager to start working towards losing the weight so I might not mind the change in diet. I definitely wouldn't mind cutting out the junk food, as its lost its appeal. As far as a multivitamin goes, is there one you would suggest? and are they expensive? I don't want to crush my wallet if I can avoid it, as one thing I am hoping to do this summer is propose to my girlfriend, and I have noticed that rings are expensive lol. |
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Thank you for the info. This sounds about right. I have counted calories a few times before and have noticed that I eat between 2500-3500 calories a day easily depending upon what I'm doing that day. I don't know yet if I will be forcing myself to eat healthy. I am eager to start working towards losing the weight so I might not mind the change in diet. I definitely wouldn't mind cutting out the junk food, as its lost its appeal. As far as a multivitamin goes, is there one you would suggest? and are they expensive? I don't want to crush my wallet if I can avoid it, as one thing I am hoping to do this summer is propose to my girlfriend, and I have noticed that rings are expensive lol. Do whatever you need to do just count all fo your calories and stick to it as best as you can. There are going to be days where you end up eating out or end up going overboard on your own. This is fine just make sure you don't use it as an excuse to make things even worse. A lot of the time fat people like to rationalize like "well I already screwed up today so I might as well eat this whole pizza." If you eat out try and pick something sensible from the menu. You can usually look up menus online and find nutrition facts in advance if the place is popular enough(mostly chain eateries). If you end up going over your calories just make sure you cut yourself off for the rest of the day so you don't make it worse. You can always make up for it on the next day by consuming less than usual too. I just take the standard Centrum. I am sure there are better options out there but the way I see it something is better than nothing and Centrum doesn't break the bank. When I run out I will probably do some research to see if I can find something better for less. The same goes for the fish oil I take. However, I have seen that some of the other brands offer more fish oil per pill which is nice. Right now I am taking two at a time which sucks because I really hate taking pills |
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Thank you for the info. This sounds about right. I have counted calories a few times before and have noticed that I eat between 2500-3500 calories a day easily depending upon what I'm doing that day. I don't know yet if I will be forcing myself to eat healthy. I am eager to start working towards losing the weight so I might not mind the change in diet. I definitely wouldn't mind cutting out the junk food, as its lost its appeal. As far as a multivitamin goes, is there one you would suggest? and are they expensive? I don't want to crush my wallet if I can avoid it, as one thing I am hoping to do this summer is propose to my girlfriend, and I have noticed that rings are expensive lol. Do whatever you need to do just count all fo your calories and stick to it as best as you can. There are going to be days where you end up eating out or end up going overboard on your own. This is fine just make sure you don't use it as an excuse to make things even worse. A lot of the time fat people like to rationalize like "well I already screwed up today so I might as well eat this whole pizza." If you eat out try and pick something sensible from the menu. You can usually look up menus online and find nutrition facts in advance if the place is popular enough(mostly chain eateries). If you end up going over your calories just make sure you cut yourself off for the rest of the day so you don't make it worse. You can always make up for it on the next day by consuming less than usual too. I just take the standard Centrum. I am sure there are better options out there but the way I see it something is better than nothing and Centrum doesn't break the bank. When I run out I will probably do some research to see if I can find something better for less. The same goes for the fish oil I take. However, I have seen that some of the other brands offer more fish oil per pill which is nice. Right now I am taking two at a time which sucks because I really hate taking pills Alright. Thanks for the info. I will look into picking up some centrum. What does the fish oil do for you? |
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Thank you for the info. This sounds about right. I have counted calories a few times before and have noticed that I eat between 2500-3500 calories a day easily depending upon what I'm doing that day. I don't know yet if I will be forcing myself to eat healthy. I am eager to start working towards losing the weight so I might not mind the change in diet. I definitely wouldn't mind cutting out the junk food, as its lost its appeal. As far as a multivitamin goes, is there one you would suggest? and are they expensive? I don't want to crush my wallet if I can avoid it, as one thing I am hoping to do this summer is propose to my girlfriend, and I have noticed that rings are expensive lol. Do whatever you need to do just count all fo your calories and stick to it as best as you can. There are going to be days where you end up eating out or end up going overboard on your own. This is fine just make sure you don't use it as an excuse to make things even worse. A lot of the time fat people like to rationalize like "well I already screwed up today so I might as well eat this whole pizza." If you eat out try and pick something sensible from the menu. You can usually look up menus online and find nutrition facts in advance if the place is popular enough(mostly chain eateries). If you end up going over your calories just make sure you cut yourself off for the rest of the day so you don't make it worse. You can always make up for it on the next day by consuming less than usual too. I just take the standard Centrum. I am sure there are better options out there but the way I see it something is better than nothing and Centrum doesn't break the bank. When I run out I will probably do some research to see if I can find something better for less. The same goes for the fish oil I take. However, I have seen that some of the other brands offer more fish oil per pill which is nice. Right now I am taking two at a time which sucks because I really hate taking pills Alright. Thanks for the info. I will look into picking up some centrum. What does the fish oil do for you? Fish oil is primarily for the Omega-3 fatty acid that the majority of people not eating a lot of fish lack in diet. It is great for blood pressure, cholesterol levels, joint pain, migraines, and a million of other things. Do some research on it or talk to you doctor about it. |