Posted: 7/13/2013 12:48:17 PM EDT
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I've been carrying around too much weight. I'm currently 5'11" 260lbs. I used to lift, but stopped a few years ago mainly due to my schedule. I work a ridiculous rotating schedule, 12 hour shifts and usually about 60 hours a week.
Ok, now that I have the excuses as to why I'm a total fat ass out of the way, I'd like to ask you all for help. I've read a few posts here that were highly motivational and know that 90% of you will be the push that I need. I am very back and forth concerning my weight. I'll get on "health kicks" where I'll knock my weight down to 225-230 range (still too much I know) but I get back to eating shit food and start climbing back to this 250-260 range. Last January I was running (C25K) and eating steamed veggies, lean protein and fruit. It was working, but I stopped when my schedule picked up again, and started eating fast food out of convenience. I want to lose weight. For myself, and for my kids. I want to be around long enough to see them grow old and enjoy life. I want to be more active with them. Can you guys motivate me? I am pretty competitive in nature. When I get in weight loss competitions, I've won, or come real close to winning. Maybe a journal? I'm pretty fat, and really embarrassed at how heavy I am, but I've got to do something. |
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What motivates you? You want us to be encouraging or make fun of you? A journal here is a good idea. It gives you some pressure to continue or face the crowd. Murdock has been very successful in his weightloss and he has a journal here.
What are your goals and what are your milestones? Make them specific, losing weight is not a goal, it's an action. You want to lose 80lbs in 6 months and increase your squat by 100lbs in 6 months, that's a goal. Kids are a powerful motivator. I want to be able to bench press my daughter's boyfriends and I want to be at her wedding and I want to see my grandkids born. That's going to take me at least until 80 after she successfully cures cancer, becomes president and quits the US Olympic weight lifting team. She has goals. 
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Quoted:
What motivates you? You want us to be encouraging or make fun of you? A journal here is a good idea. It gives you some pressure to continue or face the crowd. Murdock has been very successful in his weightloss and he has a journal here. What are your goals and what are your milestones? Make them specific, losing weight is not a goal, it's an action. You want to lose 80lbs in 6 months and increase your squat by 100lbs in 6 months, that's a goal. Kids are a powerful motivator. I want to be able to bench press my daughter's boyfriends and I want to be at her wedding and I want to see my grandkids born. That's going to take me at least until 80 after she successfully cures cancer, becomes president and quits the US Olympic weight lifting team. She has goals. Murdock was the thread that motivated me to lose weight. Ultimately, I need to get down to about 200 pounds. I have a very large frame. Most people that discuss weight with me tell me "I carry it well" which is a nice way of saying I'm a fat ass. 200 according to my doctor would be a very healthy weight. So a goal would be to get down to 200 pounds-for now. My exercise/cardio/lifting goals will come as I lose weight, as I will incorporate exercise into this quest. |
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I usually start with strictly diet. Steamed vegetables, lean protein and fruit. I can lose 2-3 pounds a week doing that. The last time I didn't start trying to run until I lost a little weight due to my knee and foot. 12 hour shifts doing fairly strenuous work takes it's toll. I'll probably follow the same routine, but the problem is I'll need motivation to get there, and a little help staying there.
I think emulating Murdock's thread may be the push I need. |
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Quoted:
Murdock was the thread that motivated me to lose weight. Ultimately, I need to get down to about 200 pounds. I have a very large frame. Most people that discuss weight with me tell me "I carry it well" which is a nice way of saying I'm a fat ass. 200 according to my doctor would be a very healthy weight. So a goal would be to get down to 200 pounds-for now. My exercise/cardio/lifting goals will come as I lose weight, as I will incorporate exercise into this quest. First basing your interaction with gravity is a bad way to judge your "health", regardless what a doctor says Find what motivates you. Your kids, wife what ever and make that your focus point. Journals are a good way to do that. So are pictures, take pictures and tape them on the mirror so you have to look at your "fat" self every morning. Then every week take more pictures an put underneath them to remind yourself where you are going. Like RBL says make defined goals. Write them down and every night before bed read them out loud. So your goals to people so they can help you along. |
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Don't just stick with lean protein, Fat is what keeps you satiated and there's nothing wrong with the red meat. It makes it easier when you can actually "think" about your stomach and realize that it's not hunger but some other reason you are eating.
So, start a journal, do what you need to do to start losing weight and we'll help you. Do you have access to a gym where you can lift? You knew this was coming didn't you?  Starting Strength is the best program you can get on right now.
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Quoted:
Good advice. Working this ridiculous schedule may be my biggest obstacle concerning eating. Any tips there? Plan ahead. Do you know when you're working late or more hours? I cook up my lunch on Sunday and portion it so I can grab something quick on the way out the door. |
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Quoted:
Plan ahead. Do you know when you're working late or more hours? I cook up my lunch on Sunday and portion it so I can grab something quick on the way out the door. This, I make a weeks worth of lunches on Sunday then I just have to grab one and throw it in my lunch box. Also get a lot of fruits and veggies that don't require any prep just wash and eat. I also keep protein powder and peanut butter at work for snacks. |
| Set up an account on myfitnesspal.com right now. If you enter everything you consume and are honest it WILL WORK. There is even an AR15.com group on there you can join. I lost 60lb in 9 months using MFP, a Fitbit, and a Nutribullet. Now I don't care about the scale so much as how much I can squat, dead lift, and bench with my 32" waist. |