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Posted: 10/13/2017 12:41:55 AM EDT
Weighed 264 in June. Cut out fast food and most of the unhealthy crap. Weigh 232 today. 6ft tall. Hit a plateau. Stuck at 232-236 past 5-6 weeks. What workout should I start? Pure cardio running/jogging? Newly single trying to get back to 200ish. Currently 30 yrs old. Weighed 180-190 from 15 to 20 yrs old. 200-230 from 20-24. 230-260 24-27. 260 from 27-30. Now 232. Got to 232 without any workouts. Best to lift and cardio?
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Stop drinking pop... high protein, lower the simple carbs... and change up your work out routine. Eat good stuff often, and keep the metabolism burning. Dont cheat.
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Buy a food scale, weigh and track your meals.
Make about 90% of your food at home using decent ingredients. Veggies, Meat, Whole Grains, Minimally processed fats. Track everything you put in your mouth for month and keep your daily calorie intake at 2000 (or less if you can tolerate it). |
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Drink a gallon of water a day. I just started last week and have lost 5 lbs
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If you don't have a lot of spare time:
-Go outside first thing in the morning (just pee and get dressed, that's all) -Walk for like an hour (later jog once your legs are strong) -Come back and eat breakfast If you DO have a lot of spare time: -Go outside first thing in the morning, eat breakfast outside. -Piddle around outside while food digests -Go for a walk -Stretch, do some pullups/push-ups and ~100m sprints -Walk more until lunch time DONT SKIMP ON FOOD. EAT NATURAL. Whole grains, lean meats, fruits, vegitables, nuts, plant-oils. |
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Kind've mirroring what others have said, there's a saying that I like to tell people when they ask me how I lost weight: "Abs are made in the kitchen, not in the gym". (Quote not originally created by me)
Last year, I was determined to get in better shape, which meant dropping bodyfat. I calculated how many calories someone like me should eat in a day, which can be done through a simple google search, and ate 100-300 calories below what would be considered my daily maintenance calorie amount. The key is to maintain a caloric deficit so that your body burns body fat. You don't want to lose muscle mass, though, so make sure to increase your overall protein intake, while severely cutting the amount of sugary, unhealthy foods (which tend to have the highest amount of calories). In the beginning especially, you'll probably get very hungry. You need to resist the urge to eat over your daily maintenance amount, so hunger suppressants like coffee or even protein powder help. Doing this, coupled with a regular workout schedule, I dropped from 186 lbs to 165 lbs in about 3.5 months, while simultaneously gaining lean muscle mass. I highly recommend watching Athlean-X's videos on Youtube for more detailed information on losing weight and working out. His videos definitely helped out a lot. Hope this helps! |
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Quoted:
Kind've mirroring what others have said, there's a saying that I like to tell people when they ask me how I lost weight: "Abs are made in the kitchen, not in the gym". (Quote not originally created by me) Last year, I was determined to get in better shape, which meant dropping bodyfat. I calculated how many calories someone like me should eat in a day, which can be done through a simple google search, and ate 100-300 calories below what would be considered my daily maintenance calorie amount. The key is to maintain a caloric deficit so that your body burns body fat. You don't want to lose muscle mass, though, so make sure to increase your overall protein intake, while severely cutting the amount of sugary, unhealthy foods (which tend to have the highest amount of calories). In the beginning especially, you'll probably get very hungry. You need to resist the urge to eat over your daily maintenance amount, so hunger suppressants like coffee or even protein powder help. Doing this, coupled with a regular workout schedule, I dropped from 186 lbs to 165 lbs in about 3.5 months, while simultaneously gaining lean muscle mass. I highly recommend watching Athlean-X's videos on Youtube for more detailed information on losing weight and working out. His videos definitely helped out a lot. Hope this helps! View Quote I first saw my abs when my rich ex gf was taking me out to outback steak house every night.... .... Because that same time I had gotten into going to the park all day from the morning and jogging and strength training lol |
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Weighed 264 in June. Cut out fast food and most of the unhealthy crap. Weigh 232 today. 6ft tall. Hit a plateau. Stuck at 232-236 past 5-6 weeks. What workout should I start? Pure cardio running/jogging? Newly single trying to get back to 200ish. Currently 30 yrs old. Weighed 180-190 from 15 to 20 yrs old. 200-230 from 20-24. 230-260 24-27. 260 from 27-30. Now 232. Got to 232 without any workouts. Best to lift and cardio? View Quote Lift heavy things don't eat carbs. |
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Heavily reduce your sugar and refined carb intake. If you are active at work or at exercise, carbs are fine.
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Thanks for all of the suggestions thus far. I am feeling much better at 230ish than I did at 260ish. I would love to push past the 5-6 week plateau I've hit and continue to move towards 200.
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Thanks for all of the suggestions thus far. I am feeling much better at 230ish than I did at 260ish. I would love to push past the 5-6 week plateau I've hit and continue to move towards 200. View Quote The only way to keep the weight coming off is to optimize your daily intake. My Fitness Pal can help with this. You can also use exercise to convert some fat to muscle. |
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You're in exactly the same position I was in. I started trying to lose weight at 264 and got stuck at 232 when I was 30. I did a 6 week keto cycle and transitioned to Paleo while walking around 2 miles every day and lifting some. That cut me down to 175.
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CrossFit if you can afford it and one is close to you. Go to a free session and try it. You will then know if it is right for you.
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Fat loss is all about control over what you put in your body. Download the MyFitnessPal app and pay the extra $50 to get the pro version. This will help you monitor your daily macros. This is the most important thing you can do. When you have a way to track your macros, you can hold yourself accountable and fat loss becomes easy. The other nice thing about MyFitnessPal is that it has all the macro values for almost every food you can eat and drink - even restaurant menu items. You need to set it up properly with your vitals and activity level though. But you need to track everything you eat and drink. Get a food scale and weigh/portion all of your food during meal prep. YOu need to stay on top of this. I cannot stress this enough. You should plan each meal the day before and either preportion it, or follow it like a menu as you prepare the meals that day. Be honest with yourself. If you aren't then you only cheat yourself.
You should cut out all sugars. Sugar is horrible for you unless it's used to provide fuel for an immediate workout. No soda. No candy. No sugar. The only time it's ok is immediately prior to a workout. You can eat a banana about 30 minutes prior to working out. This will give you sugar and carbs for fuel. The other option is to not eat the banana, but start sipping a 16oz Gatorade about 30 minutes into a workout. Don't do it before because the sugar transfer is too quick with that drink. But, you should only start drinking the Gatorade if you feel like you need it. Drink plenty of water. But, put lemon in it. Cut up an entire lemon and squeeze it into your water bottle every morning. More vitamin C than an orange and it cleans toxins out of the liver. Mini Fasting every day. This is super important. The body needs time to break down and digest the nutrients. We have conditioned ourselves to eat a lot more than we need. This constant influx of calories will literally back up the system. You should eat all of your food for the day within an 8 hour window and fast for 16 hours between your last meal of the previous day and your first meal of the current day. This is hard at first, but your body will adapt. It actually goes back to our biology roots. Think about it - people didn't used to wake up to pop tarts and milk from the fridge. They needed to get up and hunt / gather their food. That meant they didn't eat right away. They would spend all day hunting gathering and working - eating little. At night, they would feast with the tribe. The only time you should break the fast early is when you work out in the morning. Eat a banana 30 minutes prior to the workout for fuel. After your workout, you should ingest carbs and no more than 25grams of protein. Your body can actually process only 25g of protein at a time. Anything beyond that, will actually be treated like a carb. Believe it or not; carbs are what really help muscle growth when you start building. Carbs and glutamine. Protein supplements are nothing but gimmicks. On days that you don't work out, you should be fasting. If that means you ate late the night before, then you may not eat your first meal that day until noon. Food should be reduced. Yes, there are times you will be "hangry." Deal with it. Don't cheat. The closer you stick to your plan, the faster your fat loss phase will go. The two best foods for fat loss are broccoli and asparagus. They are fat terminators, and should be the source of the majority of your carbs during this phase. I'm talking 4 cups of broccoli per meal. your shit will turn green. But this stuff works. Fats should come from natural sources. cook with coconut and extra virgin olive oil. Cut out the desserts and cheese. Don't let your cravings control you like a pregnant woman. Chicken, beef, and fish are good. Salomon and Perch are excellent. Eggs and egg whites are great too. Basically, you should be good as long as you make smart choices and everything fits in your daily planned macros on your MyFitnessPal app. Smart choice example: yes, you can get some protein and carbs from macaroni and cheese. But you get better protein and carbs without the processed crap from grilled chicken, wild rice, and broccoli. Work out at least 3 times a week. Work out hard and get a good 20 minutes of actual work in. 20 minutes may take you 40-60 minutes with rests. But your rests should be 30 seconds max in fat loss. Exercise should be functional strength training. Examples: Day 1 -tire flip (24 reps) -Pull-up (8-10 reps) -Push Up (8-10 reps) -Dips (8-10 reps) Super set these for 4-5 total sets. Day 2 -Renegade Row Push-Ups (15 reps) -Burpies (20 reps) -Plank (60 seconds) Super set for 4-5 total sets Day 3 -Prowler with weighted skid (50 yards) -Box Jumps (10 Reps) -Hanging L (12 reps) -Push-ups (10 reps) Super set for 4-5 total sets These are just examples of functional strength training that will keep your heart rate up and burn a lot of fat. Something you will notice is that they require very little equipment. Fat loss training involves a ton of varied body weight exercises. There are tons of plans and you should vary your workouts. If you can afford it, I'd recommend hiring a 1 on 1 coach who will motivate you. this is a great way to maintain accountability. After all, you're paying for it, so you better go. But, you need to get a trainer who knows what they are doing. They shouldn't look like they need a trainer themselves. They should be versed in both fitness and nutrition. You should do a moderate pace walk for 20 minutes every day. On the days you are not strength training, you should do 20-40 minutes of HIT on a bike or sprints. Honestly, if you stick to the plan like a ritual and take it seriously, you should be dropping tons of fat in only 12 weeks. |
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Just wanted to update. 224 yesterday. Cut out all alcohol and eating around 1100-1200 calories a day. Only meals out in the past few weeks were 2 trips to subway under 400 cal each and a salad from a local place. Just now getting back into working out. Started taking a green tea pill and feel much more energy. I'd love to keep crusing to 200lbs, perhaps 190ish.
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track your food: my fitness pal
Lift heavy things: Stronglifts 5x5, Vandersoft 5/3/1 Stay active. |
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No fats, salts & sugars. Drink lots of water. And keep moving as much as possible.
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Quoted:
Just wanted to update. 224 yesterday. Cut out all alcohol and eating around 1100-1200 calories a day. Only meals out in the past few weeks were 2 trips to subway under 400 cal each and a salad from a local place. Just now getting back into working out. Started taking a green tea pill and feel much more energy. I'd love to keep crusing to 200lbs, perhaps 190ish. View Quote Rather than running a huge calorie deficit, which you won’t be able to hold and will just put the weight back on later, find the happy median where you are losing weight/leaning out but aren’t miserable. Usually a 500 calorie deficit is sufficient and maintainable. Find a workout program you enjoy and will stick with. At the end of the day you are going to have to do the research and reading yourself to really understand your body and nutrition. It takes times playing with diet to get it right for your body. In general, higher protein and moderate carb and low fat is good. Though there are proven diets high in fat and low in carb. Fats arent the devil like once taught, though they have to be the right ones and with the right diet. Not everyone reacts to food similarly. Do the research. Eat whole foods and avoid sugar refined or otherwise. Doesn’t matter if you drink 30g sugar from OJ or eat 30g sugar in a cupcake. |
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Stop drinking pop... high protein, lower the simple carbs... and change up your work out routine. Eat good stuff often, and keep the metabolism burning. Dont cheat. View Quote In fact, the benefits of fasting are becoming more and more understood. NOT eating for extended periods seems to have real effects on fat metabolism and over all health. |
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Buy a food scale, weigh and track your meals. Make about 90% of your food at home using decent ingredients. Veggies, Meat, Whole Grains, Minimally processed fats. Track everything you put in your mouth for month and keep your daily calorie intake at 2000 (or less if you can tolerate it). View Quote |
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Quoted: View Quote It promotes a binge purge eating habit and I've known a couple people that had eating disorders from it. The whole issue is having a healthy relationship with food. I see zero reason to fast if you have a healthy relationship with food. Fix the cause, not the symptom. I stopped intermittent fasting bc i couldn't build muscle in any useful way and didn't have enough energy all day. If you have a good relationship with food and your body likes fasting, have at it. But don't do it because you can't stop levering entire cakes and chickens into your mouth. I did it for 4 months, lost 89 pounds. My body hated. I had to fix my issues with food first. Keto and cardio will get you skinny fat like all the gerbils you see pounding cardio every night. A good barbell based strength program and a healthy diet starting in the 40 40 20 area will change your fucking life. Ive done the gerbil thing and keto. I didn't know any better back then either. People want a system, a group, a leader, a magic bullet, an answer. The answer is nothing you buy or a facebook group you join or meals you order. Its a reasonable balanced diet with healthy fats and carbs in moderation conbined with barbells and dumbbells. |
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Quoted: Keto and cardio will get you skinny fat like all the gerbils you see pounding cardio every night. . View Quote |
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Forget exercise.
Try intermittent fasting. Only eat between noon and 7pm. Nothing caloric during fasting period. Resets your insulin levels. |
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i disagree. it really depends on your body type. im an endo-meso and feel the best and have the most energy on a low carb, higher fat diet but i have never had trouble gaining mass or cutting. i just have to decide what i want to do and adjust intake and cardio appropriately View Quote View All Quotes View All Quotes Quoted:
Quoted: Keto and cardio will get you skinny fat like all the gerbils you see pounding cardio every night. . Muscle is protein. That can't be forgotten for most people. |
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