Posted: 6/13/2008 4:52:27 PM EDT
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I've been pretty steady at ~330 pounds for about 15 years, and I want to lose a lot of my fat. My home scale says my mass is 59% fat; not sure how accurate it is, but it seems correct enough to me. I don't know my "ideal weight"; I know in high school, I was around 190-200, not much fat. If I got down to 200 again, that would be fine. This tool says my ideal is from 129 to 183 (Male, 5' 10", 37 years old). It says my BMI is 47.3; my BMR is 3,316 and my RMR is 2,914. Honestly, something like the Dilberito appeals to me because, honestly, I can eat the same shit every day for years and not get tired of it. Slap me around, whatever. What are the pros and cons of different diets? Is there some MRP that is easy to do? Ry |
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How poorly are you eating now? In other words are you already eating somewhat healthy and still keeping the weight? If not there is no miracle to it. You need to control your insulin levels by cutting carbs and consuming healthy fats. If you could give a basic idea of what you are eating it may help. But four simple rules... Eat healthy fats not saturated and trans fats (Lean beef is fantastic stuff.) Cut the sugar and avoid fructose like the plague ex. soda(this will help keep insulin low) Keep calories in a deficiency. If your body uses 2500 a day consume 2000 or less. Keep carbs around or below 100g a day. That's really all there is to it. Don't be a afraid to eat some healthy carbs. The no carb Atkins type diets do not work. Soon as you do consume carbs your body goes bonkers and will pack weight on again. So they key is keeping them at healthy levels. |
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I used to be pretty big. This is what I did: Stop eating fast food. If you must eat out, eat something good from Subway or something like a grilled chicken sandwich. Stop drinking sugared sodas. Eat 4-5 small meals a day, instead of 2 or 3. Dont skip breakfast, as you need to jump start your metabolism. Everyone has thier opinions, but I am a big fan of Slim Fast optima drinks if you cant stop to make a meal. They dont taste bad, and keep you from being hungry for a while. Start walking 30 minutes a day, and throw some resistance training in the mix. Dont start too fast, keep up the faith, and you will reach you goals. |
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I've tried various diets over the years. The low carb way will cut weight fast, but it's a bitch to make the transition to normal eating. That and I got tired of craving things like fruit and saltine crackers. I've also done Body For Life. It's a much better system based on (shocker) diet and exercise. The twists are that they do a 12 week "body transformation" kickoff thing. That and the cardio is HIIT. Now, I guess I'm doing a modified BFL. My eating is good for 6 days then I eat what I like on the 7th. I started tracking my diet on fitday.com. The biggest difference is that I'm lifting heavy. There's a challenge going on right now here if you want to jump on board. I'm doing it. |
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step 1: determine your body fat percentage and approximate maintenance calories (best way to do this is to write down everything you eat in a week where your weight doesn't change, add up all the calories and divide by 7 days) 2: eat ~1g of protein per lb of lean body mass (total weight - (body fat% X total weight)) 3: fill in the rest of your calories (~10-20% less than your maintenance calories) with fat and carbs (taking ~6g of fish oil per day is a good idea, and eating whole foods will help control hunger). If you don't lose any weight for a week or two, drop another couple hundred calories until you start getting results. Combine this with a basic full body workout 3x per week and cardio a few days a week and you're on your way. For the most part, everything else (especially for someone who has a lot of weight to lose) is extra. Eating breakfast or every [insert number] hours helps a lot of people stick to a routine, but it's not critical and neither is something you absolutely must do. There are a lot of "rules" out there, but none of them are more important than the law of thermodynamics: calories burned - calories consumed = caloric deficit. It's a lot easier said than done. Knowing what to do is easy; actually doing it (ie: changing your habits) can be a bitch. |
Measure your neck, your waist (around your midsection at belly button level) in inches. Take those measurements, your weight, and your height and input them HERE. It gives you your LBM - Lean Body Mass to know where to shoot for, as well as your BMI, Minimum BMR, and how much protein you should consume a day. Hope that helps. I am just starting a Keto diet ( a different version of adkins where you won't lose muscle, just fat ) that I found over at bodybuilder.com (ya don't have to be a bodybuilder to be there). Also, use fitday.com to track your caloric intake as well as other stats that you want to watch. |
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I'll start using fitday - just signed up. I don't have a tape handy to get the measurements for the other site, but I have one at home; I'll do that tonight. For people that asked what my diet is - garbage. Almost 100% fast food / diner food and colas. I'm replacing the 6-10 cans of Mt Dew (170 calories, 46g carbs) with Sprite Zero (0 calories); I'll work on the food quality next. |
I stopped soda all together. I now drink about 4 liters of water a day and have found that Crystal Light is very very good. |
You are doing good giving up the soda, may I suggest trying diet mt dew. I say this because Mt Dew has a lot of caffine and you don't want to be fighting your caffine cravings and your sugar craving. Do diet dew and then move to diet sprite. Givng up the mt dew for a diet soda is gonna save you 1020 to 1700 calories a day. |
You need to replace that sprite with water. Once you start drinking alot of it you wont care anymore. That fast food is what hurt you and will eventually kill you if you keep eating it, just watch Super size Me. I really think that cutting that food out, and cutting your calories would make a huge difference. Cardio and activity in general with a good diet will REALLY change your body. The hardest part about Exercising is getting out of the door, make a goal and stick with it. |
Try crystal light instead of the sprite it's pretty tasty. Any kind of soda will not help. They still have tons of bad shit such as fructose/artificial sweeteners. one or two sprites a day won't kill you but i still would aim for none. If you must eat fast food just make a conscious effort to eat the best fast food available. A small grilled chicken sandwich would be better than say a double whopper. And stay away from the combo meals because they come with soda! |
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Yeah, I know. When I go on long distance drives, I pretty much forswear sodas and drink juices and water; I can make it further on water and juice than mt dew. Why I don't make the leap in my every day life, I can't say. Well, I had a pint of low-fat milk and a bagel with jam. Now for the meal of the day... day old pizza. |