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2003/07/13, 12:31 PM
Im very new to this I juust reciently seen a doctor (I have a liver problem) and He tells me i need to get to my goal weight of 220 (Im 5'9 350 now) Im new to the site and have no idea where to get started. What should i eat (Calories wise The site nutritional tells me 4000 But my wife says thats too much) I want to loose this 100+ lbs SOMEONE HELP!
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2003/07/14, 03:10 PM
The best place to start is to fill out your profile and compile your personalized ft exercise and nutrition programs. That will give you a place to start. 4000 may be high, but it depends on how hard you are planning on working out and how many calories you are used to eating. You don't want to reduce the intake too much or too fast, especially if you are going to be doing at least an hour of weight training 3-4 days a week, plus 3-4 days of cardio activity. There is a plethora of great advice and ideas here. I started by browsing through all the boards and reading everything I had time to. I print the ones that have info pertinent to my program. Are you doing any kinds of activity right now?
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~Victoria~
...There are no shortcuts to any place worth going.--Beverly Sills
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2003/07/14, 08:26 PM
see thats the problem i hardly eat and when i DO get time to eat its like takeout food (i work 9-8 everyday) So its hard to work out. I know some of yall have been in my shoes someone can help me right?!?!?!?
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2003/07/14, 09:17 PM
See...you have to do it your self...I can only show you the door you have to walk through it. First off you have to make a plan...Say in a month you want to get down to 335-340. Three months you want to be at 310-315. And in 6 months you want to be down to 300 and less. You have to make a commitement to a good nutritional program. There are 24 hours in a day, you are only working 8, you should have 8 for sleep...that leaves you another 8 hours to workout and work on your weight.
Try this... when you get home at 8..take a half an hour and relax...then make your meals for the next day...pack a ten o'clock snack(not candy, or anything like:healthy), pack a lunch, and pack a 3 o'clock and 5 o'clock snack. And then make your supper for that night, making a supper burns more calories than driving through somewhere for a fat dripping, oil running, calories packing sandwich. If you can learn one thing from me...let it be that FAST FOOD RESURAUNTS ARE A JOKE AND PROVIDE NO NUTRITIONAL VALUE WHATSOEVER, EVEN IF YOU GET A SALAD!
Make sure that you balance out the carbs., proteins, and fats in each meal and snack. Try a program like this...
7-walk 15min-half an hour(if can stand more for a workout then go for it)
7:30 Breakfast 3 egg whites, glass of milk, 1 peice of toast with a small portion of jelly,and an orange or apple.
The next meals are the ones you prepared the night before...
10- Tuna on a bun, peice of fruit. 2 glasses of water.
12- Peanut butter(lowfat) on wheat bread with lettuce, a yogurt, and a peice of fruit. 3 glasses of water.
3-protein bar(get to like them they are a life saver and in your case literally)2 glasses of water
5-Chicken, lettuce tomatoes, and other veges of your choice salad, in a tortilla(NO DRESSING!!! THIS DEFEATS THE WHOLE PURPOSE OF EATING HEALTHY, DONT EVEN PUT ON JUST ENOUGH FOR YOUR TASTE OTHERWISE YOU WONT TASTE ENOUGH AND KEEP PUTTING MORE ON) 3 glasses of water.
8:30ish, Tuna sandwich on wheat bread. 3 glasses of water.
Up the water intake, DROP THE POP, its a diruretic, sugar, and useless easy calories...water will help your system funtion better and it won't hurt your liver any.
This is a mind game its hard to workout...but you have to do it...its hard to maintain a balanced diet on a 9-8 job...but you have to do it. If that butterfingers is calling you or that deep fat fried oil dripping sandwich has your name written all over it...DO THIS...TAKE OFF ALL YOUR CLOTHES AND STAND IN FRONT OF A MIRROR and ask yourself...does this kind of food get me where I want to be...it is a cruel approach but it works and i don't mean to affend anyone by it(its a last ditch effort to see what effect the food you have been eating is doing)...if you can see what that diet is doing to you your less likely to grab for those fatty snacks. With every bite of a cookie, tell your self..."this is going straight to my stomach...it holds no nutritional value...it's wreaking havoc on my liver...and it will cause me an early death."Its not mean, its the truth and reality of this fat crazed world. Realization is the first key to success, no diet or exercise program will ever work if your mind isn't behind you 110%.
Trust me, you are not alone in this battle...its not an impossible one either...you'll have support the whole way...good luck to you and hopefully some of this helps.
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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2003/07/14, 09:54 PM
very very dope advice.... I need to like find someone on this site to help me plan my days food intake. Liek how much is good and what not. I mean this is not something im only doing for MYSELF but also for my kids, my wife, my life...... I appreciate any and all help from this :family" its hard to understand what a person like me goes threw
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2003/07/15, 12:08 AM
What you said at first " See...you have to do it your self...I can only show you the door you have to walk through it. First off you have to make a plan...Say in a month you want to get down to 335-340. Three months you want to be at 310-315. And in 6 months you want to be down to 300 and less. You have to make a commitement to a good nutritional program. There are 24 hours in a day, you are only working 8, you should have 8 for sleep...that leaves you another 8 hours to workout and work on your weight.
Try this... when you get home at 8..take a half an hour and relax...then make your meals for the next day...pack a ten o'clock snack(not candy, or anything like:healthy), pack a lunch, and pack a 3 o'clock and 5 o'clock snack. And then make your supper for that night, making a supper burns more calories than driving through somewhere for a fat dripping, oil running, calories packing sandwich. If you can learn one thing from me...let it be that FAST FOOD RESURAUNTS ARE A JOKE AND PROVIDE NO NUTRITIONAL VALUE WHATSOEVER, EVEN IF YOU GET A SALAD!
Make sure that you balance out the carbs., proteins, and fats in each meal and snack. Try a program like this...
7-walk 15min-half an hour(if can stand more for a workout then go for it)
7:30 Breakfast 3 egg whites, glass of milk, 1 peice of toast with a small portion of jelly,and an orange or apple.
The next meals are the ones you prepared the night before...
10- Tuna on a bun, peice of fruit. 2 glasses of water.
12- Peanut butter(lowfat) on wheat bread with lettuce, a yogurt, and a peice of fruit. 3 glasses of water.
3-protein bar(get to like them they are a life saver and in your case literally)2 glasses of water
5-Chicken, lettuce tomatoes, and other veges of your choice salad, in a tortilla(NO DRESSING!!! THIS DEFEATS THE WHOLE PURPOSE OF EATING HEALTHY, DONT EVEN PUT ON JUST ENOUGH FOR YOUR TASTE OTHERWISE YOU WONT TASTE ENOUGH AND KEEP PUTTING MORE ON) 3 glasses of water. " -richard.
I can get that at Taco bell, is it healthy enough?
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2003/07/15, 12:03 PM
NO....that is a fast food resuraunt. You have to make it yourself that way you now what you put in and the nutritional value of what you're truly eating. You can never and I repeat never achieve a balanced nutritional meal at a fast food resturaunt. If one is looking to lose weight...eating at a fast food resturaunt would surely be the quickest and most efficient way of NOT doing that.
To lose weight you have to eat a balanced meal of healthy carbs, protein, and fats every two to four hours apart...reduce total caloric intake slowly, and work in an exercise program. The weight wasn't put on overnight just as you shouldn't expect it to come off that way...persistence is the key to success.
If hard work and persistence was the key to success, most people would opt to pick the lock.
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Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
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2003/07/15, 12:41 PM
As for finding time. I hate when people say they have no time. we as a nation watch what like 4-7 hours of tv a night? I used to watch like 3-4 myself. Now i go to the gym from 830pm -945pm 3 nights a week. It can be done. At first it will be hard i know I was 320+ once. But start slow feel free to email me or just about anyone here for motivation, help, adive or just to talk to someone who hs Been there done that!.....
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If you can still itch your nose after arm day, go do another set wussie!!!!
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2003/07/16, 11:57 AM
richardjst,
Your timely split of meals for IntoIt2k3 is very good. I would like to follow it to coz I am interested to loose weight. I am a vegetarian and could you soescify some other diet for me? Thank you.
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2003/07/16, 12:02 PM
im trying to lean up and get my body fat to about 6 or 7% my weight is 190lbs body fat of 15% what do i need to do to get lean????
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2003/07/16, 12:04 PM
Ashunboy
on the diet plan above what are the cal. prot. carbs. fat.??
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2003/07/16, 02:01 PM
Im not to familiar with a vegetarian diet, i believe you should still try to spread your total daily calories throughout the day every2-4 hours...try taking in more nuts, peunut butter, dairy products if you can handle....just watch the fat intake...also for a vegetarian supplementing protein in the form of bars and shakes through out the day will prove to be extremely helpful in building and repairing your lean muscle mass.
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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2003/07/16, 02:03 PM
Uribefam....
The diet plan abouve provides approximately 200grams of protein, 250 grams of carbs, and 30-40 grams of fat with an approximate total of 2000-2500calories per day.
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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2003/07/16, 02:33 PM
As far as weight loss goes, the concept is fairly simple.
1. Learning about healthy food and fitness.
2. Lowering total daily calorie intake but not going less than 2000 cal/day.
3. Taking in a good balance of protein, fats, and carbohydrates.
4. Taking in good, and complete sources of these nutrients.
5. Distributing the calories every two to four hours throughout the day so the is always nutrients in your system and your blood sugar level stays at a relatively normal rate. Reducing severity of highs and lows which make weightloss hard.
6. Weight trainging..build lean muscle that uses more calories even when your sleeping.
7. Cardio. provides a better means of burning calories and makes weight loss easier.
There are things that people have to overcome when trying to lose weight.
1. Cravings - blood sugar is out of wack ...your brain thinks you need it( you don't)
2. Overcoming mindless eating...sitting in front of a tv eating a bag of chips
3. Hiding yourself...being unhappy with one's self due to a belly hanging over a belt
4. Excuses...I tried before it won't work this time, I don't have the time, I just don't think I can do it
If a person really wants to lose weight they have to want it through and through. They need to educate themselves, learn what works for them. They need to be persistent, two pounds a week is all you should really lose, more than that you lose water, bone mass, and muscle mass. Work hard, be smart, and slowly but surely the new you will start to take shape.
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If hard work and persistence were the keys to success, most people would opt to pick the lock.~Dick
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2003/07/17, 12:10 PM
can any one tell me i just started my diet plan yesterday my body fat is at 15% is there a possible chance that if i stick to a good diet and work out plan can i get my fat to 5% in the next 8 to 10 weeks????
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2004/06/15, 10:29 AM
i am very overweight and i really need help... i weigh 386 pounds and i am not active in the life of my 7 children... what to do
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2004/06/16, 08:33 AM
I have trained constantly for 10yrs.At the moment I'm cycling 4 hrs a week,weight training and doing abs 1 1/2 hrs a week but have put on 1/2 stone.I've never put weight on before so can you give me some good advice on how to lose it again?I eat healthily.I'm 34,female and am now 9 1/2 stone.I know this may not seem much to you but I have never been this heavy.Thanx
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2004/08/04, 08:21 AM
:(:):angry::big_smile::love::laugh::dumbbell::cool::surprised:
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2004/08/04, 10:42 AM
Want to lose weight?
Simple
Eat lean meats cut out ALL red meat for losing weight
Go with chicken/Turkey
Cut out bread YOU DONT NEED IT!
Cut out any pops you drink or anything that isnt Water or Crystal Light!!!
Exercise 30-60 minutes a day
Eat more veggies
If you cant give up the burgers, In if you cant that is pathetic You have to have MOTIVATION! Drive yourself to the limits and dont pull over at any costs!
But try a ground turkey burger and dip it in ketchup it is tremendously delicious PEOPLE!
Once thing you NEED and that is a foreman grill, I love it and live by it and I pack it up with me on trips and take it to work! It is great! :big_smile:
Also when doing cardio and you get tired dont stop and walk just slow down but keep your same motion, Who cares if you a running 1 miles an hour as long as you are moving that is all that matters and you WILL get tired and stopping will not help you! You need to slow down a bit and pace yourself and break yourself through that fatigue because after bit the endorphins will kick in and you will get an extra boost of energy! Besides how do you plan to get any further if you quit at the same spot each time?
PUSH IT! PUSH IT! PUSH IT!!!!!
:dumbbell::dumbbell::dumbbell::dumbbell:
HOOOAAHHHHH!
:)
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2006/05/16, 12:10 PM
I'm 67 yr old i was working out at the gym 3 day a week and walking some. I'm 190 lbs 5 ft 6 in. I can pass for my mid 50"s and would like to loose weight. Most of my weight is in my waist and legs. I have fat knees and big calf's. I know some about diet and carbs . I don't know how to eat right. I mean right! I try to watch what i eat but need diet help Sandy
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