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2003/10/20, 07:23 PM
Ok folks, I have been a regular workout guy for awhile now. I've had the work ethic as far as going to the gym, but I am missing that little extra that separates me from seeing some gains to big time change. I'm a BIG guy. Not like super-fat as these numbers seem (being tall and having super-broad shoulders help. Plus I do have a years worth of muscle built up). I'm 6'5", 345 lbs. What I want to do is get into the 285 range. I'm giving myself a year. I've tried it all (or so it seems). I've tried Xenadrine, Lean System 7, Ripped Fuel, you name it. While they have probably helped a tad, the only thing they reduce is my bank account. I've got my diet going (Subway diet, strict as all bloody hell, for 2 weeks now. Basically I'm around 1500 calories a day).
I know the diet is going to be the big key, that much I HAVE learned. But I need to go to the gym. So cardio I do HITT right now 20 minutes on a bike. I then lift for about 45 minutes, every weekday (well not every, since we are talking getting out of bed at 5:15 AM to do it, say 4.5/week average). I've taken the last week off the gym (diet effects plus lack of motivation). I want all the tips I can get, some mantras to steer me from the McDonalds these first few weeks before I can see big gains.
Also, the Subway Diet (insert punchline here) says I get all the Diet Soda I want (and I'm highly addicted to Diet Pepsi). While I do drink about 5 liters of water a day as well, is this a big reason I haven't seen any gains. If it is, then I may make the ultimate (to me) sacrifice.
Thanks in advance, here we go!
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2003/10/20, 09:04 PM
Forget the subway diet. To make gains in muscle, you need to have 5-6 "feedings" per day, and the bread and the processed meats on the subways will not get you where you want.
You have learned a hard lesson I have preached, those "miracle" supplements do not work withut proper diet, and even then it is the diet. These 2 factors should lead you to where to go/look. Your diet. You need lean proteins and complex carbs, fibrous veggies to gain lean tissue. This will in turn burn more fat. Doing what you are doing is actually exasterbating your problem. You are working out hard, but not nourishing yourself, therefore the cortisol released from your workout is actually eating away at what you are trying to build, making your muscle to fat ratio worse, which in turn with the diet you are on is slowing your metabolism to a crawl.
At 345lbs. and not even really taking in your activity level, I would think your calorie needs would be a minimum of 4500, probably more. This may sound excessive, but then you are proof that what you are doing now (1500 cal.) is not working. Your metabolism is at a crawl.
You need to incorporate lean proteins, lots of fibrous veggies, and some good complex carbs. Eat 5-6 meals per day. Do not raise to this level all at once. Raise 250 per day to start, the next week raise another 250. At the end of the second week, check out your weight. This will start to rev your metabolism back up. Continue raising till you see a bit of change, then stop. This will be your maintenance calories, or very close to it. Then you can start reducing calories on a consistent smart basis, keep your workouts up, and you will see progression.
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Great people never want it easier, they just want to be better!
Ron
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2003/10/20, 10:50 PM
I must admit< Ive been sitting here awhile trying to think of something to add, but once again hats off to bb1. Like he said the key is to increase frequency & consume enough quality food to boost your metabolism, I know it seems strange but sometimes more is better. Other than that I would like to wish you luck & say keep at it. I am by no means a tall man (5'11") but a year and a half ago I was almost 280lbs & I can tell you, after losing 75lbs and then gaining 20lbs of muscle, the difference it has made in my life is worth all the sacrifice that was made. good luck & if you have any more questions do not hesitate to ask.
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\\\\\"Education is the progressive discovery of our own ignorance\\\\"
Patrick L.
ISSA-CFT
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2003/10/21, 11:36 AM
You guys rock, thanks for your posts. I have a couple more questions/statements.
- You mentioned 5-6 "feedings". Would like an apple count? I was thinking about that theory, and admit it is probably true, but while I work 8-5 it's not like I can afford eith financially or time-wise to go eat 5-6 meals. Here is my plan for my diet, all comments appreciated...
5:30-6:45 Gym
Breakfast: Special K, non-fat milk, banana
Morning Snack: Apple
Lunch: Sandwich, lotsa meat and veggies, but only one sandwich to cut down on bread.
Aft. Snack: Apple / Carrots
Dinner: 1/4 cup rice, lotsa veggies, chicken breast
- Is it important I put something in my stomach before I goto the gym in the morning? Some days I am hungry, others I am not. Something like a banana or apple.
- What are some lean proteins? What are some complex carbs? What are some fibrous veggies?
Thanks again for your comments, I wholeheartedly appreciate them!
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