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Group: General Fitness & Exercise

Please Help

pleasehelp67 Posts: 1 Joined: 2006/08/19	2006/08/19, 09:43 PM Im a local truck driver, working 12+ hours a day. I really need some help. I weigh 260 lbs. and 18 years ago I weigh 180 lbs I am know 39 years old. I have tried every thing from starving myself to Atkins and Im still 260. Motivation isnt really my problem as is the knowledge to loose the weight. I was surfing the web and came upon this site. A little about myself Im 5'10" 260 lbs. I'm muscular good genes I guess. Am told I dont look 260 but I tell ya I feel 360 yea thats right I feel 360. I am so sick an tired of lugging around this weight. Im fairly sedentairy since I drive around 12-14 hrs. a day. I drink a smoothie in the morning around 300 cal. and snack on carrots and broccoli throughout the day and then have about a 600-700 cal dinner. I also drink alot of coffee about a pot throughoout the day I use splenda to sweeten. No excersise as of now. Can I please get some help. As I said its not the motivation I lack its the KNOWLEDGE. I would like to get down to 180 again but would be happy with 200. Thank You to all who respond.:big_smile:
	2006/08/20, 05:46 AM Welcome to the site. It all starts and ends with diet. So you must force yourself to eat less. However you need to eat 5-8 times daily with smaller meals or snacks. It really doesnt have to be much. You can prepare all the stuff ahead of time and can eat it almost on the go. Focus on high density foods. Foods with a lot of fiber. For carbs I would go with any rice that has outer shell(brown, black, wild, etc), yams, sweet potatoes, quinoa(u can find it at health food stores..it's good to mix with other stuff like rice), buckwheat, whole wheat/rye bread....half of cup is good...also fibrous veggies are good like broccoli, carrots, etc.. For protein go with lean protein sources, low fat dairy, nuts, seeds...fish is great, chicken, turkey, lean beef, wild game, milk, cheese....doesnt have to be much 3-5oz for meal.. For fat go with healthy variety...from fish, avacados, nuts, seeds, olive oil... Start lifting weights....best way to lose and keep weight long term...focus on big exercises....with freeweights....do squats, deadlifts, overhead presses, bench presses, dips, pulldowns, ...you get the idea....you sound like a big guy and with these you'll get a lot of muscle and strength as well as lose a ton of fat....just remember that lifting weights is the slowest of (strength training, cardio, diet)....in terms of losing weight but it's long term ... I know after driving truck for 10-12 hours it's hard to do much else...but force yourself to walk for 20-30 minutes morning and night.....once you get better start jogging and running....you can vary it too....run and walk...doing your best pace... good luck
	2006/08/20, 05:50 AM Also try to avoid all junk food, juices, soda....etc.. Here's a longer list of fibrous vegetables you can try to incorporate into your diet Alfalfa Sprouts Artichoke Hearts Arugula Asparagus Avocado Bamboo Shoots Bean Sprouts Beet Greens Bock Choy Broccoli Brussel Sprouts Cabbage Cauliflower Celery Celery Root Chard Chicory Chives Collard Greens Cucumber Dandelion Greens Eggplant Endive Escarole Fennel Hearts of Palm Jicama Kale Kohlrabi Leeks Lettuce Mache Millie lettuce Mushrooms Okra Olives Onion Parsley Peppers Radicchio Radishes Rhubard Sauerkraut Scallions Snow Pea Pods Sorrel Spinach String beans Summer Squash Tomato Water Chestnuts wax beans Zucchini courtesy of http://www.ironmagazineforums.com/showthread.php?s=&threadid=20566
bb1fit Posts: 11,105 Joined: 2001/06/30	2006/08/20, 01:26 PM Welcome to the site pleasehelp. We will be glad to help. Keep asking away questions, we will give you the advice. You follow through, and you will see results. -------------- Maximus from Gladiator....Strength and Honor!
edivecchio Posts: 81 Joined: 2006/05/20	2006/08/20, 02:01 PM Welcome, pleasehelp! :big_smile: