Big Guy Weight Loss

R

randomguy3

0
Hi everyone. I've been a large guy my entire life. I picked up bad habits in eating since I was young because my mother never cooked, she just "picked up something". I'm currently 6'4 and at 375-380lbs. I'd like to loose down to 275 while maintaining the muscle that I do have. I was in the best shape of my life in high school when I played football, but I was still large and was at about 300lbs then.

So for my diet: I'm mainly looking at fish and chicken, rice, and lots of vegetables. I'm getting off sweet tea and what little soft drinks I do drink. I'm going to try and stay away from sugar, high fructose corn syrup, and other processed foods. I'm going to try and grill and bake instead of frying. I think I need to eat about 5 small meals a day but the problem I have here is portion size. I don't know how to determine what portion size I need. I just came off of a very strict diet that is similar to this, but it was more of an organic diet.

Exercise program: I'm not an early bird, but I've heard that exercising in the mornings increases calories burnt by 10%, is this true? Also, I currently play raquetball for about an hour 2-3 days a week. I'd like to know what else I can do to increase weight loss. Do I need to run/walk? What kind of weight lifting schedule do I need to be on? I remember in high school that we alternated upper and lower to every other day while also doing cardio. Does that still apply?

Thanks for any feedback, hopefully I can stick with this ;)
 
What if you did 30 minutes of cardio on the days that you don't play racket ball (taking a day off If you'd like). And it doesn't have to be the same cardio exercise each time- mix it up: running, walking on an incline, bike, eliptical, jump roping etc.. target working off 300 calories per cardio exercise to start.

I would also pick 3 days a week for weight training. Start out with circuit training or full body workout on those 3 days covering every body part.
Do your 30 min cardio after your weight training.

That is correct, you should eat 5- 6 small meals a day cutting out junk and process foods and include a (protein, carb and fat) at every meal.

If you start to eat clean.. that's half your battle right there.

Good luck and let us know how it goes.
 
Here's what I've come up with for my meals and exercise plan. Any advice?

Exercise
---------------
Monday:
Morning (Before Work): Walk/Jog - 1 hour
Lunch: Lift at gym (upper/lower) - 1 hour
After Work: Raquetball or Walk/Jog - 1 hour
​
Tuesday:
Morning (Before Work): Walk/Jog - 1 hour
​
Wednesday:
Off​
Thursday:
Morning (Before Work): Walk/Jog - 1 hour
After Work: Raquetball or Walk/Jog - 1 hour
​
Friday:
Morning (Before Work): Walk/Jog - 1 hour
Lunch: Lift at gym (upper/lower) - 1 hour
After Work: Raquetball or Walk/Jog - 1 hour
​
Saturday:
Morning: Walk/Jog - 1 hour
Evening: Mow Grass with Push Mower
​
Sunday:
Off​

Diet
---------------
Shooting for 3k calories a day, so I probably will need to make changes to this. Also, I'd be taking 1k mg of Fish Oil in the mornings and the protein shakes would be Muscle Milk.

Meal 1: 2 eggs, 2 pc toast, yogurt OR yogurt, special k (organic 2% milk), toast
Meal 2 (Snack): yogurt/fruit
Meal 3: chicken/fish, brown rice, veggies (with a protein shake after the work out on those days)
Meal 4(Snack): yogurt/fruit/nuts/protein bar?
Meal 5: chicken/fish/steak, veggies, brown rice
Meal 6 (Snack): fruit/nuts
 
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I'm impressed. It show's that you are truly serious about this. I'm all for your program- job well done.

Don't feel that you have to do a full 60 min each time you do cardio- I'd hate to see you burn out. Anywhere between 30 minutes- 60 min is plenty. Even if you decided to do 30 min in the morning and 30 min in the evening.

Good luck to you and keep us posted.
 
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