Diet and exercise help

B

bns5

New member
Hey Everyone,


I'm a 5'11" 22 year old male currently weighing 285 pounds. Over the past 4 years I have gained close to 70 pounds. I would like to get my weight back down to the 210-220 pounds I was a few years back. The problem is that I don't know where to start. A few days ago I was really interested in juice fasting, but I don't think that's the route I want to take... not to mention i'm very skeptical about it's "long-term" results.


I would like to have a combination of dieting and exercising. I think I am okay on the exercising part, I am no stranger to a gym and also have a bowflex at home. As far as cardio, I would like to start the "couch to 5k" running program along with my diet.


I have read about countless diets on these forums but I really don't know which one would be best for me. Any help I could get would be greatly appreciated.
 
The #1 thing that will speed up your metabolism is muscle, and cardio won't give you that. Don't get me wrong, people see results with cardio, but you'll get much more out of your efforts if you combine strength training with higher intensity interval training.


I'm not gonna lie, I'm a huge advocate of home workout routines. I did P90X back in March of 2011 and it taught me how to eat and exercise correctly. I went from 185 to 153 in 90 days, 25% body fat down to 11.3% and I never went hungry once through the whole routine.


Juice diets are junk science. If you want to drop weight you want to reduce sugar.


If you want I can work one on one with you to calculate calories. My best recommendation is using the Harris Benedict formula, then factoring in your exercise calories (it's too much of a headache to try and track those daily). Of course after that you'll want to create a safe deficit. For a guy with your specs I'd actually say 25% is a safe deficit.


Nutrition journal is key to success as well, no matter what weight loss program you're on. If you don't know what you're eating you won't see results. To be accurate you'll need a kitchen scale (I got a digital one that weighs to the gram from amazon for $25) and you'll want to use software to make it easy. I use loseit.com or you can use myfitnesspal.com When dropping body fat a good rule of thumb is to have 50% of your calories from protein, 25% from fat, and 25% from carb. It's a ROUGH diet and one you won't sustain for life. But I'd start with it for a good 4-6 weeks to kick start your fat loss.


After that we can switch you over to something more balanced. Drinking a ton of water and getting 8 hours rest is also key. You break your body down in exercise, and you need to fuel it correctly and allow it proper rest. The majority of muscle growth happens during rest, and like I mentioned before muscle is money when it comes to upping your metabolism.


Speaking of metabolism make sure you stay away from artificial sweeteners and diet sodas. No high fructose corn syrup as well. I have my own website with a grocery list on it from Costco (prices etc). Costco is the way to go for saving money on healthy foods. They have tons of great options.


Sorry to turn this into a novel, but the last thing I want to mention, and probably the most IMPORTANT is SUPPORT. If you don't have friends, whether they be in real life or on the internet, supporting you on your journey it's too easy to fail. I got took charge of my health in March of last year and now I'm devoted into paying it forward. If you want an accountability buddy just let me know man.

We're in this together! I hope that helps! Keep me posted on your progress!
 
A[quote name="Jacob83" url="/t/53816/diet-and-exercise-help#post_824346"] The #1 thing that will speed up your metabolism is muscle, and cardio won't give you that. Don't get me wrong, people see results with cardio, but you'll get much more out of your efforts if you combine strength training with higher intensity interval training. I'm not gonna lie, I'm a huge advocate of home workout routines. I did P90X back in March of 2011 and it taught me how to eat and exercise correctly. I went from 185 to 153 in 90 days, 25% body fat down to 11.3% and I never went hungry once through the whole routine. Juice diets are junk science. If you want to drop weight you want to reduce sugar. If you want I can work one on one with you to calculate calories. My best recommendation is using the Harris Benedict formula, then factoring in your exercise calories (it's too much of a headache to try and track those daily). Of course after that you'll want to create a safe deficit. For a guy with your specs I'd actually say 25% is a safe deficit. Nutrition journal is key to success as well, no matter what weight loss program you're on. If you don't know what you're eating you won't see results. To be accurate you'll need a kitchen scale (I got a digital one that weighs to the gram from amazon for $25) and you'll want to use software to make it easy. I use loseit.com or you can use myfitnesspal.com When dropping body fat a good rule of thumb is to have 50% of your calories from protein, 25% from fat, and 25% from carb. It's a ROUGH diet and one you won't sustain for life. But I'd start with it for a good 4-6 weeks to kick start your fat loss. After that we can switch you over to something more balanced. Drinking a ton of water and getting 8 hours rest is also key. You break your body down in exercise, and you need to fuel it correctly and allow it proper rest. The majority of muscle growth happens during rest, and like I mentioned before muscle is money when it comes to upping your metabolism. Speaking of metabolism make sure you stay away from artificial sweeteners and diet sodas. No high fructose corn syrup as well. I have my own website with a grocery list on it from Costco (prices etc). Costco is the way to go for saving money on healthy foods. They have tons of great options. Sorry to turn this into a novel, but the last thing I want to mention, and probably the most IMPORTANT is SUPPORT. If you don't have friends, whether they be in real life or on the internet, supporting you on your journey it's too easy to fail. I got took charge of my health in March of last year and now I'm devoted into paying it forward. If you want an accountability buddy just let me know man. We're in this together! I hope that helps! Keep me posted on your progress![/quote]

I'm sorry....why does he need to stay away fro artificial sweeteners and diet sodas? I have lost 83lbs in the last 10 months, and I have had a can of diet soda a day. Unless you have credible resources, please don't give out advice like that.

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