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rbilly001

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I know this is the womans board but i could not locate weight loss on the mens side?
So here it is. I am 29 I weigh about 330 at 5"10 i am ready to loose weight. I have been working weird hours my whole life and I eat alot before i go to bed. I am very active I can hike 10 miles in a day for someone my size to be able to do this without having a heart attack is good but if i dont loose weight i will have a heart attack doing this. What is the best way to go about this. my plan is to

cut out most junk food
stop eating at least 4 hours before i sleep
walk 2 miles in the morning and 2 miles at night every other day
lift weights at least 2-3 days a week
daily calories ?
any other suggestions or advice would be great
 
I am a bit suprised with your activity level that you aren't achieving already any sort of weight loss so you must really be packing in the calories or not packing in enough so...
Post a normal day (pre-change, post change) for your diet if you don't mind.

1-I would recommend going to a doctor, at your level certain things need to be checked before you start a workout/diet change. Make sure to be tested for diabetes and ask him his advice on what your heartrate level you should achieve while working out.

2-just to get you started out try and get in the habit of 5-6 meals a day with one carb and one protein. You carbs in the moring should be simple or starch (breads/fruits) and at night should be fiberous (veggies). Try and make smart choices on food, wholes grains, no junk food, lean meats. We can get in more detail of that later.
 
Definitely get clearance and guidelines from your doctor first.

Here are 5 tips to help you along the way...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over


All of the above things combined will result in fat loss.
 
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