First of all hi all 
We have a long history of heart attack in our family. My dad has his at an age of 42 (I am 32 now).
I am 6'00'' and had 296 lbs at the end of April. I always knew I have to do something, but it is always easier said than done. But at some point in May it finally made "click" ... I joined the gym and got a cardio program from a PT. Since the 12th of May I am going daily to the gym (job permitted), even if it means getting up at 7am to go before work. After a week or so I already had to increase the "dosage" since the workout didn't give me the "I've done something" feeling .. I was hardly sweating. I am now at a stage where finishing the routine is a real challange:
15 minutes bike
4000 metres rowing
15 minutes cross trainer
30 minutes tread mill
I really miss it when I am not going daily .. I don't do weights just yet - which I probably should start at some point (obviously not daily).
My progress so far :
13/04/2008
Weight : 296.2 lbs
Body Fat : 36.4%
BMI : 39.7
Muscle Mass : 35.2%
Body Water : 46.6%
This is according to the "Salter MiBody" scale with USB interface .. funny enough, fat, water and muscle are more than 100% - but I don't care THAT much about details - rather the tendency...
12/06/2008
Weight : 274.0 lbs
Body Fat : 34.5%
BMI : 36.7
Muscle Mass : 36.0%
Body Water : 47.9%
Leaving the "more than 100%" issue and believing the tendency - I think it goes in the right direction (fat down, water and muscle up).
I think I take not enough calories / day but I am simply not that hungry anymore and eating more than my belly tells me brought me into that mess in the first place.
I tried all sorts of diets but simply calorie reduced worked best for me. All other diets either got me more problems than before (headache etc.), I fell tired and so on .. With just reduced calories and more and more fruits, the pounds dropping and I feel quite fit .. otherwise I obviously wouldn't manage the gym on daily basis.
This is my diet :
Morning : Dorset High Fiber Cereals with Semi skimmed milk
During the day at no particular time : fruits and salads
Evening or night : Steamed ready meal (like chicken and vegs etc.)
I know those ready meals aint healthy, but they taste damn good (don't know the name but they aren't cheap) and have about 500 cals.
As I said, I know I probably eat not enough - but I am just not hungry ... I also haven't had any alcohol since April, which obviously also helps A LOT.
Well, I have to lose at least another 70-80 lbs to reach my "healthy" weight, so a long way to go ...
Well, as mentioned I need some belly advise as well
: Whether I can avoid loose skin, I don't know .. it is worth a try though. What I think though is that loose skin is mostly caused by too much remaining fat under the skin ... I saw a lot of people who lost a lot of weight and now with six pack without surgery - so it must be possible somehow ...
My question is now : Are there any "known" excercises I should do to shape my belly and area ?
Should I drink protein shakes or not ? Do they effect the weight loss at all ?
Any help is appreciated .... I will also post my progress from now on.
At the moment I step on the scale once a week ....
What I am really happy about : I feel great and don't even think about stopping with the gym, I don't make myself excuses for eating something I shouldn't etc.
I even bought for the whole office and didn't even eat one myself .. didn't even THINK about it .. just let me cold .. which is great - as I said .. it somehow made "click"
Michael
We have a long history of heart attack in our family. My dad has his at an age of 42 (I am 32 now).
I am 6'00'' and had 296 lbs at the end of April. I always knew I have to do something, but it is always easier said than done. But at some point in May it finally made "click" ... I joined the gym and got a cardio program from a PT. Since the 12th of May I am going daily to the gym (job permitted), even if it means getting up at 7am to go before work. After a week or so I already had to increase the "dosage" since the workout didn't give me the "I've done something" feeling .. I was hardly sweating. I am now at a stage where finishing the routine is a real challange:
15 minutes bike
4000 metres rowing
15 minutes cross trainer
30 minutes tread mill
I really miss it when I am not going daily .. I don't do weights just yet - which I probably should start at some point (obviously not daily).
My progress so far :
13/04/2008
Weight : 296.2 lbs
Body Fat : 36.4%
BMI : 39.7
Muscle Mass : 35.2%
Body Water : 46.6%
This is according to the "Salter MiBody" scale with USB interface .. funny enough, fat, water and muscle are more than 100% - but I don't care THAT much about details - rather the tendency...
12/06/2008
Weight : 274.0 lbs
Body Fat : 34.5%
BMI : 36.7
Muscle Mass : 36.0%
Body Water : 47.9%
Leaving the "more than 100%" issue and believing the tendency - I think it goes in the right direction (fat down, water and muscle up).
I think I take not enough calories / day but I am simply not that hungry anymore and eating more than my belly tells me brought me into that mess in the first place.
I tried all sorts of diets but simply calorie reduced worked best for me. All other diets either got me more problems than before (headache etc.), I fell tired and so on .. With just reduced calories and more and more fruits, the pounds dropping and I feel quite fit .. otherwise I obviously wouldn't manage the gym on daily basis.
This is my diet :
Morning : Dorset High Fiber Cereals with Semi skimmed milk
During the day at no particular time : fruits and salads
Evening or night : Steamed ready meal (like chicken and vegs etc.)
I know those ready meals aint healthy, but they taste damn good (don't know the name but they aren't cheap) and have about 500 cals.
As I said, I know I probably eat not enough - but I am just not hungry ... I also haven't had any alcohol since April, which obviously also helps A LOT.
Well, I have to lose at least another 70-80 lbs to reach my "healthy" weight, so a long way to go ...
Well, as mentioned I need some belly advise as well
: Whether I can avoid loose skin, I don't know .. it is worth a try though. What I think though is that loose skin is mostly caused by too much remaining fat under the skin ... I saw a lot of people who lost a lot of weight and now with six pack without surgery - so it must be possible somehow ...My question is now : Are there any "known" excercises I should do to shape my belly and area ?
Should I drink protein shakes or not ? Do they effect the weight loss at all ?
Any help is appreciated .... I will also post my progress from now on.
At the moment I step on the scale once a week ....
What I am really happy about : I feel great and don't even think about stopping with the gym, I don't make myself excuses for eating something I shouldn't etc.
I even bought for the whole office and didn't even eat one myself .. didn't even THINK about it .. just let me cold .. which is great - as I said .. it somehow made "click"
Michael
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