Need help

B

BigD1

New member
I recently lost 50 pounds in 4 months, basically depriving myself from food. Yea horrible I know. I gained 20 back in the last month and have now decided I need to lose weight healthy.
I am new to counting calories, but from what I understand I need to eat 15-30% less than my BMR, which is 2457..
I have been good about walking recently, and do anywhere from 5-10 a day, which I think is failry good.
What I am very confused about it what to eat, and how to excerise. Especially strength training...
I am fortunate to have plenty of free time. So I would like to seriously tackle my weight problem for good- as its been very depressing.
I'm 5 '9, weigh 265 pounds, and am 20 year old male.
I have my own place and need to know what to put in the fridge!! I almost paid a trainer, or nutritionist- but didn't know where to find one. So I decided with a help from people on here and my own determination I can turn my life around.
My biggest wonders are what to eat, and how to excerise, besides walking.
Special thanks to whoever took time to read this!:sleeping:
 
If you spend some time reading the stickied threads about the forum, in exercise, on topic and nutrition, you should get answers to most if not all your questions.
 
Thanks for the response.
I have been reading around a lot, and getting great info. I just am not sure how to put it all together... I just want to do everything right
 
Hi BigD :) You have a lot of questions! Hope what I say can help:

1. Exercise. Cardio plus weights is always a good idea! Aim for half an hour of cardio three times a week, plus ten minutes of weights three times a week. Walking is good cardio, but ideally you should work hard enough that you sweat. Try run-walking to see how you like it.

2. Free time. Actually weight loss doesn't require loads of free time, as long as you have enough for exercise. If you have nothing to do, the danger is that you spend so much time thinking about dieting that you end up bingeing! Think about hobbies or other ways to keep yourself busy.

3. What to put in the fridge. If you've read around a bit, you probably know the basics right now (what foods are healthy, what you should eat less of, etc). I suggest sitting down and writing out a shopping list of healthy foods. Do this after a meal, when you're feeling full! Then when you go shopping, stick to it. Don't buy chips/crisps/fatty snacks because if you only have healthy snacks in the house then you'll only snack on healthy things :)

4. Paying a nutritionist. Not necessary, in my opinion. There's plenty of information in books and on the internet!
 
"1. Exercise. Cardio plus weights is always a good idea! Aim for half an hour of cardio three times a week, plus ten minutes of weights three times a week. Walking is good cardio, but ideally you should work hard enough that you sweat. Try run-walking to see how you like it."

Thank you very much Faith...
1 question, is it possible to over workout? lol I know it sounds dumb, but really I have a lot of free time and just love walking around the beautiful beach and enjoying the scenery. Im sort of like of vacation and really want to get a set schedule down, and basically get my mind set right...

I have been reading around a lot and do feel more confident in what to buy and eat... I guess I just want to make sure I do everything right, and don't really trust a n00b like myself. hahaha But with trial and error I should get it.

This website and forums offer a great deal of information and I am grateful for it- it is just a matter of processing all the info :) Good problem to have I guess :eek2:
 
doing everything right is really subjective... you have to do what's best for you and what works best for your lifestyle...
 
If you were to suddenly increase the amount of exercise you do, of course your body wouldn't cope very well. But increase it slowly and steadily, and you shouldn't run into any problems :)

I googled "overtraining" for you:

Common warning signs of overtraining include:

* Washed-out feeling, tired, drained, lack of energy
* Mild leg soreness, general achiness
* Pain in muscles and joints
* Sudden drop in performance
* Insomnia
* Headaches
* Decreased immunity (increased number of colds, and sore throats)
* Decrease in training capacity / intensity
* Moodiness and irritability
* Depression
* Loss of enthusiasm for the sport
* Decreased appetite
* Increased incidence of injuries.
Click to expand...

So I guess, just listen to your body and take it easy if you're feeling tired. Good luck!
 
You hit the nail right on the head. It is truely trial and error. But to make that most effective you should track everything you put into your body and what ever you do for exercise so you can look back and reflect. See what you were doing while successful or vice versa. You will forget something small if you don't and that little thing may be holding you back from attaining your goal.

Good luck.

Dennis
 
How does this sound for starting routine?

I am confident that I can push my body pretty far without going over the limit.
So this is just a rough draft of a routine I may start tomorrow- input is greatly appreciated as I know I will need to tweak things.
Like I said, I have free time.

8:30- 3-Omega 3 eggs. 2 Pieces Whole Grain Wheat toast. 3 Strips Bacon. Banana
2 mile fast walk/jog/ HIIT

11:00 - Vegetable Soup, Apple
Workout routine- Pushups, Crunches, Squat, Side Planks, Plank Superman, Dbl Leg Drops, Scissors, Cross overs.

1:00- Tuna Sandwich, Baby Carrots/dip
Free time, maybe swimming

3:30- Lean Cuisine, freshly caught bluegill fillets (yummy)
5 Mile fast walk/jog

6:00- Grilled Skinless Turkey Breast, Baked Potato, Salad

I would drink 1-1 1/2 gallon of water..

My calorie need is 2457, I'm not SURE how far under I am.. I would have to check the fridge... But I could really use help on things like what kind of dip to use,dressings, bacon, et cetera (condiments)
 
Last edited:
Since you've already been getting so many productive replies, I just wanted to say to eat tons of fruits and veggies

When ever you feel hungry or you want to snack on something, instead of grabbing a cookie or something grab an apple or banana, or anything else.

Hell, get full of fruits and veggies if you want ( don't over do it though )

It helped me greatly lose weight.
 
create an account at or one of the many other free sites out there that you can track nutrition info - and keep track of protein/fiber/etc...

your calories look quite low... and you don't want to go too low...

does the calorie range you've calculated include all the activity you're planinng on?
 
maleficent said:
create an account at or one of the many other free sites out there that you can track nutrition info - and keep track of protein/fiber/etc...

your calories look quite low... and you don't want to go too low...

does the calorie range you've calculated include all the activity you're planinng on?
Click to expand...

no, I wasn't quite sure about that.

If my BMR is 2457, should I eat that much, - then plan on burning down to say 1500?
In other words, eat more than my BMR then burn calories by excersing to under my BMR?

Thanks again for all the great replies
 
Last edited:
You must log in or register to reply here.
Back
Top