well im 20 years of age and im what they call "obese" becasue im around 300lbs and between 5'5-5'7 for my height. well what im looking to do is lose about 150lbs so i can get to my normal weight class for my age and height. but i also dont want to end up coming out looking like a stick so i want to have a decent amount muscle on me to start off with & then build my way up with muscle in the long run. also i live in a 5 star condo right on the beach in miami floirda with a 2 level gym with brand new top of the line life fitness equipment so ill have that at my disposal 24/7 365. as far as my eating habits i tend to eat in the very late after noon or night time for my 1st time a day & most of the time its my only meal of the day witch i do know is very bad. but i have a few questions 1) were should i start in my journey to lose weight? second what i want to do is go to the gym 5 times a week and have two days to rest, with that being said what exercises/machines should i be doing to losse weight & gain muscle? if possible and you have time i would like some one to make me a customized workout plan(feel free to ask me questions) its like your my personal trainer but on paper lol. also i want the workouts to be heavy & for me to feel the pain i want to really go all in lol. 3) as far as my eating i know i should eat small meals 5-6 times a day but i do not know what kinda of food is good for this type of training, can any one please tell me? you can be general about it if you want and i can then figer it out.
new to the loosing weight game and need help?
- Thread starter bigj1
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biggestloser105
New member
Be careful with starting to exercise. At 300lbs you are at risk for injury, so be sure not to overdo it.
Start by improving your flexibility, it reduces the chance of injury. Swimming would be the best exercise for you right now because it's the easiest on the joints, after that it would be walking.
I would not do any lower body weight exercises until you weigh less because the potential to hurt the knees is there. For your weight lifting I would start with the upper body for now.
The most important thing for you right now is diet. Start by cutting out junk food, throw it out of your house so that it's not there to tempt you. Eat lean meats like chicken breast and fish, eat eggs, eat other sea food. Avoid beef, pork, lamb and other fatty meats. Avoid processed meats.
Eat a lot of veggies, especially green leafy veggie not potatoes. Eat some fruits, eat some complex carbohydrates.
Most importantly get a food scale and precisely weigh everything you are eating, write it down, and write down the calories (it will only be tedious at first, you will quickly know the calories in everything). This is the single most important thing to start with because it will teach you portion control. You don't get to 300 pounds by eating normal portions, when I started measuring I realized I was eating 2x to 3x the normal amount.
biggestloser105
New member
You have to use an online calorie calculator such as this to calculate your sedentary maintenance (I prefer to calculate sedentary maintenance and add calories burned in exercise separately).
I am guessing you're male, so according to that site (and I put in your height as 5'6") you need 2780 calories a day to maintain your weight assuming the lifestyle of a student/office worker.
So say you're going to start out doing something like 1 hour of walking every day, that would burn you about 300 calories (you can get a more exact value by knowing your speed and so on). Say you'll also do some resistance exercises for half an hour, maybe burning another 100-150 calories (estimating).
This would mean you'll burn 3200 calories in the day, approximately. To lose 2 pounds per week, you need to have a 1000 calorie deficit every day. So that means you have to eat 2200 calories on the days you work out, and 1800 on the days that you don't.
Then the portions become whatever amounts to those calories. That's why having a food scale is very important to begin with. You read packages carefully for how many calories are in a certain amount of the food and weigh the quantity you're eating, if it's something like meat that doesn't have nutritional information you look it up online, weigh it, and write it down.
Writing things down initially is very important, as is precise measurement. Over time you won't need to do this because you'll get a good feel for quantities and remember the calories.
Then as you lose weight your caloric requirements will change, so you will have to adjust. My daily maintenance went from 2200 to 1800, so now I have to eat 400 calories less or burn 400 calories more to keep up with weight loss. It gets harder to lose weight as you get leaner, simply because it's much harder to eat less. In order to keep losing 2 pounds per week I now have to eat 1200 calories and work out for about 1.5 hours (I do walking/yoga, which doesn't burn that much but I just don't have the health to run).
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Jericho
New member
The number of calories to reduce really depends on the person. Just saying 10% is fairly broadbrushed as it doesn't fit everyone. A better way is calculate out how many calories a day for a 1% weight loss a week. At about 300 pounds, that is 3 pounds more or less. So cutting 1500 calories out a week is fairly safe, but listen to Biggestloser about exercising. At your weight (and I'm in the same boat) you should really just focus on diet for now. I've lost 50 pounds so far without any exercise. It's slow going but it is safer than trying to jump into things.
might I suggest doing a food blog/diary for a week. Be honest about portion sizes (you can estimate for now) as well as what it is you are eating. After a week, take a look back and I bet you will be surprised at all the things you see, and what changes you can make to make things better.
You aren't alone in this. I started at 400 so I know where you are.
might I suggest doing a food blog/diary for a week. Be honest about portion sizes (you can estimate for now) as well as what it is you are eating. After a week, take a look back and I bet you will be surprised at all the things you see, and what changes you can make to make things better.
You aren't alone in this. I started at 400 so I know where you are.