The long battle...

S

SirOaf

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Hey guys! Just joined up after reading through the forums, and this looks like a great place to add to my support!
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So, I'm on the diet.. well.. Lets take a step back...

I'm 6'3", at ~270lbs.. not sure, don't have a scale yet!, but I've already made up my mind to get into shape, period! :)

Before all of this, I didn't really have much of a "diet" plan, infact, none! I was eating tons of fast foods, 2-3 times a day, tons of ice cream, and junk food, even JUST before bed!!!... I know.. you don't even have to tell me!! :) I'm sure I was eating a scary 4k-6k calories a day. One thing I have noticed, is, that ever since I have been eating like this(+/- 8 years), My weight stays the same. I've always been between 270-290 lbs, I've never been over 290. So, with that in mind, I hope by eating a LOT less, and getting a lot of exercise, I hope this won't be too much of a difficult path, although, I'm already on it!!

Fast froward back to today: The last 4 months I've been walking before work ~1.5 miles('700 elevation gain), and 3-6 miles during the weekend. I love to walk, and I have a great area to walk in.. For the last three weeks I've been watching what I've been eating, and watching the portions too. Infact, I've cut out ALL junk food, and I even find myself drinking nothing but water lately!! I also never eat before bed too!!

The last two weeks I've begun weight training, and I've purchased two 25lbs dumbbells. I have been doing regular routines, and in fact, I've actually started to feel better.. More energy, and a happier attitude!

To sum it all up, I've been walking before work, again, 1.5miles, and doing the weight lifts after the walk.. I've been doing arms one day, and the next day, chest, and shoulders, and so on... I just walk on the weekends( sat and sun), and give my body a chance to "relax".

So, with my diet, and exercising, my first goal is to be around ~220, but have more mussel. Again, like I said before, with eating nothing but bad food, and sitting around doing nothing, I hope that I can make some improvements on my life! :)

One thing I'm worried about is eating too much, and not burning off enough. I work swing shift, so all my exercise is done before work, and then I work 10 hours.

Anyone want to ad an opinion or a remark?? I'd like to reach my goal by next April 09, and I really have my heart into it! In fact, My body has already "acclimated" it's self to the walk every morning. :)
 
It sounds like you're on the right track, but it seems like you're missing a few steps.

First off, it sounds as if you're doing the walk only on weekends. A three mile walk is really nothing, and during throughout the day, it is recommended to walk a minimum of 10K steps per day which comes out to about 1.5 miles to 3 miles (can't remember exactly).

What you need to do is step it up a notch. Now that you gotten used to walking normally, how about starting up a more intense exercise such as going on the Elliptical machine or perhaps take up running a bit during the walk.

As for the weights, again 25 pounds weight is not a whole lot. It's definitely good starter set as it will allow you the way to do more weights. Since you are getting used to the whole thing, start up a weight lifting program that includes big muscle groups. Things like squats, deadlifts, bench, etc are going to help you more in the long run than simply doing arm exercises.

As for the diet, it sounds like what you're doing is simply eating less and trying to eat more healthy. This is typical for people who start on diet. They tend to eat close to nothing, and when they do eat, it's typically "health" food such as a salad or something low-cal like that.

In reality, what you need to understand is the "cals in vs cals out" concept. Basically, it's a method of knowing your body's calories need, and simply eating food that fits around that need. Everyone's calories need is a bit different, and I suggest you research the various sites about the needs. I am completely against calories counting as I believe it will led to binge behavior, however, most of the people on this site would recommend it and I believe it would help you especially since you seem to be eating nothing. The best idea is to get to know your calories need, then come up with an eating plan, then posting it on this site for tips.

The concept of healthy eating and exercise is as follow:

1) Doing exercises you like. It can range from anything from walking, running, to extremes such as rock climbing, swimming, other sports, and so on. The idea is enjoy yourself while you exercise. The idea is to try and exercise at least 3x per week for a minimum of 30 minutes with a heartrate of about 60% ~ 70% of your max heart rate (for beginners, maybe 50%-60% range would be ideal until you get used to the exercise).

2) Eating is about pleasure. Eating is one of the great pleasures of this world, and as you can tell, many people go overboard. As long as you have an idea of what your limit is, when you are overeating, when you are hungry, when you need food, then you will be happy and healthy and maintaining a healthy weight. I myself practice intuitive eating practices and thus far I am happier than I ever been than with the calories counting method and I have been maintaining my target weight goal for the past 6-7 months since I've lost approximately 70 pounds. I wouldn't recommend doing the intuitive eating practices until you at least fully understand it. Many people think of it as a "eat whatever you want and don't worry" type thing, but it's not. I only know one other member of this forum who practices that concept openly and a few practices it without even knowing, whereas everyone else follows the calories counting method.

So, remember, your problems:

1) A bit more intense exercises than walking. You're meant to walk and walking is not ideal especially if you're already getting your normal 10k per day. Try to fit in more exercises through the week. If you can, join a gym or do body weight exercises instead of just the 25 pounds dumbbells. You can try pull ups, push ups, sit ups, flipper kicks, etc. If you get bored, join a race or at the gym, you'll always find people doing stuff that will be glad to help you out if you're serious.

2) Eat. Don't just eat salad and crap. Eat normal things. Healthy doesn't mean eating salad, eating low cals, or stuff like that. Be sure to be eating at least 3 meals a day, and be sure to always be eating at least every 3-4 hours interval to keep that fire burning.
 
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Thanks Dallen.. Good read..

I've actually started to run/walk during the weekends. Seeing is how I'm still new at exercising, I'm trying not to go overboard. I plan on very soon getting more weight lifting equipment, but the dumbbells were something easy to get started with.

I also get alot of exercise I work too.. I run a printing press, so I'm always lifting 10-50lbs pieces, 100-300 lbs paper rolls, and of course walking back and forth all day.. So at work, I stay pretty active, which is nice.

And yes, eating right is important. I've read over tons of times, you CAN'T starve yourself. It just will not work, and your wasting your time. You can still eat, just be smart about it. :)

During the week I also do sit ups, push ups, and various other exercises.. I've just jumped on the road, and I have more to learn, and it's just a matter of time.
 
Something that really helps with the cardio is buying a heart rate monitor.

I use to hate running because I couldn't properly judge the intensity I ran at. I was running too fast at too high of an elevated heart rate so I would tire out in about 10-15 minutes.

After I bought a heart rate monitor I was able to stay within a set heart rate which helped me go longer. On my first run with a HRM I was able to double my previous time and ran for 35 minutes. it was slow running staying within 65-85% of my max heart rate, but it felt good. Since then I have become a faster runner and now typically run 40 minutes at a time.

So get a heart rate monitor and give your heart a proper workout.
 
I will look into the HRM! Thanks for all the advice so far! :)

I'm only in the early steps of this life long change, and I still need time to purchase the equipment I need. Yeah Yeah.. I could join the gym, but my budget is tight at the moment, and I need to do what I can with what I got. Which is the reason I got the dumbbells. They were cheap, and I can do something with them for the time being. In a few months I'll have the money I need to buy more equipment, but now is now. :)
 
SirOaf said:
I will look into the HRM! Thanks for all the advice so far! :)

I'm only in the early steps of this life long change, and I still need time to purchase the equipment I need. Yeah Yeah.. I could join the gym, but my budget is tight at the moment, and I need to do what I can with what I got. Which is the reason I got the dumbbells. They were cheap, and I can do something with them for the time being. In a few months I'll have the money I need to buy more equipment, but now is now. :)
Click to expand...



And, we ALL carry around a working "exercise machine" that needs no external weight to get it to ROCK: Our own bodies.

"Feel" the rhythm of YOUR spirit inside.

It cannot be measured.

Let them think you are a quack with enthusiasm for life, mental health, and physical improvement, while assisting others to find theirs.

THERE IS NOT ENOUGH OF IT IN THIS WORLD OF OURS!

A spirit is not made of glass. It is made of material that cannot be made by mankind but can be built in your mind.

With spirit, there IS no surrender.

You don't need any special equipment.

You walk in your special equipment: YOU.

Additionally, if you do not have access to a gym, or have extremely limited equipment, this is fine to.

Three things can be your friend then:

 1. Your imagination (and mind), 2. Your body weight, 3. The yearning of education within the basics and advanced basics of diet and fitness; An on-going continued pursuit.


Until your position gets better and you are able to improve the dynamics of your fitness (like going to a gym for weight training), you can use what you have to get the job completed without any shadow of any doubt.

IMO, in-between the time that you are not able to join a gym, you should take the time to develop a program that suites your goal needs with the time you have and then transcend to an improved routine when you are able to go to a gym on a regular basis.

There are no excuses. Within yourself (and around the house) are the tools you need to get started.

And, YOU can make this happen.

To get started do this:

1. Develop a sound diet that surrounds your goal purpose.

The diet is the absolute key to gaining any tissue. And believe me, being so young, your body will make "functional use" of your calorie consumption, and this is KEY to remember.

You need to learn a few things to begin assisting yourself.

Go here, read, and then post your personal approximated calorie needs according to your personal particulars.

Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)

To gain tissue or attempt to lose tissue

In order to gain weight, you must create a calorie surplus. It is easier and wiser to increase your calorie intake a little bit at a time.

In order to lose weight, you must create a calorie deficit . It is easier and wiser to decrease your calorie intake a little bit at a time.

What you need to focus on to gain or lose tissue

1. Calories

To gain tissue:

Go over your approximated MT Line (or create a surplus) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust up/down according to what YOUR BODY is telling you!

Attempt to lose tissue:

Go under your approximated MT Line (or create a deficit) of about 300 to 500c. As time passes, see what your bodily feedback is, and adjust according to what YOUR BODY is telling you!

2. Have appropriate macro-nutrient targets:

Protein, good fats, and carbs.

Including your micro-nutrients: such as vitamins and minerals.

3. Consistent and persistent PROGRESSION in the GYM:


Even with body weight training, progress and/or try to improve upon the previous workout. Track your diet and track your progression.

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The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.


How to configure your nutrient ratios:

Nutrient Ratios: Example ONLY


Calories per gram of the three major nutrients:

Protein: 4 calories per gram

Carbohydrates: 4 calories per gram

Fat: 9 calories per gram


Example Configuration:

Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams

Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams

Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams

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2. Develop a body weight routine.

If you do not have any significant training history or are new to fitness training, you "should" respond fairly well to body weight training (it is GROSSLY under rated as it is).

These links may provide some useful information:

The Ultimate Bodyweight Exercises Archive for Strength Training and Body Toning

Bodyweight Exercises

Bodybuilding.com - Mike Mahler - Bodyweight Exercises For Size & Strength!

Body weight exercises


Additional examples:

Back (and other muscle recruitment):

Grab a broom stick (or a mop handle, or something simular), and do an inverted row (wide and narrow grip). Slap the handle between two chairs, crawl underneath (face up), and pull (overhand grip or underhand grip)

and/or

Chest (and other muscle recruitment):

Two mop handles (or something simular), get two chairs (if you have telescoping ones or some that can go higher than waist high--the better), and do dips (bending at the knees).
=========================================================

Some Info on the ab core:

Abdominal Training


How to get abs guide


And, if you can afford to get a Swiss ball.

Here is some info on some exercises you can do with it to get you started:

AskMen.com - Top 10 Fitness Ball Exercises

Core Stability Exercises

Swiss Ball Exercises, Strength Training with a Swiss Ball, types of swiss ball exercises


Swiss Ball Exercises


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Meanwhile the main points:

1. You can use your body weight to get exercises in and you can use items around your house to assist you.

2. With a stability ball, you can do a variety of "other" exercises

3. Focus "primarily" on your calories (and nutrition) and adjust them according to the bodily feed back you are getting. IMO, the functions of diet (and nutrition) are the most important.



And, I can post some info on Dumbbell exercises as well, if you wish.....

Can you afford to get some stretch bands? If so, I can post some information on exercises for that, too


Best regards,


Chillen
 
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Three weeks into it, and I'm feeling so much better. Not sure on how much weight I've lost yet.. don't have a scale just yet.. but, I haven't had any junk food in the last month, and I don't even crave them anymore.. which is cool.. I also, simply prefer water now. I tried diet coke the other day, but, it was quite displeasing.. ;)

I have also started this last weekend, walking/running. I have a nice, challenging 4 mile route, and I jog 1/2 of that. Actually.. it's about 1 mile up, 2 miles down, and flat, then 1 mile back up. Will see how it goes after a few more weeks of doing this.. Eventually, I'd like to jog the whole thing, but I'm not 100% in shape yet, and I'm not going to try to kill myself trying to do so. :D
 
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