Time to get serious.

C

Clarkx100

0
Okay. I've gone over the basic stickies and everything, now it's time for me to get some personalized advice. Also, I've read some of the posts where people complain and get mad because you're straight with them, I'm not like that. There are quite a few people who don't enjoy asking me questions because I don't lie and I don't beat around the bush. That being said be as brutally honest as you need to be. I'm laying myself out here.

Picture should be at the bottom.

That's about 6'0" 265lbs I've been told I hide my weight well, but I don't want to have to.

I lost a little bit moving to a dorm but that's because I can't eat as much, this little loss can't last forever though.

My daily food intake is generally about the same which includes:

~2 bottles of Brisk Iced Tea

Generally a lunch of subway 6" Club Wheat bread only lettuce and a bag of sunchips

Usually a dinner of the same but occasionally I get a personal pizza(sausage) or a personal box of the cheese sticks
Sometimes a cup of mountain dew along with it.

Sometimes a sandwich can be thrown in depending on what times I eat.

Some people say it's a lot, other people don't. I don't know.

My daily exercise includes walking close to 2 miles a day between classes and not much else.

I know there are many obvious reasons in that list as to WHY I'm fat, but my problem is what to do about it. Exercise wise and food wise (other than cutting out the papa johns) I would like to hear exercise ideas that can help not only fat loss but also a little strength building would be nice. (Fat loss is the main matter though) These ideas have to be without the use of equipment however. That is non-negotiable and not by my choice either. I would love to have a gym to use.


1st week update:
Checked the scale. I'm down 1.5 lbs from the date of this post. I'm hoping the progress increases a little bit once I get my eating on a routine schedule. (Doing much better about that btw) Plan to post a new pic without the hoody at the 10lb mark :D
 

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Haha you're probably referring to my most recent post about being straight with people. I'm not usually like that, and you're obviously willing and able to accept advice, so don't worry about me goin nuts on you ;)

I would never just call you fat, so I don't know why you'd be afraid of that. That would be compeletly counter productive. We're good here, don't worry. I can't see that pic by the way.

In any case, the first thing is drop the papa johns and as I general guideline, don't drink your calories, unless it's milk. You can drink orange juice, but it's still not good, and there are reasons for that. Eating fruit is much better.

Have you gone over the "grocery list" and found the list of good things you can be eating?

What do you have access to you in your dorm - microwave, stove, etc.?

In the interim, google these:
- Death By Bodyweight (T-nation)
- 30 Days Without Weights - Parts I, II, and III (EliteFTS.com)
- Turbulence Training (I have a pdf of that if you can't find it)
- Crossfit WOD
 
Actually I hadn't seen that post, lol. And it's not as much a fear of people calling me fat as it is a norm. This is like the 4th place I've come for help -.-

I have access to a microwave.

I'm gonna try to edit the original post to see if I can get the pic up there
 
Hey Clark, good to see you posting, and you have a good attitude too, it gives people like me a little scope to be honest as you already accept that your diet is bad and it's a self made problem (not just genetics and bad luck)

The good news is that it's also something you have the power to sort out yourself too. 265lbs @ 6' is pretty heavy but not that big, a 20lb drop and you'll see a massive difference.

Do you currently count your calorie intake? If so what is it?
I'd imagine that if you took the rough estimate of dieting on bodyweight (in lbs) x 12 to work out calorie intake and added some brisk walking and body weight exercises you'll be losing weight pretty fast.

My estimate for your calorie intake for weight loss is 3,180 per day. I think it would be reasonable to cut that down to 3,000 a day though without you getting too hungry. Then you need to fit in a bit of body weight training and the sites referenced above should give you all you need there. If you have any trouble performing any of them then let us know of each issue you get.

The main issue I find when heavier people diet is that they try and cut too many calories and end up falling off the wagon so don't be tempted to starve yourself. You also don't need to eat salad all day, salad is good but you'll be ready to jump off a bridge if you go from eating pizza every day to eat leaves. Just be sensible, eat your veg, lean meats and allow yourself the occassional treat so long as it falls within your calorie requirements

You can accurately track calorie intake at , but make sure you track absolutely everything, even the smallest snack as they soon add up

Good luck buddy, follow that and you should be losing about 1lb a week, maybe 2, but give it a few weeks to start noticing the scales go down
 
Actually my calorie intake isn't even that high. I really can't handle a great deal of food as compared to many people. For instance, the reason I get a 6" sub isn't because I'm watching weight, it's because I simply can't eat more than that. My rough calorie estimate is probably somewhere closer to 2000-2200 on a daily basis.

There's a goal I would like to reach and I'm wondering if it would be considered reasonable or not. I realize the weight doesn't come off overnight and I can accept that but would it be plausible to be down to what most would could be considered an average weight by June of 2010? My guess for that would be dropping somewhere between 50-70lbs.
 
You need to eat clean – proteins, vegetables, fruit
You need to train hard – walking/running/body weight workouts (training hard IS subjective)
You need to eat enough to train hard

Add clean food and eat enough as Typhon says. I can go a few days with 2000 cals and feel fine (like I ate enough) but on the weekends I binge with 10000 a day easy.


What I need to do:
3000x7days= 21000

What I do:
2000x5days =10000
10000x2days=20000

10000+20000=30000/7days=4285 cals a day as average, way too many. And I cheat some nights! So add more!


Count your calories and make sure you eat plenty everyday so you don’t binge.

whatever you lose by June is great! there is no fast track

Johnny –eating a banana and peanut butter sandwich
 
Clarkx100 said:
Actually my calorie intake isn't even that high. I really can't handle a great deal of food as compared to many people. For instance, the reason I get a 6" sub isn't because I'm watching weight, it's because I simply can't eat more than that. My rough calorie estimate is probably somewhere closer to 2000-2200 on a daily basis.

There's a goal I would like to reach and I'm wondering if it would be considered reasonable or not. I realize the weight doesn't come off overnight and I can accept that but would it be plausible to be down to what most would could be considered an average weight by June of 2010? My guess for that would be dropping somewhere between 50-70lbs.
Click to expand...

Really? Try using fitday and accurately tracking calories as you either have a medical problem or you're taking more in than you imagine, often through drinks and snacks.

Plus, how big is a personal pizza? I'm from the UK and never heard of that
 
400x8 = 3200
or
400x6=2400

also this:

The Worst Papa John’s Pizza
2 Slices Pan Crust Cheese Pizza (12'')
760 calories
30 g fat (14 g saturated fat)



1,960 mg sodium
 
Hi Clark,

Like others said here, what you should do to start is take down exactly what you eat for a few days and use a program like Fitday to really see what you are taking in.

It may not be that you are eating a lot of food, but you may be eating enough of the *wrong* foods that your calorie count is higher than you may expect.

Either way, seeing exactly what you are taking in gives you a place to start.

First and foremost, DIET is key. Exercise will improve on a diet, but without a good diet, exercise will be futile.
 
Well I don't know about having a medical issue or anything but here are my numbers on average if I avoid the papa johns. (Which I usually only have once a week maybe, twice rarely)

The tea I drink twice a day is 220 or 230 each depending if I get lemon or not
The club I usually eat twice a day is about 405 with cheese
The sunchips that go with them are about 200 depending on the kind I get
This covers lunch and dinner. I don't eat breakfast. Never been able to actually. I can't stomach the thought of food until I've been up for a few hours. I generally try to stay away from snacking at night, but if I do it's another bottle of tea with a bag of sunchips adding in about 420-430 more.
The occasional Mt. Dew is about 300 for the amount I drink
230x2 = 460
405x2 = 810
200x2 = 400
430x1 = 430
300x1 = 300
-------------
2340

Keep in mind this is the diet (not weight loss plan but just generally what I eat) that I've been on since about late august and I have actually started losing a little bit, just once again, I know those results aren't gonna last without some pushing from me. Looking at how many calories were in the pepperoni pizza...Holy crap... Knowing that it seems very reasonable to see myself taking in 3000-5000 a day at home without even noticing. (My home diet was terrible)

Also could someone maybe give me kind of a general idea of taboo foods and maybe a better description of what you mean by lean meats?
 
Not sure what you mean by "taboo" foods? The pizza was definitely horrible, so if you're not seeing progress, that could likely be part of the problem. On the other end, as mentioned, you don't want to stay TOO LOW, because that comes back to haunt you in the end. Often times people who go that route gain all the weight back, plus more, when they come off the diet.

Don't worry about "snacking at night" unless it's a psychological issue for you. Eating at night is not bad. Your diet, however, is bad. Milk aside, don't drink your calories. The tea you're drinking more than once a day is probably all sugar, chips are crap, subway is not great either (I know you probably get whole wheat, but it's not REALLY whole wheat), and mountain dew is awful - again, all sugar and nothing good. There really are no good foods in your diet at all, so I'm not surprised at all at the lack of progress.

Here's what you need to do:
Go and figure out your maintenance intake. Drop that down somewhere in the 15-20% range, or about 500 calories. Then, as suggested, track what you're eating using Fitday (or other site of choice).

However, don't track what you're currently eating. That needs to change ASAP. You obviously didn't read the grocery list that I suggested earlier, so I will suggest it again. Go read it.

- Lean means you can eat - lean beef (10% or less fat), chicken, fish, turkey, ham, pork
- Definitely add lots of veggies to your diet, and lots of fruit
- Try to hit 1g/lb of BW in protein, or at least .8g/lb
- Once you hit your protein number, distribute the rest of your carbs and fat as you wish (but a general guideline could be something like 30/40/30 for p/c/f split)
- Fats to eat - olive oil, avocado, fatty fish (salmon, tuna, etc.), dairy (full fat is okay just keep total sat fat controlled, to about 10% or less of total intake), low fat dairy if you don't want to worry, eggs, canola oil, nut butters, virtually all nuts, sunflower seeds
 
Hmm, subway being bad? I'll admit, the reason I started eating there as my restaurant of choice was because I was always told it was good. This isn't to say I don't believe you, just that it's unexpected. I did check out your grocery list, but the problem is I simply don't have any money. I'm a scholarship student. I'm 100% broke. I eat every meal off of a campus provided meal card. This means I get their choice of restaurants and most of their choices aren't that great. There is a fresh food place in the campus cafeteria but the cafeteria is only open for lunch on weekdays.

My choices of eating establishments are as follows.

Subway
Wendys
Papa Johns
Damon's Grill
MCallisters (Not sure if I spelled that correctly)
The health food place (Cafeteria)
Chick-Fil-A (Also Cafeteria)
Some Asian Grill (Cafeteria)
And small vendors I can eat at for breakfast or lunch during weekdays whose items include everything from salads and PB&J sandwiches to Sushi and Fresh brewed tea/coffee

I don't have the money for a fridge in my room (The microwave belongs to my roommate) So I'm kind of stuck between a rock and a hard place here >_>

On Tuesdays and Thursdays I eat lunch from the vendors and I get a Turkey sandwich on Wheat bread if that helps >_<
 
If those are your choices, go with Chick-Fil-A. They have a bunch of *decent* options. Not great, but I believe some are good.

Can you get eggs at any of these vendors?

The problem with grabbing subway or some place that has "whole wheat" bread, is that it probably isn't really whole wheat. It's probably "wheat" bread, which is just white bread in disguise. That's the issue I have there. Additionally, I don't know what type of meat they're using but you'll want to stay away from processed food as much as possible. I'll admit I do eat turkey cold cuts, but it's Board's Head, no processed crap like sodium nitrate or any of the like.

Salad with grilled chicken/fish and some oil and vinegar is also a good option. Sashimi is a GREAT choice too. Sushi, not as good because it's white rice (unless you can get brown), but could be worse I guess.
 
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