I'm 6'3 and I weigh about 270lbs and I want to get on a diet but this is my first time being on a diet and I dont know jack. So I was wondering if you guys can tell what do I need to eat and what exercises I need to do in order to drop a lot of pounds?
I want to lose some weight
- Thread starter Tret
- Start date
you're kind of in the same position i was in... i was 6'5" 315 lbs, now i'm down to about 283 (lost it all in the past 9 weeks, which is not bad at all.)
It takes a lot of dedication, and a lot of work, but I can really help you, but it's gonna take me a while to write some stuff out if you're interested, PM me
edit: let me just post what i've been doing, maybe i can help some other people out too
It takes a lot of dedication, and a lot of work, but I can really help you, but it's gonna take me a while to write some stuff out if you're interested, PM me
edit: let me just post what i've been doing, maybe i can help some other people out too
There are many diets out there. I have coworkers who have lost weight this year using Weight Watchers, Atkins, and most recently the South Beach Diet. I am going to start the South Beach diet soon as it is very close to Atkins, but seems a little healthier in my opinion.
With any diet, you need exercise. If you begin by walking two miles, three times a week, you will notice a difference.
With any diet, you need exercise. If you begin by walking two miles, three times a week, you will notice a difference.
Just changing little things in your diet will have huge results.
The best thing to do is stop drinking sugar-loaded soda or juice, and instead drink water. And a lot of it. You'll learn to love the taste of ice cold water!
The best thing to do is stop drinking sugar-loaded soda or juice, and instead drink water. And a lot of it. You'll learn to love the taste of ice cold water!
Well, he is sortof right. You need to eat less and be more active. If you burn more calories than you take in, you will loose the weight. You might look into the Atkins diet. ALot of people have lost alot of weight on it, but its hard to stick to and you can't stay on it long because it does cause some problems later on down the road.
Best way to approach this is to start going to the gym or doing something active/outside. Biking, walking, running, whatever. Make it a bi-weekly event or something. Set a few goals for yourself (like reaching 250, then 225) and just become more active and better at what you eat.
Also remember it's not weight you need to worry about, it's fat. You need too loose fat, not weight. Once you understand that, it should be easy to set realistic goals for your body type.
Best way to approach this is to start going to the gym or doing something active/outside. Biking, walking, running, whatever. Make it a bi-weekly event or something. Set a few goals for yourself (like reaching 250, then 225) and just become more active and better at what you eat.
Also remember it's not weight you need to worry about, it's fat. You need too loose fat, not weight. Once you understand that, it should be easy to set realistic goals for your body type.
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
- 16,843
- 2
- 0
Cardio, Lift weights, sort out your diet.
Cardio: I would advise running if your legs can take it. If not cycle. Ride a bike for 40-60minutes 5x a week. That will cause a BIG effect after a few weeks. Any other cardio will do as long as its 40-60minutes a day 5x a day. Or 3x a day but the more you do the better it is to lose weight.
Lift weights: Squats, Deadlifts, Bench press, Military Press, Upright rows, Do abb work and back work also. Do a basic 10reps x 3ses for everything. You want to lose weight and get some muscle mass first. If you want to be a body builder or what not make a thread when you get to your ideal weight.
Diet: Cut out all junk food, stop snacking on crap. Snack on fruit and vegetables. Drink ONLY WATER. Strictly no sodas. Cut out beer if you can.
Think about joining a martial arts class. That will help you do cardio and you may find it moe fun then cycling or running.
Whatever you do don't make it a 6 week thing. The changes you are going to make have to be permanent to keep the weight off. As soon as you go back to your *old* ways its going to come back on pretty fast.
Koing
Cardio: I would advise running if your legs can take it. If not cycle. Ride a bike for 40-60minutes 5x a week. That will cause a BIG effect after a few weeks. Any other cardio will do as long as its 40-60minutes a day 5x a day. Or 3x a day but the more you do the better it is to lose weight.
Lift weights: Squats, Deadlifts, Bench press, Military Press, Upright rows, Do abb work and back work also. Do a basic 10reps x 3ses for everything. You want to lose weight and get some muscle mass first. If you want to be a body builder or what not make a thread when you get to your ideal weight.
Diet: Cut out all junk food, stop snacking on crap. Snack on fruit and vegetables. Drink ONLY WATER. Strictly no sodas. Cut out beer if you can.
Think about joining a martial arts class. That will help you do cardio and you may find it moe fun then cycling or running.
Whatever you do don't make it a 6 week thing. The changes you are going to make have to be permanent to keep the weight off. As soon as you go back to your *old* ways its going to come back on pretty fast.
Koing
Cut your carb's ( breads, milk, cheese, pasta, rice, noodles, etc... ) in-take in half and go with a protein based diet.
My diet consists of eating a bunch of junk food and I'm not really that physically active I sleep a lot.
Ok first things first. Losing weight is easier than gaining weight, despite what people tell you(it may be more fun to gain weight, but if you're just trying to gain muscle it is a lot harder than losing fat.)
Anyways, I've lost ~32 lbs in the past 8 weeks, and I'm only about halfway through my program. I am by no means a fat ass, but I was on the verge of being one. Here's some info that should help you...Don't read Body for Life or any of that bullsh*t... T-mag is all you need.
Diet - is 70% of the progress you'll make. No matter how much you work out or run or whatever, if you're not eating right you're not going to make progress. You must adjust your fat/protien/carbohydrate intake to lose fat. T-Dawg Diet 2.0 is a great diet to start out on, because it's easier for beginners. Protien intake is high, carb intake is low... way low. My diet consists of nothing but protien and fats all day, and I only have carbs after working out to restore glycogen levels and what not. Read the article. Do the diet.
Weightlifting - This is where you join a gym and get your fat ass metabolism rolling. Weightlifting will not only burn fat permantely, it will also make you feel a lot better about yourself, and you'll love the feeling that you're getting stronger. A good program has the body split up into different days. Such as chest/shoulders/triceps one day, legs the next, and back/biceps as well. Also a few rest days thrown in. Here is a great article for beginners. Trust me, once you get started you're going to want to read all of T-mag to get the best possible workout regime going for yourself.
Cardio - I don't do cardio that much, but if you want to, it will definately help. Running is the best exercise for losing fat because it actually breaks down fat cells. But a good rule of thumb is 20 minutes a day for 3 days a week of strenuous cardio for optimal yet fairly easy weight loss.
Progress - Trust me on this for the love of god trust me on this. I've never been able to lose weight because i've never kept track of anything. I never knew if i was making progess or not. How would i know if i was doing good or bad. Visit fitday.com for a great food journal log. Keep track of your protien/carb/fat intake, and most importantly weight yourself every damn day. Once you realize you're losing a couple pounds a week, it'll be all the inspiration you need to keep going. You can also keep a log of the amount you lift at the gym, to see if you're making muscle gains as well. I don't do this, but it is very advisable for begginners to do this because they have the "beginners edge" for muslce gain, and it's always appealing to see you're lifting more than last week.
Supplemnets - You must take supplements such as whey protien, (avoid soy protien at all costs, you'll grow bitch tits) and always take vitamins to restore nutrients you may lose from dieting. I recommend Nature's Valley Men's formula. Now you could take a diet pill, but don't take ephedra products. They best pill i've ever taken (compared to Xenadrine and Hydroxycut) and i swear by this is Hot-Rox. With this you can actually feel your fat melting off, and it will have you sweating like an animal. It's very expensive but worth every penny. You can actually pick it up at Vitamin Shop for around ~$60 sometimes. But, once again, for a beginner this really isn't necessary. You'll lose plenty of fat with just diet and exercise.
Now that's all the advice i can think of for now, take some before pics and just keep up the good fight. If you have any questions then PM me. I'm no expert, but i know plenty of people who are. I also can't wait to see what I will look like by the end of the summer. Also one more bit of advice, try to lift with a partner. It's great encouragement because they push you and you push them. You're always trying to play catch up and the only way to go is up.
Anyways, I've lost ~32 lbs in the past 8 weeks, and I'm only about halfway through my program. I am by no means a fat ass, but I was on the verge of being one. Here's some info that should help you...Don't read Body for Life or any of that bullsh*t... T-mag is all you need.
Diet - is 70% of the progress you'll make. No matter how much you work out or run or whatever, if you're not eating right you're not going to make progress. You must adjust your fat/protien/carbohydrate intake to lose fat. T-Dawg Diet 2.0 is a great diet to start out on, because it's easier for beginners. Protien intake is high, carb intake is low... way low. My diet consists of nothing but protien and fats all day, and I only have carbs after working out to restore glycogen levels and what not. Read the article. Do the diet.
Weightlifting - This is where you join a gym and get your fat ass metabolism rolling. Weightlifting will not only burn fat permantely, it will also make you feel a lot better about yourself, and you'll love the feeling that you're getting stronger. A good program has the body split up into different days. Such as chest/shoulders/triceps one day, legs the next, and back/biceps as well. Also a few rest days thrown in. Here is a great article for beginners. Trust me, once you get started you're going to want to read all of T-mag to get the best possible workout regime going for yourself.
Cardio - I don't do cardio that much, but if you want to, it will definately help. Running is the best exercise for losing fat because it actually breaks down fat cells. But a good rule of thumb is 20 minutes a day for 3 days a week of strenuous cardio for optimal yet fairly easy weight loss.
Progress - Trust me on this for the love of god trust me on this. I've never been able to lose weight because i've never kept track of anything. I never knew if i was making progess or not. How would i know if i was doing good or bad. Visit fitday.com for a great food journal log. Keep track of your protien/carb/fat intake, and most importantly weight yourself every damn day. Once you realize you're losing a couple pounds a week, it'll be all the inspiration you need to keep going. You can also keep a log of the amount you lift at the gym, to see if you're making muscle gains as well. I don't do this, but it is very advisable for begginners to do this because they have the "beginners edge" for muslce gain, and it's always appealing to see you're lifting more than last week.
Supplemnets - You must take supplements such as whey protien, (avoid soy protien at all costs, you'll grow bitch tits) and always take vitamins to restore nutrients you may lose from dieting. I recommend Nature's Valley Men's formula. Now you could take a diet pill, but don't take ephedra products. They best pill i've ever taken (compared to Xenadrine and Hydroxycut) and i swear by this is Hot-Rox. With this you can actually feel your fat melting off, and it will have you sweating like an animal. It's very expensive but worth every penny. You can actually pick it up at Vitamin Shop for around ~$60 sometimes. But, once again, for a beginner this really isn't necessary. You'll lose plenty of fat with just diet and exercise.
Now that's all the advice i can think of for now, take some before pics and just keep up the good fight. If you have any questions then PM me. I'm no expert, but i know plenty of people who are. I also can't wait to see what I will look like by the end of the summer. Also one more bit of advice, try to lift with a partner. It's great encouragement because they push you and you push them. You're always trying to play catch up and the only way to go is up.
try the couch to 5k running plan...my girlfriend and i are doing it and it works well
google search "couch to 5k"....i am too tired to link right now
google search "couch to 5k"....i am too tired to link right now
Come check out the forums that Entity created specifically for nerds getting in shape. Lots of good ideas there. 
GeekFitness Forums
GeekFitness Forums
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
- 16,843
- 2
- 0
Well your 6"3 and 270lbs. Unless your muscled you are overweight.
You do not need supplements of any sort. You are trying to lose weight not be put on a ton of muscle yet. That is unless you want to. Remember cut fat then get muscle. Hard to cut fat and build muscle at the same time.
Cut out the junk food and start to eat rounded meals. Go with 3-5 meals. If they are 5 go with smaller meals.
From what you said you do not eat well and you are not active. Big NO NO NO's.
Get a bike and cycle it or run if your knees can take it.
I wouldn't say go low carb or anything. Just eat no junk food and eat some carbs. Carbs are not bad. Just cycle and do some gym. You will lose it. Give it 6 months and you will lose a lot of stuff.
You do not need supplements of any sort. You are trying to lose weight not be put on a ton of muscle yet. That is unless you want to. Remember cut fat then get muscle. Hard to cut fat and build muscle at the same time.
Cut out the junk food and start to eat rounded meals. Go with 3-5 meals. If they are 5 go with smaller meals.
From what you said you do not eat well and you are not active. Big NO NO NO's.
Get a bike and cycle it or run if your knees can take it.
I wouldn't say go low carb or anything. Just eat no junk food and eat some carbs. Carbs are not bad. Just cycle and do some gym. You will lose it. Give it 6 months and you will lose a lot of stuff.
Who wants to lose all that weight in 6 months when you can do it in 12 weeks. The only that keeps me going is SEEING my progress day to day, not month to month
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