So, I'm Fat...

[eits]

so, i'm 5'7.5" and i weigh 200 lbs. i just weighed myself at the gym today.

it got me extremely depressed... well, i was already depressed whenever i went clothes shopping and i had to buy a bigger pants size than i'm used to (i'm used to 33x30... had to buy 36x30 ).

anyways, i used to work out almost everyday, but i stopped because of, well, laziness, i suppose... that and i wanted to spend time with my gf and the kids at home rather than be away from them for an hour at the gym.

i need a condensed version of sociallychallenged's stickied thread about losing fat. can anyone help? can anyone help write me a workout/diet plan that i might get excited to do and will see fast results?

i have a graduation ceremony in 3 weeks and i want to drop at LEAST 10 or 12 lbs by then. ideally, 20 lbs would be perfect.

 

[DAPUNISHER]

Dude, that is the condensed version. It is the most succinct guide I've personally seen.

But I'll offer this up as a way to get you going.

Grab Starting Strength.

Print the "good things to eat" and use it as your grocery shopping list, and get at least the recommended amount of protein every day.

Track your diet on fitday

Make it a lifestyle change. The goal of looking better for grad pics is a good start, but pick a long term goal too. Because, "get excited to do, and fast results" is fail IMO. Just start working out, cross-fit, starting strength, whatever, the endorphins will flow, and the stoke will grow.

 

[brikis98]

1. Use fitday.com or thedailyplate.com to track your caloric intake and expenditure. Burn 500-750 calories less than you eat. Also use the sites to ensure you're getting ~0.75-1g of protein per pound of bodyweight.

2. Do the routine in Starting Strength or Stronglifts 5x5.

 

[Kipper]

I should add that there is no chance of you dropping that much weight (5-10% of body weight?!) in that little time. At least, not healthfully.

Worse still, crash dieting of this sort generally leads to the yo-yoing of weight which so many Americans struggle with.

 

[SociallyChallenged]

You definitely should read the fat loss sticky. It's long because it contains all of the information you will need to know. No cliffs for getting all the info you'll need. Put the time in - don't start your plan with laziness about reading a plan for losing weight.

You won't be able to lose anything close to 10 pounds in 3 weeks. The max should probably be about 4.5ish pounds. Read the sticky, start with that, and I promise you'll start to look and feel better very soon. The pounds will come off, but it will take longer than you want. It took you years to put on - why would if come off in a matter of weeks? It wouldn't be healthy to try.

 

[Pantlegz]

I always chuckle a little when people not much shorter than me say they're fat at a weight I consider skinny. And maybe I look fatter than I think I do, I don't know I didn't get any comments on my photos or measurements in my other thread.

 

[StageLeft]

10 lbs in 3 weeks unlikely, 20 lbs forget it.

If you can't be bothered to read his guide, you probably are lacking some real motivation for this. It's not like it would take that long.

Here's what you should do. Stop eating until you've finished the guide. Never put anymore calories in your mouth until you've read it. That way you :

1) get immediate fat loss started NOW
2) Will find motivation to read the guide increasing over time

Nothing will get you excited like losing lbs and that happens by cutting your calories back and getting off your duff, so you can start the calorie cut back now.

 

[Blackjack200]

eits, my suggestion to you would be to forget about the gym, forget about the guide, and focus on what the latest science tells us about weight loss and why people (including you and me) are fat.

Checkout bio-psychologist John Pinel's settling point weight theory and David Kessler's work (the end of overeating).

To oversimplify: You have an addiction to fats and sugars that is very similar to a cocaine or heroin addiction. Breaking that addiction takes a bit of focus, and I don't think it's easier to maintain that focus when you're worried about your squat form.

If you start immediately you could possibly lose 10 lbs. in 3 weeks, but no guarantee.

I've lost almost 35 pounds in 3.5 months so far.

 

[SociallyChallenged]

Originally posted by: Blackjack200
eits, my suggestion to you would be to forget about the gym, forget about the guide, and focus on what the latest science tells us about weight loss and why people (including you and me) are fat.

Checkout bio-psychologist John Pinel's settling point weight theory and David Kessler's work (the end of overeating).

To oversimplify: You have an addiction to fats and sugars that is very similar to a cocaine or heroin addiction. Breaking that addiction takes a bit of focus, and I don't think it's easier to maintain that focus when you're worried about your squat form.

If you start immediately you could possibly lose 10 lbs. in 3 weeks, but no guarantee.

I've lost almost 35 pounds in 3.5 months so far.

Uh, what? You're kidding me, right? Because exercise, diet, and staying active haven't proven time and time again to help people in their endeavor to lose weight? That addiction needs to be honed in like everything else. Your body craves fats and sugars because those are what have been evolutionarily beneficial for survival. You can have these in your diet, but you just need to keep moderation in mind. It's not an addiction for most people. It's a laziness and a lack of willpower. Your body technically can't be addicted to something it needs for survival. If so, I must be one hell of a water junkie. So in short, you're wrong. What you're doing is losing about 1/2 fat and 1/2 muscle. I hope you enjoy being the skinny fat guy because without a resistance training program, that's exactly what you're going to be.

 

[Blackjack200]

Originally posted by: SociallyChallenged

Uh, what? You're kidding me, right? Because exercise, diet, and staying active haven't proven time and time again to help people in their endeavor to lose weight? That addiction needs to be honed in like everything else. Your body craves fats and sugars because those are what have been evolutionarily beneficial for survival. You can have these in your diet, but you just need to keep moderation in mind. It's not an addiction for most people. It's a laziness and a lack of willpower. Your body technically can't be addicted to something it needs for survival. If so, I must be one hell of a water junkie. So in short, you're wrong. What you're doing is losing about 1/2 fat and 1/2 muscle. I hope you enjoy being the skinny fat guy because without a resistance training program, that's exactly what you're going to be.

eits,

I would recommend that you read the literature I suggested and make your own decision. My view is that SociallyChallenged?s weight loss thread is great for athletes and young people trying to lose their freshman 15 pounds. Strictly speaking, there?s nothing in that thread that?s wrong, I just find it limited in scope. It?s pretty obvious to me that SociallyChallenged?s understanding of addiction and the causes for obesity are under developed.

Also, take note of SC?s tone in this post. As a chiropractor, you?re probably already used to dealing with this sort of thing, but just realize that when it comes to weight loss, people get very opinionated and emotional. Some of my immediate family spent hours trying to talk me out of my current diet. Now they try to convince me that I?ve lost enough weight and I need to start eating more again.

Whatever you decide to do, good luck. Again, there?s nothing wrong with SC?s weight loss thread, it just did not work for me. If you?re curious about how I did it specifically, send me a PM.

 

[skace]

Originally posted by: Blackjack200
I've lost almost 35 pounds in 3.5 months so far.

I just hope you are working out in some fashion....

Originally posted by: Blackjack200
Some of my immediate family spent hours trying to talk me out of my current diet. Now they try to convince me that I?ve lost enough weight and I need to start eating more again.

Keep this in mind next time a family member tells you to start eating more, maybe they realize you haven't lost your gut yet. But maybe they also see the damage you are doing trying to lose that fat. How thin are your arms?

 

[Lamont Burns]

As a frame of reference, I did the Blackjack200 method about 6 months ago and lost 28 pounds. I went from skinny fat to just skinny. I had no muscle and looked no better than before outside my midsection. I was weak and pathetic, and hated every moment of it.

I would suggest resistance training of some sort in conjunction with a proper diet. I really find it hard to believe that focusing on 2 things like this at once is that hard... I've been doing it for 4 months and counting. Losing weight is great, but for some people and probably most, being a skinny or lean pile of mush is not the end goal here.

 

[Blackjack200]

Originally posted by: skace
I just hope you are working out in some fashion....

I play sports, that is my excercise. After I get my body fat down to where I want it, I will re-introduce free weights/compound lifts. I actually like Starting Strength and was on the program for a while.

Originally posted by: skace
Keep this in mind next time a family member tells you to start eating more, maybe they realize you haven't lost your gut yet. But maybe they also see the damage you are doing trying to lose that fat. How thin are your arms?

There is no health issue with the way I am eating now, they are mainly concerned that I could become anorexic, which is a risk that I've evaluated and taken steps to mitigate.

My arms are certainly smaller than when I started the diet, but they are by no means frail or boney.

 

[skace]

Why did you cut out free weights?

 

[NGC_604]

Originally posted by: Blackjack200

Originally posted by: skace
I just hope you are working out in some fashion....

I play sports, that is my excercise. After I get my body fat down to where I want it, I will re-introduce free weights/compound lifts. I actually like Starting Strength and was on the program for a while.

Originally posted by: skace
Keep this in mind next time a family member tells you to start eating more, maybe they realize you haven't lost your gut yet. But maybe they also see the damage you are doing trying to lose that fat. How thin are your arms?

There is no health issue with the way I am eating now, they are mainly concerned that I could become anorexic, which is a risk that I've evaluated and taken steps to mitigate.

My arms are certainly smaller than when I started the diet, but they are by no means frail or boney.

If you kept working out while on your diet, you'd be losing mostly fat instead of fat/muscle and your body fat would go down much quicker.

 

[Blackjack200]

Originally posted by: Lamont Burns
As a frame of reference, I did the Blackjack200 method about 6 months ago and lost 28 pounds. I went from skinny fat to just skinny. I had no muscle and looked no better than before outside my midsection. I was weak and pathetic, and hated every moment of it.

I would suggest resistance training of some sort in conjunction with a proper diet. I really find it hard to believe that focusing on 2 things like this at once is that hard... I've been doing it for 4 months and counting. Losing weight is great, but for some people and probably most, being a skinny or lean pile of mush is not the end goal here.

I have not proposed any methods in this thread. I am merely flagging for the OP a couple of sources that I found to be quite helpful.

What I did worked for me, I do have muscle, I am not weak or pathetic, and while it's been difficult, it's extremely gratifying when people comment on how much weight I've lost and how good I look. On the other hand, I tend to be an active person, and what works for me might not work at all for eits.

I could not get my diet under control until I appreciated why I was overeating. That's what the literature I recommended addresses.

LB, I'm glad that you found something that worked for you, can you also add how much weight you've lost in the last 4 months?

 

[Blackjack200]

Originally posted by: skace
Why did you cut out free weights?

Originally posted by: energydan
If you kept working out while on your diet, you'd be losing mostly fat instead of fat/muscle and your body fat would go down much quicker.

Without going into it too much, I take a very different view of the phenomenon of overeating than most people on this sub-forum. When I was doing the free weights, I increased my consumption enough that I never saw any significant improvements in body fat. I believe that for me, ending my compulsive consumption of fats and sweets was the primary goal. As I've stated before, I don't think it's all that different from a heroin addict trying to go clean. Would you tell a heroin addict that he needs to kick the junk, improve his diet, do cardio, and lift weights all at the same time? Maybe some can, but I would focus on the junk first, and address the other stuff later.

I don't expect everyone on this sub-forum to understand or agree, but I'm just putting out there what has worked for me and suggesting some respected research.

 

[Lamont Burns]

Originally posted by: Blackjack200

Originally posted by: skace
I just hope you are working out in some fashion....

I play sports, that is my excercise. After I get my body fat down to where I want it, I will re-introduce free weights/compound lifts. I actually like Starting Strength and was on the program for a while.

Originally posted by: skace
Keep this in mind next time a family member tells you to start eating more, maybe they realize you haven't lost your gut yet. But maybe they also see the damage you are doing trying to lose that fat. How thin are your arms?

There is no health issue with the way I am eating now, they are mainly concerned that I could become anorexic, which is a risk that I've evaluated and taken steps to mitigate.

My arms are certainly smaller than when I started the diet, but they are by no means frail or boney.

If you were on SS, then this was in the another time in your life when you were not trying to lose weight? SS is pretty much based on a caloric surplus to fuel incremental gains in weight from workout to workout. That or you just weren't doing the program long b/c you stalled once physiological adaptation wore out.

In reference to how much weight I have lost since resistance training, none. I have gained weight, with a purpose. I was thin, too thin when I completed dieting. I am now adding weight, muscle and fat intentionally. I watch my diet to ensure I don't explode with fat gains.

It's hard to make any conjecture about your body and what you are doing to it without your height/weight. If you were obese, any loss looks good I imagine. I don't know, so I won't comment I guess.

I'm no expert, but you suggested dropping weights which is in a sense proposing a method, if not just by eliminating the other.

 

[Lamont Burns]

Originally posted by: Blackjack200

Without going into it too much, I take a very different view of the phenomenon of overeating than most people on this sub-forum. When I was doing the free weights, I increased my consumption enough that I never saw any significant improvements in body fat. I believe that for me, ending my compulsive consumption of fats and sweets was the primary goal. As I've stated before, I don't think it's all that different from a heroin addict trying to go clean. Would you tell a heroin addict that he needs to kick the junk, improve his diet, do cardio, and lift weights all at the same time? Maybe some can, but I would focus on the junk first, and address the other stuff later.

I don't expect everyone on this sub-forum to understand or agree, but I'm just putting out there what has worked for me and suggesting some respected research.

Perhaps your brain works differently then. You've made multiple references to kicking a heroin habit akin to not drinking say, 2 cans of pepsi a day.

I did indeed outline a plan, both nutritionally and in the gym prior to beginning with due diligence. I utilize fitday and a log I keep in my pocket that I fill out daily, and I have a very large spreadsheet for after each workout. Exercises, weight used, my weight, reps, sets, etc etc etc to track progress versus nutrition.

I think there's a good amount of geekdom here that do the same. I think it will be great fun to look back at all the data when I get to a certain goal I have set for myself.

 

[Lamont Burns]

I gotta get some work done.

 

[Kipper]

Originally posted by: Blackjack200

I play sports, that is my excercise. After I get my body fat down to where I want it, I will re-introduce free weights/compound lifts. I actually like Starting Strength and was on the program for a while.

There is no health issue with the way I am eating now, they are mainly concerned that I could become anorexic, which is a risk that I've evaluated and taken steps to mitigate.

My arms are certainly smaller than when I started the diet, but they are by no means frail or boney.

How ARE you eating now? What is your current weight/height?

 

[Blackjack200]

Originally posted by: Lamont Burns
If you were on SS, then this was in the another time in your life when you were not trying to lose weight? SS is pretty much based on a caloric surplus to fuel incremental gains in weight from workout to workout. That or you just weren't doing the program long b/c you stalled once physiological adaptation wore out.

This is why I didn't want to get into it too much; it's a long story. I learned about SS in the weight loss thread, and bought the book and read it cover to cover twice. Rippetoe is emphatic that you should focus on strength gains, and if you get strong, your physique will improve. So that's what I did, I got very strong (300 lb. squat) but I didn't like what I saw in the mirror.

In reference to how much weight I have lost since resistance training, none. I have gained weight, with a purpose. I was thin, too thin when I completed dieting. I am now adding weight, muscle and fat intentionally. I watch my diet to ensure I don't explode with fat gains.

This is pretty much exactly what I intend to do. Once I hit my target weight, start putting lean muscle back on. I didn't post it because I have not researched it enough to know if it is good general advice.

It's hard to make any conjecture about your body and what you are doing to it without your height/weight. If you were obese, any loss looks good I imagine. I don't know, so I won't comment I guess.

I was 5'11 240 pounds, now I'm 207 pounds. When I hit 180 pounds I will probably go back to weight training and caloric surplus with the aim of staying around 190 lbs lean.

I'm no expert, but you suggested dropping weights which is in a sense proposing a method, if not just by eliminating the other.

What I suggested is that weight training does not help you lose weight in my experience, and from what I've read in the sources are provided. It seems like your experience was similar. I'm going to have to insist that I have not proposed any "method". If someone told me that they tried to use my method to lose weight based on my posts in this thread, and that they failed, I would be pretty upset. Everyone needs to find their own method.

 

[IceBergSLiM]

everyone wants the magic pill....get fit quick scheme. It doesn't work like that.

 

[Blackjack200]

Originally posted by: Lamont Burns

Perhaps your brain works differently then. You've made multiple references to kicking a heroin habit akin to not drinking say, 2 cans of pepsi a day.

If you read the literature I suggest, it is quite similar. Why do you think dieting is so hard? Fats and sugars release opiods in the brain. Look at success rates for kicking heroin habits and success rates for diets. I have not done this but I imagine they are not terribly different based on the ever increasing rates of obesity in this country.

I did indeed outline a plan, both nutritionally and in the gym prior to beginning with due diligence. I utilize fitday and a log I keep in my pocket that I fill out daily, and I have a very large spreadsheet for after each workout. Exercises, weight used, my weight, reps, sets, etc etc etc to track progress versus nutrition.

I think there's a good amount of geekdom here that do the same. I think it will be great fun to look back at all the data when I get to a certain goal I have set for myself.

Yes, but it seems like you lost the weight first before you did this, unless I misunderstood your last post.

 

[Blackjack200]

Originally posted by: Kipper
How ARE you eating now? What is your current weight/height?

5'11 207 lbs. I eat < 2000 calories a day.