NEED TO LOSE 120LB NEED HELP!

unclehofitness

you need to eat at a caloric deficit, drink lots of water before each meal, after you finish your desk job you must do 20 minutes of high intensity interval training

mountain climbers
jumping lunges
jumping jacks
high knees

chain those 30 seconds each until you hit 20 minute mark, when you get to 10 minute mark drink lots of water and keep going until 20 minutes is up

if you do this everyday and ADJUST YOUR DIET

I promise you, you will see results in 3 weeks and sooner if you crank the intensity up

good luck

unclehofitness

ever heard of shaun T's insanity? buy his package

you will get a MMA / cross fit speed ladder, a high quality jump rope

and get started on Max Intensity Interval Training

I did 45 minutes of it and I am generating a big puddle of my own sweat on the floor

do 45 minutes you burn 1000 calories immediatly and generate an after burn of 200 calories / hour with a diminishing return value

and then you burn more during quality sleep, highly recommend it

do this for 60 days, you'll shred the fat and you might even see 6 pack abs

good luck

tehjuggernaut

Like. What?

ruffnstuff

Please just listen to earlier sane advice given. Do NOT repond or listen to posts from unclehofitnes above. He just had two threads locked within 10 minutes of each other.

justjambo

I have seen many say on here to eat when you are hungry (so not all the time), eat when you find it suits your lifestyle best too. The main thing is to try to keep as closely as possible to the calories you are allowed each day, remember that when you list down any exercise that you do, you will be given more calorie to eat too.

The chart you have where you list your foods, shows how much of each nutrient you should aim for, it is hard at times, or at least I find it difficult, but if you try to get as much protein etc as it suggests you will be doing great.

You've overcome the hardest part, which is making the decision to start this journey. Now you need to get into a routine, come on daily and log everything. Ideally measure your food in grams rather than in cups - that way you can be positive / sure about the amount you are eating.

One thing I found most helpful to me, was to read the success thread. Look at the before /after photos. I do this at least three times a week, it is a GREAT motivator, makes you think wow it really can be done by normal people like me. Once when I was at my calorie limit for the day I wanted to eat something, I decided to look at the before / after thread *first* thinking that if I STILL wanted something after looking at that, then I would. I didn't. It totally encouraged me to stick to my guns and keep within my limits.

Good luck. You might well find you enjoy this journey. I know I am, I've not lost a huge amount - yet - but I feel good about actually doing something.

)

jrose1982

ok so this is what i have gathered from MFP -

BMR -2,279 to maintain weight
........................................................................................................
Nutritional goals Target
Net Calories Consumed* / Day 1,850 Calories / Day
Carbs / Day 231.0 g
Fat / Day 62.0 g
Protein / Day 93.0 g

Now i know what to eat and what not to eat.( greens, meats, whole grains, ect)

The remaining issue is when to eat?

ex. I work from 6pm -6am .. so when i get home do i eat breakfast and go to bed at 8am. then wake up at Noon and eat lunch then go back to sleep untill 4pm wake up and work out for 1hr get ready for work at 5pm to be at work by 6pm. Then eat dinner at work by 7pm and eat nothing else througout the night? this is what i don't understand. isn't it bad to eat and go to sleep right after? so if that is the case then when should I eat?

When I worked nights, I adjusted my eating schedule to the night. Like my whole eating routine rotated. So you can have one meal when you get home from work, but don't wake up in the middle of the day to get lunch. You need your sleep. Eat your next meal before you go to work, and a third meal during your "lunch" break.

Another thing I haven't seen you mention is whether or not you're married or have kids. It's easier if you're single. This is how I started cooking:
- I stock up on freezer goods: meat and vegetables, mostly. I break the meat into 1-3 serving packages as soon as I get home from the grocery store.
- Each night I move a package of meat to the fridge to thaw out.
- Each meal, I cook a serving of meat, and a serving of vegetables. I don't put much thought into the combinations, it's just what I have in stock and feel like eating. The portion size is more important. A lot of people will warn you about the importance of variety. I think that's really a personal preference. If you get sick of eating something, find something new. I work well with routine, so having more-or-less the same food all the time keeps me on track.
- I also kept fruit and nuts handy for snacks.

heybales

ok so this is what i have gathered from MFP -

BMR -2,279 to maintain weight
........................................................................................................
Nutritional goals Target
Net Calories Consumed* / Day 1,850 Calories / Day
Carbs / Day 231.0 g
Fat / Day 62.0 g
Protein / Day 93.0 g

Just so you know - BMR is NOT, NOT, the calories you eat to sustain weight - unless you sleep all day 24 hrs.

You burn much more than that, though BMR is your single biggest burning thing going on all day. More than your daily movements cause, more than your exercise would likely cause (unless you enjoy long strong workouts).

Double the default protein grams by lowering the % of carbs until it's about 180 grams of protein. Leave fat where it's at.

martinel2099

Avoid all caps for starts, makes it hard to read.

No matter your schedule you can definitely lose weight and make smarter choices.

#1 Get a kitchen scale for home and also leave one at work and use measuring cups for liquids. Measure / weigh everything, guessing is a sure fire way to under or overestimate portion sizes.

#2 Always record everything. This is something I had to learn the hardway, but record everything you eat when you eat it when possible. If you're at work, leave fitness pal up in the background that way there's no excuses.

#3 Make smarter choices. You can eat anything you want on this diet, and I mean anything. The catch is you need to stay as close to your daily allowance as possible. So if you are allowed 2,000 calories per day, use them wisely.

You'd be surprised how easy it is to keep your diet just by practicing proper portioning and holding yourself accountable for calories you go over.

tehjuggernaut

Thanks to everyone that has posted on my topic.

ravenmiss

From what I have been reading on the forums... I doesn't matter what time you eat as long as you dont go over your calories for the day... Interesting indeed... Does anyone Disagree?

Correct. Your body doesn't know what time it is.

To lose weight you need to be in a calorie deficit. What/when you eat doesn't matter one bit unless you have underlying health issues of some kind.

unclehofitness

my thread got locked because 90% of the people on this website has nothing else better to do than to troll and make personal attacks, I'm sure if someone wants to get started again every thread on this website will get locked.

which makes this forum part of the website very useless

unclehofitness

Hodge Twins is right when they say this at the end of all their videos

"at the end of the day folks, this is just advice so.... you can do whatever the F**K you wanna do!"

BuildaBetterBody4

Losing weight is 80-90 percent what we eat the rest is excercise. To quote a facebook friend who is a personal trainer "There is no need to kill it in the gym." I can definitely attest to that. I wanted to go from eating processed food to eating healthier and lost 19 lbs in 9 months. I lead a very sedentary lifestyle zero excercise up until a few days ago. I am in the house 95 percent of the time. That's another goal of mine is to get a social life plus I do not work. Now I struggle to stop losing weight now that I only consume mostly whole foods. My goal is to gain my weight back with lean muscle. I am struggling to eat enough calories to start to regain weight but I am getting there. Whole foods keep you more satisfied so you eat less and they definitely are much lower in calories than processed junk that keeps the weight on. I'm going to start working with a personal trainer next month to help with a nutrition weight gain plan. My advice is first and foremost cut out all the processed "food".

ndj1979

From what I have been reading on the forums... I doesn't matter what time you eat as long as you dont go over your calories for the day... Interesting indeed... Does anyone Disagree?

meal timing and metabolism having nothing to do with another….

ndj1979

Losing weight is 80-90 percent what we eat the rest is excercise. To quote a facebook friend who is a personal trainer "There is no need to kill it in the gym." I can definitely attest to that. I wanted to go from eating processed food to eating healthier and lost 19 lbs in 9 months. I lead a very sedentary lifestyle zero excercise up until a few days ago. I am in the house 95 percent of the time. That's another goal of mine is to get a social life plus I do not work. Now I struggle to stop losing weight now that I only consume mostly whole foods. My goal is to gain my weight back with lean muscle. I am struggling to eat enough calories to start to regain weight but I am getting there. Whole foods keep you more satisfied so you eat less and they definitely are much lower in calories than processed junk that keeps the weight on. I'm going to start working with a personal trainer next month to help with a nutrition weight gain plan. My advice is first and foremost cut out all the processed "food".

good lord no …OP you can eat processed food AND lose weight, just eat less of the foods that you already eat.

calorie deficit for weight loss

exercise/working out for overall health, improved body composition, etc...

tehjuggernaut

Very interesting post!

pleasurelittletreasure

I've only just joined here, but I do know that always having some water or green tea at hand has helped me keep weight off for months already. I also always tuck something into my bag like a cut up apple that I can snack on between meals that is healthy in case I'm in a position - such as being at my desk - where I might be tempted to cheat on my plans if I let my blood sugar drop. I always have a couple of clean water bottles ready to fill with fresh tea or water so I don't even have the excuse of 'no time to wash something before I head out the door'. I don't even drink diet soda anymore because of this.

A couple of my husbands co-workers have pedal exercisers under their desks. Perhaps that would be something you could do. Quiet and inexpensive.

martinel2099

my thread got locked because 90% of the people on this website has nothing else better to do than to troll and make personal attacks, I'm sure if someone wants to get started again every thread on this website will get locked.

which makes this forum part of the website very useless

Your thread got locked because you don't know what you're talking about. That's about it. There's a lot of very intelligent people in this community that aren't afraid to call you out when your wrong, and they'll even provide real facts and provide sources for their information.

You lost credibility when you said white bread causes diabetes. Just saying. Your young, why not try to learn a few things while your here. Just because you think you know something doesn't mean it's right. If you can't back something up with facts you don't have much of a leg to stand on.

tehjuggernaut

BUMP

Ltcartwright76

Check out this YouTube channel...she is also on Facebook:

BakingMadGymAddict

tehjuggernaut

Thank you

missiontofitness

I work a desk job during the day, but I'm either glued to a computer, or running around our office. As silly as this sounds, sometimes I like to lunge through my office, walk around for a few minutes, or do squats. Not only does it help to stretch out, but you can fit in little bursts of exercise here and there.

Just be prepared for the funny looks from your coworkers!

tehjuggernaut

Another great idea thank you

2013sk

THURS / FR / SAT your off - Them days!!!!!!! I would do 3 days, but 3 very good days and work my *kitten* off!!!

First of all, personally if I wanted to lose 120lbs - I would do lots of cardio, and introduce weights to burn fat

List of things I would do:

1) Throw all the crap out of the house, All the sugary biscuits, cakes, chocs, fizzy pop, crisps, savoury processed rubbish - Get a black sack and bin it right now!!!! BYE BYE JUNK!!!

2) Head to the super market, replace the stuff you've thrown away with yummy fruits and veg, lots of protein, chicken, fish, beef, eggs, cottage cheese, yoghurts, nuts, seeds, good fats etc. Healthy yummy snacks to nibble on - Make some good hearty dinners, filling and fresh

3) If you haven't already got one - Get a good cook book for yummy quick recipes

4) Work out your BMR & TDEE - Tells you have many calories you need to lose

5) Start logging on here, weighing too is good

6) Move, Move a lot more than you would, When your cooking move around, get off the bus before work, use the stairs instead of lifts etc - Move, Move - Gym - Sweat Sweat Sweat!!!

7) Make water your best friend - I drink 3 big bottles of water 1.5l just at work, that's without my cups of tea & coffee's, and water I drink at the gym - WATER WATER WATER

8) Peppermint tea & greentea are great too, try them

9) Get lots of sleep when you can, don't stress!!

10) Portion control is key - Look how much food your putting on your plate, Do you really need to eat of that? Could you eat half now, and save half for later? Etc.

Ps) Protein keeps you fuller for longer, so always try and add protein to your food.

Ie: This morning I had oatmeal for breakfast with lots of peanut butter, It keeps me full for hours and hours and fuels me for my day!!!

This is the best things I can think of to be honest. You will do great with your weight loss! Take it slow, its not a rush, Take pictures too, as I am sure in no time, you will be posting your before & afters : )

Good luck!!

Hope my advice helped!!!!!!!!!!!!

xxxxx

tehjuggernaut

Thank you

tehjuggernaut

Bump^.

RoseZ12

Most jobs give you a 15 minute break every 4 hours, so you can use that time to take a short walk, stretch, and get your body used to motion.

Yea...not at my job. Wow...They are cheating me of potty breaks and excersise. Thank goodness I am quitting in 3 weeks. ^_^

tehjuggernaut

Wish I could quit my job.