300 pounds ---> 225 pounds by end of December!

theguy12
theguy12 Posts: 156
in Health and Weight Loss
This is a massive goal BUT I have to do it and am very, very motivated! I have seen countless people lose over a hundred pounds in less time in stories all over the web.

So to meet this goal I need some suggestions:

1.) Where do my daily calories need to be (I am 6' 3" and 305 pounds. I am 32 years old. I live a completely sedentary life - sitting for about 17 hours and sleeping the rest). Every site tells me something different (MFP, Lose It, Livestrong, Weight Watchers, etc) and many people say those sites tell you so little that your body stops burning fat. So where should I really be?

2.) How much time do I need to spend at gym? 30 minutes, 45, 60, 120?

2.5) How many days a week at gym?

3.) How should I break down my gym time. I was thinking 1/2 cardio and 1/2 weights BUT I hear a lot that cardio is a waste of time and to focus on high energy circuit training instead but who knows what is true. How would you break down your workout? Maybe 1/2 circuits and 1/2 fitness classes?

4.) What else can I do to speed up process? Supplements? Cleanses? Prescriptions?

Replies

  • WBB55
    WBB55 Posts: 4,131 Member
    A lot of people like this site for figuring out their BMR and TDEE. Those numbers help you determine your calorie needs. This site seems to help a lot of people figure that out. http://scoobysworkshop.com/accurate-calorie-calculator/

    1) Were I you, I'd eat about 2200-2400 every day for a while. Not add back in calories if you exercise. Just get used to eating 2200-2400 every single day and learn what that looks and feels like. In 3 months or so, if you've lost weight, you might want to cut down more once you learn what your body truly needs to be happy and healthy.

    2-3) You don't need the gym. Sit ups, squats, pushups are free. But if you do join a gym, just to lose weight, you don't need to go more than 3 times per week. 45 minutes tops. Maybe 20 on a treadmill or bike or elliptical, then the rest lifting weights. But if you truly never walk or go shopping or anything, then I'd suggest a total of 1 hour walking. Just walking for now. No need to damage your knees.

    4) Patience. A men's one-a-day type of multivitamin would help, too.

    Basically, my suggestion is to establish good habits. Once good habits become addictive, then add some more even better habits. Good luck and don't give up!
  • karmasays
    karmasays Posts: 82 Member
    WBB55 has given you some great tips.

    I would also like to suggest that you get yourself mentally prepared as well, DO NOT get discouraged if you don't see massive drops in your weight like they do on TV. You might not even see any weight come off some weeks or even a few weeks after you start, just keep with it, because 3 months from now, you wish you would have kept going. Sometimes it takes our bodies a little time to adjust to change.

    Measure you body as well and keep measuring as sometimes you will drop inches but your scale won't move, body measurements are a great way of see changes.

    Really try and aim for at least 8 glasses of water and really try and aim for 7-9 hours of sleep a night. For me, getting more sleep as made a big difference.

    Good luck!
  • navyrigger46
    navyrigger46 Posts: 1,301 Member
    A lot of people like this site for figuring out their BMR and TDEE. Those numbers help you determine your calorie needs. This site seems to help a lot of people figure that out. http://scoobysworkshop.com/accurate-calorie-calculator/

    1) Were I you, I'd eat about 2200-2400 every day for a while. Not add back in calories if you exercise. Just get used to eating 2200-2400 every single day and learn what that looks and feels like. In 3 months or so, if you've lost weight, you might want to cut down more once you learn what your body truly needs to be happy and healthy.

    2-3) You don't need the gym. Sit ups, squats, pushups are free. But if you do join a gym, just to lose weight, you don't need to go more than 3 times per week. 45 minutes tops. Maybe 20 on a treadmill or bike or elliptical, then the rest lifting weights. But if you truly never walk or go shopping or anything, then I'd suggest a total of 1 hour walking. Just walking for now. No need to damage your knees.

    4) Patience. A men's one-a-day type of multivitamin would help, too.

    Basically, my suggestion is to establish good habits. Once good habits become addictive, then add some more even better habits. Good luck and don't give up!

    Really can't argue with this.

    Cleanses are useless, so don't bother with any of that gimmicky crap. Figure out your TDEE-20% and work off of that. Personally I do the gym three days a week, and I spend 45-50 minutes lifting and 20-30 minutes doing cardio (usually swimming or stationary bike.) I also play basketball 1-2 days a week for 1-2 hours.

    Get a good amount of protein and drink plenty of water, that's about it. As long as you stick to it you'll develop good habits and see some real success.

    Oh, and make sure you use a food scale, they're cheap so there's no excuse not to.

    Rigger
  • mikeruz
    mikeruz Posts: 35 Member
    Theguy12 - I started my wieght loss in August with roughly the same stats I was 32 years old, 6' 1 and 319 pounds. I can definately relate to the confusion that was losing weight.

    Personally, I joined a competition to win $$ so I hit the gym hard going 5 - 6 days a week and working out with a trainer two of those days hitting the weights hard. I did cardio the rest of the days focusing on jogging and walking at an incline.

    I agree with WBB55 in all of his pointers. Start working on healthy habits and good things will follow! Best of luck to you!
  • d4ley1
    d4ley1 Posts: 73
    i started at 300 now down to 234 to be honest i wouldnt recommend losing at that rate 1lb a week is a good goal its not so tough and because it takes longer its habit forming i set a 2 yr goal to get where i need to be and that has been tough at times to lose 2lb plus would be too much long term and i would become disillusioned with the whole thing. add me as a friend i know how to do it from the same starting point
  • tfleischer
    tfleischer Posts: 199 Member
    Do you want to lose it and the gain it back?
    If so, then find all the supplements, cleanses and diet pills you can. Throw in a quick fat-burning diet, too.

    Do you want to be healthier than you are right now?
    If so, visit a doctor to discuss what exercise programs you can do. I do not advise walking into a gym and throwing a ton of weight on a barbell and trying to keep up with the guys who have been pumping iron for years. Start with a walking program. Cardio will help for severely obese people, a lot. Lift weights as well. Myself, I do a program of moderate weight lifting three times a week with machine weights. I do 12-10-8-6-12 for reps increasing the weight for each set and then returning to the original weight. I do upper body for one day of exercises, then legs for the next day. Three times a week. Each week I will be doing either two upper body and one lower body or two lower body and one upper body. Soon, I think I am going to add a fourth day so that it will be two upper body and two lower body sessions each week. I also do cardio on the treadmill, 30-45 minutes, but built up to that.

    Exercise is about a fourth of it (based on its impact of calories at three times per week). The rest is what you eat.

    In terms of calorie deficit, you can figure your Basal Metabolic Rate (BMR) and Total Daily Energy Equivelancy (?) TDEE with the calculators online. A deficit of 500 calories per day is in theory going to result in 1 lb. per week of weight loss. A deficit of 1,000 cals per day will result in theory of up to 2 lbs. per week in weight loss.

    Without a food scale (which I don't have yet, but have ordered two of them), you can only guesstimate what you are eating. Measuring cups are great for liquids and stuff like that. But sizing up meat is another thing altogether. They say that 4 oz. of meat is the size of a deck of cards. Misguess that size and you could be off by 20-25% or more. Misguess the amount of nuts or oil and it can be even more!

    If you eat out, use the websites of restaurants for their nutritional and calorie amounts. Those are great tools, but require pre-planning.

    I think that when you have a great deal of weight to lose, like you and I do, that you can make rookie mistakes and still see positive results. As you get closer to your goal, the tougher each half-pound will be and the costlier each mistake will be. It takes fewer calories for a 200 lb. man to survive on a daily basis than it does a 300 lb. man.

    I do know this. For me, it is hard to lose weight putting junk food in my mouth. There will be those who retort with calories are calories period, but I find when I eat junk, my body is still seeking the nutrients that are not there (and it is hard as hell to stop at 12 Lays potato chips) and makes up for the difference there.
  • prettyface55
    prettyface55 Posts: 508 Member
    Do you want to lose it and the gain it back?
    If so, then find all the supplements, cleanses and diet pills you can. Throw in a quick fat-burning diet, too.

    Do you want to be healthier than you are right now?
    If so, visit a doctor to discuss what exercise programs you can do. I do not advise walking into a gym and throwing a ton of weight on a barbell and trying to keep up with the guys who have been pumping iron for years. Start with a walking program. Cardio will help for severely obese people, a lot. Lift weights as well. Myself, I do a program of moderate weight lifting three times a week with machine weights. I do 12-10-8-6-12 for reps increasing the weight for each set and then returning to the original weight. I do upper body for one day of exercises, then legs for the next day. Three times a week. Each week I will be doing either two upper body and one lower body or two lower body and one upper body. Soon, I think I am going to add a fourth day so that it will be two upper body and two lower body sessions each week. I also do cardio on the treadmill, 30-45 minutes, but built up to that.

    Exercise is about a fourth of it (based on its impact of calories at three times per week). The rest is what you eat.

    In terms of calorie deficit, you can figure your Basal Metabolic Rate (BMR) and Total Daily Energy Equivelancy (?) TDEE with the calculators online. A deficit of 500 calories per day is in theory going to result in 1 lb. per week of weight loss. A deficit of 1,000 cals per day will result in theory of up to 2 lbs. per week in weight loss.

    Without a food scale (which I don't have yet, but have ordered two of them), you can only guesstimate what you are eating. Measuring cups are great for liquids and stuff like that. But sizing up meat is another thing altogether. They say that 4 oz. of meat is the size of a deck of cards. Misguess that size and you could be off by 20-25% or more. Misguess the amount of nuts or oil and it can be even more!

    If you eat out, use the websites of restaurants for their nutritional and calorie amounts. Those are great tools, but require pre-planning.

    I think that when you have a great deal of weight to lose, like you and I do, that you can make rookie mistakes and still see positive results. As you get closer to your goal, the tougher each half-pound will be and the costlier each mistake will be. It takes fewer calories for a 200 lb. man to survive on a daily basis than it does a 300 lb. man.

    I do know this. For me, it is hard to lose weight putting junk food in my mouth. There will be those who retort with calories are calories period, but I find when I eat junk, my body is still seeking the nutrients that are not there (and it is hard as hell to stop at 12 Lays potato chips) and makes up for the difference there.

    Wow, this guy knows what he is saying!! Good luck with your goal! You can add me if you like.

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