I went from morbidly obese to 6 pack abs! Ask me Anything
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3-5kg dumbbells will only be appropriate for a male for a very short period of time. You will outgrow those weights very quickly if you focus on progression (which you should do). If you have reservations about using the squat rack, you can build some leg strength doing leg presses for a little while until you start doing squats. I would not do a 5x5 on leg press though, I'd do something like 4x8-12. That being said, I wouldn't feel bad at all using the squat rack just because you are a beginner and won't be lifting as much as others. You pay the same money they do, and have just as much right to the equipment as everyone else. I would also allow someone to work in with you if there is always a wait to use it. Unfortunately, even if you build impressive leg muscles through other means, you'll have to start with very low weights to master the technique of a back squat. It's a very complex movement.Hi vismal,
Just wanted to echo everyone else's sentiments and say what an inspiration you are - it was definitely refreshing to see you talk at such length about dieting sensibly based on scientific principles and common sense things that have worked in your own experience.
Flexible dieting seems like a winner for me. I have always had a complicated relationship with food and it of course makes perfect sense to have a little of what you like as long as it fits into your daily goals.
I'm 32 years old, 5'6" and 187lb with a BMI of just under 31, so I'm inside the obese category but carry it well enough that people wouldn't really say that I'm overweight (although I am very clear that I am and I've struggled with it my whole life). I'm pretty healthy, having run a half marathon September last year but I am most assuredly the poster-boy for 'cardio doesn't burn fat efficiently, if at all'.
I've just started a full-body dumbbell workout (3-5kg) to do at home three times a week and this is literally my first time lifting anything. My gym has only one power cage which is always occupied and I don't want to be 'that guy' who ends up squatting the Olympic bar with no weight on it their first time out while there's a queue behind me. I fully intend to book a training session to help with my form and start on a 5x5 in a couple of months, after I have built up a bit of strength but I hope to see a little progress with the dumbbells in the meantime. Am I simply wasting my time or should i see some minor gains and fat loss with this simple routine for now?
Additionally, as of yesterday I have started to try and get 1g of Protein per lb and HOLY MACKEREL is that TOUGH (and I can see not going to be cheap either!)
With IIFYM, it's great that you can be flexible but do you find that by necessity you end up eating a lot of 'clean' food like chicken/eggs/shrimp rather than pizza and snacks for the simple reason that you just can't get enough protein intake otherwise? I had to eat three packs of lean turkey slices yesterday just to get up to 180g by the end of the day. It's not a problem because I find that I'm satisfied after I eat, but do you have any tips? Any issues with getting a sneaky extra 20g from whey? Also I've seen some info which talks about 1g protein per lb of 'lean' body mass - any thoughts on that?
Thanks in advance for any insight and thank you for being so cool with everybody on the thread - your help has been invaluable.
Heavy is subjective. Heavy means that towards the last few reps of your set you couldn't do any more. If you complete all the reps for all the sets you are attempting, you either need to increase the reps, or go up in weight. For compound movements (squat, bench, deadlift, rows) you can do 5 sets with 5 reps each set. If you finish all the reps, up the weight. For isolation movements (curls, tricep extension, flys, etc) that won't always work. Sometimes you have to try for a rep range, say 8-12. Once you can do all your sets for 8, try for 9, then 10, etc. Once you do all sets for 12 reps, up the weight and go back to trying for 8's. This will allow you to progress for quite a while without stalling.What would you consider heavy weights? I am doing max 8 lb dumbbells. Do I need to go heavier?
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dunnodunno wrote: »
I don't really view foods as healthy or unhealthy. I prefer to look at foods for their macro and micronutrient content. I do understand what you are getting at though. There are a lot of substitutions I make to save on calories. 1 thing I do is in recipes I replace some if not all of the butter called for with no added sugar apple sauce. Rather then using sour cream I use Greek Yogurt. Salsa or sriracha instead of ketchup. Rice cakes over chips. There are a million of these substitutions!I recently discovered that if I heat up a sweet potato in a microwave oven at night and eat it, somehow it kills the cravings for something sweet that can kill my diet. Do you have any advice like this for a healthy food that can be substituted for an unhealthy food?
I saw in your food diary that you make homemade quest bars. Do you have a link that you make them from? They sound great.
http://youtu.be/l97-KJJcUMA
I would get the book "Starting Strength" by Mark Rippetoe. It's a great beginners guide to lifting. It's probably available at your library.lemontreeq wrote: »Wow! Your success story is truly inspirational. I have 6kg to loose but most importantly I would like to change my lifestyle. Recently, I did a body pump class and I loved it. I would like to get into weight lifting! I would love to read up about it before I start though as I am a complete novice. Can you recommend any good source? Thank you in advance! Have a LOVEly day today!
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It was mostly walking with some jogging spaced in between. That's how couch to 5k works. It adds the running so gradually that you tend to be okay progressing each week. However if you cannot tolerate running, any other form of cardio is basically just as good.Nightfly01 wrote: »How hard was it to run at 315?
Proper diet and exercise is literally all you need. Of things you can control, I would say those 2 things account for about 99% of your results.rusty_bull wrote: »Hi congratulations you look really good. I'm just starting my journey and I hop it has as much success as yours. How did u achieve your goal just by eating healthy and training?
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Good job on getting healthier, but when you look at your pic from before do you actually see a MORBIDLY OBESE person?
I gotta admit, I prefer guys a bit on the fuller side, but in no way, shape or form do I think you looked MORBIDLY OBESE there. Overweight or Obese sure....
Second question,
Do you wish you had retained a bit more muscle in the process and ended up like 220lbs and lean?
I think, FOR MYSELF, I wouldn't want to go that small/depleted looking....but then again, visible abs aren't really something I ever want/wanted and I was happy with a winter body fat in the teens back in the day.
Also, can we stop using BMI for anything please....I am 6' and was bod podded in a performance lab in college at like 267lbs and 17 percent bodyfat....i'd of been BMI "obese" at a ripped 245lbs. It's just nonsense.0 -
Morbidly obese is NOT a perceived thing. It's a medical definition. Think of it this way, if you have cancer, but don't look sick, does it make you cancer any less dangerous? The same is true for me. I agree I carried my weight better than most morbidly obese folks, but the fact remains that I was indeed morbidly obese and I had all the associated health risks with being so. So it really makes no difference whether others perceived me as such. In my opinion this is one reason so many people get obese and morbidly obese. You can be 100 lbs overweight but there's always someone bigger then you are. Being overweight or obese is quickly becoming the majority in developed countries so people sometimes think their weight isn't as bad as the next guys and that somehow changes the health risks associated with it.Good job on getting healthier, but when you look at your pic from before do you actually see a MORBIDLY OBESE person?
I gotta admit, I prefer guys a bit on the fuller side, but in no way, shape or form do I think you looked MORBIDLY OBESE there. Overweight or Obese sure....
Second question,
Do you wish you had retained a bit more muscle in the process and ended up like 220lbs and lean?
I think, FOR MYSELF, I wouldn't want to go that small/depleted looking....but then again, visible abs aren't really something I ever want/wanted and I was happy with a winter body fat in the teens back in the day.
Also, can we stop using BMI for anything please....I am 6' and was bod podded in a performance lab in college at like 267lbs and 17 percent bodyfat....i'd of been BMI "obese" at a ripped 245lbs. It's just nonsense.
220 and lean at my height and weight (and by lean I mean visible abdominal muscles) would not have been realistic for an initial cut down. In fact, 6'1 220 and lean might be beyond the natural limits of what a weight lifter/bodybuilder can achieve in a lifetime. Modern day bodybuilders do it all the time but do it with the use of PEDs. If you look at guys who did bodybuilding before the advent of steroids, you simply don't see 6'1 lean dudes weighing more then 215. Steve Reeves is often thought of as the best example of what can be achieved naturally. He was 6'1 215 and only used PEDs at the very end of his career as they hadn't been invented/popularized. This is what he looks like:
He's often looked at as what a taller male can obtain naturally. You must also consider he did this over an entire career of lifting and eating right. To hope to simply come from obesity and end up looking like this just by dieting is absolutely impossible. I actually feel like I was able to retain more mass than most people do. It sure would be nice if you could just do 1 round of weight loss to uncover your maximum muscle potential, unfortunately you just can't and you should expect to or have that as a goal. I'm all for ambitious goals, but I feel like impossible goals are counterproductive.0 -
Don't have any questions to ask just wanted to say well done.0
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Strokingdiction wrote: »Did you lift during your entire weigh loss? If so, what type of lifting did you do?
Extremely impressive physique change, btw!
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Bump0
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Morbidly obese looks totally different one someone who is tall verses someone who is my height. I am 5ft 2. When I started and had my first body composition done at my doctor's office, lets just say I shed a lot of tears. It was a wake up call for me. Just what I needed!
You look tough by the way. The hard work sure looks good on you. Keep it up!0 -
That's answered very early on in the thread. The short answer to the 2 questions are no, and heavy. Read back a bit for details.marlenea2015 wrote: »Strokingdiction wrote: »Did you lift during your entire weigh loss? If so, what type of lifting did you do?
Extremely impressive physique change, btw!
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BMI is useful for what it was intended for. Making generalizations about populations. Sure it doesn't translate well to athletes or people who train with weights, but for the average Joe or Jane, it can make some accurate predictions about certain health conditions.Also, can we stop using BMI for anything please....I am 6' and was bod podded in a performance lab in college at like 267lbs and 17 percent bodyfat....i'd of been BMI "obese" at a ripped 245lbs. It's just nonsense.
As far as bodpod is concerned, I do not trust their accuracy. There is no way on god's green earth you were 267, 17% body fat and 6 foot tall. That would make you 245lbs at 10% which equates to 220 lbs of lean mass. That is not naturally obtainable by a 6'0 tall male, and would require not only the use of, but the massive abuse of PEDs. This article can explain why that is so: http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html/
I mean even Arnold was 235 on stage and roughly 250-260 off season where he was around 10%. And he was 2 inches taller. AND HE WAS ARNOLD! lol0 -
Okay I was hoping you could give me some advice. I feel VERY self-concious in the gym, especially in the free weight section. I don't want this to prevent me from lifting, because I really think it will help me achieve my goal body, but it seriously makes me nervous and not even want to go to the gym. I know this is an excuse, but I can't help my feelings and I do want to change this. Any advice/suggestions?0
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U look great high 5 I hope to have half your success0
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Here's the thing, people really don't care what you look like at the gym. They are far more interested in looking at themselves. Just get in and do your work. Overtime you'll become more comfortable and it won't be an issue.iwillsucceed0444 wrote: »Okay I was hoping you could give me some advice. I feel VERY self-concious in the gym, especially in the free weight section. I don't want this to prevent me from lifting, because I really think it will help me achieve my goal body, but it seriously makes me nervous and not even want to go to the gym. I know this is an excuse, but I can't help my feelings and I do want to change this. Any advice/suggestions?
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on a completely random note: The VitaFiber is sold out in the 5kg jugs. FYI, they are switching over their products to ship through Amazon! Should make it a lot easier (maybe even cheaper for shipping) to get my hands on some! Thanks for sharing your Quest-style protein bar recipe.0
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That would be awesome if it's a Prime item. Free shipping would cut the cost per bar down nicely!on a completely random note: The VitaFiber is sold out in the 5kg jugs. FYI, they are switching over their products to ship through Amazon! Should make it a lot easier (maybe even cheaper for shipping) to get my hands on some! Thanks for sharing your Quest-style protein bar recipe.
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I know that you just add all of your food for the day as one meal, do you find that easier to chart? I am thinking about going to more a charting like that.0
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Very lost 143lbs since may 2 2014. But am at a stand still. Very frustrating. Starting a kettle bell work out hoping that helps.
2015. Congratulations to you.0 -
Hey man, It was good reading your story. I am a 5'11" male. I started my journey at 274 lbs and now Im roughly 30 -31 lbs down to 243. My ideal goal is to get under 200 lbs and maintain while looking lean and keeping muscle. Are there any quick tips that you can suggest or any other exercised that really help reducing the gut quicker? Ive read everywhere that spot reducing doesnt work but any tips at all would be appreciated. My routine workout entails 30 minutes of cardio (elliptical or treadmill) and the the rest lifting towards a specific body area. My last question is, have you ever dealt with any plateaus and how did you overcome them?
Thanks!0
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