Another Shot at Weight Loss

Training Beginners
1

Ive tried a few times to lose weight and have gotten a bit of progress losing up to 30lbs but I always seem to reach a final straw that makes me fed up with it, whether it is several weeks without losing a pound or having to ditch the gym membership because of family hospitalization that lasted for an extended period in which my parents had no income. So I want to get my fat ass in the gym, not because of new years goals but because I’m finally starting to have a lot of fun in life and want to keep the ball rolling! I figure I couldn’t have a better mind set or situation then I do now so I want to get my fat ass back in the gym.

I am currently

18 years old
weigh 310lbs (like I said FATASS)
height:6’1

I will use the 10X3 for fat loss workout and an hour of walking every day.

my diet is pretty basic

4 meals a day with 3 snacks

MEALS: Protein (shooting for 25-30grams)
2 cups Vegetables

SNACKS: Handful Mixed nuts w/o peanuts or 4 ounces of cheese

15-30 minutes before the workout - 1 banana and 30g Protein Shake and a tb of natural peanut butter
After workout - 1/2 cup raisins + 30g
protein powder

any criticism is welcome

2

[quote]Petermus wrote:
Ive tried a few times to lose weight and have gotten a bit of progress losing up to 30lbs but I always seem to reach a final straw that makes me fed up with it, whether it is several weeks without losing a pound or having to ditch the gym membership because of family hospitalization that lasted for an extended period in which my parents had no income. So I want to get my fat ass in the gym, not because of new years goals but because I’m finally starting to have a lot of fun in life and want to keep the ball rolling! I figure I couldn’t have a better mind set or situation then I do now so I want to get my fat ass back in the gym.

I am currently

18 years old
weigh 310lbs (like I said FATASS)
height:6’1

I will use the 10X3 for fat loss workout and an hour of walking every day.

my diet is pretty basic

4 meals a day with 3 snacks

MEALS: Protein (shooting for 25-30grams)
2 cups Vegetables

SNACKS: Handful Mixed nuts w/o peanuts or 4 ounces of cheese

15-30 minutes before the workout - 1 banana and 30g Protein Shake and a tb of natural peanut butter
After workout - 1/2 cup raisins + 30g
protein powder

any criticism is welcome

[/quote]
when you get the endurance, do HIIT for your cardio instead of walking

3

Prepare to put forth a continuous effort for an extended period of time.

Think of a really long time, then double it.

Good Luck.

4

Solid looking plan.

Follow it faithfully, especially focusing on kicking ass in the gym and you should see great progress.

5

Nope

HiiT at his weight, assuming he has high blood pressure will be a death sentence. At your weight don’t do any running whatsoever as the impact on your knees will be hideous, and will probably injure you. If you do any cardio stick to the bike or the eliptical. Rowing won’t work since you won’t be able to get the technique in at your size.

It’s a good program, make sure you switch up the exercises constantly otherwise your body will get used to it.

One top tip is make yourself accountable to someone, i.e tell you mum, dad, best friend or whoever that you are going to lose weight and look awesome at the end of this year. Then whenever you seem them you can go “I have lost x amount of weight”. They will also help you get through any low periods.

As the above poster has said it will be long journey but the rewards are great.

6

I firmly believe that you will be best served by consistently eating <30 carbs/day. That includes PWO.

You might not think it makes a big difference. I have found it to be the difference between excellent progress and no progress.

Nuts are better for you than cheese. And it will probably help you to pre-package the snacks, so you aren’t trying to measure a consistent amount while you’re hungry.

Hikes up/down hills and with a progressively heavier backpack are good ways to progress with your walking.

Make sure to progress. Somehow. 10x3 for fat loss is written by Waterbury, who is good at forcing adaptation. Follow the progressions.

More protein. I would make it at least 50g/meal.

In my experience, when I stop losing fat it’s for two reasons. The first is that I gained muscle (way back when I could actually do the two at the same time), and I was so fat I couldn’t see visual improvements. The second is when I cheated bad on my diet, missed a few workouts, and my metabolism went from hearty to crash. The lesson I learned is that dieting is warfare; don’t mess up on it. Ever.

You may have a different experience. Hopefully a better one. Good luck.

7

Sand bags are your friends :slight_smile: Nice idea Otep.

8

[quote]Otep wrote:
I firmly believe that you will be best served by consistently eating <30 carbs/day. That includes PWO.

You might not think it makes a big difference. I have found it to be the difference between excellent progress and no progress.

Nuts are better for you than cheese. And it will probably help you to pre-package the snacks, so you aren’t trying to measure a consistent amount while you’re hungry.

Hikes up/down hills and with a progressively heavier backpack are good ways to progress with your walking.

Make sure to progress. Somehow. 10x3 for fat loss is written by Waterbury, who is good at forcing adaptation. Follow the progressions.

More protein. I would make it at least 50g/meal.

In my experience, when I stop losing fat it’s for two reasons. The first is that I gained muscle (way back when I could actually do the two at the same time), and I was so fat I couldn’t see visual improvements. The second is when I cheated bad on my diet, missed a few workouts, and my metabolism went from hearty to crash. The lesson I learned is that dieting is warfare; don’t mess up on it. Ever.

You may have a different experience. Hopefully a better one. Good luck.[/quote]

Thanks everyone and eche I have no high blood pressure or any other health problem except for asthma, the last time I had full blood work I was told but the doctor and nutritionist that my only strange occurrence was an increase in a certain enzyme which meant I was still growing …great genes I guess, I will definitely make those changes.

I said “walking” but I do run at different intervals but having asthma that loves to act up when ever im running and constant colds make it a challenge, but a weighted backpack sounds like a great idea and I have a padded hiking backpack meant for heavy loads so ill definitely do that.

Besides the workouts and walks\hikes I am a senior in High school and am starting P.E this month… I was unable to have a gym class last year so im excited to finally have it. I am a very competitive person and love to play sports…may not seem like it haha but I think its alot of fun.

I will have the class every other day and it will be one day weight lifting and the next day playing a sport but it shouldn’t effect my regular routine

The protein increase shouldn’t be a problem…I love the fact that the only time I have trouble eating a lot is when im on a diet lol.

I do prefer nuts over cheese and its alot easier anyway

Carbs I dont think will be any issue but I will watch it closely

9

[quote]echelon101 wrote:

Hikes up/down hills and with a progressively heavier backpack are good ways to progress with your walking.

Sand bags are your friends :slight_smile: Nice idea Otep. [/quote]

I’m studying abroad in Hong Kong. My campus has incredible hills. THey’re actually a pain in the ass. My expectation is that as the semester goes along, I will be carrying progressively more stuff. So I’m basically doing this, but unintentionally. Go figure.

10

[quote]Petermus wrote:
Otep wrote:
I firmly believe that you will be best served by consistently eating <30 carbs/day. That includes PWO.

You might not think it makes a big difference. I have found it to be the difference between excellent progress and no progress.

Nuts are better for you than cheese. And it will probably help you to pre-package the snacks, so you aren’t trying to measure a consistent amount while you’re hungry.

Hikes up/down hills and with a progressively heavier backpack are good ways to progress with your walking.

Make sure to progress. Somehow. 10x3 for fat loss is written by Waterbury, who is good at forcing adaptation. Follow the progressions.

More protein. I would make it at least 50g/meal.

In my experience, when I stop losing fat it’s for two reasons. The first is that I gained muscle (way back when I could actually do the two at the same time), and I was so fat I couldn’t see visual improvements. The second is when I cheated bad on my diet, missed a few workouts, and my metabolism went from hearty to crash. The lesson I learned is that dieting is warfare; don’t mess up on it. Ever.

You may have a different experience. Hopefully a better one. Good luck.

Thanks everyone and eche I have no high blood pressure or any other health problem except for asthma, the last time I had full blood work I was told but the doctor and nutritionist that my only strange occurrence was an increase in a certain enzyme which meant I was still growing …great genes I guess, I will definitely make those changes.

I said “walking” but I do run at different intervals but having asthma that loves to act up when ever im running and constant colds make it a challenge, but a weighted backpack sounds like a great idea and I have a padded hiking backpack meant for heavy loads so ill definitely do that.

Besides the workouts and walks\hikes I am a senior in High school and am starting P.E this month… I was unable to have a gym class last year so im excited to finally have it. I am a very competitive person and love to play sports…may not seem like it haha but I think its alot of fun.

I will have the class every other day and it will be one day weight lifting and the next day playing a sport but it shouldn’t effect my regular routine

The protein increase shouldn’t be a problem…I love the fact that the only time I have trouble eating a lot is when im on a diet lol.

I do prefer nuts over cheese and its alot easier anyway

Carbs I dont think will be any issue but I will watch it closely[/quote]

I hope your PE classes are better than the ones I got. Sitting around mostly, and some sports, but never enough to count for more than uninteresting GPP. Not that I was lifting at the time, so it didn’t matter.

Carbs may not be an issue for you. My understanding is that it can be a very individual thing. For me, low-carbing is the way to go. In any case, good luck. Don’t forget to post your results, either in this thread or elsewhere. Nothing feels quite like a goal set, met, and bragged about.

11

[quote]Otep wrote:
Petermus wrote:
Otep wrote:
I firmly believe that you will be best served by consistently eating <30 carbs/day. That includes PWO.

You might not think it makes a big difference. I have found it to be the difference between excellent progress and no progress.

Nuts are better for you than cheese. And it will probably help you to pre-package the snacks, so you aren’t trying to measure a consistent amount while you’re hungry.

Hikes up/down hills and with a progressively heavier backpack are good ways to progress with your walking.

Make sure to progress. Somehow. 10x3 for fat loss is written by Waterbury, who is good at forcing adaptation. Follow the progressions.

More protein. I would make it at least 50g/meal.

In my experience, when I stop losing fat it’s for two reasons. The first is that I gained muscle (way back when I could actually do the two at the same time), and I was so fat I couldn’t see visual improvements. The second is when I cheated bad on my diet, missed a few workouts, and my metabolism went from hearty to crash. The lesson I learned is that dieting is warfare; don’t mess up on it. Ever.

You may have a different experience. Hopefully a better one. Good luck.

Thanks everyone and eche I have no high blood pressure or any other health problem except for asthma, the last time I had full blood work I was told but the doctor and nutritionist that my only strange occurrence was an increase in a certain enzyme which meant I was still growing …great genes I guess, I will definitely make those changes.

I said “walking” but I do run at different intervals but having asthma that loves to act up when ever im running and constant colds make it a challenge, but a weighted backpack sounds like a great idea and I have a padded hiking backpack meant for heavy loads so ill definitely do that.

Besides the workouts and walks\hikes I am a senior in High school and am starting P.E this month… I was unable to have a gym class last year so im excited to finally have it. I am a very competitive person and love to play sports…may not seem like it haha but I think its alot of fun.

I will have the class every other day and it will be one day weight lifting and the next day playing a sport but it shouldn’t effect my regular routine

The protein increase shouldn’t be a problem…I love the fact that the only time I have trouble eating a lot is when im on a diet lol.

I do prefer nuts over cheese and its alot easier anyway

Carbs I dont think will be any issue but I will watch it closely

I hope your PE classes are better than the ones I got. Sitting around mostly, and some sports, but never enough to count for more than uninteresting GPP. Not that I was lifting at the time, so it didn’t matter.

Carbs may not be an issue for you. My understanding is that it can be a very individual thing. For me, low-carbing is the way to go. In any case, good luck. Don’t forget to post your results, either in this thread or elsewhere. Nothing feels quite like a goal set, met, and bragged about.[/quote]

Actually its fairly good, during my last P.E class we walked 2 miles every other day and did some circuits and stuff besides lifting, not perfect but good. The o

12

I have never been in a position to lose that much weight, but I have seen so much long-term failure with dieting and cardio that I am really cynical.

I say lift…lift like your life depends on it (cuz it does) for 40 minutes a day…as many days as you can handle. Free weights. Minimal machines…if you can. You will like the changes you see as you gain muscle. That muscle will keep you coming back. With that muscle, your body will burn more calories 24/7/365. Just lift man…

With sensible food consumption…lifting can do wonders.

Good luck to you.

13

thanks for the advice

14

Having been close to your position a while back I can add comment from experience here.

Running as mentioned above will screw your knees.

Your calories IMO are way too low for someone of your height and weight, despite a good portion being body fat it still requires a lot of energy to move all that weight around. You’re going to set your metabolism up for an eventual crash and weight rebound. Add some HEALTHY carbohydrates whilst taking into account nutrient timing (i.e morning and post resistance training workout meal) and you can perhaps try adding them at other times of the day and see if you are still dropping body fat.

When I dropped the majority of body fat off my frame over 4 years ago I ate carbs morning noon and night, but of course this will vary for everyone and you will have to find out what works for you.

15

just wanna add my 2 cents, i recently dropped over 100 pounds at a rate of around 2 lbs a week.

How I did it.

Counted calories

used fitday and logged EVERYTHING
Identified what my “problem foods” were and eliminated them, or earned them as cheat meals

used a heart rate monitor to help make sure i was pushing myself with appropriate intensity (kinda like a trainer or buddy telling you to “push harder”)

As for diet I mostly thrived on Optimum whey vanilla mixed with various fruits/ occasionally peanut butter, it was a nice failsafe.

Tuna, chicken breasts, chicken thighs, sirloin, peanuts, broccolli, carrots, also played a big part.

if you can get it, fish oil would be great.

Honestly dude, enjoy the fact that right now, just being conscious of eating well (lean proteins, veggies fruits) moving more, with a decent progressive lifting program the weight will start to come off pretty easily. I miss that… i gotta be more tedious with my diet and program now.

BIGGEST THING

have a back up plan!!

keep some good protein bars, beef jerky, cans of tuna, peanuts, etc handy for when you’re in a pinch!

If you don’t feel like cooking and have nothing on hand a quick trip into the grocery store for some sliced deli meat has saved me from fast food numerous times.

16

at 18 and 310lbs youve already lost.

17

Like I suggested in another post have your allergies tested. Also if exercise triggers your asthma use your inhaler 15-30 minutes prior to exercise. It will not build up a dependence on the inhaler.

18

[quote]meat1wad wrote:
at 18 and 310lbs youve already lost.[/quote]

Not too useful, are you?

19

[quote]chimera182 wrote:
meat1wad wrote:
at 18 and 310lbs youve already lost.

Not too useful, are you?[/quote]

Lol, hardly

The most annoying thing is…people wont call me fat and none of my friends are over weight

Ive had asthma since I was very little and use to go to the emgency room several times a year because of it but it hasnt been an issue for several years, when I run till I cant breath it becomes a problem but I walk at least a mile and a half a day and have no problems and have no issues usually when working out…when I do cardio in the gym and stay at my working heart rate I can go as long as I need to and its never an issue, Ive gone more than an hour and didnt have any problems with asthma.

I’m definitely going to have some fail safe foods around.So far the only problem ive had is getting in all the food I need. Ive always been a grazer of sorts, eat till im fairly full and then eat a little at a time for a while longer (usually junk food)

Thanks for the encouragement guys and for laugh meat1wad

20

This is gonna be a little bit of a mental battle, if its just because it was there, you were bored and it tasted good.

If its cause you’re hungry, Broccoli, and mushrooms were my friends, neither of which i liked at the beginning but have grown to love.