I Weigh 340 Pounds

Training
62

[quote]BrunoVaughn wrote:
Things are going pretty well so far. I’m not really doing any specific plan, just making better food choices right now. I haven’t eaten fast food the last two days,[/quote]

Yeah, you just have to go cold turkey on the fast food.

While those are all much better food choices (I hope you used whole wheat bread!) that’s way too little food. Do NOT undereat, your body will think it’s starving and it will cling on to the fat for dear life, plus you’ll ruin your metabolism. Look at SailorChris’s diet that he suggested above, that’s about what you need to eat. You can eat as much lean meat and green veggies as you like (broccoli, spinach, etc) so learn to cook some nice tasting meals and chow down ever 3 hours. You can use almost any “dry” spices (chili flakes, ground ginger, garlic is my favourite combo) and some e.v. olive oil, but no sauces. You’ll me a master cook in no time.

IMO if your heart rate goes up and you get winded, you sweat and the activity lasts for more than 10 minutes, you can count that as cardio. Just keep moving as much as you can, gain some confidence.

We’ll heckle you like you were EliteBalla if you screw up!

You’re quite welcome, from me at least. I don’t mind one bit spending time giving advice to someone who actually does some damn work towards their goals. You see, there are two kinds of “please help me” newbie threads here. Those like yours, and those that end abruptly after OP finds out s/he can’t eat french fries anymore.

Looking forward to your next log post, stay strong!

63

[quote]BrunoVaughn wrote:
Things are going pretty well so far. I’m not really doing any specific plan, just making better food choices right now. I haven’t eaten fast food the last two days, and I don’t know the last time I could make that statement. Today I had a can of soup, a tukey sandwich, and 2 tuna sandwiches, along with a couple glasses of milk.

I used my dumbbells (sp?) today. Nothing extreme but I figure I’ll use them every other day and as long as I do a little more each time and keep it up for a month or so, I’ll be going at it pretty good. No cardio yet, but I did clean my apartment top to bottom today and going up and down the stairs in my building about half a dozen times broke a sweat so I’m counting it as a successful day.

I think being part of something like T-Nation here is actually helpful, because even though I don’t actually know any of you people, I still feel a little accountable for doing what I say I’m going to do.

Lastly, I would like to thank everyone who has been posting, giving advice and good wishes. It actually has been more helpful than I realized it would when I signed up.

Later[/quote]

Hey Bruno:

First thing to go - JUNK FOOD!! Good work.

I’m with okaz, you aren’t eating nearly enough. If you read the first 25 pages of the ABS diet book you bought you’ll see your diet above is way, way to light, what you listed is about 700/800 calories. If you go to fitday.com and list these foods as your daily intake you’d see your not even close to the amount of calories your body needs on a daily basis. Even allowing for a healthy caloric deficiet your calary count appears to be to low. Dont be afraid to eat, just make it healthy food. Undereating can actually slow down your metabolism. You dont want to do this as you stated your goal is to decrease your weight, and to do this you need to increase your metabolism, thru diet, training, and hopefully muscle growth.

Some excersize is better than none so good on ya for that! But, dude, do you think working your db’s every other day is going to get er done? If you dont have access to more weights or a gym then get those tennis shoes out and hit the road. Unless you work like 12-14 hours a day (I do, and I workout at least 60-90 minutes a day) you can’t really justify not going to the gym or at a minimum for a walk, preferrably a long walk. You live in Texas, the weather is always nice.

You are going to need to push yourself to make changes, sometimes uncomfortable changes, to attain a new lifestyle.

64

Your a champ bro. Keep it up, step by step.

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Good job Bruno, every little bit counts and adds up fast! Another great source of protein is Cottage cheese, I eat it with everything!!

66

I’m glad you are learning and applying everything that has been posted. Great job.

Now eat more meat. Don’t listen to what “they” say about meat. You are a young man with no serious medical diagnoses. Let’s keep it that way.

Eat meat, veggies, add some oil, a little bit of fruit perhaps here and there, eat often.

Keep posting.

67

[quote]kinein wrote:
Your a champ bro. Keep it up, step by step. [/quote]

And once you lose the weight think about how self righteous you can be to people who just can’t do it!

just kidding.

best of luck.

68

You know, I hate cardio. Hate it with a passion. But I love being outside and hiking, rock climbing, or running around with ultimate frisbee. It’s still cardio–I just don’t know it is.

Get outside and walk around. It’s a lot more fun walking around in nature than it is walking a hamster wheel for 60 minutes in some gym, or being in some dark room all the time. Besides, you’re in Texas. It should be plenty warm out there right now.

You should notice after a few weeks that your mood tends to be better too, as sunlight can change some underlying chemical processes in your body and help with your hormone balance.

69

looks at watch, and taps foot impatiently

When’s the next update coming?

71

I’m down just over 5 pounds which is good but I feel like crap which is bad. I’m not sure if I’m coming down with a cold or if my body is just getting adjusted to less alcohol, caffeine, etc. One thing I have noticed is how much coke and juice I was drinking. Now that I haven’t been drinking those two things, I need to up my intake of water.

I went to a friend’s house yesterday and ate some pizza. But instead of eating a whole medium, I just had a couple of slices, and really I was content with that.

I haven’t exercised again, but I will go walk the 3 mile trail tomorrow. Ya’ll have my word on that.

72

Sounds like you are on the right track mate, keep up the good work.

73

Those liquid calories are killer, because they don’t even make you feel full. You’re definitely making changes in your eating habits, but I think you could step it up a little. Come on, pizza? You know better than that.

Oh, and move more!

Keep us updated.

74

So far so good, don’t worry when you slide and splurge. As long as you don’t consistently make it a habit. The fact that you controlled yourself and limited yourself to slices that you could count on one hand. You are already turning the next page to your bigger brighter better future.

It ain’t easy and yes you will feel like crap because your body has developed an addiction to the bad stuff. Just like when a smoker quits smoking ~ It takes time and it’ll always be convenient to get back to just like smoking.

Just remember this quote. This one guy I found very inspirational once said, " I was obesely fat, smoking, drinking, eating everything… I wasn’t happy ". In fact I wasn’t even living, I was dying.

So it is nice to see you choose to live. Somewhere down the road if you can keep your eyes ahead and your feet pumping someone will need you to inspire them. Haha! That’ll be a good day.

75

Damn, this is hard. I haven’t done well the last couple of days. I don’t know what it is, I’m not being self-disciplined enough to follow through with the diet. I’m coming down on myself because of it, because I know I need to lose weight for health reasons. I’m messed up right now. I have a substance abuse problem. I need to get my whole life in order, not just my weight. How the fuck did I let things get this bad?

76

[quote]BrunoVaughn wrote:
Damn, this is hard. I haven’t done well the last couple of days. I don’t know what it is, I’m not being self-disciplined enough to follow through with the diet. I’m coming down on myself because of it, because I know I need to lose weight for health reasons. I think this is what alcoholics feel like.[/quote]

Relax! I didn’t change my eating habits in one day, one week or even one month. It was a process. For me, I made changes here or there and it snowballed. Some people do it cold turkey…they say I’m done with this and that, but I can’t do that. Whenever I try that I always fall off the horse. I learned what worked for me and it was small changes. It eventually got me where I am now…working out four times a week and eating right to reach my weightlifting goals.

I hope you don’t take this the wrong way, but it’s obvious that food has a strong hold on you. It’s going to be a bigger challenge, but it’s doable. Just pace yourself. Take a step back and try not to take on too much. Make some changes week by week. Don’t go too slow, but don’t go fast enough that you’re going to burn out. It sounds like you’re trying to do a complete 180. I just think you need to make smaller steps, but you will get there if you stick to it!

77

[quote]BrunoVaughn wrote:
I’m down just over 5 pounds which is good but I feel like crap which is bad. I’m not sure if I’m coming down with a cold or if my body is just getting adjusted to less alcohol, caffeine, etc. One thing I have noticed is how much coke and juice I was drinking. Now that I haven’t been drinking those two things, I need to up my intake of water.

I went to a friend’s house yesterday and ate some pizza. But instead of eating a whole medium, I just had a couple of slices, and really I was content with that.

I haven’t exercised again, but I will go walk the 3 mile trail tomorrow. Ya’ll have my word on that.[/quote]

Two words.

Crystal Light.

It’s like candy to me now, especially fruit punch flavor. 5 calories per water bottle, and no sugar or fat, it’s almost as good as water, and approved by Thibs! I drink about 3-4 quarts of crystal light water per day, just because it fills me up, tastes delicious and ups my water intake.

78

[quote]BrunoVaughn wrote:
Damn, this is hard. I haven’t done well the last couple of days. I don’t know what it is, I’m not being self-disciplined enough to follow through with the diet. I’m coming down on myself because of it, because I know I need to lose weight for health reasons. I’m messed up right now. I have a substance abuse problem. I need to get my whole life in order, not just my weight. How the fuck did I let things get this bad?[/quote]

hey bro dont worry bout it.
I was in your shoes not too long ago. me personally though I got depressed and then Igained weight and did a bucnh of amphedamines,drank daily and ya.

the first step I took was the step you are now taking and that is admiting that I was fucked up and getting mad about it.
then I went out and started changing it.
wasnt easy but I just dropped everyone that I was around that encouraged that behavior and I was alone.
but the good thing about being alone was that I was alone with my thoughts and I had no place to get the stuff and no one to encourage it.
I still want to get the speed and the coke but I cant and I dont
discipline is learned you have to learn how to control yourself

go cold turky and if you cant handle and slip then just try again and last a little longer next time do that untill the demons are gone.

now my advise may not work for you but it worked for me
but the main thing that I applaud you for is turning your eyes inward and wanting to change.

now stop complaining about it and get busy.

little tough love there sorry lol
good luck really

79

Im wishing you best of luck with your goals. Follow what the rest of them are saying and you will suceed! Good luck!

80

Bruno:

I too wish you the best.

81

You don’t have to do everything right from day 1, but if you can make a few changes every couple of days then you’ll see a new healthier you in no time.

Make small goals; for instance IMO the two most important meals of the day are breakfast and your last meal of the day. So focus on getting those “right” and try to not to overboard with the other meals. Within a few days you’ve “learned” to make and eat a good breakfast and evening meal, so those will stick with you. Then “clean up” the other meals of the day, one by one. Within 2 weeks you’ll have a good, healthy eating plan and all old habits will be gone.

Other small goals might be things like stop eating snacks and drink soda (find a healthy replacement, or go for a walk when you have cravings, anything to override it), walk for an hour every day, eat every 3 hours, etc.

Are there any support groups around where you live? Or do you have friends or family who would join you in this? Have you told your family about your new start? It’s hard to do this alone.

82

[quote]BrunoVaughn wrote:
I have a substance abuse problem. I need to get my whole life in order, not just my weight. How the fuck did I let things get this bad?[/quote]

Just wondering what you mean by substance abuse problem; do you have an addiction to drugs or alcohol, or did you mean that you see food as an addiction? Either way, I would suggest that you seek out professional help.

Call your doctor or a psychologist and they should be able to tell you where to go. You sound like you have too much on your plate to deal with it alone right now.