So Im fat!!! 330lbs of it…I’ve lost some fat by walking and through diet, but I want to make some major changes…I’ve been to the Docs and he doesnt think my weight is serious yet…But Im tired of being fat… I need to come of with a plan to loose A LOT OF FAT.
I dont have the desire to be small and wimpy, but instead I want to build a NICE BIG Athletic body… Maybe like the ROCK from the WWF… I want muscles and less fat…
How do I do this???
I’ve made some changes in my diest…
Might I add that Im also a DIABETIC…
So I cant fool with a lot of supplements…Im even weary of FATBURNERS the only supplement that seems safe is the MRP SHAKES…
So I've changed my diet to a high protein low carb deal... I'm eating grilled chicken/ fish plus vegatables, maybe a small cup of juice in the morning along with my multi vitamin and diabetes PILL.... I also eat a cup of fiber ONE at night.....
So Im eating my chicken/fish + vegatable meal 3 or 4 times a day… for a snack I might eat some nuts or popcorn…Im drinking 1 to 2 gallons of water a day…
Should I just focus on dropping fat and in a few months start trying to build some muscles??? Help thanks oh about my workout…
mondays: squat/ calve raises/
tuesdays:bench press/ tris
weds: deadlift,bis
thurs:shoulders
fri:2hrs of walking
sat:ditto
sun:ditto
Estro-Man, I have been where you are, believe me. January of 98 I weighed 300, I dieted till September and got down to 190 very muscular lbs. I wish I could email you the before and after pics for inspiration; no one believes its the same person, literally. So HUGE changes can be made in small time frames. You have chosen a good eating plan, I used one very similar; I generally had 2-3 meals of grilled chicken breast and 1/2 c rice or 1/2 baked potato, and 2-3 Myoplex shakes each day. Make sure to eat every 3-3 1/2 hours. The diet isn’t tough, its just the duration of it that gets tough. Definitely include a cheat day every weekend. Its just something that keeps you sane. Your dieting for a long time remember, and it didn’t hinder my results in the least. Doing some type of cardio is also very important first thing in the morning. Do whatever you can tolerate initially, but by summertime you should have increased it to 40-45 minutes, and then keep increasing up to 1 hour. I used the stationary bike almost exclusively. As far as weight training goes, keep it short and sweet; 4 days a week max, 45 minutes to 1 hour. My split was day 1: chest shoulders day 2: back day 3 arms day 4: legs. I could do about 6-8 good sets per bodypart in that hour. Keep the reps 8-15. Don’t worry about using the weight training to specifically burn fat, I believe thats counterproductive. We’re just trying to build some muscle while we are dieting, and hold onto what you already have.
Well, good luck, and don’t quit whatever you do! Its a long row to hoe, but Beleive me, in the end, when you see the new you, it is worth it all plus some.
At this point, I would focus on losing body fat and maintaining strength. BTW, what type of diabetes do you have? If it’s type II then with a significant weight loss and regular exercise, you can often return insulin sensitivity to normal and reverse the diabetes. Just something to think about. The moderate carb approach is a good attack. Read the “Essential Berardi” article and start adopting a massive eating style of eating. This helps keep insulin in check. Lots of vegetables of all sorts is a good idea. Also, make sure you are getting a lot of omega-3 fatty acids from flax and fish oil. Make sure you are getting at least 6g combined EPA/DHA (long chain omega-3 fatty acids) from fish or fish oil. These will help improve insulin sensitivity. Cardiovascular exercise is also a must because it helps improve insulin sensitivity in the peripheral tissues. What meds are you on? Do you have tight control of your diabetes? Tight control is a must if you are going to make any progress. Congratulations on making the decision to change. I wish you the best of luck and if you answer my questions, myself or others may be able to help you even better.
You didn’t post your height or BF percentage, so I might be off here, but if you’re like 5’5" and/or obese, then you need to get a different doctor. (On the other hand, if you’re 6’5" and only kind of “rubbery” -like maybe 20%BF - then maybe not.)