I was 403lbs, now I am 337lbs, but I need some serious help...

Hello everyone,

Currently, I am 6'1 337lbs and 21 years old. Over the last 8 months I have lost about 65lbs and I am feeling great. However, I need some serious help with dieting and bodybuilding because I think I am doing it all wrong.


Right now, this is exactly what I eat, almost everyday:
(3) large plates of vegetables (carrots, broccoli and cauliflower)
(3) bagels a day (one for each large plate of vegetables)
my snacks include fat free pretzels, watermelon, apples, peaches, blueberries

I am currently taking:
Xenadrine EFX
Ultra Mega Gold GNC Multi-vitamin

Everyday I walk for 6 miles, I started initially at one mile, but gradually worked my way up. I also lift on my bowflex everyday. I have a set routine I do every other day that consists of my entire upper body (arms, back, shoulders, chest, abs). I lift hard (3) sets with 12 reps per set (I think thats how it goes) for about 1.5-2 hours a day. However I see no muscle development at all.

-----

What I want to do is lose weight, and build muscle at the same time. I have the next 6 weeks completely free which I can dedicate everyday, the entire day to working out. Then I can continue a lesser version of this when my school semester starts again. I would like to do as much as possible now, to make it easier on me during the semester. I have a goal to one day weigh 200lbs, and I understand this may take a LONG time.

Currently this is what I have available to me:
Bowflex Ultimate (410lbs of resistance rods)
free weights - 5lbs to 60lbs dumbbells

What can I do or read to do this better. I really think I am doing this all wrong and I don't know where else to go but a fitness forum like this. I am willing to put in hours upon hours of work everyday, because I have enough motivation to move a mountain.

If I need to scan in my entire bowflex lifting exercises I will.
Please help me

looks like you are barely eating any protein.
Go for some meat or cheese instead of the bagels.
Lift heavier for more muscles.

I can get you to lose at least 100lbs without touching a weight....this game is 85% diet bro.......think about it, you are in the gym for 1 hour, out for 23.....it's what you do in those 2 that really matters......few things then write back so I know this is for real and not a waste of my time.......you need to eat every 2-3 hours. Small meals of mostly good fats and proteins......lose the bagels and lose the fruit.......we need to have you on eggs, chicken, tuna, flax seed, romaine letuce, fiberous veggies, some red meat (lean). These are your staples. NO SUGARS/STARCHES/JUNK! Be strict as hell for 2 months straight and watch the weight pour off.........

I lost 100lbs in 4 months, but a lot was muscle do it right dont starve yourself like your doing.

Mr

Allon said:

looks like you are barely eating any protein.
Go for some meat or cheese instead of the bagels.
Lift heavier for more muscles.

Click to expand...

Alright, I'll substitute some of my bagel eating for ham. After I read your post I didn't respond but went to Shoprite and bought Hellman's 97% fat free ham (60 calories and 10 fat calories per serving).

Should I reduce my reps and increase my weights or just increase the weights as much as I can? Currently I am pushing myself pretty hard so I'm not sure I could physically do weight with the same amount of sets.

JKurz1 said:

I can get you to lose at least 100lbs without touching a weight....this game is 85% diet bro.......think about it, you are in the gym for 1 hour, out for 23.....it's what you do in those 2 that really matters......few things then write back so I know this is for real and not a waste of my time.......you need to eat every 2-3 hours. Small meals of mostly good fats and proteins......lose the bagels and lose the fruit.......we need to have you on eggs, chicken, tuna, flax seed, romaine letuce, fiberous veggies, some red meat (lean). These are your staples. NO SUGARS/STARCHES/JUNK! Be strict as hell for 2 months straight and watch the weight pour off.........

Click to expand...

I am 100% serious, if what you said is real, I'll go out on Friday and completely change what I eat.

What are healthy fats? If I ate every 2-3 hours, how much should I eat? Do I need to feel full, feel a little hungry or what?

I thought that eggs were very bad for you? Tuna, chicken, flax seed, Romain lettuce, and healthy meat I can do. I have no idea what fibrous veggies are.

Thanks for the help, I hope you respond

Borg4902 said:

I lost 100lbs in 4 months, but a lot was muscle do it right dont starve yourself like your doing.

Click to expand...

I thought 10 pounds a month was good (about 2 pounds a week). Can you explain how you lost 100 pounds in 4 months? Thats almost a pound a day and if I remember correctly, something like 5750 calories = 1 pound of fat. Sounds a little unreasonable to me.

Also, I'm not really starving myself, I just crave food shouldn't be eating

Altec Lansing said:

I thought 10 pounds a month was good (about 2 pounds a week). Can you explain how you lost 100 pounds in 4 months? Thats almost a pound a day and if I remember correctly, something like 5750 calories = 1 pound of fat. Sounds a little unreasonable to me.

Also, I'm not really starving myself, I just crave food shouldn't be eating

Click to expand...

I think he (i may be remembering another poster) only ate like 800 kcal a day and went from about 260 to 170. But that may be someone else i'm thinking of. But even if Borg4902 lost 100 lbs, i bet only 50-60 was fat, the rest was water and muscle. A good painless diet can burn out 10-12 lbs of fat a month, which is near the same thing.

As far as your diet, have you considered low carbing or CKD or something along those lines instead of just vegetables? are you getting proper nutrition eating the way you eat? I dont know if you get many B vitamins from fruits & vegetables.

You should also add some dairy to your diet. Dairy has been shown to help lipolysis. I'll probably get attacked for stating that but its true, look it up.

JKurz1 has good advice.

where'd you get the 5750 = 1 lb fat? Fat has 9 calories per gram, so fat maxes out at 4086 kcal per lb (9x454). But bodyfat has water in it, so 3500 calories per pound of fat is a better estimate.

Altec Lansing said:

I am 100% serious, if what you said is real, I'll go out on Friday and completely change what I eat.

What are healthy fats? If I ate every 2-3 hours, how much should I eat? Do I need to feel full, feel a little hungry or what?

I thought that eggs were very bad for you? Tuna, chicken, flax seed, Romain lettuce, and healthy meat I can do. I have no idea what fibrous veggies are.

Thanks for the help, I hope you respond

Click to expand...

JKurz hits the sack at 10pm and up doing cardio at 5am. He has the strictest regimen i have ever seen, including an impecible diet.

HE WILL RESPOND.

nordstrom said:

I think he (i may be remembering another poster) only ate like 800 kcal a day and went from about 260 to 170. But that may be someone else i'm thinking of. But even if Borg4902 lost 100 lbs, i bet only 50-60 was fat, the rest was water and muscle. A good painless diet can burn out 10-12 lbs of fat a month, which is near the same thing.

As far as your diet, have you considered low carbing or CKD or something along those lines instead of just vegetables? are you getting proper nutrition eating the way you eat? I dont know if you get many B vitamins from fruits & vegetables.

You should also add some dairy to your diet. Dairy has been shown to help lipolysis. I'll probably get attacked for stating that but its true, look it up.

JKurz1 has good advice.

where'd you get the 5750 = 1 lb fat? Fat has 9 calories per gram, so fat maxes out at 4086 kcal per lb (9x454). But bodyfat has water in it, so 3500 calories per pound of fat is a better estimate.

Click to expand...

I tried a low carb diet about a year ago, and I failed pretty badly. I gained something like 15 pounds after loosing like 10 pounds in the first month. I'm not sure what CKD is, but I'll look that up.

In terms of vitamins I'm taking those GNC supplements and the back of the bottle says this in terms of Vitamin B:
Thiamin Vitamin B-1 100mg 6667% daily value
Vitamin B-12 150mcg 2500% daily value
Riboflavin B2 100mg 5882%
Vitamin B6 100mg 5000%

I got the 5750 from my doctor, it was somewhere in that range, like 5575 or 5750 or somewhere in that range.

When I look at the back of a milk carton I cringe at the calories, and carbs per serving...