Trying to lose weight..

[BillyATO]

Hi, I'm new to this board and, from what I've read, can tell that this is the place to get some answers.
A little about me.. 22yrs 6'4" 250lbs (down from 280 Jan.1) I have always been in the 95-110 percentile in weight and height (my percentile for height and weight at any given time are about the same). I work at a medium size hospital in Oklahoma in the ITS department (desktop support mostly, which keeps me moving) I've seen that alot of people here eat 5 or 6 meals a day but I can only have 1 lunch break when at work.
Here's what I've been doing since the first week of January.. 2 Xenadrine & 1 CitriLoss when I get to work (8am) with water (I drink about 4-6 16oz cups of water a day while at work), my lunch break is at 11am everyday and I usually go someplace like Jason's Deli and get a 'healthy' sandwich w\ fresh fruit (drink water with it of course).
All throughout the day I am walking from one side of the hospital I work at to the other and take the stairs when possible (when I'm not carrying a computer or monitor).
At home I do lots of yardwork and also enjoy mountain biking (mine is broke though) and rollerblading. And my dinners are usually fairly low carb.
I am not currently in any kind of exercise routine, I know I need to but I need some direction. I have sort of a lineman build (which I was in highschool)and I'm moderatly strong.

I would like to find out..
1. General Impressions
2. Workout recommendations
3. Diet recommendations
4. Other?

Thanks for all your help ahead of time, I know my body need a lot of work

-Bill

 

[Stiffler]

Ok welcome to the board I am 22 so i can kinda see where your coming from. first thing is if you are trying to loose weight you need to get on an exrecise program that includes weight training at least 3 times a week. second you need to rework your diet, srive for 5-6 meals a day now a meal that we are talking about is for example would be a chicken breat with a cup of brown rice and a lot of veggies, and thats basically it. now you want to try to get between 1.5-2 gallons of water a day as well.its tough at first but you will get the hang of it trust me. now if eatting is a problem then but some MRP's meal replacements like met-rx or something or buy some protein bars. and eat those for one or two of your meanls a day. well i hope this gets you started i can't answer all of your questions but this should help. the man to talk to would have to be BIGANDY he knows alot about what and when to eat (diet) so good luck!

 

[BillyATO]

How might I contact BigAndy?

 

[BillyATO]

I was also wondering if Xenedrine is the best thing for me to take to lose fat or is there something else (or combination of stuff) that may work better, Im about out of Xenedrine so I'll have to order something anyway.

 

[Stiffler]

I don't know his email address but just go to the search thing at the top and type in bigandy or just look through all the posts you will come across him. one other thing is just post a new topic like this ***BIGANDY69*** he will see it and respond...cool

 

[BigAndy69]

Hi Bill, I got your email.

You should really get your diet down, before using Xenadrine. Anyway, the first step is to write down your schedule and work to try to make your diet program fit in. So you work at 8am and have a lunch break at 11am. Usually, I would recommend that you do cardio in the morning on an empty stomach. But since you've never really trained, that would be too much. If you get into weight training, and eat 5-6 times a day, you would make a huge difference in your physique. http://www.elitefitness.com/ubb/Forum4/HTML/001271.html

This link provides you with a basic routine designed for beginners. Add a couple of reps for every work set, and cut a working set from every exercise. I recommend you get someone to teach you how to do these movements.

There is no going around 5-6 meals a day. Eat at 7:30am, 11pm, 2:30pm, 6pm(low carbs), 8:30pm(no carbs) + a post workout shake. This is just the tip of the iceberg of what you need to do.

Do some more research, work something out that can fit you schedule, and post it. As a rule of thumb you need at least 1g of protein per lb of bodyweight, and you need to eat a post workout meal contain high glycemic carbs(sugar) at a 2:1 ratio to protein.

The best thing to do is to write something out and I'll give you some feedback.

 

[BillyATO]

Actually I have trained before, for highschool football camp, but without a good diet and without other knowledge besides what they just made me do, plus I didnt have to work and it was summer vacation... second thought, maybe I havent really trained but I had to get up early and do lots of PT and running/sprints...
If I have to I can get up at 5:30am and do excercises at home before I go to work, the only thing I have available is a 20lb dumb bell so it would have to be things I could do with that or less. I have thought about joining a gym, there are a few on my way home from work but none are very close to home so I have yet to do this, should I forgo convenience and get a membership or can I do enough by myself with one dumb bell and lots of willpower?

 

[BigAndy69]

You should definately join a gym. You can't do much with one 20 lbs dumbbell! Look for a gym that's not too crowded. You can make the gym either a place to workout or a place to socialise. You can't have it both. If you are really serious about waking up at 5:30am, then you are ahead of the game. You could go for a 20 min jog in the morning and go to the gym after work. At what time do you leave your house and at what time do you get home, and get off work?

 

[BillyATO]

I usually get up about 6:45 and leave for word at 7:10 (to get there by 8), stay there until 5-5:30. My location is inconveinent because I live out in the country about 15 minutes north of the city and to go to a gym I have to pack clothes to workout in, then either clean up there if I have other plans or go home. (none of these are difficulties I cant deal with, just as of yet I haven't)
I know I am one of those people that need a very strict plan for a few weeks after that things become habit for me.. what I need is that plan to get me on that road.
It would also be helpful if you could give me the name of some convenient products that could replace a few of the meals [all except the 11am (lunch) and 6pm (dinner)].
By the way, Thanks for all your help.. I printed out the workout plan you linked me to previosly and am going to try it as soon as I decide on a gym.

-Bill

 

[BillyATO]

Also, just for the record, I work in a hospital so we have a cafeteria with salad/sandwich bars, milk/juice/water/tea, hot meals (never healthy ones though). For breakfast there is cereal and oatmeal (and a lot of unhealthy stuff like doughnuts, biscuits and gravy, sausage, scambled eggs, etc.. let me know if I'm mistaken about the unhealthy part for any of these)
If any of these things would work for my meals it would add convenience. thanks