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578 Obese Man Needs Advice if possible!

T

TrailRix

New member
- Hello, I am suprised that so much information on wieght loss and gaining muscle and metabolism etc etc are posted here, I been searching for general information like this for a long time and not alot of forums have alot of users who actually post.

- Here is my story From Lynnwood, WA

- I am a 25 year old, I was a big guy all my life... I used to weight train and jog all the time, I played high school football for all 4 years of my school year and on my first year of College something dramatic happened that changed my life.

- While Working at albertsons I damaged my Hip while bringing in the load from the truck, the load fell on me(plastic around it tore open) ... hundreds of pounds of product ( imagine double boxes of large clorox and cases of pickles etc) to the point of disability and for the past 4 years I have been doing nothing but sitting in my home gaining alot of weight and depressed because I could barely walk anywhere.

- Now I am 25, My head is back in focus but I am morbidly obese. I am 578 pounds now, I used to be 680.

- What I did is Started a slimfast plan, and bought a very stable recumbent Cycling machine.

- Suppliments that I take are GNC ultra mega gold 2 times a day tablet with iron and Slimfast shakes for breakfast and lunch.

- I drink a shake for breakfast 210 calories, A snack 130ish calories, A shake for Lunch 210 calories, a snack 130ish calories Then a Healthy Frozen dinner from Weight watchers or Lean cuizine and other brands that are healthly around 300-400 Calories. And 8 Glasses of Water at least a day.
(yes it is a expensive diet, but I need the convienence)

- Sometimes I will eat a slimfast meal bar instead of Shake, to mix it up a little.( oatmeal is my favorite)

- I cycle on my Exercise bike 30-60 minutes a day, since it is no impact on my hip... I am able to get a workout in with minimal pain.

- I follow the plan on slimfast.com and I also have been reading your forums.

- My Goal is to get down to 260 pounds, I have a big bone structure so that wieght looks normal for me when I used to be it.

- Doctors wanted me to go on Meridian or whatever its called, but I did not want to do any more damage to my heart that I have already done, luckily right now I suffer from 0 health problems other then my weight.

- Anyways, I will be posting on your forums rather then just reading them like before, Alot of stories on here give me Motivation...

- If you guys got Any Tips on losing weight or exercise would be great... I heard That I should do upper body while sitting on a chair so I could gain more musclne mass and lose the bad weight faster... but I dont know what free weights to buy and what type of reps to do etc... ill be researching.


:fro:
 
okay

i may not be the best to tackle this prob
since it is beyond the norm
i am on atkins
started at almost 280 and at 240 4 months later
50 pound fat lost and 10 pound muscle gain
lost 6.5 inches around waist

it is a hi fat mod protien minimal carb diet
it may work for you
if you want to try it let me know
 
TrailRix,

Thank you for joining and visiting the forum. You'll find a wealth of knowledge if you take some time and scroll through the MANY threads in the diet forum.

Personally, I'm not a big fan of the "Slimfast Diet," due to the high sugar content it has. You need to re-evaluate what you're eating. Look into lean protein like chicken breast, fish, certain meats etc. You should also look into fibrous veggies and start eliminating the high GI carbohydrates like baked potatoes, white rice, white pasta and white bread for the darker 'others' such as: yams, sweet potatoes, brown rice, whole wheat pasta, whole wheat bread.

* Eliminate as much sugar as posible
* Eliminate as much processed foods as possible
* Eliminate as much Trans Fat as possible
* Eliminate soda's
* Start exercising first thing in the morning, on an empty stomach. Walking for 30-45 minutates DAILY is best
* Start drinking one or more gallons of water a day
* Buy a good multi-vitamin
* Buy some EFA's

Here are a few useful links to read:

http://diabetes.about.com/library/mendosagi/ngilists.htm
http://www.annecollins.com/dietary-fat/omega-3-efa-6-chart.htm
http://www.drhoffman.com/egcgpotentextractofgreentea/
http://www.weightlossforgood.co.uk/bmr_calculator.htm
 
- Thank you for the great replies, reading your information now.

http://www.weightlossforgood.co.uk/calorie_intake_calculator.htm

- When i do the BMR it says this
Enter Your Age (years)
25

Enter Your Weight (lbs.)
578

Enter Your Height (in.)
74




BMR Result (calories /day)

Men

4456



And for daily calorie intake it says

Your Current Daily Calorific Intake Is

6652.5



- Can this be right, my BMR really being 4456? and calorie intake for my weight and hieght 6652.5?
 
Last edited:
Hey it is Great to hear from you! I f I were in your position, I would screw Slim Fast, and go straight to atkins. I have seen way too many people in your situation lose a lot (100lbs+) on atkins to reccomend any other diet! My father lost 75lbs on this diet and he did no exercise, although he would've lost it alot faster if he did half the biking that you do! Some people say that they didn't lose weight on Atkins, I tell them that they did something wrong! You WILL lose weight on this diet. And much faster then other diets. Anyway there are a few people on this board who lost 70- 150lbs hopefully you'll get to chat with them. I find that when most people start to lose weight, the more they lose and the faster they lose it, the more motivated they are to stick with it! I just watched a show tonight on Dateline NBC They had 7 people on 7 differnt diets and the guy on Atkins blew away the rest of the field! It just gave me another example that people lose a TON of weight on this! he lost 108lbs and he said that he was never hungry!!It is great that you exercise, people in your situation usally don't! Sounds like you are getting a good amount of water. As for weights I would search around alittle and check out the training fourm People will help you out in regaurds to that! Hope that helps Mike
 
Hi there,

First, forget that stupid calories counter thing you linked to. That is insane.

I just did the math. You are comsuming 1080 calories a day, and are doing excercise that probably burns 250 calories (being a little generous there). All of that water you drink probably burns more (200?). Given that, investigate as to whether your body is in starvation mode and is intentionally storing fat. Eating your meals spaced out like that will help.

Although - it looks like you are making some progress.

I'm not too aware of the slimfast stuff. But if i were in your case, I'd go with atkins. I have had close personal friends on it who have lost 100s of pounds. If you talk to a doctor about it, he may diss it (a lot of people diss it - the same people who made the food pyramid pretty much upside down from the way it should be). But go for it anyway. And READ THE BOOK - don't just follow it based on anecdotal advice.

Oh, and since you are on disability, I'd hit that bike twice a day and log it, including your heartrate.

And last thing - be sure to get a before and after picture. The Atkins corp might pay a fortune for them and your story.
 
call me a cynic but i smell a troll. Can you post a picture of yourself with the words 'i am real, nordstrom' written on a card you are holding over your chest, preferably with EF on your computer screen in the background?


If you are serious, then my advice is probably not too good. I dotn like low carb so i am doing low fat. i lost about 45 lbs of fat and about 8-9" on my waist in about 6 months doing it. but ive done low carb before and i would recommend it over low fat. however, for me, the weight comes back alot faster and in bigger amounts after low carb so im doing low fat this time around.

the drugs i use are

1600mg calcium
satietrol (when i need it)
green tea, 90mg EGCG 3x a day
chromium 200mcg

im going to add ALA to the mix soon to see if that helps. I had to quit yohimburn as i think it was causing unwanted effects

I also upped my fiber and protein intake too. that will increase your metabolism and decrease appetite.

But anyway, seeing how you weigh 600 lbs i have no idea waht you should do, your body may be 10x more vulnerable than mine so i wouldnt want to recommend something that could be dangerous.
 
I would also vote for atkins over slim fast. A few years back I was overweight and lost 50lbs on the plan in 4 months. And since it is high protein, it is easier to maintain or develop muscle while on it. I have been able to keep this fat off ever since.

Taking the green tea extract from GNC would be a good addition to you supplements. They have 2 kinds, make sure you dont buy the "natural" one, its less effective.

Be prepared for the long haul on this one. It took several years to get to where you are now, it will take a while to get back to where you want to be. Even if you add in drugs like t3 and clen which you will undoubtedly hear about on this site, it is still going to take some time.

I would be very hesitant to take anything like an ECA stack or clen at the weight you are at right now. With all that weight, it is a strain on your heart and you do not need to elevate your blood pressure any more than you can help it. Also, avoid all steroids for right now. I doubt anyone is going to tell you to start, but even if they do, dont listen. You need to get back to a more normal range before you start taking risks with your body or you will end up a statistic.

I wish you the best on your journey, make sure you keep posting to keep us updated.
 
Hey there-

don't forget to try to spread your meals out so you have at least 6 per day. this will help speed your metabolism some.

I like that idea to do upper body weights while seated. I think you should look into that.

Buy a foremen grill and start eating real food. You said you need convenience, well, the foremen grill is about the best you will get.

Buy a bunch of chicken breasts and lean steak. make chicken breast a staple of your diet.
 
- GREAT the link doesnt work, but i think you mean the green tea extract natural capsules!]

- Thank you for the info
 
TrailRix said:
- GREAT the link doesnt work, but i think you mean the green tea extract natural capsules!]

- Thank you for the info
Click to expand...


No, wrong again! You want the extract, but not the "natural" version, its not potent enough. They have a standardized or blueprinted version, which is the one you want 80% polys, 120mg per cap I think.
 
I agree that you should drop the Slimfast. That stuff is a scam. The bars have the exact nutrition proportions of a Butterfinger. In fact, the bars ARE a tiny butterfinger with more vitamins in them.

Also, your calories are way to low. I used to be 310lbs and I was losing weight on 3300 calories a day. You need to be eating more so that you can make sure the weight you are losing is fat and not muscle. DON'T BE AFRAID OF FOOD.

Also, on the 6 meals per day thing, one reason to do this is to control insulin. If you chose a low carb diet, don't be so concerned with 6 meals per day if its to hard to make it fit into your schedule. Low Carb dieters don't really see an insulin spike :)
 
The above info sounds o.k.. The best was from sawastea. I am CSCS certified an ACE certified trainer and have a background in nutrition and pilates.

The best advice is to eat 6 - 7 times a day. Have a variety of natural foods. Stay away from the man made foods. First off -- the adkins diet is no good. Yes you loose a lot of weight at first but if you do not stay with it you will gain back your weight plus 20%. Eat often and exercise. Try your bicycle three times a day for 25 minutes a time. This will aid in increaseing you BMR. Do resistance training daily, alternating days from upper body to lower body. Keep the reps at 12 - 15 rep max. You want to reach failure at 13 - 14 reps. Buy dumbells for your exercises since they involve a 3d effect on the muscle. Make sure you are doing what your body tells you. You should be hungry every 2 - 3 hours, if not, eat every two hours. small meals. balanced in nutrients. This should spike your BMR. If you eat every two hours, that is 8 meals a day. 4 - 5 hundred calories a meal will be at your BMR. Just make sure the food is good quality food. I suggest a meal replacement for 3 or 4 of your meals beacuse it is easy and complete. too much info to give. must call it quits. If you need any further [email protected]

j.w., CSCS
 
wtlftr said:
The above info sounds o.k.. The best was from sawastea. I am CSCS certified an ACE certified trainer and have a background in nutrition and pilates.

The best advice is to eat 6 - 7 times a day. Have a variety of natural foods. Stay away from the man made foods. First off -- the adkins diet is no good. Yes you loose a lot of weight at first but if you do not stay with it you will gain back your weight plus 20%. Eat often and exercise. Try your bicycle three times a day for 25 minutes a time. This will aid in increaseing you BMR. Do resistance training daily, alternating days from upper body to lower body. Keep the reps at 12 - 15 rep max. You want to reach failure at 13 - 14 reps. Buy dumbells for your exercises since they involve a 3d effect on the muscle. Make sure you are doing what your body tells you. You should be hungry every 2 - 3 hours, if not, eat every two hours. small meals. balanced in nutrients. This should spike your BMR. If you eat every two hours, that is 8 meals a day. 4 - 5 hundred calories a meal will be at your BMR. Just make sure the food is good quality food. I suggest a meal replacement for 3 or 4 of your meals beacuse it is easy and complete. too much info to give. must call it quits. If you need any further [email protected]

j.w., CSCS
Click to expand...


Dude. I don't know if those certificates are worth anything at all. You are telling him to eat 4000 calories a day. He's eating less than that now.

Look, just like the stupid 'food pyramid' that helped get you to 600+ pounds, all these diploma mills use cheap-o materials that still encourage it and diss stuff like atkins. My sister has the same attitude. It's bogus.

He says 'if you do not stay to it' it won't work. That is BS. If you lose the fat you can switch out of it and be ok as long as you eat right and have exercise.

Go get the book. Give it a try. http://www.amazon.com/exec/obidos/t...103-9128133-7935014?v=glance&s=books&n=507846

The diet that works is the one you can stay on. This is probably the easiest one to stay with and I have too many friends who have lost so much and kept it off with this.
 
I agre with satying with a diet. But use one that will not deplete you of your nutrients. My degrees are solid and have given me great information to provide to others. As a professional I know what works and what is best. Don't deprive yourself. I will put my knowledge of nutrition and wt training up against anyone willing to do a study. want to try?
 
Synpax said:



Dude. I don't know if those certificates are worth anything at all. You are telling him to eat 4000 calories a day. He's eating less than that now.

Click to expand...


He is eating too little calories.
 
If you're going to comment on how good or bad a diet is, at least be able to spell it properly.

I don't have any degrees in anything other than Criminology but I'm smart enough to know that NO "diet" (i.e. food you eat) will provide you with all of the nutrients you need. Atkins, Body for Life, The Zone, all most all of them are plenty adequate in the nutrition department.

And FWIW, I did the Atkins diet for 18 months and lost over 100lbs. I'm no longer doing the diet and I've hardly gained it all back plus 20%. In fact, there is this novel concept that EVERYONE who goes on a diet and loses weight gains it back if they go back to their old ways of eating.
 
wtlftr said:
The above info sounds o.k.. The best was from sawastea. I am CSCS certified an ACE certified trainer and have a background in nutrition and pilates.

The best advice is to eat 6 - 7 times a day. Have a variety of natural foods. Stay away from the man made foods. First off -- the adkins diet is no good. Yes you loose a lot of weight at first but if you do not stay with it you will gain back your weight plus 20%. Eat often and exercise. Try your bicycle three times a day for 25 minutes a time. This will aid in increaseing you BMR. Do resistance training daily, alternating days from upper body to lower body. Keep the reps at 12 - 15 rep max. You want to reach failure at 13 - 14 reps. Buy dumbells for your exercises since they involve a 3d effect on the muscle. Make sure you are doing what your body tells you. You should be hungry every 2 - 3 hours, if not, eat every two hours. small meals. balanced in nutrients. This should spike your BMR. If you eat every two hours, that is 8 meals a day. 4 - 5 hundred calories a meal will be at your BMR. Just make sure the food is good quality food. I suggest a meal replacement for 3 or 4 of your meals beacuse it is easy and complete. too much info to give. must call it quits. If you need any further [email protected]

j.w., CSCS
Click to expand...

Most ACE trainers i know are a joke, and so are most ace trainers that most people know, so i wouldn't really brag about an ACE cert.
 
Nobody saw to it to ask what his intial rate of wt loss was and what it is now/?
 
nordstrom said:
however, for me, the weight comes back alot faster and in bigger amounts after low carb so im doing low fat this time around.
Click to expand...

This is what you have to worry about with atkins. Your body basically goes into super starvation mode. When you reintroduce carbs, BAM!

Overall you want to do as much resistance training as possible. This will burn more calories and cause you to look and feel better quicker. Heavy, compound movements involving all the major muscle groups.

Now I do not know how your hip injury affects your movement but ideally you want to squat, bench press, and pull ups. Since you are probably about 350 pounds away from doing a pull up some kind of rows will be adequate.

I had always heard that weight training will keep the fat off better than cardio. So I always weight trained with no cardio and my bf was in the single digits according to caliper tests. I recently got injured and have been doing lots of cardio and less weight training. I've lost a lot of definition and gained weight. Go figure.

Hang out on the training board, figure out a routine where you lift weights at least 4 days a week. Then do cardio on off days, and on on days do cardio at a different time than weight lifting. This is going to contribute the most to your fitness, due to post workout excess oxygen consumption.

Good luck and post a pic! You can black out your face.
 
TrailRix said:
- Hello, I am suprised that so much information on wieght loss and gaining muscle and metabolism etc etc are posted here, I been searching for general information like this for a long time and not alot of forums have alot of users who actually post.

- Here is my story From Lynnwood, WA

- I am a 25 year old, I was a big guy all my life... I used to weight train and jog all the time, I played high school football for all 4 years of my school year and on my first year of College something dramatic happened that changed my life.

- While Working at albertsons I damaged my Hip while bringing in the load from the truck, the load fell on me(plastic around it tore open) ... hundreds of pounds of product ( imagine double boxes of large clorox and cases of pickles etc) to the point of disability and for the past 4 years I have been doing nothing but sitting in my home gaining alot of weight and depressed because I could barely walk anywhere.

- Now I am 25, My head is back in focus but I am morbidly obese. I am 578 pounds now, I used to be 680.

- What I did is Started a slimfast plan, and bought a very stable recumbent Cycling machine.

- Suppliments that I take are GNC ultra mega gold 2 times a day tablet with iron and Slimfast shakes for breakfast and lunch.

- I drink a shake for breakfast 210 calories, A snack 130ish calories, A shake for Lunch 210 calories, a snack 130ish calories Then a Healthy Frozen dinner from Weight watchers or Lean cuizine and other brands that are healthly around 300-400 Calories. And 8 Glasses of Water at least a day.
(yes it is a expensive diet, but I need the convienence)

- Sometimes I will eat a slimfast meal bar instead of Shake, to mix it up a little.( oatmeal is my favorite)

- I cycle on my Exercise bike 30-60 minutes a day, since it is no impact on my hip... I am able to get a workout in with minimal pain.

- I follow the plan on slimfast.com and I also have been reading your forums.

- My Goal is to get down to 260 pounds, I have a big bone structure so that wieght looks normal for me when I used to be it.

- Doctors wanted me to go on Meridian or whatever its called, but I did not want to do any more damage to my heart that I have already done, luckily right now I suffer from 0 health problems other then my weight.

- Anyways, I will be posting on your forums rather then just reading them like before, Alot of stories on here give me Motivation...

- If you guys got Any Tips on losing weight or exercise would be great... I heard That I should do upper body while sitting on a chair so I could gain more musclne mass and lose the bad weight faster... but I dont know what free weights to buy and what type of reps to do etc... ill be researching.

Ok my suggestions:

1. Get thyroid panel done just to make sure it's working properly. It's usually part of the culprit in obesity. (If you already have one, post up the numbers)
2. Drop the slmfast, it's only going to contribute to (a probable) insulin-resistance problem you have.
3. Your doing cardio..great start, NEVER neglect it's importance.
4. I see people reccomending low carbs. I understand the reasoning I guess (syndrom "x") but honestly at your weight any sane diet free of simple sugars will produce results for a considerable amount of time w/o you having to deal with the pain in the ass that is ketosis and the carb cravings. Look into somthing like "The Zone diet" (aka 40/30/30).
5. Look into r-ALA and what it does, I think it would be of GREAT assitance in your situation given the fact that your ability to handle carbs is probably shot (mine was after gaining considerable weight).
6. Keep posting and keep your determination.
7. Understand that you've raised your bodys set point for a lifetime so dont think of this as a temporary thing, your going to have to eat like this for the reaminder of your life (given there are tricks to allow lax eating at times) so whatever advice you decide to take from these posts, please make sure it's somthing you can do forever.


:fro:
Click to expand...
 
There are no carb cravings in ketosis :).

Anyway, I think the general consensus is correct. The best thnig to do is simply cut out the junk food and any high GI Carbs and greasy fats.
 
When was the last time you had thorough physical?

You need to go see your doctor ASAP!

At your condition he may reccommend you for gastric bipass and refer you to first go a see a a phsychologist to get an ok for mental health, then an RD or nutritionist.

At this point though first go make sure you have no underlying medical conditions you do not know about before proceeding with anything you do.
 
I lost 100lbs in 3.5 months with no pills or suppliments and it was definitally not on atkins crap diet. Stick to the basics and eat as healthy as possible and excersize. All that low carb and slim fast shit works but not for life, you might as well go with a diet that you can use forever and eating a generally heathy diet is simply the best way to go.
 
Whoooa dude, how little were you eating? 100lbs in 3.5 months is basically 7lbs a week. You burned some serious muscle man. Congrats on your success, but I hope you haven't dieted yourself into some serious heath problems.

1) Speed of your weight loss is really irrelevent.

2) Most people here do not diet one way for life. While I agree that its important to find something you can stick to (it's different for everyone), I think most people here find that going through cutting and bulking stages gives you the best off all worlds because you get to sample a variety of diets while improving health.

Low Carb has never been meant to be for life and no one is saying that he should do it for life. What we are suggesting is his pick of various methods that have been proven (we are all walking samples) to be healthy.
 
Rix

When I was 17 almost 18 yrs old, I broke my back, 2nd lumbar, working at a construction site, I weighed 321lbs @ 5'10". Dr. wanted to fuse my spine and said I would never be able to lift heavy things again. I changed my diet from, Taco Bell, Pizza and hamburgers to chicken, pork, vegs, fruit and some dairy. I ate 6 to 7 times a day, small meals, and I lost 131 lbs in 12 months. Of course this was 22 years ago and many diets we have today were not around then. I did not exercise on this diet, really didn't know how. Now I weigh 271 lbs at 13% bodyfat, I have been weight training for the last 22 years non stop and no surgery and no back pain, unless I get stupid in the gym.

Just thought I would weigh in my story.

Good luck, there are lots of people to help on all the boards, so keep reading, and hope everything turns out great...
 
- Slimfast has been completely removed from my diet, Thx to advice from prince,jodi and others I have changed my diet!


- I purchased isolate vannila whey protein from www.allthewhey.com and plan to use Whey protein instead of slimfast ( didnt realize slimfast had SO MUCH SUGAR) for the next couple years.

- I also changed my diet to 1600-1800 calories instead of 1300, lets see how my body reacts or If I hear advice to raise it more.

- My meals have been spread apart to 6 meals a day

- I also recently purchased natural PB, EFA (fish oil), Lean chicken breast, Tuna, And ALOT more Greens, Fruit.

- Also I purchased the E book Burn the fat, Feed the Muscle and find it a good read so far.

- Even though its a drastic change to my diet, its for the better... due to the fact that I have been adding so much excess sugar into my body.

This is my update for Today, and so far on the diet for 3 day... I NEVER feel hungry, and I feel good that I am giving my body good healthy foods and water.

And of course always 1 hour of Programmed in Weight loss cycling on my Bike.
 
Awesome man 8-)

1800 cals is probably ok. I wouldn't be suprised if your metabolism has screamed to an almost haltered stop. If you start feeling hungry again in the following weeks, don't be afraid to eat a litle more. Like I said before, I'm 219 and i consume more than that.

Your on the right track man, keep us updated frequently and ask away.
 
Good for you TrailRix. You are obviously serious about this. I will repeat that you shoudl integrate resistance training into your regimen, and don't be terrified of carbs, just stay away from the "fast," processed carbs. Calories are calories.
 
Uh yea the hole 100 lbs in 3 months kinda fucked me over in all sorts of ways but im 210 at 10% fat now thanks to real hard work and lots of good juice lol.
 
578 is pretty unbelieveable. thats like 3.5 x my weight. I would think you'd actually have to try to get fat to get that big. Wasn't that like the person in whats eating gilbert grape? Or was that bitch 1000 lb? In any case
 
Current weight = 545 from 578 on dec 3rd


Ok I forgot to Mention that with last weeks weight loss, I replaced my lunch with a pro complex bar or tri o plex bar just to test... and I still lost weight fine and still around 1500-1800 calorie a day.

Summary of Menu items

- lowfat cottage cheese (large coscto Tub)
- Chicken of the Sea Can Tuna
- Kasha Go Lean Cereal
- Adams Natural Peanut Butter
- Orowheat 100% wheat low carb Bread (60 calories, 6 carbs a slice!)
- Spring tree Sugar free Syrup
- kruzteaz wheat pancake mix (mmm protein pancakes)
- Egg Beaters Egg substitute
- Moringstar Farms Meatless Breakfast Patty
- Kraft Sliced Fat free cheese singles (30 calories a slice)
- Wampler All White Meat Turkey Burgers
- Fresh Farmed Atlantic Salmon Fillets Boneless/Skinless
- Foster farms boneless/skinless Chicken breast
- Salad Mix California Blend ( From Costco)
- Pirmi Homai Rice Brown
- S&W Canned Corn,Peas,Green beans
- Vinager & Mrs Dash seasoning for Salad dressing
- PO TA TOES (sam voice) (From Costco, Original potatoes)
- Kirkland Signature Fat Free Milk (Yeah Yeah I know I know)
- Asian Pears (Costco) (Dont eat much fruit anymore)
- Tri O plex Meal bars
- Pro Complex Meal Bars
- www.allthewhey.com Whey Protein isolate vanilla
- Optimum nutrition Glutamine powder
- GNC ultra mega Gold Multi vita/iron
- Kirkland Signature Fish oil caps
- Metamucil Fiber Caps
- My cheat meal once a every 2 weeks is 1 package of Top Ramen (380 Calories, Also I love everything asian)


My Long Sessions of Cycling is Now replaced with 20-30 minutes of HIIT cardio and is working out well.

My Upper body free weights excercising 3 times a week is Going well.

My entire life revolves around dieting and exercise, because I do not want to take medications to damage my heart even further or get gastric bypass to live so strictly and possible complications, Because If I dont lose the Weight I die plain and simple.

Just my thoughts I wanted to add to MINE not YOUR Journal.

This diet isnt a low carb diet really, I am just eating alot of protein and eating a certain amount of calories a day while exercising, I dont want to do any real extremes, I just want to eat healthy, exercise and Burn the fat Feed the muscle (This book is like a bible http://www.burnthefat.com/?hop=dimaggio ).

I Am open to Any Additions or Suggestions Please

Current weight = 545 from 578 on dec 3rd
 
I think you're doing fine man. You're on the right track for now. Work on eating balanced meals (clean foods) and exercise. Later on down the road when you plateau you can swap to a CKD or something different. Let you're body work on equalizing itself out.

Good work man!
 
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