Please Scroll Down to See Forums Below i'm 18 years old and way overweight. I'm 6'2" 282 lbs. and I dont know how much % BF. I am thinking about going to Mexico for Spring Break which is in April and have decided to go on a strict diet to lose some of the unwanted lbs. Problem is, I dont know where to start. I work a full time job and go to school twice a week, so I have time to go to the gym and such. Any help would be greatly appreciated. I just need a meal plan and/or exercise regimen that I can stick to. Also, I prefer not to eat too much meat cuz I have been cutting all meats out of my diet for some time but not exactly completely out, just as few as possible. Thank you for any advice in advance.
help!! need to lose weight quick.
- Thread starter jr1788
- Start date
O
odoyal rulez
Guest
Meal One
2 whole eggs
4 eggwhites
1 cup oatmeal
Meal two
one can tuna
2 slices wheat bread
Meal Three
Protein Shake
3 cups salad/mixed greens
1 tsp oil
1 cup light yogury
Meal 4
1 can tuna
3 cups mixed greens/salad
Meal 5
Protein Shake
1200ish -1500ish calories
30 minutes low intensity cardio 5 days a week
No lifting...you'll lose weight fast...you'll feel weak and lightheaded from time to time..but i guarantee you'll drop 30-40 lbs by spring break man...
Lift and eat more eggs/tuna and upp the calories to 2k-2400 if you want to at least retain some muscle mass...
2 whole eggs
4 eggwhites
1 cup oatmeal
Meal two
one can tuna
2 slices wheat bread
Meal Three
Protein Shake
3 cups salad/mixed greens
1 tsp oil
1 cup light yogury
Meal 4
1 can tuna
3 cups mixed greens/salad
Meal 5
Protein Shake
1200ish -1500ish calories
30 minutes low intensity cardio 5 days a week
No lifting...you'll lose weight fast...you'll feel weak and lightheaded from time to time..but i guarantee you'll drop 30-40 lbs by spring break man...
Lift and eat more eggs/tuna and upp the calories to 2k-2400 if you want to at least retain some muscle mass...
odoyal rulez said:
get the fuck out of here..1200 calories for someone who is 280 lbs? you are fucking crazy. 1200 calories is starvation. I weigh 170 and eat around 2800-3000 to retain.
I would never dip below 2500 at that weight or the weight loss will be mainly muscle and you will end up even more out of shape in the long run. Take it slow and steady and you will see results. Eat whole, clean foods 5-6 times a day. Lift weights and work your way into cardio, but don't jump to 5x a week if you haven't been doing any. Believe me, it is more about overall fat loss compared to weight loss. Don't expect to lose 20lbs per month if you want to look good in the end. I can't guarantee you will look like an abercrombie model by Spring break, but if you stick to a diet where you can lose 2lbs of fat a month..you will look like a entirely different person by April.
I strongly
Sassy69
New member
If the timeframe is out to April 2007, that's plenty of time to do it right & reasonably w/o destroying your metabolism. If a diet isn't something that you can incorporate into your lifestyle w/o killign your lifestyle, then it won't work because it just makes your daily life miserable.
Suggest you check out Bill Philips' BODY FOR LIFE book - excellent intro to the fundamentals of nutrition & training. The program is not "weird" - it is a very good approach that doesn't require weird food, starvation or 10 hrs of cardio every day. Trust me, if you go on a crash diet not only will you personally be miserable and probably just say fuck it, but it will impact your ability to do your job, your school, and even be civil to the people around you. Not worth it.
Suggest you check out Bill Philips' BODY FOR LIFE book - excellent intro to the fundamentals of nutrition & training. The program is not "weird" - it is a very good approach that doesn't require weird food, starvation or 10 hrs of cardio every day. Trust me, if you go on a crash diet not only will you personally be miserable and probably just say fuck it, but it will impact your ability to do your job, your school, and even be civil to the people around you. Not worth it.
O
odoyal rulez
Guest
poysyn said:
1200 calrories isnt starvation if you cycle it. you eat the 1200ish calories on one day..then 2500 - 3k the next...on sunday eat 4kish clean calrories..just cycle it around.
Im 275..and ive dropped 75 lbs since january doing this. And i sure havent lost any muscle mass.
Sassy69
New member
odoyal rulez said:
Just to put this in context - calorie cycling is one way to drop weight. In the above context, this is one way of leveraging your metabolism's short term (e.g. 2-3 day) response to its food intake / burn rate without transitioning into a response to "starvation mode" or even ketosis. you can certainly also cycle your macro ratios as well --carb cycling is my number one tool in contest prep. But just to keep it clear - a crash diet of constantly staying way below maintenance is a recipe for a mindfuck and bodyfuck.
Cycled changes w/ sufficient carbs, proteins & fats to allow your body to run efficiently for your goals and you can accomplish it.
pitbullrocco
New member
do a ketosis diet for 2 to 3 weeks. absolutely no carbs whatsoever. its hard as fuck and you'll probably fail miserably, but if you succeed, you'll drop 10lbs a week. i wouldnt do this more than 3 weeks.
then eat clean as fuck. no saturated/trans fats. no sugars. no high GI carbs. stick to yams, brown rice, whole wheats, oats and beans (kidney, lima, green). eat lots of vegetables. 95/5 lean beefs only. lots of water.
try the ECAY stack and don't skip your cardio sessions.
you'll be good to go.
if you want to cheat, start snorting meth.
then eat clean as fuck. no saturated/trans fats. no sugars. no high GI carbs. stick to yams, brown rice, whole wheats, oats and beans (kidney, lima, green). eat lots of vegetables. 95/5 lean beefs only. lots of water.
try the ECAY stack and don't skip your cardio sessions.
you'll be good to go.
if you want to cheat, start snorting meth.
pitbullrocco
New member
well, i'm gonna have to pull the google card on you on this one. type in "ketogenic diet" in google or "ketosis diet" or both. basically, you eat ZERO carbs.
see attached doc for list of clean foods
ECAY is ephedrine, caffeine, aspirin, yohimbe taken together. some people wouldn't recommend the Y part included in that (b/c it may be too much), but i will and i include it myself.
again, google "ECA stack" and you'll get lots of info.....
see attached doc for list of clean foods
ECAY is ephedrine, caffeine, aspirin, yohimbe taken together. some people wouldn't recommend the Y part included in that (b/c it may be too much), but i will and i include it myself.
again, google "ECA stack" and you'll get lots of info.....
classy65gmc
New member
At 18 you should be able to lose it fairly easily(compared to someone older) I prefer the low/no carbs route with a clean cheat day every once in a while. On my cheat days I added whole wheat toast to my eggs in the morning, a wrap with my tuna at lunch, and just veggies with steak or chicken for dinner. I went from 6'2" 288 at 46% BF to my current 240 at around 18% in 6 months.I lost my weight just with diet, strength training and cardio(5x a week 45 minutes). I've traded fat for muscle for the last 6 months now that i am lifting really heavy instead of just circuit training. Good luck!
jr1788 said:
ippikiookami_lonewolf
New member
Losing weight is hard I am extremely overweight and have lost 20 pounds since summer of this year but it isn't just a diet to lose weight its more of a mind set. in order to lose weight you have to train yourself usually "most" overweight people usually dont even care what they eat in that case it must be changed but the way I have found to lose weight in the best way is to set out a scedule not the same thing every day but just know what your gonna eat and I always try to take in 1500-2000 calories a day that isnt actully that hard and I do vigiorous exersize for about 20-40 minutes and I weight train for my goal of getting down to about 170 from my weight of about 295 now ( used to be 325) and to at least get a six-pack and defined large arms and chest. Keep up the hard work
ZGzaZ
New member
Right now, you should just focus on losing weight, and not worrying about a six pack, and "large defined arms", that will come down the road. The main reason is to maintain the most muscle mass while dieting, you need to barely be in a caloric deficit each day (around -500), and with that you'll only be losing 1lb a week. So your goal to 170 would be more than 2 years. So, you can lose the weight much faster than this, but you're going to have to sacrifice some muscle too, get down to your target weight then work on putting on muscle and getting your "large defined arms".
Similar threads
