Need help with Fatloss

[FZ33]

Hey guys im new to the forums and been doing some reading and figured i could start a new thread.

I am 23 5'6 260 and a smoker.

Pretty much I am sick of having to buy new close because i keep getting bigger. and I just need a major change!

So far I have cut down my smoking from a pack a day to about 4 or 5 cigs a day. I have cut out Sodas except for maybe 1 a day. Cut out Fast food and junk food for about a week now to ease into a diet comfortably. and have been doing some walking to try and get my cardio up to prepare for a strict diet/workout regiment.

I just don't know how diets work and or what type of workout regiment i am supposed to have. Unfortunately i cannot afford a trainer or nutritionist so i was hoping you guys can help me out.

Any info would be appreciated. THANKS!

 

[OMEGA]

listen I will give you this link:
http://www.elitefitness.com/forum/d...stack-pics-real-customers-inside-721383.html?

yes they are supps, but along with normal Diet and Normal Exercise it will make getting lean 100% easier.

this is a real quote:

Name:
AbolishedEnigma
Date:
04/06/2010
Review:
This stuff is GREAT!! I lost all the stubborn fat that I was having a hard time losing on cardio alone. I would say I dropped a good 32 lbs on a proper diet with minimal cardio. GREAT PRODUCT!!

 

[OMEGA]

as far as training

Do Cardio alone 3 times a week on its OWN day ( 30-40 mins)

Then another 3 days Lift Do just the basics:

Squats,
Deadlift
Militray press
Bench pess
Shugs

do nothing heavy, just condition your body to take weight load. do 3 sets of 12
last set of each one should have you sweating hard but not straining

 

[lartinos]

You are off to a good start bro. I think Omega has a great plan down the road for you, but for someone in your position you are starting off the right way. Start with the walking and work your way up to jogging as you quit the cigs ASAP. Gradually intensify the workouts and get yourself on a strict diet that both watches carbs and caloric intake. Because you are a smoker and very out of shape I would not to take any thermogenics right now. With your condition it could put you at risk of a heart attack.

 

[cw801]

Also, the less processed foods you eat, the better!

 

[NattyDisaster]

Good diet

+ Good Exercise

=

Greatness

/thread.

 

[needtogetarmy]

Diet is 70% of it. You can work out like crazy but if your diet is not clean (e.g. no processed foods, no sugar etc.) you will not see outstanding gains.

Diet is a lifestyle choice. Do not jump on some shitty fad diet. Stick to real foods and write out your meal plan.

Here is mine:

0630 Wake up - 25g whey with water
0700 preworkout drink: Jac3D, NoExplode or NanoVapor
0730-0900 workout
0900 post-workout drink - 80g carbs 40g whey (Right now I am taking Anator as my post-workout drink) NOTE: 80g of carbs post-workout is too much based on the recent research I have seen. 30g might be better. I notice I do not lose as much weight with this when I am dieting so I switch to lower carbs. 30g is the bare minimum after a workout.
1000 breakfast 1 cup oatmeal 4 whole eggs or 1 who egg and 7 whites (depends on how I feel)
1200 lunch - turkey or chicken, whole wheat bread, slice of cheese and sometimes 40g of whey
1400 weight gainer shake (not dieting) or 50g whey with skim milk (on diet)
1600 snack - almonds or peanut butter and some fruit or if I am in a rush a whey shake (usually an RTD - the rest are mixed by myself)
1800 dinner - 8-12 oz of steak or chicken, 1 cup rice or sweet potato, sometimes salad or something else throw in the mix (veggie)
2000 25g-50g casein with water

I am married and the weekend are my cheat days. I either cheat with lunch or dinner and eat whatever is served. I do not go crazy with the portions though. When I am dieting I limit my cheat day to one day.

If I need to lose weight I cut out the snack and cut back a little on the meals. Another thing I like doing is cycling carbs. Go 100g of carbs M-F then up the carbs on the weekend. I am very carb sensitive when it comes to building mass. 150g is the bare minimum. Less than that leads to shitty workouts. If I am cycling carbs and Sunday is my high carb day I make sure to do back (deadlifts) or legs (squats) on Monday so my glycogen levels are high and I get an outstanding workout. If I do legs on Mon I do back on Thurs so sometimes I upp the carbs on Wed for my Thurs workout.

The weak part of my diet plan: the afternoon sandwich and I do drink quite a few whey shakes. Whole food is better.

Write it out a plan and follow it.

 

[redboy]

I would have to agree with Lartinos, I wouldn't begin any supps that would elevate your blood pressure (though I'm uncertain if the two mentioned in the first reply do that). Since you're a smoker I would STRONGLY encourage you to seek out a doc that will monitor you very closely through this process. And of course if you're trying to quit smoking there are some new meds out there that can make a real difference in the fight to give it up. If you have health insurance, there's no reason not to have a doc have your back. BEST OF LUCK man!!