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YET Another Fat Thread

alexthebear72

alexthebear72

New member
Hi to all, been looking around the forum for awhile now and finally decided to join in.Looking for some support&critique as well as some sounded advice.

Trying to lose the flab and look like a normal person again.(Will post pics next week-if that's ok)
Anyways my stats are as follows;
Age: 32
Height: 6'1"
Weight: 280 lbs :mix:
BF: no clue but a lot

I was weight lifting couple of years ago for about 6 months and then I stopped for a lack of time , and yes a lack of determination as well.
I wanna get back on track loose the BLOB and look healthy.
My goal would be somewhere between 220-210lbs.
I don't really eat junk food, my only soft spot is chocolate. I am trying to fit 5-6 meals in one day....but it is a tough one.It is more like 4.
I go to gym (for past 3 weeks) 5-6 times a week. Do 3 day split + everyday walk or run on treadmill 30-40 min.......So that's me.

All the advice and critique is appreciated.Thank You. :rolleyes:
 
Head on over to the Diet forums and do some reading. You'd be surprised how much better shape you'll be in by getting your diet in check! combine that w/ exercise and you're body will change in front of your eyes. If you need anything, just ask. Everyone here will be happy to help you out. Just make sure to do a lil reading before you ask, cuz 95% of ?'s have been asked already, and the answers probably out there.
Have Fun

Hawaii
 
Can I recomend a 5 day split,

M-Chest
T-Back
W-Legs
th-Shoulders
fr-Arms

That way you are getting good amounts of training in and burning alot of calories, keep the reps and sets high, dont goto failure,
30-40 mins of cardio as many days as you can. Take off on sundays, saturday do a kick ass cardio session then rest.

What are you eating, give us the outline, take it slow, you can have this body by spring/summer if you start after the new year.
 
Thank You for that 5 day split thing.....Do them all separately huh?
Oh....about the cardio is it ok to do it in the same session as weight lifting?
I don't have time to go to gym twice a day.If so what should I do. Do the 30-40 mins before or after weightlifting session?I did the search and there are many theoriesand I am sort of confused which one would be better.
Sample of my eating plan:
Breakfast: Quaker Oats(plain) microwaved with water + scoop of whey in it
After Workout: Scoop of Whey
Lunch: Trying to get lean meats as well as fish + multigrain rice,sweet potato and salad/veggies
Snack: either plain yougurt w/ fruit (apple,pear...) + low fat cheese
Dinner: Again some fish or lean meat + multigrain rice + salad/veggies

Vitamin C, Multivitamin A-Z
Trying to gulp down 4-5 liters of water. Today I decided to ditch a diet coke too.Tomorrow I am taking my fat-ass pics.Hope I am not gonna gross out too many people.hehe

Thank You guys sofar......
 
Hey guys,

Instead of that 5 day split I'll stick with my routine till the end of the year,then I'll give it a shot.My 3 days- Mo(chest,Bi)Tu(Should,Tri)Wed(Back)+everyday 30 min treadmill after weightlifting.Of course Th as Mon, Fri as Tue, Sat as Wed.
Sunday is off.
Today at the gym I did 10 min of light walk(4.0km/h) and then I did my tuesday(should,tri) and after that I did moderate is it? walk on treadmill 5.6km/h for 30 min. I feel beat.......
Anyways guys anymore ideas about that cardio thing? I really have only time to go to gym once a day.....which one would be better pre weighlift or post weightlift session.......Thanks again guys........THIS BOARD RULES
 
cardio/weights in the one session has a pretty much divided crowd. Some people say do the cardio first then the weights and do it on an empty stomach cos you will burn more cals that way. Some say do the weights first then the cardio because doin weigfhts after cardio can lead to bad form due to fatigue. Their are probably 1001 arguments for and against. I personally do weights then cardio but in the end, do what feels best and gives you the best results. Try both for a fortnight and then make thge decision and let us know how it goes. Feel free to tap my karma!
 
musclebosun said:
cardio/weights in the one session has a pretty much divided crowd. Some people say do the cardio first then the weights and do it on an empty stomach cos you will burn more cals that way. Some say do the weights first then the cardio because doin weigfhts after cardio can lead to bad form due to fatigue. Their are probably 1001 arguments for and against. I personally do weights then cardio but in the end, do what feels best and gives you the best results. Try both for a fortnight and then make thge decision and let us know how it goes. Feel free to tap my karma!
Click to expand...
Tap your karma?????????? The worst advice I've heard is cardio then weights......the best? Do them on seperate days or at least 8 hours a part.......2nd best....post lifting HIIT.........
 
Once you reach an advanced level, you'll have to tone your lifting down from 4-5x per week to 2-3x per week. Lifting at a level that stimulates 20 inch arms taxes the body more/quicker than lifting at a level that stimulates 17 inch arm. This means you'll have to give your body longer to recover.
 
JKurz1 said:
Tap your karma?????????? The worst advice I've heard is cardio then weights......the best? Do them on seperate days or at least 8 hours a part.......2nd best....post lifting HIIT.........
Click to expand...

Normally i'd recomenned HIIT, but its not ideal for someone @ 280.

Stick with 30 mins of incline walking after the weights.
 
JKurz1 said:
Tap your karma?????????? The worst advice I've heard is cardio then weights......the best? Do them on seperate days or at least 8 hours a part.......2nd best....post lifting HIIT.........
Click to expand...

Go back and read my post again. I didn't advise him which is best. I gave arguments for and against and then told him that if he absolutely has to do them in one session, that i do weights then cardio. :chomp:
 
Wow, Thanks guys...seriously......I don't know how to do that karma thing yet,but I would.......I never had this many people actually caring about my training.Thank You.
This board rules.I think we should all be like this.After all we are all bodybuilders...right? Some more advanced some less.....or some just beginners. Awesome suggestions guys thanks.
 
I think we started out at about the same place.
I am 15 yrs older, 1" taller and was 260lb. when I started. I was measured at 30.5% BF. I am now 275lb. and am 26% BF, I don't really give a ratsazz about the weight gain at this point because my pant size is smaller and my shirts now are tight at the chest and loose at the waist instead of the other way around. Newbie gains to be sure and I know that the laws of diminishing returns are starting to kick in. As far as cardio goes I used to do 30 minutes prior to my workout to get warmed up, but have now taken the approach that if my weight training is intense enough I am getting enough 'cardio' in the hour or so I spend in the gym lifting weights for now. Everyone is different and has different goals and even if we have the same goals we might take different approaches to getting to the same place, ie. bulking then cutting, or getting lean first then adding muscle. In another month I plan on changing my diet to something which is a little stricter which will probably limit muscle growth but promote fat loss.
 
Support is what this board is for

Just moving your ass and eating properly will get ya results pretty quickly.

I would recommend weights before cardio, that way you can tap into more glycogen (not that its significant because your body has tons of this stuff to last you pretty long). My main argument for weights first, is that you'll have more energy to go more intense...hence more myofibril damage, higher testosterone/IGF-1 (insulin growth factor 1). Plus...most of the glycogen you used from weight training will be reconverted to sugar by gluconeogenesis (hence why I don't see a huge difference on the biochemical level...oxidative phosphorylation (aerobic training) requires pyruvate conversion anyway.

Work hard, your results will come for sure, the initial gains are always the greatest...it will keep you motivated. Plus, think of all the female attention you'll be getting and how people will prejudge you favorably...perhaps even envy you :). Good luck man. You've hit the initiation stage, that's good, you just have to maintain it...which will be easy due to the gains ;).

No chocolate in the house = no consumption
 
Hey Guys.....

I am thankful for all your responses.I truly am. Anyways let the "bashing" begin. I have uploaded 4 fotos.Just click on my gallery....Go ahead and comment and criticize. I know that some of you have been at the point where I am now.I am definitely not letting my guard down from now on.
Decided to make this change not just for "diet" but as a change of a lifestyle.

I'll be happy to read all the responses.
Later

P.S. (Fat boy ahead)Don't be too grosed out.....hehe
 
I've only been doing this for about 3 years, but have learned alot. The guys & girls here will help. Read everything you can on BB and cardio, but don't believe the 12 week stories from 150# to Ronnie Coleman by eating sauerkraut and sausage.
Diet is huge! Weightlifting and cardio, as well. You'll probably find that, like another said, just moving your ass and eating correctly will help tremendously. AND, as others have said, no chocolate in the house = no eating of chocolate. It works wonders!
Remember to make better choices - if there's a box of Krispy Kremes at work and you get a hankering - go eat a protein bar. I keep protein bars in my desk drawer just for that purpose. Drinking meals can be easier than taking the time to eat. A protein shake mid-morning and mid-afternoon, with 3 good meals (clean food) will be a big help.
Your training sounds a bit intense for a beginner. You might want to back off a bit so you don't get burned out or overtrained.
Good luck!
 
Thanks rbtrout...it just seems like I will never get there considering my current physique.....Anyways, I made the choice and I am sticking with it
 
alexthebear72 said:
Oh I forgot to ask...how do you do that karma thing?
I don't get it...you can add to someone's karma and vice versa?
Click to expand...

I'd say right now the biggest thing has got to be your diet. Being active in the gym is going to help big time, but you'll hear tons of different methods of how to organize it, that won't help you too much until you've been lifting for a while. Just get your diet straight and stay active lifting or cardio 6 days a week. Start writing down what you eat or write down what you want to eat and stick to it.

alexthebear72 said:
Oh I forgot to ask...how do you do that karma thing?
I don't get it...you can add to someone's karma and vice versa?
Click to expand...

As for the karma - just click on the little ying-yang karma symbol at the bottom of a persons 'user box' on the left. It'll let you give positive or negative karma for the post and leave a comment for the user.
 
Hey guys,
Just to let ya'll know I am still here....not one of those guys who write one post and then never follow up.I wanna thanks to all of you for all your support sofar. I WANNA BE THE WINNER - - - LOL little self motivation.
Anywhoooooo, been working my ass off. As of this week I switched to the 5 day split.
Got this suggestion from someone and sofar it's like daaaaaaamn. I am sore like hell.
I stay at the gym only for like 50min to 1 hour 10min(including 30-35min cardio) and I have to say that I am liking it big time.I get this " great sore" feeling and I think I might stick with this one for the first 6 months.
here it is:(I guess this is normal/regular 5day split)
Mon---Chest + 35min cardio
Tue---Back + 35min cardio
Wed---Legs + 35min cardio
Thu---Arms + 35min cardio
Fri---Shoulders + 35min cardio
Sat---cardio only

So there it is.........I'll take some new pics in a month or so........to see if I made some little progress.
 
Good work, keep at it. You'll notice significant changes within the first few weeks...
With regards to soreness, it'll go away/dampen as you get used to it. The more you stretch the less intense the soreness I find...you can also take 250 mg of vitamin C postworkout with the shake.
Definately keep us posted man. Remember, training will merely provide a stimulus, the primary determinant of physique is the quotidian diet.
 
Hey also, if you are going to be doing cardio 6 days of the week, make sure you have good shoes. I personally need to buy new shoes my feet are KILLING me right now from my 75 minute cardio session on Sunday.
 
Hey gents,

About month or so has gone by and daaaamn I must be oing something wrong.
There are no changes......I am so frustrated.Been working out like crazy(according to my 5-day split plan) doing cardio 4-6 times a week.
My shoulders got some definitions and I feel some extra "meat" on my chest,but the damn fat stomach has no change whatsoever.I took some pics,but there is no point of posting them as they look pretty much the same as the first ones :mad:
I must be doing something wrong, because this is not normal.I HAVE been working my ass of in a gym and sofar no payout.I don't expect to see GREAT results in a month or so but shite at least something......
Well, maybe I need some more motivation.But, I AM NOT GIVING UP. I have started this so I will not finish until I am not 100 but 300% satisfied.
Realistically I am looking to go down 95-100kg range as in around 210-220 pounds.I will be very happy at that weight.Been there 4 years ago and I was very happy then.For most of it atkins' diet helped me there ,but the problem is that I don't want that kind of lifestyle.And I have chosen this not just for diet and to loose the fat but as a major adjustment to my lifestyle.
Thank to all who follow my post.Thanx for PM's as well.
You guys are one of my reasons to stay motivated!!!!
 
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