My weekly Diet/exercise

Before you continue. Please take note that I am in DIRE need of your expert help. I am just so tired of being the fat ass. I'm that funny fat guy that never gets the girl. You know the one who has all the guy friends that would be considered "hot" Pop's says I have charisma but that **** doesnt get you far at all. Here's what I want, and here's what I've been doing about it.

Immediate goal - First I'd like to cut my weight. I am a TOTAL noob at this. But currently I weigh 286 pounds. About five months ago I was 315 pounds but I started this 1500 calorie a day diet which consisted of six meals a day. I stuck with that for about two months, sped my metabolism considerably and then fell off the wagon. See I originally went from 315 to 275, then gained back to 286. Now I dont know if this is because I strayed from the diet or began working out/ walking daily. Main reason I fell off the wagon was because I kept having cheat days thinking my metabolism would keep up with me. In either case Im back on the 1500 calorie a day diet however reading up on this forum I've come to the conclusion that 1500 calories a day isn't enough based on my TDEE.

BMR@ 286 pounds-2653
TDEE - 3647

According to various calculators I should be getting at least 2900 calories a day. So I ask is 1500 calorie diet hurting me? Here is what my New 6 day meal plan with the workout. looks like. I started again with this yesterday so today would be the second day I've eatin this, I just ate breakfast.

10:45 I wake. 4 minutes tabata protocol 20 on 10 off.
Round 1 - stairs
Round 2 - prisoner squats
Round 3 - Assisted push ups (All I can really maintain atm without getting Incredibly exhausted. At max I can do 8 regular push ups. Pathetic huh?)
I continue that over and over until the four minutes up for the first three days in a week. Balls to the wall effort On thursdays and friday I walk for two hours a day. (Take note that though this "New diet" just started, these are the exercises I did on my previous run with the diet)

Meal 1 breakfast - 235 calories 10:50ish am
Milk, nonfat, fluid, without added vitamin A (fat free or skim) Half a cup@ about 50 calories
Kellogs Raisin bran 1 cup @ about 195 calories.

Meal 2 snack - 315 calories 12:50 pm
2 packets quaker oatmeal maple and brown sugar.

Meal 3 lunch - 180 calories 2:50 pm
GNC lean shake meal replacement

Meal 4 snack - 218 calories 4:50 pm
2 100% whole wheat bread slices
1 dana 60 calorie yogurt ( I dun freaking know! I had to get something in as a snack)

Meal 5 dinner -  about 500 calroies 6:50 pm
2 100% whole wheat slices of bread
2 97% fat free hot dogs.

Rinse repeat for ever. I calculated that walking two hours in one day burns about 1074 calories for me. So all in all I'd say I walk about 6-8 hours in a week. However Im taking this week off as I've read that your body can quickly cope with a constant and regular workout. Well thats half the reason Im taking this week off, the other half is, doing the prisoner squats in my tabata protocol REALLY ****ed my legs. So yea. I will be posting what my body looks like soon over on the other forums, and I will leave links in this thread and in that one.

My questions
Is my diet sufficient for my body? Being a 6 foot 3 286 pound man.
I'd like to be freaking sexy as balls. With this workout diet plan will that be achievable.
What workouts would you suggest for a beginner like me. I cant stress the word beginner enough. I can not jog for very long at all, as my legs get fatigued and I get very tired. I cant do very many push ups. Doing tabata protocol is really killing me as it is. However I am DESPERATE to reach my goal. I MUST have this. I am willing to completely cut all snack and or junk foods from my life ENTIRELY. I need your HELP with this. You will be seeing a lot of me in this forum..

How my belt fits after losing weight.


Dropped several pants sizes

Attached Image(s)

I'm 6'1" and around 245ish.  So being 286 at 6'3" isn't bad.  Sounds to me like you need to gain muscle mass instead of worrying about stripping the fat off.

Eating too few calories and working out will have a negative effect on your body.  So yes, I'd say 1500 is too little if you want to make any real muscle gains.

Look into a book called Starting Strength by Mark Rippetoe, or look at the 3-day full body workout posts on this board and start eating healthy.  In my opinion, eating more healthy calories is better than eating less calories of foods with questionable nutrition or that are highly processed.

When I first started, I thought eat a lot of calories as counter-productive to my goals... that is until I started getting into the higher numbers on my lifts.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

Hey man you and I have very similar story's. PM me and I'll see if I can help.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

King Bill Raaaymond


I'm 6'1" and around 245ish.  So being 286 at 6'3" isn't bad.  Sounds to me like you need to gain muscle mass instead of worrying about stripping the fat off.

Eating too few calories and working out will have a negative effect on your body.  So yes, I'd say 1500 is too little if you want to make any real muscle gains.

Look into a book called Starting Strength by Mark Rippetoe, or look at the 3-day full body workout posts on this board and start eating healthy.  In my opinion, eating more healthy calories is better than eating less calories of foods with questionable nutrition or that are highly processed.

When I first started, I thought eat a lot of calories as counter-productive to my goals... that is until I started getting into the higher numbers on my lifts.

But what does "Eat healthy" Mean exactly? I need to be spoon fed. It sounds to me like you're suggesting I get off the diet? As it stands now I don't have any access to a gym or any type of weights, and I wont for quite some time.

Hey man you and I have very similar story's. PM me and I'll see if I can help.

I will quite soon my friend, once I begin to understand what it is I need to do.

Here's what my body looks like

http://img139.imageshack.us/img139/7362/weightloss006nc5.jpg
http://img165.imageshack.us/img165/4016/weightloss007zy6.jpg

You want spoon fed?

Here you go:
This.

I mean that should pretty much cover it.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

Very well. I will take a day to study what you have provided for me. You have my thanks. I'm HOPING I can grasp this and just run with it. I didn't think it was really that difficult. I seriously hope cutting back to 1.5k calories a day is drastically hurting me.

The reason I said our stories were so close is because before I knew what I was doing I cut back to 1200 calories a day at 295 lbs.

Trust me you're going to want to do this thing the right way.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

Well. I'm going to pick up my check then do some shopping, redo my whole diet. When you figured out how to properly go about it, what did your daily caloric intake amount to? I'm trying to compose a new diet. I have no idea how im going to build muscle mass without a gym though. Could you list me one of your 5 or six meals a day plan?
I've concluded that in the weeks im not working out my caloric intake for now should be 2183 a day with my workouts 2647 a day to succesfully lose 2 pounds a week in a healthy way. I'm getting the hang of this so far.

Edit: New meal plan

Meal plan without exercise


Meal 1 breakfast - 345 calories 10:50ish am
Milk, nonfat, fluid, without added vitamin A (fat free or skim) Half a cup@ about 50 calories
Kellogs Raisin bran 1 cup @ about 195 calories.
Whey protein

Meal 2 snack - 365 calories 12:50 pm
2 packets quaker oatmeal maple and brown sugar.
Half an apple

Meal 3 lunch - 350 calories 2:50 pm
GNC lean shake meal replacement
tyson chicken
half an apple

Meal 4 snack - 218 calories 4:50 pm
2 100% whole wheat bread slices
1 dana 60 calorie yogurt ( I dun freaking know! I had to get something in as a snack)

Meal 5 snack - 365 calories 6:50 pm
2 packets quaker oatmeal maple and brown sugar.
Half an apple

Meal 6 dinner -  about 500 calroies 8:50 pm
2 100% whole wheat slices of bread
2 97% fat free hot dogs.

Hey awesome news man!

And honestly, there aren't alot of guys here that are going to agree with what I'm about to say but this is how I feel, It is easier to get one thing down at a time.

If you're going to make this a part of your life, its tough to jump into everything and keep doing it. So honestly I dont think that while you're re-learning how and what to eat that its a bad thing that you dont lift. \

Or vice versa.

Its hard enough to do one or the other but throwing them both in there at the same time is IMO a disaster waiting to happen.

Like I said I'm sure I'll take a beating for saying this, but the majority of guys on this site, have never and will never weigh close to 300lbs. I was addicted to food. I believe that, it was a mental addiction but if I didn't have something in my mouth I wasn't happy.

To answer your question about once I started the right way, it was around 2,500 calories and I maintained.

Right now I'm kind of starting over. Life is kind of crazy the way it throws you around, but I'm finally in a (somewhat) stable place in life where I can workout with consistency. for a while having two jobs while coaching at my local high school, it was tough to find time to sleep and eat, let alone train. Right now I'm really heavy compared to where I was but instead of "cutting" i'm going to bulk. I'm back in the game, I dont really care as much about how much I eat, I just eat alot, and to 90% of the population I'm going to look like a fattie. But I know that after I put on 20 or so lbs of muscle the fat is going to melt off of me one I control my eating. 

If I were to control it, it would probably be something like this:
I work during the day so my supportive meals would have to be easy 

Meal 1.
eggs(fried, no oil) and Oatmeal and skim milk. (I would adjust the eggs and oats to meet my caloric need.) Remember small things like hot sauce can go a long way in changing things up! I love hotsauce on... well everything so my eggs and oats are no different. Its handy to mix things up as well.

Meal 2.
(this one has to be easy and pre cooked for me)
chicken breast, whole grain rice and broccli.
Throw in some almonds or cashews for healthy fats.
(chicken breast and rice can be prepared in bulk)

Meal 3. Lunch
Chicken/tuna(or other fish)/lean beef. wholegrain carb, fiberous veggie.

and from here you get the idea. for my last meal I would throw in some cottage cheese, long story short the casien protein in it is good at night.

I'm not very creative when it comes to preparing meals so mine stay pretty boring. But you could look into receipes. I have used lemon juice and some other spices to change the taste up before, and if you experiment you may create something amazing, so you can play with it.

As far as lifting goes I would suggest joining a gym.
Find a cheap one with a squat rack.
At first in gyms I was all about looking at how pretty and bright everything was. But now, I love my hole in the wall gym. Its at the back of this poorly light hall, you walk in and the ceilings aren't finished, the equipment is old(er) and its starting to get that layer of rust. Its perfect, I dont want it to be bright and cheery, oh and its only costing me and my brother $27 a month. Thats for the both of us.

Just find some where cheap and work on your form for now.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

Chris, being a former fat ass myself, your are not giong to get a beating from me... I agree with your advice, and have dished out the exact same advice several times.... so carry on!

chrisshepherd


Hey awesome news man!

And honestly, there aren't alot of guys here that are going to agree with what I'm about to say but this is how I feel, It is easier to get one thing down at a time.

If you're going to make this a part of your life, its tough to jump into everything and keep doing it. So honestly I dont think that while you're re-learning how and what to eat that its a bad thing that you dont lift. \

Or vice versa.

Its hard enough to do one or the other but throwing them both in there at the same time is IMO a disaster waiting to happen.

Like I said I'm sure I'll take a beating for saying this, but the majority of guys on this site, have never and will never weigh close to 300lbs. I was addicted to food. I believe that, it was a mental addiction but if I didn't have something in my mouth I wasn't happy.

To answer your question about once I started the right way, it was around 2,500 calories and I maintained.

Right now I'm kind of starting over. Life is kind of crazy the way it throws you around, but I'm finally in a (somewhat) stable place in life where I can workout with consistency. for a while having two jobs while coaching at my local high school, it was tough to find time to sleep and eat, let alone train. Right now I'm really heavy compared to where I was but instead of "cutting" i'm going to bulk. I'm back in the game, I dont really care as much about how much I eat, I just eat alot, and to 90% of the population I'm going to look like a fattie. But I know that after I put on 20 or so lbs of muscle the fat is going to melt off of me one I control my eating. 

If I were to control it, it would probably be something like this:
I work during the day so my supportive meals would have to be easy 

Meal 1.
eggs(fried, no oil) and Oatmeal and skim milk. (I would adjust the eggs and oats to meet my caloric need.) Remember small things like hot sauce can go a long way in changing things up! I love hotsauce on... well everything so my eggs and oats are no different. Its handy to mix things up as well.

Meal 2.
(this one has to be easy and pre cooked for me)
chicken breast, whole grain rice and broccli.
Throw in some almonds or cashews for healthy fats.
(chicken breast and rice can be prepared in bulk)

Meal 3. Lunch
Chicken/tuna(or other fish)/lean beef. wholegrain carb, fiberous veggie.

and from here you get the idea. for my last meal I would throw in some cottage cheese, long story short the casien protein in it is good at night.

I'm not very creative when it comes to preparing meals so mine stay pretty boring. But you could look into receipes. I have used lemon juice and some other spices to change the taste up before, and if you experiment you may create something amazing, so you can play with it.

As far as lifting goes I would suggest joining a gym.
Find a cheap one with a squat rack.
At first in gyms I was all about looking at how pretty and bright everything was. But now, I love my hole in the wall gym. Its at the back of this poorly light hall, you walk in and the ceilings aren't finished, the equipment is old(er) and its starting to get that layer of rust. Its perfect, I dont want it to be bright and cheery, oh and its only costing me and my brother $27 a month. Thats for the both of us.

Just find some where cheap and work on your form for now.

Hm. Well thanks for everything dude, really. You're the second one to suggest a gym thats not too expensive, like a Y. I just have to find one thats close preferably walking distance since I dont drive. I just returned from the store, I dished out about 50 dollars to cover my new diet. Broke as hell now but I think the investment was well worth it. So until I find a cheap gym I guess im walking/tobatta. Hopefull I can find some at home full body exercises that would help me. The thread you left earlier seems to link to something about that. In either case, thanks again I suppose for now all my question have been answer and I'm just waiting for the result. Hopefully I can vary up my meals like you suggest, so I wont get bored with the same old thing every day. Though I must admit, even on this 1.5k calorie a day diet I dont get hungry at all. I suppose thats a good thing.

thehardway


Chris, being a former fat ass myself, your are not giong to get a beating from me... I agree with your advice, and have dished out the exact same advice several times.... so carry on!

Will do! Thanks!
 
And Determination, at your current level, body weight things could help a lot.
 

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

chrisshepherd

thehardway


Chris, being a former fat ass myself, your are not giong to get a beating from me... I agree with your advice, and have dished out the exact same advice several times.... so carry on!

Will do! Thanks!

And Determination, at your current level, body weight things could help a lot.

I'm not quite sure I understand what you mean by this.

Its nothing personal. I've been there. Considering that you're doing assisted pushups, you could potientally see more progress from just doing these and other movements without weights.

You said that prisoner squats messed up your legs. You're not as advanced as someone who's been training for even a few months time, and nowhere near someone who's been at this for a year or more. 

A person who's been at this for a while could probably do prisoner squats until it was just boring and they stopped. They may never feel the effects. Where as you're new to the game and you may get good results from these things.

Eventually though(sooner rather than later) you'll have to add weight to continue to make strides. And thats where a gym comes in very handy.

There are ways around going to the gym. If you have garage and a few hundred extra dollars, you could always buy your own stuff and use that. There was a thread I remember from way back that talked about using other things you can just find around, tires, bags of sand, tree's, IDK where to even look. haha its been that long ago. 

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

There's no shame in going to the closest wooded area and finding a heavy log or a few big rocks to carry and move around or toss.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

chrisshepherd


Its nothing personal. I've been there. Considering that you're doing assisted pushups, you could potientally see more progress from just doing these and other movements without weights.

You said that prisoner squats messed up your legs. You're not as advanced as someone who's been training for even a few months time, and nowhere near someone who's been at this for a year or more. 

A person who's been at this for a while could probably do prisoner squats until it was just boring and they stopped. They may never feel the effects. Where as you're new to the game and you may get good results from these things.

Eventually though(sooner rather than later) you'll have to add weight to continue to make strides. And thats where a gym comes in very handy.

There are ways around going to the gym. If you have garage and a few hundred extra dollars, you could always buy your own stuff and use that. There was a thread I remember from way back that talked about using other things you can just find around, tires, bags of sand, tree's, IDK where to even look. haha its been that long ago. 

True. Yea I'm just trying to work my way up, though i don't know if I should keep squats in my small routine or not. Every time I do a few sets of squats, my legs are ****ed for a week, it was the same all throughout high school with football. They're feeling better now, I should be good to go by tomorrow morning. Pop's and I are lookin for a very cheap gym, I've been asking around apparently theres one in the area so I'll be checking it out tomorrow as well.

King Bill Raaaymond


There's no shame in going to the closest wooded area and finding a heavy log or a few big rocks to carry and move around or toss.

If worse comes to worse, I will definitely be doing this... Maybe. Provided there are no deer around. I kinda have fear of Deer. Call me a pansy but, I was walking through this shortcut once, came across Mom and Pops and the little one. Had to back out before I got hurt, they started trottin towards me. Scared me half to death.

Ahahaha its just cause the little one was there. I'm not laughing at you just the situation.

And keep the legs work in there bro!

Other than having a ballanced physique squating will help to increase testosterone(sp?) production, which will help you build more muscle and lose fat quicker. I know it sucks when you cant walk right. Believe me I know this all too well. But eventually that feeling will go away, after training for a while you wont get sore anymore. I've found it helps to get my post workout meal in asap. I leave the gym drinking my protien/creatine shake.   

Keep at it. Keep it simple, and stick to it.

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

chrisshepherd


You want spoon fed?

Here you go:
This.

I mean that should pretty much cover it.

hello girl...remember that in everything, moderation is the key.
for your meal, a balanced diet is best. and of course, exercise to
balance it off.don't overdo things and never ever expect quick result
slowly but surely certainly is best. be paient

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