File :-(, x, )
halp me I'm fat Anonymous
Hey fit, I'm tired of being the fat guy. 6'1" 280 pounds, 40" waist.

For the past week, I've set aside an hour to do some push ups, sit ups, and 30 minutes on an elliptical machine. I've also been eating less than I have before.

I'd really like a meal plan to follow since I don't really know which ones to trust on the internet Any tips? I really don't mind cooking, and in fact would prefer it. Should I take any certain type of vitamins? Also, what exercises are really good for losing weight.?

My goal is to just be a 32" waist.

Pic kinda related.
>> Anonymous
lol elliptical
>> Anonymous
>>383706
What's wrong with that?
>> Anonymous
SQUATZ FATTY
>> Anonymous
do not drink anything but water, tea, or the occasional fruit juice

eat a small bowl of yogurt and a small bowl of oatmeal every morning (minimal brown sugar/maple syrup for sweetening)

eat a chicken breast or a can of tuna with your choice of side vegetable (salad, from a can, whatever) for every lunch and dinner

if you're doing it right, you will feel "a little" hungry at all times

do some minimal weight training (even one day per week is fine) so you don't lose all of your muscle mass

six months from now, when you're still fat as fuck, i hope you remember what i just wrote. IT'S THAT FUCKING EASY YOU PIECE OF SHIT.
>> Anonymous
     File :-(, x)
Holy Crap...Did I post on 4chan and not realize it. I am also 6"1 270 Lbs and have a 40" waist. Really what it comes down to food is that you should avoid anything with lots of sugar in it, because that right there will put the brakes on your metabolism. I did get a meal plan from a guy but I only followed it for about 6 days. In any case, what right for me probably will not be right for you. You have to wing it, I tried fasting and that worked (only ate when the sun was down) and that worked alright, I did drop 10lbs in a month. but as soon as I stopped, it came right back, it really is a matter of keeping at it. As for the workout, you can do more trust me, Oh and lots of protein for muscle recovery, but like I said, you can't really find a meal plan that works you just have to realize whats good and whats bad, but start cooking at home and that should help some

<--- Pic related (Physically my goal)
>> Anonymous
Seriously, cease drinking anything other than water right fucking now. Water is the element which brings life, according to Princess Kitana, and she's 10,000 years old, so I'm going to believe her. Soda is for fat fucks.
>> Anonymous
>>383741
A third fat fuck here,

Wouldn't you be able to have a medium sized bowl of rice with the chicken breast/tuna as a side dish? Because I don't know about others but I fucking love rice(Not to mention theres so many ways to eat it).

Basically, rice is the magic food in my opinion.

Brown rice and lentils + hot sauce - my fucking god, not to mention lentils are good for protein as well.

But feel free to correct me if I'm wrong, I just thought it was a cheap, yet relatively fat free side dish that can help decrease the "hunger pangs" since it's a starch.
>> Anonymous
>>383779
think about the chemical composition of rice

it is PURE carbohydrates. absolutely nothing but sugars.

the entire point of dieting is to force your body to use it's reserves of fats for energy. when you shovel rice down your gullet you're just making it easier for your body to keep all the fat stored. and live off of your food instead.
>> sage
eat a small meal every 2hours to avoid hunger. fiber is good if you are eating carbohydrates. vegetables, fruits, oatmeal are the best. You should avoid sugars.
>> Anonymous
Hi op we could be brothers. I'm 6'1". 240lbs and a 38" waist. 5 years ago I used to be 175lbs and a 32" waist. I've recently decided to change this.
I realised that I had a poor relationship with food and I needed to change this. I've never felt unhealthy. I've never felt that I've lacked strength, stamina or energy. I've just been steady gaining weight.
I sat down and worked out on an average day I was consuming less than 2k calories. I wasn't overeating or eating the wrong things. I cook everything from scratch and I don't drink soda. I do drink alcohol and junk food maybe twice a month.
I was generally eating nothing or lightly for breakfast, nothing or lightly for lunch and maybe eating pasta or rice for 3 for dinner past 8pm. Yes. GREAT.
I don't want to crash diet. I believe that weight loss comes from increased metabolism and more muscle mass. I'm trying to optimise my eating patterns and develop a better lifelong relationship with food as well as a physique that helps to maintain a stable size.
Now I eat breakfast. I eat fruit around 11am. I eat lunch. I eat fruit around 3pm. I swim four hours a week and I cycle 6 miles per day. I eat fruit after swimming.
>> Anonymous
>>383844Cont-
I cook my meals on my days off and I freeze them in normal portions. I get them out in the morning. I get home from the pool or from work and I cook pasta or rice or whatever and I eat as soon as I can while my metabolism is still high. I get done with a normal dinner by 8pm now at the latest instead of always after.
People here might shit on my ideas but I don't want to rapidly change my lifestyle or lose the weight and fight against it coming back on. I'm looking for a better relationship with food, exercise and a stable pattern.
I've been doing this a couple of months. I feel much stronger. My arms and back are more muscular. My legs have always been rock from cycling anyway. My face looks thinner.
I weighed myself and to be honest in the first month I'd gained weight. In the second I'd lost maybe 5lbs. I think I'll be looking at the long haul here but I don't mind that. I think weight loss should accelerate as I build more muscle. When I get below 200lbs I'll be using the gym twice a week too.
>> Anonymous
>>383779

I fucking love lentils too - anyone know the Spanish dish lentejas? Fucking amazing.

A medic friend of mine did tell me once that the problem with lentils, and other non-meat foods is that the body can't get as much protein/iron out of them as it could from actual meat. I.e. a greater percentage of the nutrients are lost in the digestion process. Sucks.