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Anonymous
Hey /fit/, I need help. I've been overweight for the majority of my life and I'm looking to change that. Also, I'm developing a risk of having diabetes.

I am about 6 feet tall and weigh around 260 pounds. I recently started using the nearby gym.

I need help on what I should do to have a better body. Anything from what I should do at the gym or eating would be extremely helpful. I really want to look in the mirror someday and not see some gelatinous blob.
>> Anonymous
Dont eat at night.
Eat 5-6 small meals.
Workout hardcore at night.
Workout all day.

Your plan should look like this.

Monday: Lifting
Tuesday: Cardio
Wednesday: Lifting
Thursday: Cardio
Friday: Lifting (as hardcore as you can, make your muscles sore)
Saturday: Break (eat less on break days)
Sunday: Break (eat less on break days)

Never touch sugary shit again, and stay away from fried food. Goto bodybuilding.com and make a bodyspace so you can track your progress as you go.

Good luck mate.
>> Anonymous
>>426383
eat at night.

FFFFFFFFFFFFFFF
>> Anonymous
>>426383
by eating a low calorie, slow digesting food like casein protein, you are providing a steady source of calories throughout the night to keep your metabolism elevated. Otherwise, you will be fasting for 8 hours of sleep. This is contrary to your logic of eating 5-6 small meals a day. Furthermore, you burn more calories during sleep than you do while awake and sedentary. Not to mention the brain alone depletes the majority of your liver glycogen during sleep leaving the rest of your body to rely on muscle tissue for energy.
>> Anonymous
>>426383
>Dont eat at night.
casein, do you speak it?

>eat less on break days
wait, what?
shouldn't you eat more, or at least the same considering this is the big window for your body to build back up?
>> Anonymous
Wow, I'm somewhat like you. I currently weigh 266 and have a height of 6'1". However, the most I've ever weighed was 330 and when I started exercising (in February) it was around 322.

Here's what I've been doing so far: Sunday, Tuesday, Thursday, and Saturday I do 60 minutes on a bike. I go so hard that I'm soaked with sweat (not that hard), but not so hard as to be too tired to go the next day.

On Monday, Wednesday, and Thursday, I do a minor lifting program that focuses on all the major muscle groups and I also go on the treadmill at the end for 16 minutes (1 minute walking, 4 joggin, 1 walking, etc.).

When you notice that you are losing weight too slowly, then increase the amount you exercise. When I first started I only did 30 minutes on the bike, but I had stopped losing weight. I also heard a news story that those who worked out 1 hr per day kept weight off better. So I slowly increased it to an hour (30 min one week, 40 the next, 45, then 50, then 60). I also used to do 20 min. of cycling on my lifting days, but I breathe much harder when I jog and the feeling afterwards was much more pleasurable.

The biggest problem I've had and still have is controlling how much I eat (otherwise I never would have gotten so fat). For the first few weeks I was doing calorie counting, but once I got the general idea of how many calories are in certain foods, I keep a rough running tally in my head.

I don't know how good this advice is, but my constant goal is to push myself, even when I've already done so much I feel like puking. Hopefully, one day, I will not be such a disgrace to the human race.