File :-(, x, )
Anonymous
Hi /fit/

So, As you are all used to seeing, I am a fatass. I currently weigh 294lbs and stand 6'4''. I was very fit about 6 years ago (24 now) at my "fighting weight" of about 240, but broke my back and stopped working out at all. I also began smoking and drinking beer every night. Fast food was more than a "once in a while" thing, it was more like a 2 times a day thing.
I have committed to starting to get my life back. I have not had a girlfriend in 5 years and I know it is because of my weight. I am ready for the challenge and have decided to do this sans weight-loss pills (as i have tried in the past). I am ready to work out 3 days a week at a minimum and eat healthy again. I am ready to change.

My problem is that I live alone when I am out shopping, I never know what to buy. I am an amerifag so my typical breakfast would traditionally include eggs, meat, and potatoes. I am going to switch this to a smoothie every morning with a nice multivitamin from GNC.

My lunches are usually a turkey/ham sandwich and some chips.

Dinner would be whatever I have around, mostly pasta or chicken, or white rice with assorted veggies (peas, corn, etc.) mixed in.

Now that you have a bit of backstory, I need some advice. What should I be eating to really shed the pounds. Exercise will be taken care of by my new YMCA membership but my food intake is what is killing me. Can anyone recommed a shopping list/meal plan to go with? I am just at a total loss when it comes to planning healthy meals. What has worked for you? I see all these motivation pictures and know that these guys/gals must have a meal plan or general shopping list.

Help me /fit/ you are my only hope.

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>> Anonymous
lay off junk food.
no calories from liquids - no soda, milk, juice
5-6 SMALL meals a day
eat fruits, veggies

Oats+Egg Whites+Fruits for breakfast
Chicken Breast/Tuna Sandwich on whole wheat for lunch
Soup+Vegetables for dinner
Fruits in Between
>> Anonymous
Depends on how specific you want to be. Do you know how to work out your BMR? It will act as a rough base for you to calculate your ideal calorie deficit, and don't forget to change it every 3-4 lbs so you're up to speed.

In general, high protein, fairly low carbohydrates and just a whole lot of good, wholesome and healthy food eaten at a deficit will help you. Emphasis on the high or at least adequate protein.
>> Anonymous
>>445534
>a whole lot of good, wholesome and healthy food eaten at a deficit will help you
This means fruit, vegetables (!), lots of healthy meats and fish, wholegrains where possible and the like.

And as before stated, no calories from liquids, it's a waste.
>> Anonymous
>>445532
Perfect. This gives me a decent base

>>445534
I do not know how to calculate that, but got the /fit/ excel spreadsheet thing and am figuring it out i suppose.

>>445537
On the protein, should i focus on chicken breast as i have heard it is the best for you? How about on the whole grains, do you mean whole grain breads or something like oatmeal and flax and all that?

Thanks so far /fit/!
>> Anonymous
>>445547
>I do not know how to calculate that, but got the /fit/ excel spreadsheet thing and am figuring it out i suppose.
Don't worry, it's easy. Wiki and Google. If you're lazy, bodyweight x 10-14, it's extreme in the lower end but if you're very overweight, you'll need it.

>On the protein, should i focus on chicken breast as i have heard it is the best for you?
ANY protein you can get. Learn how to make cottage cheese tasty, blend it with fruits and milk to mask the taste and have it that way in large amounts (250-300g at a time). Tuna is great, chicken breasts are a great source of protein for a low caloric value. Even some red meat is fine as long as you don't overdo it - that's the main idea here, moderation and a tight calorie deficit.

>How about on the whole grains, do you mean whole grain breads or something like oatmeal and flax and all that?
Just substitute whole grain for the whites you would normally eat. Ideally, you'd avoid these completely, but it won't hurt too much to include them in your diet. Oatmeal is brilliant, your white bread should become wholegrain bread, oh, and as long as we're on the topic of starches, sweet potatoes.
>> Anonymous
>>445547
http://www.preventdisease.com/healthtools/articles/bmr.html
Add to this 500 cals if you have a desk job/student. 1000 if you mine coal or some shit.
Then cut 500 from it everyday to lose weight in a healthy way
>> Anonymous
Oats for breakfast. Throw in a fruit for either breakfast or lunch, or both. A banana is a good choice. Get some meat in your diet, tuna is a great, quick and easy choice for lunch, but don't do that every single day.

Avoid chips, fries, all fast food and sodas, and sweets. Just cut them out completely. Try and drink water exclusively, but if it's easier, then just ween. Switch to 1 diet soda a day. Then make it every other day, and eventually stop drinking them entirely. You can lose a metric fuckton of weight just by skipping sodas.

Don't eat after 8PM. Oh, and for heavier people who don't have a routine, it can be helpful to work hard on your diet/excercise for 6 days a week, and then give yourself a treat on the 7th. Go out to McDonalds or something on the 7th day. Sure, you'll gain weight, and it's not healthy, but you'll hopefully be reversing that throughout the week.

Really, you just have to find what works for you.
>> Anonymous
>>445553
actually, since you're a bit heavier right now, it might make sense to cut upto 700-800
>> Anonymous
>>445551
Excellent! I already eat whole grain bread, but fear I eat too much of it. Thanks for the tips!

>>445553
Wow, that puts me at 2979 calories a day! I didnt even think I ate near that.

>>445556
Brilliant! Cheers.
>> Anonymous
     File :-(, x)
listen buddy cut out beer, soda, fast food. instead!

eat lean meat ( chicken, beef, tuna )

And veggies
NO CARBS


and do cardio.

you will loose 30 pounds in 4 weeks.
>> Anonymous
>>445583
>NO CARBS
hm
>> Anonymous
Don't forget to eat your fat too. You want a balance between saturated, monounsaturated and polyunsaturated. So that means like eat some eggs with cheese, some olive oil and some walnuts or pecans.
>> Anonymous
>>445547
chicken breast, turkey or fish. all have the best protein/fat ratios
>> Anonymous
You're 300 pounds, cardio isn't the best right now. just switching to clean eating with a daily calorie consumption of 2400, that'll work a lot.
Then when you drop around 30 pounds, start brisk walking every 4-5 days a week.
>> Anonymous
Oh yeah, that's another thing - low carbohydrates with cardio might be a kind of terrible idea. Just putting it out there.
>> Anonymous
>>445583
>>445587
conflicted opions are conflicting

>>445589
>>445591
Excellent, I usually make my pasta with olive oil, this should help. Though with the whole carb thing, should i cut down on the pasta products?

>>445592
Thanks! In the meantime though, should i still use something like an elliptical trainer? Like i said, the Y has a bunch of machines. I plan on doing eliptical for 30-45 min and then lift. Am i going about this the right way?
>> Anonymous
Go ask your doctor for some fucking appetite suppressants, say you tried exercising etc etc etc. But you eat too much and you need HALP.
>> Anonymous
>>445603
>Though with the whole carb thing, should i cut down on the pasta products?
Yes. If you must have pasta, keep them for your "cheat" meals, which should be very limited on a hypocaloric diet. Substitute for better starches, or better food in general.
>> Anonymous
>>445606
It is not that I have a problem eating too much (well maybe..) but the problem is that i eat complete shit most of the time.

>>445607
Thanks!

And if anyone has any info on this 4chan Diet plan excel sheet-- With the BMI numbers, are they supposed to be in CM or inches?
>> Anonymous
Just a note: a lot of people like to add mayonnaise to their tuna. DON'T FUCKING DO IT.

Avoid mayo like the plague man, it's a diet killer. Just plain tuna, straight from the can to your stomach.
>> anonymous
you should eat whole grains, vegatables, lean cuts of meat, and some fruit wouldnt hurt. Also do lots of cardio and work out like you said u will and you will see results.
>> Anonymous
>>445673
>>445736
Excellent suggestions.

My usual tuna sandwich involves as much mayo as it does tuna. Thats going to be a toughie.. But im ready for it!

to everyone on /fit/ that posted in this thread with help, THANKS! I sincerely appreciate it.
OP
>> Anonymous
>>445746

glhf :)