File :-(, x, )
Anonymous
Dear /fit/, I am a fat fuck. I am 19, Male, 5'8 and weigh about 190. I need a diet and exercise plan. For me things that are planned work better. I can't just "be more active and eat better". I've tried books like Body For Life, but they are full of too much touchy feely "YOU CAN DO IT!!!" bullshit. I just a need a no BS plan that tells me what I need to do and eat to not look and feel like crap.
>> Anonymous
rippetoes
>> Anonymous
>>184833
I don't I can do chin ups and stuff like that nor do I have access to that equipment. That program looks like it's more for skinny people who wan't big muscles. I think I need some Cardio first (not sure though I don't know shit about this).
>> Anonymous
read the FAQ...oh wait
>> Anonymous
Get on a fucking bicycle.

Once you lose some weight, go running. If you want start lifting and stuff then go ahead.
Also cut out junkfood.

THE END.
>> Anonymous
>>184840
no, you size is determined by your diet.

eat at a slight caloric deficit, having muscle burns fat faster.

noobs can gain muscle and lose fat at the same time
>> Anonymous
hmm
>> Anonymous
>>184831

Clearly if you need someone else to do all the work for you then you don't even have the commitment to follow it through. Good luck failing.
>> Anonymous
I'm not sure if you live at homw or with your parents but if you are seriously dedicated to this lifestyle i'd start by throwing out anything that is a processed food in a box all sugary drinks ad beers

that includes:
sugary cereals
boxed crackers
tv dinners
high soduim foods
chips and pretzles
buttered bagged popcorn
fruit juices
anything carbonated
beers

Just throw it away regardless if its spoiled/expired. Then go to the store and buy some healthy foods.

canned chicken (which can run about $1 per can)
lettuce for salads

whole wheat bread
nuts that contain little to no salt
some fruits
lean red meats (97protein/3fat)
canned tuna

olive oil for cooking

lots of dark green veggies
>> Anonymous
Not OP, similar situation, but 2 inches shorter.

I need to lose some freaking weight, and since my classes are finally finishing I can dedicate more time to losing weight and get into a cycle so that when I have more obligations I'll still be in the habit of being active, I guess.

Not to sound like a lazy bastard, but are there any easy places to get decently healthy food or a brand of food that is typically a good choice for trying to lose some weight/eat healthier? By this I mean that buying Hot Pockets would be a bad idea, but I'm sure that pre-packaged salads and probably some sandwiches are good, right?

I guess what I'm trying to ask is "Is it possible to go to places like Togo's, Safeway, etc... and get a sandwich/salad for lunch, or are even those places bad moves for someone looking to consume healthier food?
>> Anonymous
>>185076

You are everything i despise. You want a quick fix, an easy way out. Newsflash faggot, there is no easy way to do it & the majority of pre-packaged food is shit. Do your research you fucking lazy cunt.
>> Anonymous
>>185079
>the majority of pre-packaged food is shit
So there are good pre-packaged foods? I'm just asking if there's something that, at the end of the day, I can just relax and eat. It's not as though I don't plan on exercising and cooking normally, but I don't want the exclusion to me making a healthy meal be me caving and having fast food or anything like that. I'd like to be able to have convenient food that doesn't also contradict weeks of work and effort that I'm putting into it.
>> Anonymous
>>185082

It depends, you need to read the packaging and see how it conflicts with your chosen method of losing fat. When i look at food, i look for something simple like lean meat in a sauce with vegetables, and it usually looks like this:

380kcl
50g protein
carbohydrates 10g
of which sugars 4g
fat 10g
of which saturates 3g
sodium - 1g

That was a chicken in a tomato based sauce with herbs, vine tomatoes and a bit of cheese on the top. It was fairly good, 2 chicken breasts in it. If i could find meals like that, i'd buy them more often but i prefer cooking everything from scratch. I could just replicate it by cooking chicken, can of tomatoes, vine tomatoes, herbs and a small bit of cornflour to thicken it and serve with vegetables.

tl;dr - read the back of the packaging, not the nutritional info on the front (dont know if USA has this system).
>> Anonymous
>>185090
Chosen method? I sort of assumed that the main method involved decreased portions (to reduce caloric intake) and increase exercise... Are there other options that don't involve negative impacts (like the Atkins diet), or are those sorts of things what you mean by "chosen method"?

Also, that sounds good. I'll look for more lean meals. Ideally I'd find something that I could have every day and then take that general recipe and buy the food myself (so something like chicken, broccoli+carrots, and tomato slices or something) so that I could make the food out of reflex rather than have to figure anything out.
>> Anonymous
>>185103

The basic principle is eat less, exercise more. However when you look at it further, the reality is you cannot eat all your calories in chocolate, mcdonalds etc.. Most tend to go with eating high protein, low carb, low fat (eat good fats) and alot of vegetables. This is normally combined with cardio and weightlifting.

Everything you want to know is written in the bible below:

http://rs268.rapidshare.com/files/121796184/burn_the_fat_feed_the_muscle_-_tom_venuto.rar
>> Anonymous
>>185108
Thanks so much, reading it now. It's massive (340 pages!!!) so I'm sure I'll learn quite a bit from this.