File :-(, x, )
Anonymous
Over the last year, I gained a lot of weight. Pretty slowly, so I didn't notice until I got really huge. I went from 160 lbs (I'm 5'8''-5'9'') to (the heaviest) 221lbs. I decided, I had enough. Back in December, when I weighed 215, I got myself down to 204 with diet alone but with Christmas and everything I lost track and just threw it aside. Then, I shot up to 221. After my gut was even starting to poke out of XL's and I girl that used to be in love with me starting dating some other ugly faggot, I decided to fucking get back to a healthy size. (CONTINUED)
>> Anonymous
For the first two weeks, I ate only 1200-1400 calories a day based on the info I found here (http://www.soyouwanna.com/site/syws/loseweight/loseweight.html)... That got me down to 212.6... the only exercise I was doing was a few 5 KM walks a day.

The third week, I bought a bike, and I've been doing four 4.5KM circuits a day, all on an uphill incline. I'd been going moderate intensity, not all out because I have a heart/anxiety issue but I've been going pretty hard, pushing myself a lot more each day. I've lost 11.2 lbs so far (that's 3.7 a week), I don't know if that's good but now I want some advice on how to better my routine. I bought some dumbbells, I'm well aware of the exercises you can do with them, I'm also buying a flat/incline bench today so I can do more exercises. Any tps on a routine I should do? Also, since I am burning roughly 800-1000 calories with my biking, does that mean I should eat an extra 800 calories? I didn't realize that until yesterday, if I'm only eating 1200 a day, and burning 800, then that means I'm only getting 400 right? If so that is bad, and probably the reason why I only lost 2.2 lbs this week.

tl;dr: Anyone got some tips for someone just starting to be healthy? And have any good weekly workout routines (dumbells only) to share?
>> Anonymous
Also, pic related, it's me... but I'm not as thick as it looks, the XL shirt is really wide.
>> Anonymous
Maybe your girlfriend left you because you don't shave and dress like shit. You might want to eat a bit more, since 1400 + exercise seems a bit extreme. Otherwise you're good, just work hard.
>> Anonymous
is that big boxers hanging on the wall? if so, good progress :P
>> Anonymous
Also, my caloric intake when I started was like 3760 calories a day or something, now at this weight it is 3577. I adjust it every few days.
>> Anonymous
>>164276
I just grew it, and that's my work out look.

>>164277

I LOL'D!

But srsly guise, I need a little halp.
>> Anonymous
Basically I'm just looking for a little diet advice, incase I'm doing something wrong... if not then a few tips on a workout routine will be nice. Just sometihng that works, like what muscle groups I should do together, how many reps, what days to rest, etc....
>> Anonymous
I log what I eat everyday as well, here is an example...

Day 21:

Cereal - 200
Veggie Dip - 100
Tomatoes - 50
Cucumbers - 30
Orange - 35
Kiwi - 34.5
Grapes - 16
Sandwich - 103
Tuna - 120
Tofu - 300
Popcorn - 240

= 1228.5

(2385.5 less)
>> Anonymous
>>tl;dr: Anyone got some tips for someone just starting to be healthy? And have any good weekly workout routines (dumbells only) to share?

Hit the gym regularly and start getting ready to do HIIT in 2-3 weeks.
>> Anonymous
if you get the bench you can cover everything except (proper) deadlift and squat, so that will be a big benefit for your dumbbell workout. find out your BMR, and go read some beginner articles on exercise pages like t-nation.com. that place will cover both your diet and workout plan
>> Anonymous
>>164295
Can't afford the gym here as of yet, it's fucking 70 bucks a month, unless I commit to a year then it's 40 a month, but since I don't know with school and work and shit, I'm not committing to anything yet. I will look into HIIT though, although like I said I have a heart/anxiety problem and if my heart gets beating too fast, like insanely fast, then there can be complications, although with my biking I have been going at it pretty hard and been fine, each day I get a little better, once I feel comfortable I'm going to start jogging again (When I was 160, I used to run 6KM a day in my powerfit class).

>>164296
Any specific links? I'm gonna go there now though. Is what I've been doing so far good or bad? I have the will power and the effort, I just want to make sure I'm putting it towards the most efficient routine.
>> Anonymous
I'm confused now, on site says BMR = Body weight multiplied by 12 (for men)... which gives me 2524.8... but this site (http://www.bmi-calculator.net/bmr-calculator/) says my BMR is 2104.392... which is right?
>> Anonymous
>>164310

It's generally weight in lb x10, some take into account other factors which arent really needed.
>> Anonymous
OP here, any other tips?
>> Anonymous
>>164357

Yea, lose the facial hair, you're not in 'nam.
>> fuck
DUDE YOURE MADDOX
>> Moonmauler !!LgNbdvCFAuN
>>164357
Eat more. Eat healthy. Eat frequently.

Squat. Seriously. If you don't have a barbell get a sandbag. Fill it with sand. Squat it. Learn the proper form though.

What kind of cereal do you eat, and with what kind of milk?

You eat a lot of fruits and vegetables, which is good. Keep that up. You may need more protein though. You should be eating a good source of lean, complete protein every 3 hours or so if you want the best results.
>> Anonymous
>>164369

>What kind of cereal do you eat, and with what kind of milk?
I eat Special K lol with 2% Milk, I am going to get into drinking 1% though, fewer calories.

>You should be eating a good source of lean, complete protein every 3 hours or so if you want the best results.

What is a good example of lean, protein? Chicken?

Also, I haven't started lifting yet, I will later after I get back from my aerobic exercise (the 20KM bike ride). I -just- got back from purchasing a bench too, I'll look into getting a barbell tomorrow actually. I'm not looking to get supper buff or thin though, I just want to go back to the way I was, or close to it, my goal is 180-190...
>> Margaret
>>164293
There are more than 16 calories in grapes. Isn't it like at least 50 for one serving? I think it might be more, but you should readjust those calories there. I think most of those are off.
>> Anonymous
>>164381
No, I ate very little, it was a platter, like 5-6 grapes, 3/4's or a Kiwi and half an Orange.

I found a good site that has accurate calorie listings, the put those fruits (the specific kind I bought, rather) as:

1 Orange = 70
1 Kiwi = 46
1 Grape = 3
>> Moonmauler !!LgNbdvCFAuN
>>164375
Special K is alright, it's not really too great though. If you're gonna have cereal plain cheerios is the best. Put some cinnamon and some splenda on it and you're golden. But if you're getting good results and not enrolling in a fitness competition stick with the Special K if you want.

Egg whites, skinless chicken/turkey breast and fat free cottage cheese are the best sources of lean protein. Egg white especially. Whole eggs aren't bad, but I love egg whites because they are so goddamn filling. Buy a carton of the whites instead of just using eggs and throwing away the yolks. You can make a HUGE plate that will only be like 250 cals. Highly nutritious too. You can't beat that.

Also, I'd HIGHLY reccomend you start weight lifting as soon as possible. You will lose fat faster, and preserve the muscle you already have. Don't worry about getting super buff either; it's not gonna happen with a lo-cal diet. Gaining muscle mass is a very long and difficult process.
>> Anonymous
>>164400
Thanks for the advice man, really, any tips on a lifting routine?
>> Moonmauler !!LgNbdvCFAuN
Don't be intimidated by weight lifting. It's not complicated stuff.

Use the internet to find the right form for benches, squats and deadlifts. These three lifts work pretty much every muscle in your body. Try a 5x5 program to start out with (5 sets of 5 reps). When you're just starting out you can do all 3 exercises in one session, but when you start to get really good and add weight you should only do each exercise about twice a week. Try to keep your session to about 45 minutes also. You don't need marathon 2 hour lifting sessions. Those are counter-productive.
>> Anonymous
>>164415
>>164415
Sounds great, I'll be elartning more and implementing this either today or tomorrow, but should I be doing the squat is a barbell or can I use dumbbels? Also, I am going to buy a barbell tomorrow it seems I need one..
>> Anonymous
>>164435
elartning = learning*
>> Moonmauler !!LgNbdvCFAuN
>>164435
You can use the dumbells. Try the overhead squat. Just hold them over you head and squat.
>> Anonymous
You need moar food.

Seriously, you won't lose weight starving yourself because your body adjusts your metabolism to be shit to make up for it.

Eat 2000 calories a day of HEALTHY food instead of 1300 calories of shit (wtf popcorn?)

You just keep up with this and SQUATZ and you will be /fit/ in no time.

Also, cardio.

Also, cocks.
>> Anonymous
>>164462
It was um, health popcorn lol, I hate popcorn, I just bought it because it was low calories and a good movie snack. Once I start weightlifting in a good routine, I will up the amount to 2000, but right now I only have a cardio routine so I don't really think I need as much. By only eating 1200-1300 I am burning like 2300 calories a day... but I also realizing without lifting I am losing a lot of muscle with that fat so I need to adjust.
>> Anonymous
Anymore tips?
>> Anonymous
>>164603
SQUATZ
>> Anonymous
Are you living in a terrorist bunker?
>> Anonymous
get rid of your tv and get a puppy. take it on long walks every day. your dog will get you chicks, get in shape and help you not look like a fkn axe murderer.
>> Anonymous
>>164609
Yes, a creme coloured bunker with a window, trademark HQ of Al Quaida :)

>>164656
I don't look like an axe murder, more like a rapist strangler.
>> Anonymous
>>164656
PUPPIES MAKE YOU LOOK LIKE A FUCKING AXE MURDERER I KNEW IT
>> Anonymous
>>164714

I was thinking you look more like you look like a hippy protesting against vietnam.
>> Anonymous
>>164724
Yeah, with the army bandana that makes perfect sense,