File :-(, x, )
Anonymous
I'm sitting at 306lbs 6'2". I'm a fat fuck. I've been a fat fuck for a good portion of my life. I blame football and it's pushing me to be a big as a lineman all my life. I no longer play football so I am not just a regular fat ass. I've done some fad dieting with good results(lost 35 pounds in a few months) but I slowly gain weight back. I've recently had some sort of epiphany and am very motivated to lose wait and stop fapping.

I've started pedaling 3.5-5 miles on a recumbent bike machine. Thats about 20-24 minutes with my heart rate ranging between 125 and 150. I've started eating a bit better(trying to drop fast food completely.) I've walked and jogged a bit but with my bulk my feet, ankles and knees can't cope with it well. I've started taking a multivitamin and am going to try to stop smoking(pack a day,) Can anyone give me advice in regards to light weight training for my arms/upper body. I don't have any free weights and don't plan on going to a gym any time soon. I've tried doing some push-ups but again, I'm too heavy to do them properly so I need something else. Also looking for good advice on food choice. I frequently skip a meal and make up for it by eating a huge fucking dinner and I think that may be one of my issues with weight gain. I'm probably ingesting an average of 2500 calories per day. Also for a 20 year old, what would be the ideal heart rate while pedaling to burn fat? Any advice is appreciated and thank you in advance.
>> Anonymous
     File :-(, x)
>> Anonymous
>I blame

Stopped reading there.
>> Anonymous
>>365826
wow, i stopped at >I'm a fat fuck

fat fucks who let themselves get too far deserve what's coming. There's gotta be one day when you realize you're getting chubby and if you do nothing then you'll do nothing for the rest of your fat life. Enjoy your obesity.
>> Anonymous
>I blame

Unless you repost with I blame myself, I'm out
>> Anonymous
OP Here

I blame myself. It should be be evident seeing as I am a smoker, an antisocial nerd and an overeater that I blame myself. I don't really blame my years playing football, I blame myself for stopping and picking up video games.
>> Anonymous
>>365864

Losing weight is more about diet than exercise. Exercise does help, but most of the work losing weight is about changing your diet.

If you're 6'2", aim to eat no more than 2000 calories every day if you want to lose weight. Eat small amounts frequently during the day, this will speed up your metabolism.

Aim to lose 2-3 pounds per week, no more, or your skin will become saggy as you lose weight, which is very difficult to recover from.
>> Anonymous
>>365864

Actually, looking at your BMR [not BMI] you could easily get away with 2500 calories a day and still lose a comfortable amount each week.
>> Anonymous
What would you suggest for snacking? Would granola of some sort be a better choice than say grapes or bananas?
>> Anonymous
>>365888

How would I look at my "BMR?"
>> Anonymous
>>365892

Not necessarily.

Basically - forget fad diets. Every single one. If you want to lose weight the basic concept is you have to burn more calories every day than you take in, it's that simple. Every fad diet is just monopolising on peoples' lack of knowledge [and ability to part with money!].

You're fortunate being 6'2", this means you need to eat quite a few more calories than someone who is, say, 5'8".

Try and break your meals down like this:

breakfast - 500 kcal

snack - 200

lunch - 500

snack - 200

dinner - 1000

As for snacks, you could have a graola bar or a couple of bananas or two yoghurts [low fat],... there are loads of things out there. Just check that whatever it is isn't more than 200 kcal for your snacks.

If you really want to learn more about how many calories you burn up in a day go here

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
>> Anonymous
Okay I've figured out my BMR to be 3047. I guess I must have been taking in many more calories than I though. Let's say I exercise 25 minutes every day. My bike says I've burned ~60 calories in this amount of time(which seems very low for the amount I'm working) what is a safe number to drop down to? On the fad diet I was on I was eating probably 1200-1400 calories per day all in protein. I know this is too low to allow for vigorous exercise so would 2000 be a reasonable number to shoot for? Thanks for all the information, by the way, I had no idea you could calculate metabolic rate and such.
>> Anonymous
Yeah, working out sucks ass at burning calories. It makes you look and feel better, and builds muscle. But calories... not so much.

Eat slightly less. That's the best advice you'll get. At this point, don't try to eat less, get clean food, exersice. Doing it all at once will fail, you'll fall into a bathtub full of cookies and gain it all back. Slow, and steady.

I lost 20 pounds (12% of my total bodyweight) over the last 10 months. I never starved myself, but I conciously stopped eating 3/4 the way through a meal. It was easy, I was rarely hungry, and I lost weight.

Recently I started going to the gym more regularly, and I've seen massive gains, but that isn't weight loss, it's fitness. At 300+ lbs, go for the weight loss first.

Good luck, you've got a lot of time ahead of you to get through, don't kill yourself to make it a little shorter.
>> Anonymous
>>366060
Well one of the reasons I decided on the recumbent bike was something to get my heart working without the impact of walking or god forbid trying to jog. I have noticed that after a few days of the pedaling my mood has been 10x better. I suffer from Panic Anxiety Disorder and major depression and I'm likely bipolar but without a diagnosis. My sometimes radical mood changes have been few and far between with the exercise. I'm going to keep this routine for a while and slowly start trimming down my diet.
>> Anonymous
AMY WINEHOUSE DIET. CRACK INSTEAD OF MEALS. CIGGARETTES TO KEEP YOU OFF THE CRACK BETWEEN DOING BUMPS OF CRACK.
>> Anonymous
>>366060

>working out sucks ass at burning calories

LOL

WUT
>> Anonymous
>>366068
It takes a fuck ton of work to burn off the cheeseburger you had at lunch. Eat something reasonable vs. bike for 2 hours.
>> Anonymous
>>366065
Stop self-diagnosing yourself, faggot.

Mood disorders are usually due to a bad diet. Eating sugary and fatty foods will unbalance blood sugar levels and give you mood swings. Eat complex carbohydrates and keep up the excercise, and you should be noticing a radical change in your mood.
>> Anonymous
>>366151
I'm not self diagnosing. I've been diagnosed with major depression and panic anxiety and am taking medications for them. Everyone on my mother's side of my family has been diagnosed type 1 or 2 bipolar. Thanks for telling me about myself, though, nigger.
>> Anonymous
>>366065
HIKKIKOMORI
>> Anonymous
>>366613
I meant the bipolar part, dick.
>> Anonymous
>>366151
i used to suffer from anxiety and depression pretty hardcore until i cleaned up my diet and started to exercise. i'd say it reduced it by at least 90%. plus i got 8% bodyfat, wooooooooo!
>> Anonymous
push ups are good. Start with wall push ups if your really weak if not, do some push ups inclined. Put your feet on the floor and your hands on a low bed or something. Do lower and lower inclined push ups until you can do normal push ups.
>> Anonymous
>>366613
Hey I really hope you get off your meds.. i have the SAME diagnosis as you but after losing 75 lbs and going from 260 lbs to 185 lbs and excercising (weights and cardio 30mins + EVERY day) I feel great and got off my meds (paxil and a few others).

I have a panic attack like once every 4-5 months too instead of every day when I was a fat fuck.