File :-(, x, )
Anonymous
Hello /fit/.

I'm sure you've gotten plenty of "I'm overweight wah I don't know why McDonalds is making me so fat" so I'll spare the details. I'm going to need some help, and my doctor is a money hungry Indian that barely speaks English, let alone know what he's talking about so I turn to you for help.

I am 18 years old, 5' 11" 233-237 lbs (fluctuates, I'm usually 236), although people tell me I look like I'm in the high 100's. I have a pretty big frame, as I can tell by the size of my ribs and the wrist test.

My diet pretty much consists of shit. Fast food and such, but I'm willing to change my habits completely, as pretty much everything tastes good on a restrictive diet.

My exorcise routine is non-existent. Pretty much the only things that are in my apartment that are exorcise-esque is a VHS of Sweatin' To The Oldies (rofl) and a treadmill. However, I live ~1 mile from a gym so finding equipment shouldn't be too hard.

I realize it will take months or even years to get me into a target weight of ~160-170lbs, but I'd rather have it take a long time than not do it at all. I hope to get at least some muscle, but getting the weight off first is absolute top priority.

Does anybody have any advice? Any help would be appreciated.
>> Anonymous
Cardio, lot of it.
Proper diet.
Iron will.

If you have all of those 3, it's just a matter of time!
>> Anonymous
Stop eating shit and excersize.

No more soda, no more fast food. Ever.

Get a bike.
>> Anonymous
Lurk around here for detailed info, its said above

-cardio
-proper diet
-willpower

>>as pretty much everything tastes good on a restrictive diet

If you like your vegetables, then its a good start. Your friend is lean meats, vegetables and protein based foods. Your enemies are un-natural sugars, carbs, fats. Dont cut out carbs completely, your diet should be roughly:

60% protein, 20% carbs, 20% fats

Google "BMR calculator" and find your BMR. Hack 1000 off it, its your new calorie limit. Fill it up with the food groups displayed above.

Exercise should consist of moderate to intense sessions of Cardio i.e. jogging, swimming, running, cross trainer etc..

Start off at 20 mins a day and increase it over 6 weeks till you can do 40 mins in one sessions, then build it up to 1 hour sessions when you can handle more and more.

Weight lifting - Do this BEFORE Cardio. It will burn through Glycogen aka your primary fuel source from carbs, leaving your cardio more effective at using fat as an enrgy source.

When you switch to burning fat as an energy source, it will be more intense and a bigger effort as fat is not an efficient energy source. This happens approx. 20 mins into a cardio session, varies from person to person on many factors.

Any more info just ask.
>> Anonymous
crying on the internet helps
>> Anonymous
If you're brand new to calorie counting, use one of the free sites (I like www.fitday.com, but google it if you want variety) to track your food, weight and exercise. Track EVERYTHING.