File :-(, x, )
Halp! Anonymous
Ok, I'm sick of it /fit/.

I'm fat and I'm sick of being fat. I eat badly, with no help from my parents, they buy junk so I eat junk, I need you to help me with my diet as well as what I should do to exercise.

Stats:

Age: 19
Sex: Male:
Height: 185cm or 6 feet
Weight: 115 Kilos or 253 Pounds (Man, your imperial system makes it more harsh)

I want to mainly lose the fat, but muscle gain isn't out of the question either. Can /fit/ help me get fit?
>> Anonymous
DRINK WATER, CUT OUT SOFT DRINKS, 6 MEALS A DAY, YADDA YADDA YADDA
>> Anonymous
>>387663

....6?
>> Anonymous
>>387666

Small meals I should say. For metabolism.

Like a can of tuna or something. Every couple of hours.
>> Anonymous
Ah, ok. I'm probably going to need more help than this though...
>> Anonymous
Make sure you use more calories than you eat. Keep a journal of what you eat for a week, you'll be pretty fucking surprised what shit you put in your mouth. Depending on how many calories you're eating at the moment, you'll probably want to cut it down a bit.

Go jogging four or so times a week to start out and get your joints used to it. Then you can go on to running. Do atl east 45 mins of cardio, preferably when you wake up before you eat any thing.
>> Anonymous
>>387670
More like for hunger. If you eat 1 big meal a day, your metabolism skyrockets for that meal. If you eat a lot of small meals instead, it increases bit by bit instead. Doesnt really matter at the end of the day. At least this is what I've read recently.
>> Anonymous
>>387682
http://www.thestretchinghandbook.com/archives/metabolism.php
>> Anonymous
Ok /fit/ I have a meal plan. Let me know what you think.

Breakfast:
2 pieces of light cheese.
2 pieces of multigrain bread.
25g of sliced meat.
1 piece of fruit.
250ml of low fat milk.

Morning Tea:
2 pieces of small fruit. (kiwi fruit?)

Lunch:
2 Sandwiches with cold meat and lots of salad.
1 piece of fruit.

Afternoon Tea:
300ml of milk

Dinner:
100-150g of lean meat, pork or chicken.
As much Salad or Veggies as wanted.
No carbs.

Supper:
One tub of Yoghurt.

All Day: Lots of water. No Soda.
>> Anonymous
don't forget green tea and OATZ
>> Anonymous
>>387703

Do green tea and oats help?
>> Anonymous
>>387699
Make it cold water like below 60F. Itll burn 25-40 calories per liter.
>> Anonymous
>>387723

serious? awesome. Yeah, I get it from the water dispenser in the fridge. Pretty cold.
>> Anonymous
http://www.t-nation.com/readArticle.do?id=1654364

nutrition for newbies.

u welcome shawty
>> Anonymous
I'm 22 and (was) 122kg. I've given up all the soft drink and chips and chocolate and all that shit... In this last 5 days all I've had each day is my morning coffee, a couple of bottles of water throughout the day to flush the sugary shit out of my poor kidneys, and if I'm lucky, a sandwich for dinner (typically a cheese sandwich). Maybe a tad of ice cream.

5 days and I'm already down to 115kg. Fucking insane.
>> Anonymous
>>387726
cutting out crap and upping water intake does wonders
>> Anonymous
>>387729

Yeah, but reading that metabolism thing seems to entirely contradict my methods :P
>> Anonymous
>>387726

Doesn't sound like a very healthy way to do it though.
>> Anonymous
     File :-(, x)
>>387661
Okay you will start by dropping those junk food slowly(if you can't do this then might as well hang yourself)

second you start doing 1h walks in a safe enviroment(don't come complaining to me how a black guy raped you because of your own stupidity). The reason i say walks because if you start running you will probably destroy your legs and get unmotivated from the whole running thing..so start safe and walk transition to running later if at all.

You could start dancing alone listening to some music..you might shed some that way.

See that picture? okay good now look at fedors feet and notice what's close to them and get a 8kg and 4kg kettlebell. Also get a jump rope and a gymnastics rings if you can.(these cost money but are worth it)

Rock On!
>> Anonymous
>>387735

Oh yeah, forgot to mention that each night I'm doing 10 laps around a... Shit I don't know, some huge ass paddock on our property, doing 20 x 20kg lifts on the weight lifter thing, and doing 150 steps on the stepper-tron, whatever that's called.

/knowsfuckallaboutfitness.
>> Anonymous
>>387736

one hour walks? I don't really have anywhere to talk to, this place is bland. haha, I wish I had a treadmill. Maybe I should join a gym. But no monies. Skip Rope sounds like a good idea. They're relatively cheap, I think I will buy one.
>> Anonymous
>>387738

Get a cheap mp3 player, and start walking. I know its boring but hey, it works! Try looking in to "power walk" they are said to do wonders with 1h a day for over weight people who cant start running straight away.
>> Anonymous
>>387742

Yeah I have an iPod. Forgot about that. I should just walk around for the extent of the Beatles - Love sound track.
>> Anonymous
>>387661

Easy things first:

Cut out the junk foods and soda.
Start SLOWLY cutting back on your portion sizes. If you do it all at once you'll just get too hungry and quit.
Walk a lot - we're talking lifestyle change here. When you park your car somewhere, park it as FAR as possible from your destination, and walk there. Use the stairs. Go to the farthest bathroom when you're at work. This sort of thing.
WEIGH YOURSELF WEEKLY (at the same tiime of the day - right after you wake up?) and keep track of the total. Put this total somewhere you can see it every day, as motivation.

Now comes some tougher stuff - exercise. If you want to see results of your weight loss before you become unmotivated, this will help a LOT. I assume you spend a decent amount of time at your computer - this is not a terrible thing, so long as you bust it up with some physical activity. Here's an example of what I do when I'm gaming sometimes: Every time I come to a level load, end a turn, or come to some temporary stopping point, I get up from the computer and do a quick exercise (10 pushups, 10 knee bends, 20 situps, or similar - get creative). If you find you can't remember to do these things, set a 10 minute repeating timer. Every time it goes off, do an exercise. This will turn your computer time into something a bit healthier, but keeps the workout light enough that you can do it in street clothes.

As for your food choices above, that seems like an aweful lot of dairy to me, but I'm no dietician. The best thing to do is to count calories, at least for starters, because it's easy to so and most people routinely consume more calories than they need to.

Oh, and if you find yourself craving sweets, try this: get a bag of grapes (red or white, your preference) and throw them in the freezer. When you crave something sweet, try a frozen grape.
>> Anonymous
2 pieces of cheese, 500 mL of milk and a yoghurt? That too much?
>> Anonymous
>>387777

Perhaps not. I'm not really good with metric measurements.
>> Anonymous
>>387781
Buy a food scale, brah
>> Anonymous
after waking up, do as many push-ups as you can. let's say you can do 5, keep doing it every day. after a week or so, try add 2/3 more, but keep doing every day your record. i'm already at 20 every day and my body looks so much better now.
>> Anonymous
>>387789

and one more thing. don't be obsessed about your body. i respect more someone that wastes time reading Dostoievsky than some loser who goes to the gym.
>> Anonymous
>>387769

Addendum to this: If you're going to do the "Gamer's Workout" every day, don't make it a full body workout. Break it up so that you're working upper body one day, lower body the next, so your mucles get adequate time to recuperate.
>> Anonymous
>>387736

hey, got any tips on how to do a good workout with those kettlebell?.. saw them being used in a movie the other week, but I don't want to screw up my back or something silly hehe...
>> Anonymous
>>387789

I can't really do push ups. I don't have very strong arms.
>> Anonymous
>>387805
http://www.youtube.com/watch?v=avyAJW683mM

YOU MEAN THIS ONE?
>> Anonymous
>>387822

So do girly-pushups for starters - from the knees, not the feet.
>> Anonymous
>>387805
you'll find good workouts on youtube. goodluck ;) (kettlebells are killers)
>> Anonymous
to get used to doing pushups (if you cant do them at all), just put both your hands on a counter like in your bathroom or kitchen, and take your legs a few steps back and do pushups on those. Work your way up to doing 50 of these in a row, then you can do about 15 normal pushups and you will be much stronger.

When you are getting ready to get into the shower in the morning, just lean over the bathroom sink and do 20 or however many you can. Eventually you will do them with no problem and can move to real pushups
>> Anonymous
You look like the wendys girl. Why dont you get a fucking haircut then well talk about muscle