File :-(, x, )
Routine n Motivation JebusJuice
/fit/ I need help. I'm a lazy fucker and i'm fat to boot. Also, by fat i mean like xbox huge; 290lbs~ and i'm 6'4 so i'm basically a fat gorilla... What i need from you guys is a exorcise routine that incorporates both muscle building and weight loss...(ie; list of machines to hit every day and what days) and also i need motivation...i need you to motivate me by showing me what the hell I'm missing by feeing a fag lazy bastard. HALP ME /FIT/ also do you guys think i should take a weight loss pill/supplement
>> Anonymous
/bump
>> Anonymous
     File :-(, x)
wat
>> Anonymous
>>56498
Ooo... yeah, about that. You're going to have change some of those paradigms around before you start.

Here goes the /fit/ spiel:

In /fit/, we either build muscle or lose fat, not both. You need to start by losing fat until you reach a healthy BMI. Then you can worry about building muscle. What muscle you do have from being 290 lbs will look decent at a healthy BMI. Diet, five to six small meals a day, whole grains, vegetables, lean proteins. Lift about three times a week, HIIT on off-days, cardio after lifting, rest on Sunday.

Machines? Nah, bench, deadlift, squat. Throw in some other stuff like burpees, push ups, sit ups, pull ups, dips when you're ready.

Supplements not necessary in this phase, good luck.
>> Anonymous
DDR.
>> JebusJuice !TK/UA49EzE
well...say i have this slight issue with uh...publicly humiliating myself at the gym in which a girl i have a massive crush on works...all i have in my house is about 25lbs in free weights some elastic bands and an eliptical...for weight loss...how long and what intensity should i set do eliptical for xD?
>> Anonymous
>>56506
No, FUCK YOU, EVERYBODY feels that way when they start going to the gym. Go a couple of times and you'll feel just fine. People do not respect a fatass LESS for going to the gym and bettering himself. Also get a friend for spotting and to keep on routine.
>> Anonymous
>>56506
I think we'd say "get over it, faggot". Said girl will be impressed that you're actually doing something with your fat self if she notices you're there at all.
>> JebusJuice !TK/UA49EzE
but i'm skeared...
>> Anonymous
>>56498
>>56502

Also keep in mind that if you're 290lbs, a lot of that will be muscle. I remember reading some study where they fed sedentary males a hypercaloric diet, and even without working out, 30% of the weight they gained was muscle.

So, best to hit the treadmill/elliptical. Once the fat goes away you'll prob be left with a fairly ripped physique.

To avoid losing muscle during the weight loss phase, don't go below 500cals under maintenance daily. If you do that'll backfire as your body will be put in starvation mode.
>> Anonymous
>>56515
The gym is more scared of you than you are of it.

What do you expect us to say?
>> JebusJuice !TK/UA49EzE
>>56522
and also i need motivation...i need you to motivate me by showing me what the hell I'm missing by feeing a fag lazy bastard. HALP ME /FIT/
MOOTIVATE.
>> Anonymous
>>56534
If your going to last you have to motivate your self.
>> Anonymous
>>56534

Motivate you? Oh ok.

That girl you have a crush on? You will NEVER have sex with her unless you lose weight.
>> JebusJuice !TK/UA49EzE
>>56553
...that did it...
>> Anonymous
>>56555
Dont listen to him, I lost 130 lbs for a girl, still no sex. Now im fit for no reason and depression is worse than ever!
>> jdA !!wWNwtvqbMqB
If you want motivation, then think of women/men/shims, whatever your into.

Its also impossible to lose fat and gain muscle at the same time, so what i would advise you doing is learning HIIT, get down to a reasonable size, say, 180lbs, then building mass.
>> JebusJuice !TK/UA49EzE
     File :-(, x)
Ok, so i was gonna do the hit but i was trying to figure out what the weightloss was over the session, the starting 8 weeks that went from 4>15minutes burns what exactly? I know this may seem lazy but i wanna be in shape by next summer xD and i wanna know what exactly the guy in my pic did...7 months for that kind of weight loss
>> spanishbomb !!o2n54vlWHXd
>>56581

Are you currently doing anything to exercise right now? If not, then why even ask what your exact weight-loss will be? It will be better then whatever you are doing now.

Change your fucking attitude, it's horrible. Stop worrying about "perfection" right now in your routine and just start doing shit. Take everything in strides. Start by eating healthier and slowly but surely work in a strict diet. Start working out more, and slowly but surely start to perfect a regime and keep track of your calorie loss every day.

Don't worry so much about how much you weight, just start getting active and you'll start to notice yourself getting more in shape.

This is advice from a recovering fatass. 225 in August of last year, 175 right now. Dropping to 165 for my final weight area.
>> Anonymous
Note: Unless the person is a huge jackass, no one will ever laugh, or scoff, or really think anything of a man in the gym other than "hey, that guy's trying to get in shape, good for him." As long as you take it seriously and don't make a fool of yourself (aka wearing twenty variants of Under Armor and flexing profusely after every set) then most will probably approve of your weight loss.
>> JebusJuice !TK/UA49EzE
Thanks everyone, i'm ready to be /fit/...tommorow
>> Anonymous
>>56502
>>In /fit/, we either build muscle or lose fat, not both. You need to start by losing fat until you reach a healthy BMI. Then you can worry about building muscle.

are you being sarcastic? why the fuck does anybody listen to or believe shit like this?
>> Anonymous
The ONLY time I have ever laughed at sombody in the gym: There was this kid in there, I had seen him around campus, nerdy type, skinny as a rail, not an oz of fat or muscle on him. He had with him his friend who was of similar build, complete with white guy afro-brillo pad hair, sweat band, and bright blue tank top. This kid was benching the bar, with a 2.5lb on each side, while his friend spotted him, with each rep thrusting his fist in the air and yelling the rep number. He got like 6.

Srsly, if your ass maxes out at 50lbs bench, go home and do some pushups, then come back.
>> Anonymous
heres some motivation

either stay like a fat fuck and never trust your cock into any vagina or be invited to fucking orgys every week.

start doing deadlifts,squats,benchpresses,military presses,pull ups(use lat machine since your too fat for a pullup) chin ups(also lat machine),rows(awesome for building back) and start cutting carbs and fat - your ideal meal should be something like 50% protein,30% carbs,20% fat. rememeber avoid machines unless you cant do something like chin ups,pull ups.

eating should be something like in morning have protein(meat)+ carbs something like brown rice and as day goes on the more carbs you cut out like for dinner no carbs at all - best would be a nice protein shake.
be sure to drink plenty of water during the day.
about cardio you want intense workout your body will have to adapt to intensive stuff like for example for 1 minute bang a heavy hammer something like 20 pounds into a tire (you can sort this shit at home) and then rest for 1 minute and repeat few times - also if you can do some sprinting unless your too heavy (your keens hurt like bitches after doing that means your a weak fag and cant do it) so you use a bike and rush like a motherfucker for all you can then drive slow then rush again.

thats all you need to know
>> Moonmauler
>>56832
Concentrating on bulking or cutting is WAY better than trying to gain a significant amount of muscle while at the same time trying to lose a significant amount of fat.
>> Anonymous
>>57015
your nutrition advice sucks. it should be 65% fat 30% protein and 5% carbs. WTF is wrong with you? And yes, I am very fucking serious.
>> Anonymous
     File :-(, x)
You'll never be as thin as this.
>> Anonymous
>>57020
Fuck all of you ignorant fucktards who know nothing about nutrition. Fruits and vegetables are mostly carbs, but they are the best thing for you in helping you lose weight. All this "EAT 500 GRAMS OF PROTIEN" shit is goddamn stupid. I eat a 50% carb diet (sometimes up to 70%), and none of it is shit. Whole grains, fruits, veggies, and lowfat dairy.
>> Anonymous
>>57018
since he is very overweight and a beginner he'll be able to do both quite well for some time
>> Anonymous
>>57030
lol
>> Anonymous
>>57020
qft

If fat is your primary macronutrient you will upregulate the genes used in the breakdown of fat into energy. Most of this fat should be long chain saturated animal fats (which is the stuff in your body your trying to use also), but also 4-5g of fish oil per day. Try to elinate omega-6 fats such as those fount in peanuts and vegetable oils.


telling an untrained individual to do deadlifts is foolish
OP needs a personal trainer before he tries to do any lifting in the gym, especially using freeweights

>>56534
If your really just looking for gay porn there are other places to find it, not /fit/
>> Anonymous
>>56581

Wow you went from whiny emo fat bitch to skinny emo whiny faggot?
>> JebusJuice !TK/UA49EzE
wut o.o i was sleeping...but i'd rather be the 192lb guy in the pic...i hate skinny bastards and i'd rather have the muscle and not be able to fit into my little sistesr club pants >.>
>> Guil
>>57153
> o.o
> >.>
You can leave.
>> Anonymous
>>56988
I lol'd.
>> Anonymous
     File :-(, x)
This is what you're missing.