File :-(, x, )
Newbie needs help Anonymous
Hey /fit/, newbie to pretty much everything diet/fitness-related. I'm an indoors person who, aside from working at a restaurant, isn't very outgoing. I'm a young man who's turning 19 soon, stands at 6'1 1/2", and weighs ~245 lbs. As you can imagine, I'm pretty damn fat, especially around my stomach and thighs. I also seem to suffer from random bouts of fatigue (ie, I go to bed real late and sleep for 8 hours, then start feeling tired 6 hours after). I only really eat 2-3 meals a day, of varying sizes and consisting of whatever I like to eat, whenever I'm hungry. With that said, I want to lose weight and need advice:

1) Is a consistent sleeping schedule important? I just find the nighttime more relaxing and end up going to bed anytime between 2-6 or even 7, 8am at times, with anywhere between 6-10 hours of sleep. If I keep it consistent at 12-9am, will my body hate me a lot less than it is now?

2) What's a good way to start exercising? The thing is, in gym class back when I was in high school, my lungs could handle running easily but my legs would hurt like hell about 100 metres in. However, I have no problem walking and standing for several hours at a time, so perhaps 2-3 miles of walking would be a decent start, or should I suck it up and learn to endure running right off the bat?

3) Is shortly after breakfast the best time to exercise? If so, is any other time of the day any better/as good?

4) Anyone know what target weight I should be aiming for? I was thinking a 2-month goal would be motivating enough for me.

(Continued in next post)
>> Anonymous
>>146257

5) I've read up on how your health affects the quality of your sex life, so will my package thank me for this? I do have some trouble keeping it up at times -- frequent enough to keep me concerned. I also don't feel as good as I used to.

6) Junk food. How should I address this issue? My consumption of sugary stuff has fluctuated a bit, but is generally mild.

7) What are the best sports to play for exercise? My brother loves baseball and I have friends who play basketball and hockey. On top of these, I have also enjoyed tennis as a kid.

8) My diet. In terms of nutrients, what should it consist of for each meal? Should I involve midday snacks, and if so, how should I balance my main meals around this?

I will note that, a few years ago, I did cut my weight from 290 to 250 by riding an exercycle every other day over the summertime that year and have grown a couple inches in height since then.

I know 4chan isn't necessarily the best place to ask, and I would have done the research for this through other sources, but I'm a bit uncertain as to where to start. When I did start working out back in '05, I just went with my gut and did what I thought was best for me.

Thanks for your help, Anon. I really appreciate it.
>> Anonymous
btw.

"I was thinking a 2-month goal would be motivating enough for me."

I was thinking 200 by the beginning of August is realistic if I work on this. Thoughts?
>> Anonymous
>>146260
That goal is a bit unreasonable, if you make it your doing something very unhealthy.

@1. This is better, and will probably suffice.
@2. Start with the walking, it'll do its job without fucking your knees, start jogging after about 2/3 months.
@3. Before breakfast is prime.
@4. You can expect to cut about 2pounds a week if you do it right, more is possible, but unhealthy, so if you can, then do avoid it.
@ 5. More exercise boosts testosterone, if you don't have a sexually willing GF then you'll be fapping like a god damn machine until you adjust.
@6. No fast food, no candy, no soda, go for vegies and low calorie food.
@7. I would suggest fullcourt basketball.
@8. 5/6 meals a day, small servings (not too small, DO NOT starve yourself, it's counter productive and illogical. Try to get about 400 calories a meal, comprised of what ever you like, low calorie is best, because more mass will usually cause less hunger.


Anything else?
>> Anonymous
Taken from other threads i posted in:

Idiot. You are telling him to consume a shit load of carbs, especially in the evening.

If he was eating a protein diet he wouldnt be craving food every 5 fucking minutes and would lose weight alot faster.

OP:

Bulk up on lean meats e.g. chicken, turkey, lean ham, fish & vegetables and if you're eatings carbs, get them in the morning/early afternoon. Protein fills you up better, carbs that go unused are stored as fat hence why people say restrict carb intake, but dont cut it completely.

Take multi-vitamins to make sure you dont miss out on any vitamins and minerals.

Do it for about 2 months and you can lose 20-30lb providing you do the work with your cardio.

Basically high protein, low carbs (not no carbs, this isnt atkins diet).

You need 0.8g-1.4g of protein per kg of your body weight to sustain muscle. Which is around 100-140g iirc, can of tuna is almost 50g, its not difficult to reach the numbers.

Get a proper, constant time to go to sleep e.g. 12am-8am.

You are 245lb, do not run. Go to your gym and use the cross trainer. You wont put strain on your ankles and joints and will not end up "fuck my feet hurt, best take some time off the gym" - thats where the diet breaks down. Combine weight training first, then cardio 5 times a week. You can do it 7, i do, but it depends on how much time you have. Exercise in the morning, it will give you a slight metabolism boost as far as i know.

Cant tell you your specific target, but i can tell you 45lb in 2 months isnt going to happen unless you want to lose alot of muscle at the same time. 3 months is do-able IF you put the work in.

From my own experience of doing it i have went from (18 years old, 5'10) 280lb to 235lb in 3 months, with ALOT of hard work.
>> Anonymous
>>146269
Don't call me an idiot you fuck-wit, there are a lot of different methods, and following the guide lines I stated above I've lost 50 pounds.
>> Anonymous
>>146271

I wasnt calling you an idiot. It was copied/pasted from what i posted in another thread with a poster telling the OP to eat a shitload of carbs when trying to lose weight.
>> Anonymous
>>146273

Ah, sorry about that then =S
>> Anonymous
>>146269

OP here. You figure 45lbs in 2 months is a bit unrealistic, but as I mentioned, I've cut 40 pounds in an eight-week timespan before with nothing more than elimination of junk food from my diet and 3-4 short sessions of exercise per week. Perhaps I got lucky/can lose weight more easily? I've been so shitty about taking care of myself afterwards, but have somehow maintained that weight ever since then. Yes, I might have just lost muscle and replaced it with more fat, but if that's the case, then it's something I've never really noticed.

I appreciate your help, and I'm not trying to argue with you or anything. I just want some clarification on why you believe 45 pounds in 2 months is far-fetched.
>> Anonymous
>>146293

Oh no thats not what I ment, its entirely possible under the right conditions, its just not reccomended, shedding weight so fast isnt good for your body.
>> Anonymous
>>146295

Hmm? Please explain.
>> Anonymous
>>146293

By all means go ahead and lose 45lb in 2 months. 1lb muscle weighs more than 1lb fat. Your body will start to chow down on fat and muscle for energy as i can only imagine you must be starving yourself to reach 45lb in 2 months, or have an amazing metabolism.

Did you wonder why you started putting it all back on again?

Think about it.
>> Anonymous
>>146298
yeah, this guy pretty much covered it.

>>146299
>> Anonymous
>>146299

I never said I put it back on again. I said I maintained the weight, and I can't say for sure how I did it, which says nothing aside from "I stayed at ~250." For all I know, I could've gained muscle and lost fat by generally eating less ( which I have since then) and standing up more via work. Again, I'm not sure.
>> Anonymous
>>146301

Not that I'm saying that that would help me physically. I'm just describing my thought process (and how uncertain I am about these past few years health-wise).
>> Anonymous
>>146301

Well you can choose to follow our advice or not. Losing weight shouldnt be a quick fix diet (you lost some weight but are eating whatever you want you stated), it should be a lifestyle change where you make your own decisions on what you eat. I have had a fair share of friends who done this kind of "lol i lost 50lb in a few months, only had to starve myself" diet. Next time i saw them, they had put on weight again since they assumed because they were thin they can shovel pizza and cake into their mouths.

As i said, make your decision. We gave you advice on changing your life, a quick fix diet isnt going to solve your problems and you will still be fat, probably a higher % body fat if you end up losing muscle.

Doing it properly will make you thank us in the long run as honestly i predict in a few months time you will be back asking us why you are still fat.
>> Anonymous
     File :-(, x)
>>1462991lb muscle weighs more than 1lb fat.
>> Anonymous
>>146308

Completely shot myself in the foot there lol. Guess thats my punishment for 3 hours sleep last night.

*Muscle weighs more than fat.
>> Anonymous
>>146309

Even OP knows that the best way to describe that is that muscle is DENSER than fat. :-3

And don't get me wrong, I plan on transitioning to a much healthier lifestyle over the long term. I just want to lose that first 45 pounds and still have time to go to the beach without feeling self-conscious. My ultimate goal is 185, maybe weight train and tone my body up from there. But I haven't thought that far ahead yet.
>> Anonymous
bump for moar advice and perspectives
>> Anonymous
bump for moar advice and perspectives
>> SC_OL
1) It generally is, i am in quite good shape and don't have that good a sleep schedule. BUT, i do get at least 8 hours a night, more like 9
2)I say lifting weights, it is quite fun. to learn the basic lifts google starting strength. Don't be fooled, lifting weights is very cardio intensive as well, and you will build muscle. It's 2 birds with one stone.
3)You want to have at least one meal in you. the best time to workout is when you feel the most energetic, for me this is in the evening.
4) You are 6'1 1/2, I suggest about 200lbs, too thin and you will have the opposite problem.
5) Yes, not with cardio, but lifting weights will increase your sex drive and testosterone, especially heavy compound lifts like squats and deadlifts
6)Use the 10% rule, the difference between 100% and 90% adherence to diet is negligible, so treat yourself every 9 meals to something you like. try to not eat it before bed.
7)These are all great, I play squash once a week and I find it helps with my agility
8)Every meal should have protein in it, never eat just carbs and fat.

you want to eat carbs in the morning and fats at night, fats are important. get everything from a healthy
source. you also need carbs after a workout.

so the meals in the morning should be protein and carbs, and your last meal right before bed should be protein and fat
>> Anonymous
hey OP , talking as someone who lost a lot of fat my advice would be dont worry too much about the scales, you definitly wanna be putting on muscle weight , just not fat. use your eyes ,if you notice your gut is smaller and you can start seeing muscle lines in your shoulders your doing good. the main thing is KEEP GOING even if it is just a little bit of simple exercise ,when you start putting on even a little bit of muscle youl be amazed at how much fat you lose , i cant rememebr the stats per cal per pound but the more muscle you gain the more calories you burn, so youll literally start losing fat in your sleep hehe
>> SC_OL
>>147370

I second this posters advice, 100% true
>> Anonymous
>>147370

also like the other guy said sleep pattern aint shit , i brutally raped and murdered my sleeping pattern like 5 years ago and i still lost all my fat. and exercise times i found were good in the evening , even right before i went to bed. cant stress how important keeping it up is, ive never been hardcore but because i kept going i lost it all real quick, people jaws will drop i garuntee but you gotta keep going
>> SC_OL
yes, sleep pattern helps because it keeps you on schedule with meals etc, but I'm not sure if it is DIRECTLY responsible for anything.

what is more important is that you get adequate rest and nutrition, you want to eat as soon as you wake, and have a protein +fat meal directly before bed. this keeps your metabolism rolling
>> Anonymous
OP do you smoke?
>> Anonymous
1. yes. go to sleep at night for 7-8 hrs every day, don't take any naps.

2. do cardio on an elliptical , pretty easy to get up to a good heart rate for a long time without feeling like quitting. also, lift weights, with a regimen based around compound lifts deadlifts, squats, etc. just look at what people do in the gym and imitate and figure out what you like and what works.

3. any time is good except a few hours before bed

4. don't worry about target weight or what, just look in the mirror every night.

5. diet should be nothing but: eggs, milk, cottage cheese, chicken/turkey breast, lean beef, 100% raw oats, vegetables, lentils/beans, and only whole wheat stuff if you ever have to eat any bread/wraps etc. eat as much of these foods as you want, but only these foods. i guarantee in 6 months you'll look awesome.