File :-(, x, )
Anonymous
Well, where do I begin?

To put things bluntly I'm horrendously out of shape (5"11, 290Ibs, yeah I know), and I was directed to this forum by a friend who said people would offer me some good advice, while I turn this around.

In terms of equipment, I own a recumbent exercise bike which comes equipped with a digital readout displaying distance, time, heart rate, calories, etc. I'm also looking into purchasing some weights, although nothing too expensive, I can probably only afford some good dumbbells, but I don't know how much of a workout I can get with them, so that's just one area in which I'm hoping you can help me with. Unfortunately a gym membership is somewhat out of the question for me right now, due to the expense, so I'll have to make do with my bike and the dumbbells, if you can recommend some decent ones.

What general regime of exercise would you recommend for me, taking into account the equipment that I own, and my size, to start with, at least?

Also nutritionally, what advice can you give me, whether it be on calorie control, cutting carbohydrates, or anything else?
It's just that I've read so many different pieces of advice, from so many different places, it gets confusing, I've been told to cut calories to 1500 per day by some, yet by other people I've been told to ABSOLUTELY not drop below 2000, as they say it may wreck my metabolism.

I could just attempt the weight loss all by myself. But I figured getting some general advice from people much more knowledgeable in the field of weight loss, than myself, wouldn't exactly hurt.

So any help or advice would be greatly appreciated, and if not, no worries.

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>> Anonymous
lurk moar
>> Anonymous
>>448700
Sure
>> Anonymous
>>448697
tl;dr

eat less, move more. fatty.
>> Anonymous
basically, eat less eat often eat healthier and move more
>> Anonymous
>>448702
>> Anonymous
Before you do this, take a few things into account. Your age. How much you will be working out. Any heart conditions. You're probably going to have saggy skin and might need surgery at this point if you drop all of that weight. Try to cut obviously fat and carbs. Eat lean meat, look for good sources of protein ie eggs dairy not mcdonalds. For someone your size i say do NOT drop below 2k calories at first, your body will go into shock and the fat will be even harder to lose.
>> Anonymous
>>448718
I just turned 18, and thanks for the advice.
>> Anonymous
Well not to make you sound like a food vacuum, but some people do spend alot of money on food, would it be possible to cut food costs to afford a gym membership. How much is it anyway?like 50 bucks a month?(Im a home gym fag)

Anyway, I say you eat 6 small meals throughout the day(like 2 hours apart, DONT SKIP BREAKFAST EVER FAGGOT) that add up to 2000-2500 cals. Don't eat anything 2 hours before you sleep. This is all to try to boost your metabolism, working out boosts it to. Some people say spicy food boosts it to but you know how people are these days with"medical studies", but spicy foods definately make me fuller faster then blander stuff.

Don't do that low/no carb shit, get 2000-2500 calories, I think the break down is 70% from carbs, 20% from proteins and 10% from fats. If you want to become a bodybuilder then your gonna have to look up your own diet.

Try to get your fat from unsaturated fats(nuts avacados, olive oil)

Just a few times doing HIIT has helped me loads, especially with my endurance, look into it.Cardio in general is a must in my eyes.

For strength, you would be amazed with what you can do with a few dumbells, google motherfucker.

Stay strong
>> Anonymous
>>448697
You're almost 300 lbs. You probably have no idea how to track calories. I hear fitday.com allows you to track your cals.

You need to increase your physical movement. You need to establish a base of physical preparedness, or general physical preparedness (GPP). That means moar walking, shoveling, car/sled pushing, etc. Do something everyday. Look up the terms on google or ask if you need more info.

This base of GPP will at first seem like a lot of activity. Don't let this newfound exercise open you to enabling thoughts and activities. You're still fat and although you are now burning more cals than you used to just sitting around not doing anything, you need to keep your diet in check. Maybe eat about 3000 calories a day. Increase nutrition. 3k cals of broccoli is not the same as 3k cals of chocolate. lrn2nutrition.

Get access to a squat rack and olympic bar. Learn the form of deadlifting, squatting, and some sort of pressing (incline, bench, overhead). Start training the movements. Once you get comfortable, start adding weight.

Go to elitfts.com and t-nation.com and read until you are as smart as me. So you have a lot of reading to do.
>> Anonymous
holy walls of text batman. dust just cut the fatty processed shit and eat lots of veggies. aight?
>> Anonymous
Also, get a calorie counter. Here's a torrent for FitDay.

http://www.mininova.org/tor/1012815
>> Anonymous
>>448697
Generally you should not fall for the whole "I need to lose a whole bunch of weight." You will look terrible afterwards with sagging skin and shit. That means hitting the gym and building up that muscle and if you cant plenty of things can be turned into weights (bags of sands, water jugs, etc).

But the best thing you can do and my recommendation is find a workout buddy or a join a sport so you dont lose focus. Its very easy not to workout or excersice if you are by yourself but with other people you will find yourself needing to do it.

I was once on a cross country team with a 300ish or so pounder. Sure he never came in close to first but by the end of the cross country season he was a fucking bear and could probably out run a normal person. Did he lose anyweight? Probably a little. But it didn't matter weight lost is a lifetime struggle for most, and you are better off getting in shape than trying to become some anorexic teen.