File :-(, x, )
New to fitness Anonymous
I need your help mis/fit/s

I am 350, 6'5 and just turned 19. I have decided to get my shit together and stop being such a fatfag. I've been reading Burn the Fat Feed the Muscle and had some questions

1)When should I start lifting weights? I know its super difficult to lose fat and gain muscle at the same time. Should I zig-zag every month. Ex, One month for fat loss, the other for muscle gain?

2) I've never eaten right in my life. Raised on fast food and microwave dinners. Are there are any recipe sites you recommend, or foods you think are a must?

3) Any books you recommend me checking out?

Thanks. Pic related
>> Anonymous
You blurred out your face, t-shirt, and your motherfucking phone? Are you that afraid of 4chans 15 year olds?
>> Anonymous
1) Tomorrow morning at 6 am. Start reading your shit tonight so you know what to do.

2) Ask your mom to teach you how to cook oatmeal and chicken breasts. Eat these. Do not eat any foods that do not require cooking unless they're fresh fruits and vegetables.

3) Book of Muscle by Ian King. It's *the* definitive guide for fitness-oriented training. It's the book I wish someone gave me when I started training.
>> Anonymous
you going for a overall fitness? or just a cutfag
>> Anonymous
nothing wrong with eating raw oats bro
>> Anonymous
>>315476
Overall fitness I guess. I just don't want to be fat anymore.
>> Anonymous
I'm a lot similar to you, though a little younger and a little less fat (only 20 or 30 pounds)
Shit sucks.
>> Anonymous
>>315504
I already have backproblems and shit, fucking suuucks.

Does anyone know if the new version of Starting Strength has that much mroe info? Was thinking of grabbing it off amazon instead of just reading the pdf
>> Anonymous
1) Eh, you're about 150 pounds away from muscle showing more than fat, and honestly you are probably going to come out of your weight loss much stronger than most 190 pound men, even if you never touch a weight. If you can do cardio and weights every session, fine. But right now your focus needs to be on some cardio every day and sustained, 30-45 minutes of cardio 3-4 times a week. I would suggest moderate weights for a year but very strict cardio during that period. If you ever have a day where you just have the will for one, always pick cardio.
2) Generally cut out sodas, deserts and anything that's tasty but not nutritious. I believe you can lose weight eating tasty but nutritious stuff like pizza and burgers, just stay away from empty calories and foods that are nothing much but fatty.
>> Anonymous
stronglifts.com
download the pdf, read the site.
>> Anonymous
HIIT. Do it up.
>> Anonymous
>>315521

If all he does is cardio and diet at 350 damn pounds, he's going to lose like 70% of his muscle and be a loose sack of skin.
>> Anonymous
>I know its super difficult to lose fat and gain muscle at the same time
NO THE FUCK IT IS NOT. WHERE DID PEOPLE GET THIS STUPID IDEA?
>> Anonymous
>>315543
OP here, what if i still get enough protein?
>> Anonymous
>>315543
Not if he's 19, trust me. Doing some weights is fine, but if he doesn't do cardio he'll stay fat and give up the weights sooner or later.
>> faggot !kzxLmJyzX.
>>315542

>>HIIT
>>350lb
>> Anonymous
>>315543
basically what I did, except for the HIIT
took me a couple months to get back to where I was on the benchpress, but I'm still nowhere near how fat I was a year ago
>> Anonymous
>>315576
I was under the impression that building muscle would increase caloric expenditure and thus aid weight loss?
>> Anonymous
>>315577
SO FUCKING WHAT?
USE A GODDAMN ELLIPTICAL IF THEY HAVE TO.

FUCKING FATTIES ARE ALWAYS GONNA BE FATTIES UNLESS THEY GET OUT AND BUST THEIR ASS.

OP, GOOD LUCK.
>> Anonymous
>>315591
Sure. But weightlifting alone is never going to burn 160 pounds away. I've seen several people lose that much with aggressive cardio though.
>> Anonymous
>>315466
1) Stop reading and start working out bro.

2) Stop reading and start working out bro.

3) Stop reading and start working out bro.

http://web.archive.org/web/20071015035443/lol.7chan.org/fit/res/11288.html
>> Anonymous
>>315475
Not everyone's trying to bulk up, sir.

Jesus it's all this board might as well be called "SQUATZ N PROTEIN"
>> Anonymous
>>315619
i guarantee you op is a flabby mess and does indeed need to bulk up a bit.

gtfo TONEfag
>> Anonymous
hey op. i started at 260 in mid-April this year, now down to about 210 or so.

i don't know about you, but i'm fail at dieting - so i just cut down how much i eat ie portions, sizes etc. you need to realize that you're not dieting anymore. you're not making any changes that you won't sustain for the REST OF YOUR LIFE.

don't do anything that you don't feel you can't do forever, or you're just going to end up going back to how you are now.

eat less of what you like, eat more fruit and vegies, and bust your fucking ass. it'll be painful, embarrassing, expensive and not fun, at all for the first couple of months.

but that's the price of not being a pathetic, spineless fat leech.
>> Anonymous
     File :-(, x)
>>315552
Doesn't Burn the Fat Feed the Muscle say that, and recommend zig-zagging?

OP here, So far the plan is to do 40-60min of walking the neighborhood (till i can find a good gym or build up joints to jog) in the morning on a empty stomach, and the same in the evening 4-5 days of the week (no job/school, nothing better to do). After a month or two, I'll start the strong lifts regimen.

What do you guys use for snack meals besides fruit/veggies(I have yet to aquire a taste for them, working on it)
>> Anonymous
>>316339
>>316339
hmm zig zagging havent heard of it, I thought people just stuck to straight bulking or cutting for weeks/months at a time

does that mean you eat a bunch on days you lift, then cardio and lower portion sizes on days you dont?
>> Anonymous
lmfao http://tinyurl.com/6zcxxq
>> Anonymous
Make a list of healthy foods you like. Keep it on hand, stock your kitchen with them. Divide them between healthy protein (lean meats, nuts, etc.), whole grains, vegetables, dairy (yogurt), and fruit.
>> Anonymous
>>315610
This is what I say.

I hate the mentality. That's it, I'm going to start working out. I'm finally going to do it.
Ok I bought a book, I need to know what i'm doing right?
ok i got to get some running shoes, some running shorts, a battery of underarmor shirts.
now i need to go out and buy an ipod. i can't work out without music.
hey, i heard that this workout dvd is cool let me get that too


then they do shit for 2 weeks and give up.


just start getting out and doing the right thing more than the wrong thing. your gains will be modest at first, but they will encourage you to be more serious and strict about your regimine.

if you start walking to places you'd usually drive to, start taking the stairs instead of elevators at all times, and stop any empty calories (sodas, desserts) i guarentee someone of your size will lose the first 20-25 lbs very easily.
>> Anonymous
fatty
>> Anonymous
>>315472
>>315472
>>315472
>>315472
>>315472
>> Anonymous
>>316359
Just buy an ipod shoofle it's very small and good for running.
>> Anonymous
>>316339
well, when you're 350 pounds and mostly fat, its relatively easy to do.
>> Anonymous
Not OP, but I'm a year younger and roughly 80 pounds lighter. I basically only have classes twice a week, nothing else at the moment, and my weight hasn't changed in quite a while. I've been eating much better, but my lack of activity is kinda eliminating whatever benefits I derive from the better diet.
>> Anonymous
Go for it OP and never let yourself get intimidated by people who look better than you at the gym. I've worked out with people who gave up just because some faggot with perfect biceps was doing curlz across from us.

Start lifting weights and doing cardio right now. Do both, you don't need to "zig-zag." When I was aggresively cutting weight, this was my diet:

"Cereal and skim milk for breakfast when eaten in small portions. A good alternative was two hardboiled eggs."

Snack on frozen fruit for a snack between lunch.

Turkey slices on whole wheat bread sandwiches for lunch. Small portions.

Snack on frozen fruit between lunch and dinner.

Long grain rice and something green and healthy for dinner."

figure out your weight in kg, and then its recomended that you take 0.8g of protein per kg of body weight"

It's going to be embarresing to be working out at your weight. But it's nowhere near as bad as living the rest of you life like that. If you can hack it your life will change drastically.
>> Anonymous
the most important thing is not to lose your motivation. weight loss / muscle gain only progresses with steady and consistent effort. don't fall victim to the mentality that oh, if i miss just one day it's not a big deal, or i'll just work twice as hard tomorrow. keep in mind you're going for a dramatic lifestyle change, which means you have to change your lifestyle dramatically.

every other guy who's actually done this before will tell a beginner that no matter what program you choose, the most important thing is to do it. if you're doing cardio, don't just go until you don't feel like it anymore, or until you get tired. do it until you meet your daily goal
>> Anonymous
>>316487
where is the protein?......where is the fiber? deli turkey is filled with soy....

1) Lift weights the entire time...you gain muscle when you gain bodyfat....the muscle will burn first before the fat and sabotage your fatloss if you don't lift weights...

2) Chicken, Cottage cheese, whey protein, whole wheat chex, Fiber one bars, broccoli, hamburgers but make sure you eat a half pound you can have some cheese too just leave off the bun or make sure it has fiber in it...you can have anything that doesn't have sugar in it....you can have a bit of sugar though as long as it is mixed with either protein or fiber....

I'm guessing you need at least 250 grams of protein and 40 grams of fiber everyday......even more protein on lifting days....you might need as much as 350 grams of protein per day....seems astronomical....but this is probably a big reason why you are overweight....not enough protein and its easy to see why that would be overlooked you need so fucking much of it because you are a big fucking dude
>> Anonymous
>>316611
Your motivation is the first thing you should lose. thats like 15 pounds right there.
>> Anonymous
Thanks everyone for the help.

I've never lifted weights before, how hard is to find someone to help you out?
>> Anonymous
OP, you'll feel like a monster if you can go all the way! That should be motivation enough, tbh.

But as for getting someone to show you, there's plethora books out on the subject but at whatever gym you go to just ask someone nicely. Just not when they're in the middle of a set.
>> Anonymous
350 FUCKING GRAMS OF PROTEIN?

I didnt think it was possible for a human to eat that much in a day...

Ive never been fat tho, and i tend to not eat enough.
But damn... 350 grams
>> Anonymous
>>2) I've never eaten right in my life. Raised on fast food and microwave dinners. Are there are any recipe sites you recommend, or foods you think are a must?

Find 3 meals that you like and learn how to cook them.
1 Breakfast, 1 Lunch, 1 dinner. Eat them everyday until you don't have to think about how to fix them or what ingredients you need.

Then research and learn another three meals.

Don't get overwhelmed- keep it simple.
>> Anonymous
>>315472
hey hey, THA LEGION CAN DESTROY UR LIFE BRO!

DEY ARE SUPER POWERFUL!