File :-(, x, )
Anonymous
Hey /fit/

I'm 6'2", over 400. Currently doing an hour of cardio 3 times a week, changed my diet massively.

Current daily intake...I haven't counted calories, but it's usually 2/3 cup of oats and a banana for breakfast, chicken/turkey and cheese sandwich for lunch (whole wheat bread), and usually some kind of broccoli/chicken stir fry for dinner. In between that, there's some yogurt, beef jerky, more bananas, the occasional apple. I ordered some whey powder to try out.

As for progress, I lost 3-4 inches in my waist in the last 4 weeks, I've been at this since the 1st of september.

Thoughts/further suggestions at this juncture? I'll be rejoining a dojo soon (it's not a McDojo). Also considering more endurance oriented upper body weight work -- I'm not looking to bulk, just to do something I can keep at home, and won't put strain on knees and ankles.
>> Anonymous
>>444105
>I'm 6'2", over 400

Oh SHI-

You need to increase activity. More walking. Need to establish a base of physical preparedness. This is referred to as "GPP" or general physical preparedness. Push a sled around, push your car around, shovel dirt, shovel snow, shovel shit. Hit a tire with a sledgehammer a lot. Get wooden pallets and break them with a sledge or an ax. More protein is good. Eat moar fiber. Sounds like you aren't eating very many calories, but since you're over 9000 I'm going to assume you don't know shit about nutrition

http://www.johnberardi.com/articles/nutrition/index.htm

Learn how to deadlift. Start doing that.
>> Grognor's Big Day Off
Oh god, terrible manboobs are inevitable, I sympathize for you greatly
>> Anonymous
>>444117
Also, get a box and set it to various heights. Sit onto it, and stand up again. Repeat many, many times. Maybe when you lose some weight you will have a high squat. Hopefully.
>> OP
>>444117

Generally I lurked around here for quite a while to find out what's a good idea. I occasionally launch these threads to get more ideas/different suggestions.

No one where I'm living actually can shovel a lot of snow except me this winter (Minnesota) due to age or back injuries, so...

Honestly, I can manage more than my weight might suggest. I'm not completely dead after the hour of cardio (not a treadmill, karate, which -is- that much of a workout if you're doing it even close to right).
>> Anonymous
>>444145
This means nothing to me. If you were an athlete you'd look and perform like one, this eliminating the need for these questions.

If it's more phyiscal activity you can handle, then go to the gym and start lifting intensely. Stay off machines and do big compound exercises. Eat more calories, but eat clean. Make sure your caloric deficit doesn't keep you in even more fat-saving survival mode.
>> OP
>>444155

It is more physical activity that I can handle. I'm not seriously weak, but I have all the extra weight on. Causes foot/ankle/knee pain problems, and that's why I came to /fit/ -- I know the karate I can do, and I know where the limits of that are, which pretty much is the limit of my cardio workout. Stretches, general body awareness, I can do -- I was more active as a kid, I started the karate at 4, won't bother with how things went sour. Stuff like lifting, how much and in what sort of pattern, that I haven't got a clue about.

I got the message not to starve -- I'm just trying to stick to when I'm actually hungry, smaller portion when that happens, and cleaner food, now that my stomach shrank back down.
>> Anonymous
>>444175
Learn the squat, deadlift, and some sort of press (overhead, bench, incline). Work on these three lifts and try to bring them up as high as you can get them. Eventually weak points will emerge. You need to learn how to identify these weak points and how to properly address them. This will result in balanced lifting, because a weak body part will hold back at least one of the lifts.

5x5 is a good basic set/rep scheme. Experiment with different ones, see what works for you.

Go to elitefts.com and t-nation.com. Read.
>> Anonymous
>>444192
Still, there is no point in using external weight for the squat if you can't squat your body weight to an appreciable depth for multiple reps. Like I said, use a box. Squat onto low boxes, high boxes, medium, etc. Use an elliptical or go walk in some sand if your joints hurt.
>> OP
>>444203
>>444192

Thanks for the ideas and information, guys. Will try to apply and read as I can.
>> Anonymous
>>444203
>>444192
Samefag. In fact,

>>444117
>>444133
>>444155
>>444203
>>444192
= Samefag. I am the only one who helped you, OP. All your thanks belongs to me, and only me.