[ctruss]

So I'm 6'0" and 325 lbs. I WAS fit 13 years ago in high school and I need some tips tricks on how to lose a little weight.

I can't afford the gym so my routine would have to be mainly diet-based and the exercise needs to be able to be done with little to no equipment.

So basically I need diet tips to start with. My main problem is portion control and the fact that I HATE most veggies. I also don't know much about how protiens, fats, and carbs work together, all I know is I don't want to do a low carb diet because I heard those diets make you lose muscle AND fat.

Then the exercises. I do some ab and low back work because of a TINY lower back problem from the past that really isn't an issue anymore.

Please help. Thanks in advance.

[XBCreep]

Originally Posted by ctruss

So I'm 6'0" and 325 lbs. I WAS fit 13 years ago in high school and I need some tips tricks on how to lose a little weight.

I can't afford the gym so my routine would have to be mainly diet-based and the exercise needs to be able to be done with little to no equipment.

So basically I need diet tips to start with. My main problem is portion control and the fact that I HATE most veggies. I also don't know much about how protiens, fats, and carbs work together, all I know is I don't want to do a low carb diet because I heard those diets make you lose muscle AND fat.

Then the exercises. I do some ab and low back work because of a TINY lower back problem from the past that really isn't an issue anymore.

Please help. Thanks in advance.

I would suggest picking up a book called "Body For Life" You've probably heard about it before, since it's gotten pretty popular. It's not a cheesy gimick system. It has a lot of good info on portions, carbs, protein, good/bad fats, and how to juggle everything into a complete diet. Although I'm on the other end of the spectrum as being rail thin I picked up this book about five years ago becuase I wasn't eating correctly, and was getting scary skinny. 5'11" 125 at my lightest. The book is geared towards loosing weight, but I used the info to learn how gain weight. There is a gym work out portion, but if you can't do that running, walking, swimming, or similar cardio exercised should help along with a good diet. It worked for me to gain 30 pounds in 3 months, so I can say it works if you stick to it. heheh...to bad a few months after I used it I moved to a ski resort town to work/snowboard for the season, and lost half the weight I gained. A reaction to being poor and riding all day everyday, but now I'm fine with where I'm at.

I followed the book to a T when it came to worksout/eating, but if you're short on cash it gives a good basis on a daily diet. It does suggest supplements, but you can replace the "supplement meals" for regular food balanced meals if needed.

Another suggestion would be to PM the owner Tommy who has a thread in the "clubxb news" about his transormation on the site. He did it, so I'm sure he's got a lot of good advice.

P.S. I hate veggies too!!

[sciongeneration]

Persistence is really the key to weight loss. Which ever method or methods you use, it really comes down to unrelenting persistence. Finding friends who will lose weight with you will help, but if they fall off track, don't let that hold you back. Getting you're body under control is seriously empowering.

There are a million diets out there, the key to any of them is to really understand the rules. For example, just because it's mostly meat by volume does not mean that a piece of fried chicken is not disproportionately loaded with carbs. Read the labels, understand everything that you're getting into. It'll give you better options when you are hungry.

Finally, just remember. ALL motion helps. Anything you can do to keep moving at any time, in any way, is going to help. Just cause you can't make it to the gym does not mean you can't move. Try to add movement into everything you do.

[ctruss]

Thanks for the info so far.

I find it hard to get outside in the winter as well for walks. Below zero temps and ice and snow everywhere make going on walks without injuries from slipping difficult since there are no trails near home.

I have considered taking up snowboarding to get physical, but I always thought my weight and size would make it too hard to learn. I mean I am a big oaf.... lol

I am jealous of my wife. She can eat anything she wants and doesn't gain a thing. She goes to the gym only twice a week on the treadmill for an hour, eats everything and sits at 5'1" and 120 lbs. GGRRRRRR!

It's hard to get friends involved, I'm the only guy in my group of friends thats out of shape. It's mainly from my job I think. We were all active in high school, they moved on to trades jobs and jobs that require physical labor when I got the office job so I sit on my ass all day.

I'll look for that book and see what it has to offer.

Keep the info comming. Thanks.

[swish008]

yeah, the main you want to do is portion control for now. You have to get that down before you start tweaking your diet (ok, dont call it diet because it has a bad connotation, Call it Nutrition better . Just like anything in your body.. your stomach needs to adapt to the food that your consuming. its going to be hard for you those 2-4 weeks. but it does get easier. Once you have that down, Start . After that, you want to replace your Simple carbs with complex carbs. Simple carbs burn faster in your body therefore you have to eat more of it.

here is the diff between the 2

* Simple Carbohydrates: Simple carbs are the easiest for your body to break down, providing you with a quick burst of energy after you eat them. They are found in sugar, honey, milk sugar (lactose), white bread, and refined foods (including cakes, pastries, and candy).
* Complex Carbohydrates: Complex carbohydrates are made up of long strings of sugar molecules, and include both starches and fibers. They are digested more slowly in your stomach and are commonly found in legumes, fruits, vegetables, and whole grain products.

I usually get my complex mostly from quaker oats, sweet potatoes and green peas.

I can really go on and on about this and I dont want to flood this thread.
but those are just the stuff thats coming on top of my head except for the info on Complex vs simple (copy and pasted)

If you want more info, go to bodybuilding.com, my SN is chris08 there. Main thing is just to be consistent and to always challenge yourself.

[smoke20]

*watches this thread*
lets just say a 12hr a day sit on my ass IT job hasn't lost me any weight in the last few year.

[BoomBox]

I'm not going to get into deep dietary conversation here, but I work in healt and fitness, as I am a coach at a gym.

Definitely pick up the book XBCreep posted about. I highly recommend it. In the meantime, follow these few, and SIMPLE steps, and you can see 10 pounds off in 2 weeks:

cut out soda, and carbonated drinks, COMPLETELY. No ifs, ands or buts. PERIOD.

Do not add extra seasonings to food: salt, pepper, parmesan cheese, garlic salt (ground garlic itself is good for the heart). NO DIET SODA - too many issues to explain, but the fake sugar makes you crave real sugar. BAD BAD!

Drink the appropriate amount of water in a day, roughly 8 8oz. glasses per day. Yes, you WILL pee a lot, but it flushes your system, and you feel better.

Read the labels of your foods and find out the serving size. You WILL be hungry when you finish - it's documented that it takes roughly 20 minutes for your body to feel 'satisfied' after a meal, which is why we over-eat.

When you want to snack DO NOT grab for the bag of Cheetos. Instead grab a fruit or vegetable. No ifs ands or buts.

I hope this helps, you can also go on the Special K diet and lose an extra 6.

This is, of course, without exercise. If you were to say.....Walk a mile or so a day (not including at work) you could potentially see more decrease.

[smoke20]

I lost a ton of weight by just cutting out pop, seems that was 80% of my problem, though I've been drinking it again and can see the results

[BoomBox]

Nice little tidbit about soda - it makes your body hold onto sodium and increases the amount of water your body keeps, because it DEHYDRATES you. Thus, your body needs to compensate and keep ahold of the complex fats and water to feed off of, giving you the idea that you're hydrated.

[smoke20]

I think it's time for me to completely cut pop out again. I used to also get 9-12 miles of walking a shift before they changed my job and now I'm amazed if I even do a mile.

[ctruss]

From what I am reading my diet isn't too bad at all. I don't drink pop, I don't like white bread so I only eat whole grain breads. I probably do eat a tad too many desert type things though. It looks as though my main thing is portion control and then just cut out the deserts. I don't drink much beer either so thats good as well.

Thanks again guys for the advice.

[hankodonnell]

I would suggest putting down any/all books and see the professionals. I have been a personal trainer/nutritionist/chef for almost 12 years. In my experience, if books worked...everyone would be fit. You need someone to hold you accountable, and push you to your goals. When I was in a nasty accident in '05, I hired one of my best friends, and co-workers, to train me again, and get back what I had lost. I knew what I had to do, knew how hard it was, and also knew I needed some help on that road.

The only book I can truly suggest is Tom Venuto: Burn the fat, Feed the muscle. Good stuff to connect your resistance training and nutrition.

Honestly, feel free to ask me anything. I'm here to help. I love what I do.

Good luck on this road, it's a tough one.

-hank

[dezertrider]

Try throwing in some resistance training while eating better. You don't need a gym. Do pushups, curl milk jugs, do lunges and squats. Go to a sporting goods store and buy some of those resistance bands. The more muscle you have on your body, the higher your metabolism will be, and the quicker you'll shed the fat. Good luck to you guy!

Jeff

[caden_stargate]

I stopped drink soda and it didn't do anything. Maybe it's cuz i'm a girl....

[Iron_Lion_Scion]

Need any dental work done? I know when I had some dental work done I lost a bit of weight cuz I couldn't eat fast so I got full about mid-way into my meal (extra value meal that is). I'm a huge fan of fast food and that has been my biggest vice.

Also i started doing this 6 - week / 100 pushup program and am half way through and am starting to see some good results.
Link - one hundred push ups

[mitsu]

if you really want to lose some weight the you will have to find some time to exercise and also on some diet! get yourself some motivation and also some inspiration!