Fat guy needs help..

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chads

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OK here my problem... Im 5'9" and weight 250lbs at least 2" of fatpad also... Way over weight. I want to be down to 180lbs...

I need help from you guys on setting up a exercise and eating program..

1 problem.. I cant do alot of walking or running because I have a real bad knee.. I do have a 16 speed mountain bike that I ride on occasion..

As far as food, I do all my food shopping at Wal-Mart (closest to home).

Im 38 today and I dont want to be dead at 40.. I have 3 kids Id like to see grow up..Id also like to have a bigger penis..

So could someone please go into detail on excersizes and foods to get...


Thank you..
 
Wow, not 1 reply... Im glad Im a member of more than 1 Penis Enlargement forum.. The other I got almost 3 pages of help....

Delete this please....
 
You should focus on cutting out the sugars and starches from your diet. Stick with lots of veggies, lean meats, and some fruit first thing in the morning on an empty stomach. For exercise, you can always swim- even with a bad knee. You should also consider weight training to add muscle mass and increase your metabolism.

What kind of diet plan are you currently on? What kind of exercise (please be detailed) are you doing on a daily basis?
 
U need to bost metabilism. Eat 6 meals a day and make ur body think it hast to burn up all u eat before next meal comes. If it thinks it has a long wait before next meal it will do alot of storing food on u instead of useing it. Do alot of bike riding then. Lift weights, they help to increase metab, and helps to prevent ur body of storing instead of using. Also the heart rate increase burns stored fat on u.
 
chads;281367 said:
Wow, not 1 reply... Im glad Im a member of more than 1 Penis Enlargement forum.. The other I got almost 3 pages of help....

Delete this please....
Click to expand...

The activity here seems to come and go, particularly in the sub-forums such as this one. I've asked diet questions in the past and found people to be pretty helpful.

The advice from Andemusprime was spot-on, in terms of being the most ideal. I'm not able to do six meals per day, so I do three with one snack. I do mostly complex carbs with some lean protein thrown in and my calorie count is probably around 1800. I do a significant amount of cardio to help the fat loss effort.
 
First step is start a journal and write down everything you put in your mouth. Food and liquids. If your not drinking 120oz of water a day then start. If your not eating 5 servings a day of fruits/vegatables then start. Everyday use a site like fitaday, or any of the thousands of sites that give you caloric information for the food/drinks you consumed. This will give you a baseline of where you are at, track for a week. Now use one of the hundreds of sites to calculate you daily caloric requirements now, and at your target weight (I would break your targets into 12 week blocks, with 20lb loss per target). Start working on creating a diet plan that gets you 5-10% less than the caloric requirements of your target body weight. (off the cuff example say your current maintenance calories at 250lbs are 2800 cals, maint. at your goal weight of 230lbs would be 2500 cals, try to setup a plan where you eat 6 meals that equal 2250 cals). Readjust your diet after 12 weeks.

Biggest thing is even if you start out slow stick with it, it took a long time to get to 250. With steady progress you can get to 180 in less then a year if you are consistent.
 
My Dad did this and it's scientifically proven. (It was also mentioned in Franco Columbu's book on Bodybuilding Nutrition, in my college Anatomy textbook, and in a Men's Health book that I forget about now.) Eat Carbs and Proteins on different meals. Vegetables can be eaten with either. Avoid fat (duh.) My Dad lost weight he's had for 15 years. No more exercise than he was already doing.

What happens is there are different enzymes in your stomach: one type digests carbs, the other proteins. When you mix carbs and proteins together, it makes it harder for the enzymes to digest and food is wasted (left undigested), or turns into fat. When you eat only one type, digestion is streamlined and efficient. Just leave a couple hours in between carb and protein meals.

This is why Atkins worked. If you're only eating protein, your digestion will be much more efficient. However, as we know, only eating protein is unhealthy and unnecessary.

Combine this with regular exercise... I bet you'll do it. Make a log to show everyone and to record your progress.

Also, if you work out, the more muscle you have the more fat you will burn. Muscle requires more energy. So, I know muscle building is not a priority, but consider it. Even if it hurts you at the scale you'll feel 100% better.

All of this calorie/food recording is great but impractical. Same with 6 means a day. If you can do it, great, but most people can't.

Tell me how it goes and if you have any questions feel free.
-Slevin
 
Last edited:
well the advice i gave is the advice i used to go from 6'1" 245pnds lifting 225 bench 350 squat and 240 deadlift to 195pnds 300 bench 450 squat and 325 deadlift. The maxs are only important to show u that while i lost weight i still gained in my lifts. As far as my work outs go i am not into lifting real heavy every day. That only leads to nasty injurys that hurt my overall goal. I made my changes in about a year, probally alittle more but i had been working out for years before that and that contributes to my fast change. As far as eating different things in different meals and not eating 6 meals goes, i think its a bunch of crap. There are always new styles of diets that come and go and then there is what has been used for years. The style diet i picked up goes as far back as before arnold became mr. olympia. 6 meals is key, i dont care what u have to do to get them but do it. I own my own company and i work part time as a partner in another bussiness. I program and run lasers all day long, and then i roof houses around 4 to 8 pm. I still have time to do my workout and get in 6 meals. If ur bussy enough that u cant precook your 6 meals and take them with you then make substitutes. At first i eat 4 eggs a bowle of oatmeal and a protein shake in the morning, then i had a meal replacment bar called big 100. It is a complete balanced meal. Then at lunch i ate a full meal. then another bar, then a full meal at supper, then a protein shake before and after work out. That was 6 meals and i only cooked 3 of them. Its not ideal but it will work. And u need to make sure you food is balanced. I know all about the breakdown of food in your stomach. The problem that he did not mention is that while u break them down seperatly it is not having both there that makes for hard digestion, it is having so much useless shit there as well as too much of it. Also over the years what lead to u getting fatter was a slowing metablism. This is because people eat more then they need to in one meal then wait 4 hours or more for the next. So instead of breaking down all that u ate it stores it cause it knows it will be a while till next meal. If it is storing a bunch of fat and starch then it will just all turn to fat becuase its not worth shit in your body. Same with sugar. Sugar, and starch all turn to fat in your body and is useless to u while your storing food. Eating those 6 small meals every 2 hours or so boosts ur metablism because u are training your body to not store anything and that it can use all of what u ate up cause another meal will be comeing soon. And makeing sure u have a well balanced meal with good food in it will lead to better digestion as well as proper maintince of your body. If u cut protein out of your carb meal then u will get the good old carb rush of energy but not enough sustance to last till next meal and ur body will start to store again. If u cut the carbs on your protein meal u will be left feeling tired with no energy and then ur body will start to store again. U need that balance in your diet and u need to stick with it every day of every week or you will be starting over again and again. If u mess up and eat some fast food one day, or too much food in one meal just stick to the diet and eat your next normal meal in two hours and you will be fine. Next step is to calculate how much food and how much of each thing u need based on your body weight. I take in 200 grams of proteine and 200 grams of fiberous carbs and about 2000 to 2500 caliroies a day. What u will need will be diferent and will change depending on your body goals. I was never really excited about being the biggest guy or lifting the most, just loseing my gut and being ok with my shirt off while swiming and working. However, i found i needed to build muscle to burn more fat and that i need to build muscle to fill out my stretched out skin instead of loseing all the weight and having to weight for my skin to shrink back up. Also i learned that the suden raising or heart rate is what triggers the buring of fat. So while lifting my heart rate goes up, then down, then up, then down, and so on causeing me to burn more then if i ran steady for the whole time. So my cardio changed to. i went to short burst of fast running then to walking and then back again. The long runs and jogs arent best for burning fat, they are great for building endurance though, and i credit them for growing out of my astHydromaxa. Any way i dont care what anyone says, dont follow new trends, stick with the proven results that time gives you. Read about what bodybuilders do, they go from massive bulking phases where they gain 40 to 50 pounds or more, to massive cut cycles where they lose all that fat and they do it every year. For a normal person to think of loseing that much weight in a year for be ridiculess but to someone who has the diet down, the training down, and a body trained to act in a predicatble manner its a peice of cake. Look at ronnie coleman. On off season he looks like a muscluar fat bastard. He has a big belly and fat cheeks. Still has huge arms and shoulders and all that but u can see the fat. He was qouted saying that on the off season he wears a 40" waist, while during the show he has a 34" to 36" waist. Thats a jump. Good luck man
 
chads;281367 said:
Wow, not 1 reply... Im glad Im a member of more than 1 Penis Enlargement forum.. The other I got almost 3 pages of help....

Delete this please....
Click to expand...


look u need to focus ur self on the diet & exercises.


for this is true that u gain 1 inch of penis length for every loss of 30 pounds.... for i gained that ...i tell u really ..

i am 5.8" , weighed 95 kgs ,,,starrted wokring out ,,,going gyms ,yogas,,, etc lost 10 -12 kgs & my penis length incresed from 6" to 7 " in matterof 5 months as it took to loose weight.


try taking lots of protieins , no carbs ,,
ry eating 5-6 times in day , but till ur stomach is less than 1/2 full.

& stop sugar completely or use sugar free powders .. if required.
try chiecken , or lean meat ..but no pork .... try fish .egg whites ,also try WHEY Proetin supplements.... if working out but try this supplememtn if u have lost atleast 4-5 kgs..


all the best................for ur longer....MANHOOD................:)
 
Big Al;281480 said:
You should focus on cutting out the sugars and starches from your diet. Stick with lots of veggies, lean meats, and some fruit first thing in the morning on an empty stomach. For exercise, you can always swim- even with a bad knee. You should also consider weight training to add muscle mass and increase your metabolism.

What kind of diet plan are you currently on? What kind of exercise (please be detailed) are you doing on a daily basis?
Click to expand...

X2, diet is key, cardio, and diet pills are half as important
 
Do not eat fruit if you're trying to lose weight. It slows down your metabolism.

If you want to lose weight you will have to get over yourself and start this plan:

-At least 3 times a week in the gym.
-Cardio (running, fast walking @ 130-140 bpm) EVERY morning on empty stomach
-NO CARBO HYDRATES
-Eat a lot of meat, vegetables, drink 3-4 liters of water (that's a gallon?) a day, buy yourself some whey protein, omega3 (non-saturated fat acids).


If you stick to this, you will definetly lose weight.
 
OneNutter;285153 said:
Do not eat fruit if you're trying to lose weight. It slows down your metabolism.
Click to expand...

Studies have shown that a diet rich in fruits and vegetables and low [preferably nonexistant] in processed starches will actually speed weight loss.

Fruit eaten on an empty stomach is absorbed almost immediately because it requires almost no digestion. Wait at least 15 minutes after eating fruit before eating anything else. The problems arise if you eat too much fruit in one sitting or if you eat fruit with other foods. You should also stick to low and mid-glycemic index level fruits for optimum weight maintenance. Here's a website with a list: http://www.southbeach-diet.info/low-carb-fruit.php .
 
OneNutter;285153 said:
Do not eat fruit if you're trying to lose weight. It slows down your metabolism.

If you want to lose weight you will have to get over yourself and start this plan:

-At least 3 times a week in the gym.
-Cardio (running, fast walking @ 130-140 bpm) EVERY morning on empty stomach
-NO CARBO HYDRATES
-Eat a lot of meat, vegetables, drink 3-4 liters of water (that's a gallon?) a day, buy yourself some whey protein, omega3 (non-saturated fat acids).


If you stick to this, you will definetly lose weight.
Click to expand...


very very good advice
 
Hi there Chads.
I wanted to tell you i think its great that you are gearing up to shead some pounds.
I also wanted to share my experience with you.
1. Just by eating less,sugar,fats ande carbs in your daily deit will cause you to drop pounds of weight.

Weight loss works like this it's very simple.
A pound of fat cells is 3500 calories in order to lose weight a person must cause a calories deficit in their daily deit.
An example would be this cut back on sugar,fats and highcarb make a calories deficit of 250-500 calories in your regular deit and workout either with weight training or walking for 45minute to an hour 3 times a week to burn 300-500 caloires a day with the 250-500 calories deficit.
Following a plan like that will cause you to lose 1-2 pounds of FAT a week !
its a slow process buty once you start dropping pounds you will get motiveated and highten your workout's intensity.

(note, if you can't workout or you don't want to then just by causing a no more then a 500 caloires deficit ,you will lose 1 pound a week thats 4lbs a month x12 =48 lbs of fat a year. With cardio or strenght training maybe double that of 48lbs in a year.

Make sure you eat carbs and healthy fats .healthy fats are momosaturated and in my opinion saturated fats.

YOu need to have a carb source of you wont be able to lift weights or walk very far.Remember carbs are muscles main fuel soruce.

lowcarb ideas, wholegrain or muliti grain breads,crackers,also they can be found in regular oatmeal. Low carbs are found in green veggies,eggwhites.brownrice Mix low carb with high protien meats found in lean steak,turkey,fish and chicken meat.

Instead of using sugar use slpenda. that will help in the long run ,also if you stop drinking soda all together you will lose even more weight. If you can't stop drinking soda switch to deit soda or have a regular soda once in a while.
Don't eat fast food and high fat and greese foods that often,
don't eat as much in a sitting and eating more often will cause your stomach to shrink and help your metabolism speed up,so you'll be burning more calories during your resting basal rate.

If you don't know how many calories you eat a day. Then you should write down all the calories you in a day on a peice of paper,and then start a deficit from there.
Also its importaint that you know for your hightand weight how many calories you should be eating a day. For a rough figure see the basal metabolic rate chart.

http://www.muscleandstrength.com/tools/Bathmater-and-daily-calorie-calculator.html

I don't give out actually workout advice persay because i have no idea if you have a health problem or not. I don't know how strong you are and what you can handle verses what you can't handle. ONLY YOU DO.

I can only suggest, compound excercises useing freeweights. Such as benchpress,standing military press,upright rows,bent over rows,squats,deadlifts,lundges,goodmornings.
Compound exercises workout more then one major minor muscle groups at once cause a more rapid responce in gaining size or burning calories depending on what results you are looking for.

Good luck.
 
Also KNOW! That you can't spot reduce for an example workouts that focus ,midesections,underarms,fat build underneath the ass. There are no workouts that will shirnk those spots. The only way to lose those trouble spots is by lowering bodyfat through exercsies,cardio and eating a lowfat,lowcarb deit.

So your fatpad is going to shirnk only when you drop bodytfat and you can't controll where your body loses its fat.

Look man, steping up to the plate to lose weight takes an iron will and lot of self-controll. It doesn't happen overnight there are no quick fixes or magic bullets to lose weight.

You have to search with in yourself to find that inner beast thats going to propel you to get the results you want.

I found in my own expereince that its best not to lose weight or gain muscle to impress others because if a man does those things for girls or respect when the times get hard he'll most likely quit,BUT if hes in it for HIMSELF he will get the results he desires.
 
Yes drink plunty of water. I myself drink between a half gallon to one and a half gallons a day.
You should try the recomended intake of 8 cups which is =64oz and thats a half gallon of water aday. Make it icecold and it burns calories. Its fact!
The icecold water makes your metabolism rev up and causes it to burn calories at a high rate. Also to mention that drinking plunty of water will keep your system clean,it will aid in delivering nutrients through the body,and help promote proper bowle movements.

Here is a interesting atricle about drinking ice cold water. You can burn 861 extra calories a week just by drinking a gallon of cold water a day for a week.

http://searchwarp.com/swa219830.htm


Like I said start drinking the recomended 8cups=64 oz of water a day and work up to a gallon. It can be dangerous to drink a lot of water if you aren't use to it.

I worked my way up to be able to drink a gallon and a half of water aday.
Over a series of months.
No, and i don't have to piss every 5 minutes either.
 
so lets do a recap.

creating a 500 calorie deficit in your daily eating habbits a day you will burn 3500=1lb of fat per 7days with out weight training or cardio.

Adding workout's and cardio in addition to the 500 caloires deficit will cause a greater ammount of fat loss per 7day.

Heres another example.
Say your calories intake is 3200 calories a day ,that being how many calories you eat a day. you cut 250- 500 calories from it. thats a 2950-2700 a day deit after.
If you stay eating that many calories you will lose between1750(1/2lb)calories-3500 (1lb)calories a week. Cause fat loss with out working out.

Losing weight is eat its simple math. eat less calories you lose weight.
eat more calories then you burn ,then you gain weight .
 
Yes, put simply...if you burn more calories than you consume a day, then you are going to lose weight if you consume more calories a day than you burn, you are going to gain weight. You know...you should talk to a nutritionist...for instance...simple things like taking Omega 3 pills a day can help you burn off around 4-500 extra calories every 2 days...that's like an entire meal. Drink plenty of water, cut out sodas or anything with sugar in it...water only. Diet pills or fat burner shakes etc...do NOT work...sure you might lose the weight for a little bit, but as soon as you stop taking it, you'll gain it all back plus more. You need to exercise any way that you can. If you have a bad knee, you can swim..you said you have a bike...try to get to biking around 5-10 miles or more per day at a fast pace. Do sit-ups, push-ups etc... You know, getting toxins out of your body is a help also...things such as wheat grass shots and lots of green vegetables are GREAT for that.

Like I said...talking to a nutritionist would be your best bet. There are plenty of ways you can lose weight, you just have to have the motivation. BTW...my brother who just turned 18 today is 5'10" and 232 lbs...he was only 221 lbs. 2 weeks ago. You just need to motivate yourself and try not to look for "miracle" ways of losing weight as there are none that are healthy or that genuinely work. Good luck and keep me posted :)
 
Andemusprime;282668 said:
well the advice i gave is the advice i used to go from 6'1" 245pnds lifting 225 bench 350 squat and 240 deadlift to 195pnds 300 bench 450 squat and 325 deadlift. The maxs are only important to show u that while i lost weight i still gained in my lifts. As far as my work outs go i am not into lifting real heavy every day. That only leads to nasty injurys that hurt my overall goal. I made my changes in about a year, probally alittle more but i had been working out for years before that and that contributes to my fast change. As far as eating different things in different meals and not eating 6 meals goes, i think its a bunch of crap. There are always new styles of diets that come and go and then there is what has been used for years. The style diet i picked up goes as far back as before arnold became mr. olympia. 6 meals is key, i dont care what u have to do to get them but do it. I own my own company and i work part time as a partner in another bussiness. I program and run lasers all day long, and then i roof houses around 4 to 8 pm. I still have time to do my workout and get in 6 meals. If ur bussy enough that u cant precook your 6 meals and take them with you then make substitutes. At first i eat 4 eggs a bowle of oatmeal and a protein shake in the morning, then i had a meal replacment bar called big 100. It is a complete balanced meal. Then at lunch i ate a full meal. then another bar, then a full meal at supper, then a protein shake before and after work out. That was 6 meals and i only cooked 3 of them. Its not ideal but it will work. And u need to make sure you food is balanced. I know all about the breakdown of food in your stomach. The problem that he did not mention is that while u break them down seperatly it is not having both there that makes for hard digestion, it is having so much useless shit there as well as too much of it. Also over the years what lead to u getting fatter was a slowing metablism. This is because people eat more then they need to in one meal then wait 4 hours or more for the next. So instead of breaking down all that u ate it stores it cause it knows it will be a while till next meal. If it is storing a bunch of fat and starch then it will just all turn to fat becuase its not worth shit in your body. Same with sugar. Sugar, and starch all turn to fat in your body and is useless to u while your storing food. Eating those 6 small meals every 2 hours or so boosts ur metablism because u are training your body to not store anything and that it can use all of what u ate up cause another meal will be comeing soon. And makeing sure u have a well balanced meal with good food in it will lead to better digestion as well as proper maintince of your body. If u cut protein out of your carb meal then u will get the good old carb rush of energy but not enough sustance to last till next meal and ur body will start to store again. If u cut the carbs on your protein meal u will be left feeling tired with no energy and then ur body will start to store again. U need that balance in your diet and u need to stick with it every day of every week or you will be starting over again and again. If u mess up and eat some fast food one day, or too much food in one meal just stick to the diet and eat your next normal meal in two hours and you will be fine. Next step is to calculate how much food and how much of each thing u need based on your body weight. I take in 200 grams of proteine and 200 grams of fiberous carbs and about 2000 to 2500 caliroies a day. What u will need will be diferent and will change depending on your body goals. I was never really excited about being the biggest guy or lifting the most, just loseing my gut and being ok with my shirt off while swiming and working. However, i found i needed to build muscle to burn more fat and that i need to build muscle to fill out my stretched out skin instead of loseing all the weight and having to weight for my skin to shrink back up. Also i learned that the suden raising or heart rate is what triggers the buring of fat. So while lifting my heart rate goes up, then down, then up, then down, and so on causeing me to burn more then if i ran steady for the whole time. So my cardio changed to. i went to short burst of fast running then to walking and then back again. The long runs and jogs arent best for burning fat, they are great for building endurance though, and i credit them for growing out of my astHydromaxa. Any way i dont care what anyone says, dont follow new trends, stick with the proven results that time gives you. Read about what bodybuilders do, they go from massive bulking phases where they gain 40 to 50 pounds or more, to massive cut cycles where they lose all that fat and they do it every year. For a normal person to think of loseing that much weight in a year for be ridiculess but to someone who has the diet down, the training down, and a body trained to act in a predicatble manner its a peice of cake. Look at ronnie coleman. On off season he looks like a muscluar fat bastard. He has a big belly and fat cheeks. Still has huge arms and shoulders and all that but u can see the fat. He was qouted saying that on the off season he wears a 40" waist, while during the show he has a 34" to 36" waist. Thats a jump. Good luck man
Click to expand...

I didnt even bother reading this post cus the prat doesnt seem to realise how to use paragraphs.
 
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