Need some advice and input weight loss but wanting to build muscle.

  • ScotXY

    Posts: 117

    May 18, 2008 5:28 PM GMT
    ok so here it is

    October 2007 was 409 lbs
    February 4th 2008 was 378
    5/12/08 332lbs
    lost 8" of waist and 3" of belly.
    Bp
    was 168 / 108
    Now 124 / 80 and
    BPM started exercise
    was 210 and
    now 160-170's

    Basically I have made change of life in diet which can and is improving but over all ok.

    Started working out 40 min of elliptical 440-490 with arms every day in 2-3pm

    Both trainers at work which give free advice say I should start doing 5 min cardio warm up then do machine's and some free weights as I get more stabilized later for parts of my body. Then 28 min of elliptical in am 310-325 cals burned just that.

    then work.
    Now I work 8-5pm
    Obviously im still fat as hell.
    It is sedentary job with some walk around.
    I am Coach in Tech Support.

    Far as Diet I was just going to add omelet in the morning for protein after working out str training then at 9-10 protein shake then lunch salad with tuna or chicken balsamic vinegar and onions and banana peppers tofu I they have it and then before cardio orange or apple or banana then dinner is usually soup or soup sandwich or Italian salad with red wine vinegar little olive oil and that's about it and pepper. evening snack is baby carrots or celery or fruit.

    I drink 2-4 liters of water or water and nestle Tea pre mix w/lemon ( I know I know its not good for me but listen I have 2 liters of water then add I know sugar bad bad but its like half cup of mix with sugar and I know it has cafeen another bad.) But I have dropped all sodas. If I have soda' its a zero.

    Out side of that that's my basic stuff.

    Far as the exercise I was going to use the str training one week and muscle building another week and rotate thru the routines on here if I can do them. I am still very heavy 332 and cant do a lot for stuff still so. I look of getting it done.

    Any input would be great.

    As you loose the weight, is there anything i can do for my midsection / chest? i mean I know i am 332 still and my waist and legs are really changed. I want my chest and midsection to get better. like other pats of me are changing so forth.
  • trebor965

    Posts: 200

    May 18, 2008 6:25 PM GMT
    congratulations! it is never easy breaking patterns, and coming to self realizations, your efforts are to be applauded. it seems like you have it under wraps, and you have done a good job thus far. i know what its like to feel as if you hit a plateau in your weight loss regimen/ workout plan. when this happens to me, usually around the 6-8 week period of a new program, i try something more challenging, or go up in weight, or work out twice in a day. i will do this crazy routine for a week, and ease into something more fitting to my needs. do you take strength and conditioning classes? spin classes? does your gym offer a bootcamp? currently, i incorporate a kettlebell routine twice a week for an hour. i have seen the biggest results with that. i understand being heavier doesn't really allow you to many options for what you should be doing so as not to hurt your knees, etc. i have seen the best results via interval training along with the kettlebell. also working out your larger muscle groups at once helps you to slim up quicker, and build more muscle to do so. try drinking green tea, brew it and add agave nectar. anywhere you can cut back helps. the soda is a bitch huh? try colonics too. your body holds ten pounds of compacted fecal matter. it lines your intestines making your body not absorb nutrients correctly. all in all from colonic to kettlebell, the best approach is a positive outlook and visualization. good luck.
  • Posted by a hidden member.
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    May 18, 2008 7:56 PM GMT
    You can't easily lose weight and gain muscle at the same time. You seem to be doing well at losing weight-- I wouldn't want to switch my body to gaining mode while losing that much. So my advice is to keep everything the same until you are close to your target weight. For strength training, focus on developing form and tone by doing free weights with low weight and high reps, and full body exercises like squats (with no weight).

    Once you are satisfied with your weight, or ready to take a break from losing, then try adding calories and switch to heavier weights.

    I find that I have a seasonal cycle-- lose in the spring and summer, and gain in the fall and winter, and that working with that cycle makes it much easier. So I try to keep losing and toning this time of year, and then switch to gaining muscle in the fall.

    As for the eating, the level of detail you mention suggests to me that you are a person very much into eating. There's nothing wrong with that, and keeping track of the details helps a lot with dieting, but I think you might want to work on focusing less on the food while you are losing-- at least for me, thinking a lot about it makes it harder. When I have problems with obsessing over things, I find one helpfull thing is to substitute-- so if you find yourself obsessing over what you are going to eat, instead try to think about what new exercises you might try, or what new clothes you might try. That's just an observation based on my own experience, I don't know enough about you to know if it applies.

    Good luck, and thanks for posting the details. It always helps to know exectly what other people do, and their results.
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    May 22, 2008 10:15 PM GMT
    First of all, GREAT WORK SCOTT!! I see first hand the progress you've made and I also know firsthand how hard it is to do. icon_biggrin.gif As far as strength training vs fat burning, you can, and in my opinion should, incorporate some strength training into your weight loss routine. The more muscle mass you have, the higher your resting metabolic rate. You won't be able to see the results as quickly but the muscle gains will help. Your weight loss may slow because you are putting on good weight but you need to keep in mind changes in your body composition. Working the legs is really good with weight loss because they are huge muscles. There are some great total body programs on here which can work from a beginning level. Supersets are tough especially for a beginner but they keep your heart rate up which burns more calories and adds a bit of an aerobic element to your anaerobic strength training workouts which will also help with fat loss.
  • shoelessj

    Posts: 511

    May 23, 2008 4:52 PM GMT
    i have no advice to add, but i really want to congratulate you, especially on the impressive BP numbers! about a year and a half ago i had the same sort of BP 'before' numbers, and was about 300 pounds. i was lucky to have a smart, no-nonsense doctor then who told me that i had to get it down [with some prescription help at the time]. i'm now in a good BP range, but i know how tough that is, so i applaud your achievement. the only real advice i could offer is maybe to meet with a nutritionist, if you haven't yet, as opposed to taking advice from [albeit well-meaning] strangers.