I need to lose 50 Pounds

  • Posted by a hidden member.
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    Apr 13, 2010 11:17 PM GMT
    Hey there

    I'm Kyle and i'm 6ft something tall
    i weigh 230ish pounds and i'm not really muscular and i really need to get my weight down to 180ish
    this is to feel better about myself and to feel like i look better
    yes it is all about me me me, god i'm so selfish icon_biggrin.gif

    i'm in study mode for the next 2 years probably so i wont have a bunch of time to go to the gym

    what are some at home exercises i could do to help?

    any suggestions for a diet?

    any help would be something
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    Apr 14, 2010 1:28 AM GMT
    *looks both ways to make sure Chucky isn't here yet*

    I'm going to just assume that you've already checked out the "losing weight" articles and read a couple of threads on this site, are Google-competent, and you're just looking for guidance on which of the million "things" out there are right for you.

    BUT, as strangers on the internet, none of us can tell you precisely what's best. Ain't that a pisser?

    That said, here's the basic "get in shape" checklist, which I'm really only REMINDING you of. Right? Right.

    Figuring a 500-calorie-a-day deficit, you'll lose a pound a week. That means one very strict, motivated year to achieve your goal, including not gaining during holiday weeks. So probably more like a year and a half. Step one is committing to that.

    Step two is figuring out where your baseline is. You will need to do this with your nutrition and exercise, because you need to know what you're currently eating and burning.

    Carry a notebook around with you. On one side of a piece of paper in that notebook write down everything that passes your lips for the day. Include volume. When eyeballing, take a cell-phone photo first so that when you get back to your computer you can find out how big it actually was.

    On the other side of that piece of paper, write down every physical thing that you do. If you own a pedometer, use it.

    Repeat with a new piece of paper every day for a week.

    Step three is to git-er-dun. Use a sensible eating plan combined with exercise to lose weight. But you knew that.

    Check out Volumetrics if you're having problems with still being hungry. To recap every article I'm assuming you've read, you have to get your activity up at the same time as you drop your intake, or your body will just get more efficient at lounging around. That doesn't HAVE to mean hitting the gym, but it does mean consistency.

    If your college has a rec center, plan in time to use it when you build your class schedule each semester. Try bicycling for at least part of your commute. Choose classes on opposite ends of campus. Do a tabata routine as a study break. Just get that body moving.
  • swimbikerun

    Posts: 2835

    Apr 14, 2010 1:50 AM GMT
    That's a great goal!

    Here's are some links to check out:

    http://www.healthchecksystems.com/bodyfat.htm
    http://www.nhlbisupport.com/bmi/
    http://itunes.apple.com/us/app/lose-it/id297368629?mt=8#
    http://bodyforlife.com/

    Losing fifty pounds will take you about six months, losing a maximum of two pounds per week.

    My base diet is a modified Body For Life but just about any balanced diet will do. WeightWatchers and Richard Simmons are also pretty good. You need not do the shakes nor the weight lifting program.
    Get a food scale and measure out your food portions. You'll need to retrain yourself to eating healthy portions.

    Diet is about 80% of weight loss with exercise the remainder. If you ate nothing, you'd lose weight and eventually die of starvation. If you exercise a lot, you might or might not lose weight depending on how much you ate and how much you exercised.

    Probably the best exercise is walking or jogging. A 30 minute jog three or four times a week is all you need.

    You should keep a food log and count calories. If you maintain your budget you will lose weight. This is critical. You'll be forced to make better food choices since you'll be on a budget.

    That's why I got Lose It! It is free if you have an iPhone and tracks everything. I still use even though I've reached my goal weight.

    I'm gonna get slammed for even mentioning the BMI but it is a good general tool for goal setting. As you can see, 180 pounds for a 6'3" man is quite a reasonable goal.
  • Posted by a hidden member.
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    Apr 14, 2010 1:59 AM GMT
    excersize daily and eat < 2000 calories a day. keep it up.

    tip - a large glass of ice cold water burns about 100 calories
  • BlackBeltGuy

    Posts: 2609

    Apr 14, 2010 2:05 AM GMT
    hey thanks so much for that lose it app! it's awesome icon_cool.gif
  • Posted by a hidden member.
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    Apr 14, 2010 2:53 PM GMT
    Cut everything out of your diet except animal fat and animal meats.
    No carbs, no sugars, no junk food, no vegetables, no starches, no bread, no fruit, no supplements, no milk (not even raw milk, as it's still carbs). Only raw animal lard and animal meat that is slightly cooked for 15-30 seconds on each side to kill the bacteria and other contaminants.

    This will turns your body into a fat-burning muscle machine and give you all the nutrition (vitamins/minerals/fat/protein/etc..) you need after 2-3 weeks of your body adjusting to burning fat as it's fuel!

    Our ancestors all hunted for food, and it's what our bodies thrive on. Plants/fruits were mostly used for medicinal purposes. As for grains avoid them at all cost. Lots of animal lard and meat will help you lose weight quickly!


    Check this guy's results out for inspiration on a no-carb diet (he hunts his own animal food) and used Insanity to get ripped:
    http://teambeachbody.com/connect/message-boards/-/message_boards/message/37240407?_19_delta=20&_19_keywords=&_19_advancedSearch=false&_19_andOperator=true&cur=1
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    Apr 14, 2010 3:10 PM GMT
    HealthyEating saidCut everything out of your diet except animal fat and animal meats.
    No carbs, no sugars, no junk food, no vegetables, no starches, no bread, no fruit, no supplements, no milk (not even raw milk, as it's still carbs). Only raw animal lard and animal meat that is slightly cooked for 15-30 seconds on each side to kill the bacteria and other contaminants.

    This will turns your body into a fat-burning muscle machine and give you all the nutrition (vitamins/minerals/fat/protein/etc..) you need after 2-3 weeks of your body adjusting to burning fat as it's fuel!

    Our ancestors all hunted for food, and it's what our bodies thrive on. Plants/fruits were mostly used for medicinal purposes. As for grains avoid them at all cost. Lots of animal lard and meat will help you lose weight quickly!


    Check this guy's results out for inspiration on a no-carb diet (he hunts his own animal food) and used Insanity to get ripped:
    http://teambeachbody.com/connect/message-boards/-/message_boards/message/37240407?_19_delta=20&_19_keywords=&_19_advancedSearch=false&_19_andOperator=true&cur=1



    Whatever works for that guy. But to me, this is an extremely radical diet and not realistic for most people to maintain for an extended period of time. I'd guess that majority of people who try this fail very quickly. I suggest some of the more moderate approaches that others have posted above. Be careful of extremely radical diets.
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    Apr 14, 2010 3:20 PM GMT
    DjDorchester said
    Be careful of extremely radical diets.


    and be careful of all conservative diets that will get you limited results, if any. icon_wink.gif

  • Posted by a hidden member.
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    Apr 14, 2010 3:32 PM GMT
    HealthyEating said
    DjDorchester said
    Be careful of extremely radical diets.


    and be careful of all conservative diets that will get you limited results, if any. icon_wink.gif




    I couldn't disagree more. That diet will doom nearly everybody who tries it to complete and utter failure. It's like saying that you will only get results at the gym if you go for four hours EVER DAY. Which any physical trainer will tell you is not only unnecessary but most likely counter-productive because of the high risk of failure.

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    Apr 14, 2010 3:36 PM GMT
    Great Info:

  • Posted by a hidden member.
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    Apr 14, 2010 4:28 PM GMT
    HealthyEating saidGreat Info:




    Yea I've read all about raw meat diets. They are fringe, and they work for a very small portion of the population. And for most, just the thought of it is unpleasant. I'm not saying you're weird for being into it, like I said originally, whatever works for you. But it's still fringe and you can promote the benefits all you want... it won't change the fact that most people need fruits and vegetables and grains... and most like to cook their mammals before eating them.

  • Posted by a hidden member.
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    Apr 14, 2010 7:29 PM GMT
    In general nobody needs fruits, vegetables, and especially not
    grains but you've been inGRAINed by others to think that way.

    Have you tried a no-carb diet/lifestyle? I doubt it.

    I agree that people need to find what works for them, but our
    digestive systems haven't become adapted to eating the
    shitty processed foods of today, and they never will,
    as they we're never mean't to eat such unGodly crap.

    All of our ancestors link back to the ice age, and this is
    why our bodies store fat still and thrive off of animal meats.
    As for others from more tropical regions or those regions
    near the coastline they thrived on more fish and seafoods
    than land roaming animals I imagine.

    Greens, vegetables, and fruit are good for cleansing and the
    short-term but they won't help you grow muscles, and you
    definitely can't survive on them alone especially if you
    live in a colder region of the globe.

    When you eat more animal meats, organs, and fats and cut
    out all carbs your body switches to burning the fat.
    So it's easier for you to lose weight and get ripped.

    Try it for yourself, not just 2-3 weeks, but give it at least 3
    months of your commitment and than feel free to bash it all
    you want. ;)

    Great books on this topic:
    http://www.amazon.com/Primal-Body-Primal-Mind-Evolution/dp/0982184107/ref=sr_1_14?ie=UTF8&s=books&qid=1271273132&sr=8-14

    http://www.journeytoforever.org/farm_library/price/pricetoc.html

    As for the best workout... I recommend this... http://movnat.com/
  • Posted by a hidden member.
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    Apr 14, 2010 7:45 PM GMT
    http://www.realjock.com/article/825/
  • swimbikerun

    Posts: 2835

    Apr 14, 2010 8:38 PM GMT
    For me, there are no "tricks" or "gimmicks" or secret paths to losing weight or getting in shape. Developing a healthy body requires planning, choices, "sacrifice" and goal setting.

    No carb or no fat diets often don't work for a lot of people simply because they are not very palatable.

    Eat a portion controlled, well-balanced diet and exercise so that each week you come within a set caloric budget and you will gradually lose weight.
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    Apr 15, 2010 5:33 PM GMT
    To lose weight, you've got to create a caloric deficit, and that will be a whole lot easier if the foods you do eat don't leave you with gnawing hunger after a couple hours. My own experience is that a low-ish carb paleo diet is perfect for this; it doesn't have to be zero carb. I tried going extremely low carb, and there's no way I was going to be able to get past the skull-crushing headaches that would immediately subside with the consumption of a couple carrots. If I keep carbs down to around 15% of calories, I can eat as few as 1700 calories a day and not feel anything more than the gentlest of hunger impulses. Although I've been eating paleo for a number of years, I only recently decided to lean out more than my ad libitum eating allows. By keeping to 2000 calories a day or less, I've lost 10 pounds in the last 6 weeks.
  • victor8

    Posts: 237

    Apr 15, 2010 5:47 PM GMT
    Walk briskley...ALOT! like for 1 hr a day....its a start...get started!
  • victor8

    Posts: 237

    Apr 15, 2010 5:52 PM GMT
    kyle....no body is keeping any secrets from you...there are a million and one ways to do this.....its finding that resolve deep inside your core....sticking to it daily whatever path you decide on...if you slip up one day...dust yourself off and try even harder the next day to follow your program. its really not so hard and the rewards are great!
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    Apr 15, 2010 9:05 PM GMT
    I was a little heavier than you. I put myself on an ~1800 Kcal diet and did moderate cardiovascular exercise daily. I ate healthy but did not cut out any food groups. For example,

    Breakfast:

    Bowl of Oatmeal (~15g carbs)
    1 Apple
    8oz skim milk.
    A little butter in the oatmeal (fat)

    Snack:

    A piece of fruit

    Lunch:

    Turkey sandwich with mayo (~30g carbs, protein, fat)
    1 Tomato
    1 Orange
    8oz skim milk

    Snack:

    Piece of fruit

    Dinner:

    Something with about 30 - 45g of carbohydrates
    6 oz worth of meat
    1 vegetable serving
    1 fruit (grapes, apple, orange, kiwi, etc.)
    8oz skim milk
    1 serving of fat

    A little fat helps with satiety. Restrict fats too much and you'll consume more calories because you feel hungry all the time. Moderation is key. All bread was whole wheat. Restrict processed foods.

    I now find because of my activity level, that I need between 2400 and 2600 Kcals a day to maintain weight.
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    Apr 18, 2010 6:22 PM GMT
    Thank you soo much for all you help, I hope to get started this coming monday.

    Thanks for all the info and that great App.

    again

    Kyle
  • swimbikerun

    Posts: 2835

    Apr 20, 2010 3:50 AM GMT
    http://www.nytimes.com/2010/04/18/magazine/18exercise-t.html

    The above article makes it pretty clear: cut your calories to pull the fat off, exercise to keep it off.

    That's why crazy diets don't work and in the long-run if you want to get thin, you most likely need to re-learn eating habits. That simply takes time. As well it should as the longer you do something the more you get used to doing it. Eating consciously and exercising for fun are the goals. Getting thin is a nice by-product.

    paradox said ...I can eat as few as 1700 calories a day and not feel anything more than the gentlest of hunger impulses.

    I cut my calories down to around 1600 per day when losing weight.
  • ZacktheMan

    Posts: 340

    Aug 11, 2010 4:47 AM GMT
    That NY Times science report given above is very informative. I'll add a few pointers of my own.

    1. Limit your intake on US Beef. 80% of American cattle are fed hormones and steroids, to make them big and large. Big large fat cows bring in more money for cattle Ranchers. By eating this beef you are ingesting some levels of these hormones that will make you bigger and larger. If you must eat meat, choose meats certified to be angus or organic. US Meat is banned in Europe.

    2. Our bodies turn carbohydrates into sugar. A Bagel is more fattening than a Dunkin' Donut. Cut down drastically on your carbohydrates.

    3. Read the labels.

    a. Artificial sweeteners may have zero calories, but many are 20 times sweeter than sugar, and this sends signals to your body to store body more fat.

    b. Don't eat a product with High Fructose Corn Syrup, it produces far more weight gain than an equivalent sweetening using white processed sugar. Raw sugar or pure maple syrups are safer, better sweeteners.

    4. No one loses real weight in a month. It takes a whole new lifestyle that rejoices in eating healthier, in exercising. Start by cutting down on food intake and begin educating yourself about the effects of the foods you choose to eat have on your weight and fat content. Rejoice and focus on what you have to do to lose weight and gain muscle where you want it. Do not focus on the 'do nots'. Life is like riding a motorcycle or a bicycle, Where you LOOK is where you will GO!

    5. Start by cutting down a little on the fattening stuff, discover healthier food that you enjoy, and increase your exercise little by little: When walking, begin walking more briskly; instead of taking your car - walk to your nearby destinations, do calisthenics; Plan more physical activities such as swimming, hiking, yard work, etc. If you can afford joining a gym, its' a great way to start a regular work-out schedule, but only if you stick with it. But even with going to the gym, it is still important to take advantage of the many exercise and weight loss opportunities one naturally has outside of the gym.

    I like walking fast, but I'm not big on jogging or running. If I were into jogging and running, I would do so on soft dirt or on a High School outdoor running track.

    I stopped driving to the store or my weekly meeting, I started walking to them instead. I cut out a lot of carbohydrates and cut down on others. Instead of getting spaghetti with my Chicken Marsala, I chose a salad with extra virgin olive oil and Balsamic Vinegar. As my sugar/carbohydrate intake decreased, my taste buds began recognizing new flavors that are delicious.

    In the past 14 months, my weight dropped from 240 LBS to 210, while I gained 15 to 20 pounds of muscle. And I really love my new lifestyle. It is not a burden, but a joy.


  • Posted by a hidden member.
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    Aug 11, 2010 4:58 AM GMT
    HCG platinum buddy
  • Posted by a hidden member.
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    Aug 11, 2010 11:47 AM GMT
    Kyle_Moxly saidHey there

    I'm Kyle and i'm 6ft something tall
    i weigh 230ish pounds and i'm not really muscular and i really need to get my weight down to 180ish
    this is to feel better about myself and to feel like i look better
    yes it is all about me me me, god i'm so selfish icon_biggrin.gif

    i'm in study mode for the next 2 years probably so i wont have a bunch of time to go to the gym

    what are some at home exercises i could do to help?

    any suggestions for a diet?

    any help would be something
    I know this thread is kinda old, so, question first: Have you accomplished your weight loss yet?

    If not...
    The stats you give were almost identical to mine a year ago. I was also 50 lbs overweight. I dropped the first 30 pounds in less than two months simply by walking daily and cutting my meal portions down. It's really simple, because when you're fat, your body expends more energy to move the weight, thus burns more calories doing so.

    As for the last 20 pounds of fat, I saved that to use for muscle building so the muscle can replace the fat, and prevent saggy skin and stretch marks.
  • tuffguyndc

    Posts: 4437

    Aug 11, 2010 12:10 PM GMT
    HealthyEating saidIn general nobody needs fruits, vegetables, and especially not
    grains but you've been inGRAINed by others to think that way.

    Have you tried a no-carb diet/lifestyle? I doubt it.

    I agree that people need to find what works for them, but our
    digestive systems haven't become adapted to eating the
    shitty processed foods of today, and they never will,
    as they we're never mean't to eat such unGodly crap.

    All of our ancestors link back to the ice age, and this is
    why our bodies store fat still and thrive off of animal meats.
    As for others from more tropical regions or those regions
    near the coastline they thrived on more fish and seafoods
    than land roaming animals I imagine.

    Greens, vegetables, and fruit are good for cleansing and the
    short-term but they won't help you grow muscles, and you
    definitely can't survive on them alone especially if you
    live in a colder region of the globe.

    When you eat more animal meats, organs, and fats and cut
    out all carbs your body switches to burning the fat.
    So it's easier for you to lose weight and get ripped.

    Try it for yourself, not just 2-3 weeks, but give it at least 3
    months of your commitment and than feel free to bash it all
    you want. ;)

    Great books on this topic:
    http://www.amazon.com/Primal-Body-Primal-Mind-Evolution/dp/0982184107/ref=sr_1_14?ie=UTF8&s=books&qid=1271273132&sr=8-14

    http://www.journeytoforever.org/farm_library/price/pricetoc.html

    As for the best workout... I recommend this... http://movnat.com/
    ok, i thought i had heard of everything but this is the most ridiculous idea i have ever heard. i mean really, why in the hell would anyone believe this crazy idea is the reason why we have so many obese people. dude, diets don't work. the only way, to lose the weight is to do it by exercising and good eating habits. i hope the OP will take some of the more realistic advices and not this stupid crap