Very overweight

  1. New Member
    OptimusX's Avatar
    Stats
    5'6"  247 lbs.
    Join Date
    Apr 2013
    Posts
    34
    Rep Power
    38
    Level
    6
    Lv. Percent
    8.65%

    Very overweight


    Not sure if this is the right forum, but here goes.
    I'm about 33% BF currently and would like to get down to around 15-17%. My current diet is around 1800 calories/day. I want to increase lean mass also. What would be a good starter approach ?

  2. New Member
    OptimusX's Avatar
    Stats
    5'6"  247 lbs.
    Join Date
    Apr 2013
    Posts
    34
    Rep Power
    38
    Level
    6
    Lv. Percent
    8.65%

    Are there any supplements I should consider at this point, any specific workout plans I should try out ?
  3. Elite Member
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    6,071
    Rep Power
    370554
    Level
    61
    Lv. Percent
    27.72%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    The easiest thing to do IMO is download myfitnesspal app on your phone and scan in the foods you eat for like a week, and then subtract like 300-500 calories a day.

    As far as programming it really depends on training level, what your exact goals are, injuries, time you have to dedicate.

    Supplements...well they only help a little IMO. That's not a bad thing though. Something with appetite suppression would be good(ie dexaprine, alphamine, etc).

    I would start with the diet, then training, then supplements or fat loss. It will take time, but it can happen if you really go for it. Just takes time.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
    •   
       

  4. New Member
    dds's Avatar
    Stats
    6'0"  280 lbs.
    Join Date
    Aug 2012
    Posts
    271
    Rep Power
    2350
    Level
    14
    Lv. Percent
    64.7%

    Quote Originally Posted by OptimusX View Post
    Not sure if this is the right forum, but here goes.
    I'm about 33% BF currently and would like to get down to around 15-17%. My current diet is around 1800 calories/day. I want to increase lean mass also. What would be a good starter approach ?
    try eating 150 to 200 cals less aday and find a good workout program, you will want to lose fat but gain muscle...........try jim wendlers 5/3/1 program
  5. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,253
    Rep Power
    106510
    Level
    30
    Lv. Percent
    32.21%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by dds View Post

    try eating 150 to 200 cals less aday and find a good workout program, you will want to lose fat but gain muscle...........try jim wendlers 5/3/1 program
    Do that program. The north of vag version.

    As for diet, up your protein, jack your fat up as high as you can, and cut carbs out everywhere but post workout.
    you can call me "ozzie" for short.
  6. New Member
    OptimusX's Avatar
    Stats
    5'6"  247 lbs.
    Join Date
    Apr 2013
    Posts
    34
    Rep Power
    38
    Level
    6
    Lv. Percent
    8.65%

    Also, I had my test checked about 6-7 months ago, twice, about 8 weeks apart. Came back at 219 and 243.
  7. New Member
    dds's Avatar
    Stats
    6'0"  280 lbs.
    Join Date
    Aug 2012
    Posts
    271
    Rep Power
    2350
    Level
    14
    Lv. Percent
    64.7%

    Quote Originally Posted by OptimusX View Post
    Also, I had my test checked about 6-7 months ago, twice, about 8 weeks apart. Came back at 219 and 243.
    the talk to your Dr. or get and Endo. my test was 160 (im 37yrs old) ive been on Test shots for about 9 months now and im at 533. i can tell my muscles are getting harder and my measurements are getting smaller.......so go talk to your Dr. and start taking Test.......you will not regret it
  8. New Member
    OptimusX's Avatar
    Stats
    5'6"  247 lbs.
    Join Date
    Apr 2013
    Posts
    34
    Rep Power
    38
    Level
    6
    Lv. Percent
    8.65%

    I saw a doc when I had those tests ran, doc said it was low, but within the acceptable range. So, no further action was needed.
  9. New Member
    joeblow1's Avatar
    Join Date
    Nov 2011
    Posts
    289
    Rep Power
    8168
    Level
    14
    Lv. Percent
    89%

    Quote Originally Posted by OptimusX View Post
    I saw a doc when I had those tests ran, doc said it was low, but within the acceptable range. So, no further action was needed.
    Your doc is a ****ing moron. Those are way below acceptable ranges. Anything below 330 is below normal, which is way to low IMO. I keep mine around 1200 during cruises lol. That's above above normal and I wouldn't want anything less during my cruise. And as far as your diet goes how long have you been eating 1800 calories? That seems way to low and you should be well under 30% bf. Thats obese level bf and to get there you have to eat a hell of a lot more then that. But regardless, find out what your maintenance cals are then subtract 500. Start lifting weights and doing cardio 3 times a week. Then when you slow down on weightloss add another day in. Once you get to 5-6 days a week and start plateauing on weightloss, subtract more calories. Also keep in mind your nutrients need to come from quality clean foods. Keep protein high, fats moderate, and carbs low. Once you get down to your desired bf then begin to lean bulk. But for now just focus on fat loss. Oh and find a doc that has a clue and get put on hrt.
  10. New Member
    OptimusX's Avatar
    Stats
    5'6"  247 lbs.
    Join Date
    Apr 2013
    Posts
    34
    Rep Power
    38
    Level
    6
    Lv. Percent
    8.65%

    I just started the calorie count about 3 weeks ago. I try to keep track of everything I eat now, which is mostly skinless chicken breast, various varieties of "steamers" vege packs, tilapia, protein shakes, post work out,from the gym(lifetime fitness). According to the app that I use for keeping track, my ratios have been around 40/30/30 with a 5% shift somedays to 35/25 on the carbs/fats.
  11. New Member
    joeblow1's Avatar
    Join Date
    Nov 2011
    Posts
    289
    Rep Power
    8168
    Level
    14
    Lv. Percent
    89%

    Quote Originally Posted by OptimusX View Post
    I just started the calorie count about 3 weeks ago. I try to keep track of everything I eat now, which is mostly skinless chicken breast, various varieties of "steamers" vege packs, tilapia, protein shakes, post work out,from the gym(lifetime fitness). According to the app that I use for keeping track, my ratios have been around 40/30/30 with a 5% shift somedays to 35/25 on the carbs/fats.
    Bump the protein up to 45, fats to 35, and drop carbs to 20. The carbs are your enemy when cutting and your savior when bulking. Once you start to plateau I suggest carb cycling or the carb night diet. Actually you may want to just start out with carb night if you have a lot of fat to lose. You can get the jist of it for free online. Or you can spend $20 a get the full book on exactly how to do it step by step. The book is by John keifer and lots of people have used the program successfully.
  12. Senior Member
    threeFs's Avatar
    Stats
    5'10"  215 lbs.
    Join Date
    Mar 2012
    Age
    36
    Posts
    2,365
    Rep Power
    768552
    Level
    48
    Lv. Percent
    41.16%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by joeblow1 View Post
    Bump the protein up to 45, fats to 35, and drop carbs to 20. The carbs are your enemy when cutting and your savior when bulking. Once you start to plateau I suggest carb cycling or the carb night diet. Actually you may want to just start out with carb night if you have a lot of fat to lose. You can get the jist of it for free online. Or you can spend $20 a get the full book on exactly how to do it step by step. The book is by John keifer and lots of people have used the program successfully.
    THIS. Carb Nite absolutely works and I've lost over 60lbs of fat doing it.
  13. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,042
    Rep Power
    9521
    Level
    24
    Lv. Percent
    88.82%
    Achievements Posting Pro

    I'd suggest 5/3/1 with limited accessory. Maybe even BBB and spend the bulk if your time conditioning. Hills, prowler, rope, hell just take the dog out for an hour a couple times a week.
  14. Elite Member
    Montego1's Avatar
    Stats
    6'1"  236 lbs.
    Join Date
    Apr 2010
    Posts
    8,671
    Rep Power
    7507787
    Level
    96
    Lv. Percent
    90.68%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    5/3/1 would be a very good starting program. A good diet will be the best thing to help with the weight loss. Also if you want an extra something to help with recovery Finaflex BCAA+SAA would be a great choice. Also PX Black or Pro Xanthine 500-XT would help keep the appetite in check as well as giving you some extra energy throughout the day and before the gym.
    FINAFLEX PRODUCT EDUCATOR
    Visist our website at www.FINAFLEX.com

    ​" If you're looking for a work horse.......I'm no Clydesdale."
  

  
 

Similar Forum Threads

  1. help me please very overweight and injured
    By jaburrows in forum Anabolics
    Replies: 1
    Last Post: 07-22-2012, 09:24 AM
  2. very cool stuff(ddnl)
    By wojo in forum Anabolics
    Replies: 51
    Last Post: 01-21-2003, 11:57 PM
  3. Detour bars - very tasty
    By GuyinLA in forum Supplements
    Replies: 2
    Last Post: 01-04-2003, 04:31 PM
  4. Replies: 15
    Last Post: 12-19-2002, 07:27 PM
  5. A MRP Shake that is very good!
    By windwords7 in forum Supplements
    Replies: 17
    Last Post: 12-13-2002, 02:12 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in