Fat Ass needs assistance
- 01-09-2009, 03:18 PM
Fat Ass needs assistance
Hey Y'all. I know this is a long first post, but I am looking for assistance/support and I have seen that you all treat each other like family (for the most part) so I wanted to take advantage of any experiences that you would care to share.
I have read many of these threads and as a noob, it's all pretty much like trying to read a different language. The long and the short is this. I am attempting to become a new person. I have been heavy all my life and am currently 5'11", 306 lbs, 36 y/o male, never really have taken care of my body, never really eaten healthy. The light finally went on when I had an issue buttoning the collar of a shirt that I had bought recently because my previous shirt no longer fit.
I am blessed to have a co-worker who is a body builder and she has taken a general interest in helping me get healthy. I started easy (not really easy for me), but I started with a mile on the treadmill at 3.0mph and in a week have gotten up to 2 miles anywhere between 3.5mph-4.0mph. I have access to some workout machines and free weights (I work at a hotel and my GM has also taken an interest in seeing me get healthy and has allowed me access to the hotel weight room), but I really don't know what I am doing and I want to be realistic and not hurt myself by going too fast, but am looking for the next step, if there is one at this point.
My questions are, have any of you started off where I am now, or do you know anyone who has? How did you get to where you are now? Are any of these supplements even worth trying at the stage I am at, or is it way too early for those? How do you stay focused on the task at hand? Anything that might assist me in my quest? (not necessarily shortcuts, just enhancement that I could utilize to facilitate what I am trying to do)
Some of the obstacles I have: I commute an hour and 15 minutes to and from work, so I can only get to the gym in the evenings. I have no access to any workout supplies on the weekend, although I do live near a very mountainous road that I could walk on. Once I hit a yet to be determined goal, I may consider investing in something. I believe many short term goals would be a benefit to me, but I don't know where to begin as far as realism. The first long term goal that I have set is that if I am able to get down to 256, I will change my screen name from Fat Ass.
I appreciate you taking the time to read this entire posting and look forward to any insight you may have for me.
Last edited by Fat Ass 101; 01-09-2009 at 03:21 PM. Reason: spelling error
- 01-09-2009, 03:30 PM
Working out is really just icing on the cake. You need to get your diet down to a "T", and from there, the sky is the limit. IMO it is okay to take the weekends off, as long as you are training on the other 4-5 days.
01-09-2009, 04:35 PM
100% agreed with Aggravated. Diet is 90%. The working out is just the last 10%. You can lose all the weight without ever doing ANY exercising. But, if you continue eating like you do, and do all the exercise that a human could possibly do and you STILL wouldn't lose weight. Figure out how many calories you need to maintain your weight. (probably somewhere around 4000/day) and then start eating about 20-25% less than that.
Count your calories. It may be a little hard at first, but after a week or two, you will realize that you eat pretty much the same things all the time and you will have the calories memorized.
When you start counting your calories you will notice that you get to eat a lot MORE of the healthy foods that you know you should be eating, because they are so low in calories.
Keep reading on these boards for more advice. There's a lot of good advices on the board.
01-09-2009, 04:45 PM
alright man well for starters welcome to A.M. and am glad you are takin an interest in getting healthier.
First off for starters dont get any supplements yet diet is key first so what you have to do is start by lowering your calorie intake and make sure you have good proportional meals spread out the day with low fats and carbs and decent amount of protein, like chicken and some vegetables and big glass of water.
Secondly get your workout in order and shape find a program that works for you and what resources you are able to use and apply them all into a workout of your own you can search in the training thread or exercises science i think theres some in there, also there are sites you can go to, to look up exercises for working out to learn how to do them properly gotta get the correct form down first. Look into the compound lifts bench, squat, close grip, bent over rows, deadlifts, etc.
Thirdly once you have a workout program and know your exercises go apply them, starting off start slow to get it down right and to experiment with how to workout properly. Start before the weights with a good paced jog for lets say 5 mins, then hit the weights. IMO (In my opinion) when your ready to then apply a HIIT training (high intensity interval training) to your workout and you will start to sweat like a hauss and burn more calories. After your workout consume healthy foods get it in you and rest, remember your body needs plenty of time to recover well good luck man this should help get you started
01-09-2009, 05:25 PM
Listen.. Go here http://www.scivationbooks.com/ read one of the books(cut diet, or cha), tailor the diet to your specifics, and follow it to a T. THese are solid plans, that have proven track records. It will explain when to increase cardio, drop cals, etc as you lose fat.. It also will give you sample plans.
Or go find another diet, and follow it to a T(anabolic diet, ckd, etc)
Just pick something and STICK TO IT!!
What you are going to get here is bits a and pieces of peoples opinions, and probably confuse the **** out of you even more.. Any of those above plans are SOLID, and will work if you follow it..
01-11-2009, 09:25 AM
I appreciate all the comments. Diet is hard to control with as much time as I spend at work. I can only eat so much turkey. I went to the nutrition forum and there wasn't a lot on straight weight loss as far as having a diet spelled out. I can do my best at following a plan, but I don't feel like I have enough knowledge to create a plan that would be successful. Does that make sense? I will look over the books at sciviation.com and see what I can come up with.
Thanks again for the support. You have no idea how encouraging it is to have people behind me in this effort.
01-12-2009, 05:36 PM
I think that it's way more important to start lifting weights than doing cardio due to the fact that lifting weights will get you to gain muscle, which is anabolic tissue and will allow you to lose fat better. Plus, losing weight is irrelevant if you lose that weight from muscle tissue, not fat tissue. And you can do whatever you want in the weight room as long as you have correct form. Being a beginner is cool like that and you will see improvements no matter what you do.
The only thing that's really hard to do is get a good healthy meal plan, but to start with, change soda with water. Then start eliminating crappy foods and replace them with healthy meals, then split those meals in more meals. This is what I did and I was worth the nickname fat ass too when I started. :P
You can take a break during the weekend or just go have fun. A lot of people who quit get too serious, too early on and it drains their motivation. Making changes in time and keeping them is more important than changing everything from tomorrow and giving up in a week.
01-13-2009, 12:19 PM
I appreciate the comments. I am putting together an action plan. I have worked on how to control diet and am not expecting to quit on this endeavor.
I have set a time (Thursday pm) to meet with my weightlifting friend about form and choice of exercise. Her suggestion for starters was to use the machines available to me at the gym as the form is somewhat forced due to the design of the machine vs using freeweights to start with. I also want to incorporate swimming, but as long as there is ice on my car in the morning, I don't see that happening. The cardio will assist me in creating endurance, so I am trying to morph both together into a comprehensive plan.
The most difficult part is taking advice from so many folks that know what works for them and transposing it into a plan that works for me. I will post the weekly plan I come up with for comments and any advice you would consider giving a newcomer.
Thanks again for all of your comments.
01-16-2009, 01:39 PM
Looking good so far. I know it's just water weight at start, but it's enough to keep going. Diet reform is going well. Exercise is going well. Treadmill (2 miles between 3.0 mph and 4.0 mph) and rotating on machines at gym. I have access to a sauna. Any comments on how long to stay in one of these things, how often, and/or any benefit?
01-16-2009, 01:49 PM
after your workout id soak inthe sauna for atleast 10-15 mins and while your working out try to almost do every workout as fast as possible i guess for some high intensity to get your heart rate up which will help you sweat and help your body eat away at fat for energy, but make sure if your doing heavy weight or w.e that you do get some rest, lets say you rest for 90 seconds between sets try makin it 80 seconds in stead and keep working your way day slowly and steady to progress and help keep you sweating and burning cals as you lift, and use the treadmill at a high incline rate like walking up a hill kind of thing, try doing cardio for a few mins before your workout to get the blood and heat rate going bro, and at work for your lunch break if you get one like me i go to subway 5 dollar footlongs loaded with veggies and clean meat on wheat soo freaking good ya kno good luck man
01-16-2009, 02:00 PM
Hey man congrats on making the decision on a healthier life style, trust me you will be glad you did! I was in a similar boat. I was approx. 6'5" 315 pounds at age 20 and I had played basketball all my life but never really worked on a healthy weight. Although I am taller the 315 was mainly fat as I never lifted weights. Finally decided to get into good shape and as has been stated above Diet is the key with a good workout routine second. I was 315 pounds playing high school and college basketball, but I ate junk and plenty of it so the first thing for me was cutting out fast food as the trans-fatty acids are killers both weight and health wise. What I found to be a great meal that is bulky and keeps you full is oatmeal. They have a lower sugar variety that you can get at target for pretty cheap (like 1.79 for a 10 pack box) and if you have 2-3 packs (approx. 240-360 calories as they are 120 cals a piece) while at work every 3 hours or so that should keep you full and away from any diet disasters. I will usually toss a few packets of splenda in for added taste. As for the workout, cardio is great, but it usually only boosts your metabolism for approx 2-4 hours once your complete your workout. Weight training however keeps your metabolism at a higher rate for a longer period of time (have even read it will keep it higher for up to 24 hours depending on the intensity). I would suggest starting with the cardio but mix in some full body weight resistance exercises for added benefits as the more muscle mass you have the more calories/fat you will burn given the same amount of training. Id say start with some dumbell bench press (not sure your strength levels but choose a weight that you can do approx. 12-15 reps with), then some dumbell squats and lunges (on the squats you can press the dumbells overhead at the top to work your shoulders as well), a rowing type of exercise to compensate for the benching, some dumbell curls, and then maybe mix in some ab exercises such as a bicycle crunch move. Start slow with the weight training as if you go all out right away your body will hate you for it and you could potentially injure yourself. Also please stay away from any fat burners or other supplements you see out there as you should try and maximize your workouts without supplements (other than vitamins, essential fatty acids, glucosamine, etc) and only turn to them when you seem to be platoing or if you feel that you need a boost. As for the sauna, im not sure of the benefit other than to re.ax your muscles/loosen up but I could be mistake. Not a bad idea though if your really sore one day to loosen up. Good luck man and keep us posted or your results!
01-16-2009, 04:05 PM
Thanks MMA. I am not quite to the heavy weight. I am pretty weak, I won't lie to you. I tried chest presses at 50lbs and after 25 (2.5 sets of 10), I was pretty wore out. 2nd day, I lowered weight to 30lbs and was able to do 5 sets of 10...barely. iT doesnt take much for me to get up a pretty decent sweat, but I will take the advice of hopping in the sauna afterwards if there are benefits to it.
Thanks for the input.
01-16-2009, 04:17 PM
Thanks 99. Other folks success stories are the best motivator. Where did you play ball and how long ago? I am blessed with a work environment that allows me access to the gym, and also has a cafeteria. While the food in there is not very health conscious, there are salad and sandwich options (turkey, roast beef, or ham) The fast food has been a nemises of mine, but at least this week, I have been able to stay away and have some decent options at home for dinner. I also enjoy oatmeal. I have been snacking on Cheerios at work during the day as well. Like you said, I start with the 2 miles (30-35 min) of cardio and am working myself into the weights. I agree about starting slow. I have never really used weights in my life so I am easing my way in to make sure I don't hurt myself. I may be acting like a skirt, but I can't afford to not be able to do this b/c I am injured. Any type of vitamins y'all recommend? I am scared to death of using supplements and am very happy that I have been advised by many to stay away from them.
One question...what is a bicycle crunch move?
01-16-2009, 05:52 PM
01-16-2009, 06:12 PM
Thanks. I am familiar with Worcester. I lived on the Cape for a while after College, like 1994-1996, somewhere in that range. Working in hotels gets you bounced around and now I am in Alabama, but I do miss the Northeast, except I was in Boston the first week in December when y'all had the ice storm and power outages.
OK, I have seen the bicycle crunches before. I will see if I can pull that off (in the privacy of my own home as I don't want to end up on youtube.
Last question, I promise. With doing 2 mi on the treadmill, should I work in the bicycle as well? If so, you think in addition to the treadmill, or instead of on certain days? What would be a good length of time on the bicycle?
Thanks for the recipes and the support. I will check back after the weekend with an update.
01-17-2009, 03:38 PM
1) 5 mins or so hard jogging on the treadmill (can do the same on the bike, eliptical machine, rowing machine, etc)
2) Dumbell Bench press - 1 set of 12-15 reps
3) Dumbell Squats with should press at top - 1 set of 12-15 reps
4) Bicycle crunches or ab exercise of choice - 1 set of as many as you can do
5) Dumbell curls - 1 set of 12-15 reps
6) Kettel bell swing - can google the exercise but basically you use a kettel bell and squat bending slightly forward then thrusting upwards and swinging your hips forward until the kettelbell is above your head (try not to use your arms or shoulders much in this exercise as its supposed to be done in a fluid continuous motion without any pausing in between reps)
7) Back rowing exercise - 1 set of 12-15 reps with back exercis eof your choice
This should be done in a circuit with minimial rest in between the exercises (basically known as circuit training or sci-fit training) and try to do as many circuits as you can (usually 3 or so is good depending on your level of fitness) with a few minute rest in between each circuit. This is the type of workout routine I use now as I am naturally a thicker guy so I still keep muscle on but I stay much leaner than I used to be when just lifting heavy weights and focusing on specific body parts each lifting session. Plus this will get your metabolism and heart rate going, so you will burn more calories per workout as opposed to jogging at a continous rate for a specific distance or time period. When going through the next circuit you can change any exercise you want so if you start with the tread mill you can then go and do the same 5 minutes at a high intensity on te bike, eliptical machine, etc. Again wait till your comfortable with your stamina/endurance levels and then branch out into mixing these types of exercises into your workout routine and I gaurantee you will see results. Also, dont be afraid to cheat if you have a craving for something. When I started my dieting years ago I would have a craving for ice cream or pizza or chocolate and instead of just having a small serving of what I was craving I would eat other things that were a little more healthy, but in the end I would still end up endulging in my craving and took in a lot more calories than if I just had my craving to start with. Have a great weekend man and keep up the good work!
01-19-2009, 10:54 PM
GL FA 101 I was 6"1 325lbs about a year and a half ago lost 120lbs with just diet and exercise and they are all right its a balance of diet , exercise and determination.... You can do it man
01-19-2009, 10:56 PM
01-20-2009, 10:39 AM
01-20-2009, 10:42 AM
01-20-2009, 11:23 AM
01-20-2009, 12:53 PM
I agree 100%. My post wasn't meant to be whiny. I am just interestedin what worked for other folks and follow in a similar path so I am not trying to reinvent the wheel. I have been hammering. I already feel much better and am able to increase the volume in exercises that I have been doing in just the first week. I have been able to go faster for longer periods of time on the treadmill, and each day on the weight machines, I seem to be able to go longer than when I started (longer, not heavier, but we will get there)
I appreciate you checking in on me.
01-20-2009, 01:42 PM
01-20-2009, 05:46 PM
The owner was funny. He refused to sell Budweiser b/c he said if a cop pulled over a drunk driver, and the drunk driver said he was drinking Bud, that he would not be liable since he doesn't sell the product. I thought that was weird, even as a 19 years old. Now, almost 20 years later, it's still kind of funny explanation.
01-20-2009, 06:06 PM
Hey man good luck losing the weight! You can do it!
"Complacency is mediocrity"
Follow my Lecheek nutrition log here!: http://anabolicminds.com/forum/supplement-reviews-logs/194958-panthers-path-cup.html#post3256104
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