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Help me change my life and transform

fattmobb72

New member
I'm 280 pounds and would like to lose as much weight as I can while retaining little loose skin . I am done playing sorts and would like to focus on my health. I really need health advice, diet advice, and help with a good workout plan(since I'm done with sports I'm not worried about keeping a lot of my gains). Please help me change my life :)
 
Let's figure it out bro what are you basically eating on daily basis now? How many meals per day and an estimated macro breakdown if you have an idea. And how active are you now?
 
I have just finished high school football I am 6 foot 280 pounds. I don't eat fast food or drink and I'm fairly active I lift 1-2 times a day and was practicing daily until the season ended. For breakfast I normally have a protein shake , for lunch I normally eat things around the house like corn dogs, cereal , frozen foods, and for dinner I usually have some sort of meat for rice or salad. So 3 meals a day my water intake is good as well. I do understand nutrition for bulking but I'm not informed on cutting. My goal weight is under 200 but I'd be more than happy at 220. For my body fat I'm not trying to be super shredded I just want to have a flatter stomach and little excess skin. Thanks for any help you can give me .
 
I know some basics about nutrition and my target is to first reach a healthy weight and body fat percentage and then work from there . Thanks for any help
 
Well first of you gotta structure a little more try to get more meals in through the day and you need to try to work up to eating more like 5-6 times a day, you're not eating enough. You don't really seem very carb dependant or binge eat so I would probably opt for a keto diet, but make the slow adjustments with your diet to work up to eating More. And I'm a huge advocate for fasted cardio. Not as much in the sense that it's a better way to burn fat but more that it's an additional metabolism spikes daily and training at night and get another metabolism spike
 
You need to be in a calorie deficit to lose weight. You do not need to follow something like Keto, IMO. A calorie deficit is how you lose weight. This means you need to burn more than you're eating. You also don't need to eat 5-6 times a day. Eat when it is convenient for you. Have you calculated your TDEE yet?
 
Epolis13 said:
You need to be in a calorie deficit to lose weight. You do not need to follow something like Keto, IMO. A calorie deficit is how you lose weight. This means you need to burn more than you're eating. You also don't need to eat 5-6 times a day. Eat when it is convenient for you. Have you calculated your TDEE yet?
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From what he said he typically eats he's lucky if he's getting 1800 calories a day, lucky. You would like him to increasingly reduce calories from there? That's why I suggested eating more often, slowly get your food intake up a bit so you have somewhere to start dieting from. And not saying a full on contest prep style keto diet, but if he's not super active and doesn't depend on carbs, why have them?
 
Something doesn't seem to be adding up... By his description, he's not eating very much. By his words, he also trains 1-2 times per day. Yet his weight is 280 lbs. None of this adds up.

OP - you have to be perfectly honest about everything in order to get the right help. Do you have food binges? This is all that I can think of that would be causing this weight gain. Eating 3x per day would not even support training 2x per day.
 
Gutterpump said:
Something doesn't seem to be adding up... By his description, he's not eating very much. By his words, he also trains 1-2 times per day. Yet his weight is 280 lbs. None of this adds up.

OP - you have to be perfectly honest about everything in order to get the right help. Do you have food binges? This is all that I can think of that would be causing this weight gain. Eating 3x per day would not even support training 2x per day.
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I didn't even catch that I assumed he meant 1-2 times a week
 
Yup, 1-2 times per day plus practice. At say 1800cal's a day, he'd be super shredded already on that schedule. Something definitively isn't adding up.
 
I could be wrong but I think it was a typo and he meant 1-2 times a week, on top of that I believe practice has come to an end at this point that's why he's wanting to follow the steps necessary to make change now
 
I guess I didn't explain my food intake right I eat only three times because of time restraints so in each meal I eat generally about a lot. For example my lunch today is 4 14 ounce chicken breasts, three cups of cooked brown rice, and like 20 pieces of broccoli. I'm not sure if this is considered binge eating but this is the best way I could maintain my weight and gain weight during the off season. I'm not sure how many calories I'm eating but in getting enough in the three meals to stay at about 275-280 pounds
 
Damn, that's a lot! That's like 5 meals in one sitting. Those chicken breast are probably close 3k cals already.
 
That's still a pretty clean meal though. You had mentioned cereal, corn dogs, etc... so what I'd do to get started is try to analyze your current diet for the week (or try to list how it looked for the past week or even month) and then look to see where it can be fixed up (or we can help).
 
Ok the biggest thing I need help with is what portions should I be eating to lose weight and like when to eat? Also what protein-carb-fat ratio should I be aiming for.
 
Post up your training plan if you can (time of day, which days, etc). It's easier to time things out that way and easier to figure out how your macros can breakdown.
 
Mkgain1 said:
From what he said he typically eats he's lucky if he's getting 1800 calories a day, lucky. You would like him to increasingly reduce calories from there? That's why I suggested eating more often, slowly get your food intake up a bit so you have somewhere to start dieting from. And not saying a full on contest prep style keto diet, but if he's not super active and doesn't depend on carbs, why have them?
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He's not eating 1800 cals/d, there's no way. Keto should be a last-ditch option if nothing else is working. He'd be better served trying to hit macro and micronutrient allotments and remain in a calorie deficit first. It's best to leave as many cards in your pocket as possible when dieting. When you stall, then you can try manipulating macros, etc.
 
Meal timing is irrelevant. I try to push my first meal off as long as i can because then i can eat more at night and go to bed full,but that's just me. What it really comes down to op is how many calories you are eating in a day. The only way you are going to lose weight is by being in a calorie deficit. No one can tell you what your maintenance calorie amount will be but apps like my fitness pal will give you a pretty good estimate. Gaining and losing weight is but simple mathematics. Download a food tracker app,set your calories up to what yoh think is maintenance, Weigh yourself a few times a week and go from there. Don't try to drop it off too fast. Two pounds a week is plenty. Hold off on the cardio at first and set your carb macros very high at the beginning. When your weight begins to stall lower your carbs and increase your protein but keep cals the same. Say 10 percent up in protein 10 percent lower in carbs. Hold off in lowering calories for as long as you can. Hold off on cardio at first as well. It'll be an unused tool in the shed you can add in later. This will ultimately come down to discipline and honest tracking of your foods. Any questions, feel free to p.m. me. Check out my log if you want. Im cutting right now, its called fat blowtorch stack. Dont add supplements until everything else is working in perfect harmony. Supplements can be another unused tool in the shed but should only be added as a finishing touch, when everything else is running smoothly. Feel free to p.m. me and best of luck man
 
^^ Very well said, pfresh.

You can also use an online calculator to help you. A popular one is: Invalid Link Removed
 
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