Trying to lose 75 pounds.

As a fellow guy who has been in a similar situation I can try and explain how I was able to lose a good 4 stone (56 pounds) from 308 down to currently 265 (had a few partaays recently, student life).

The first thing to note is that diet really is a huge part of losing weight, in all honesty I would almost put 100% of my weight loss down to dieting, as it gave me the boost to start really getting to the gym again aswell.

Although I was a pretty hefty guy I stand at 6ft4 and wouldn't really show the fact that at my heaviest I weighed close to 22 stone. I put this down to the fact that I still had very good fitness for my size purely because although I ate like an utter pig, I was still playing rugby and enjoyed the odd run/cycle. This therefore allowed me to get back into the gym routine easier and stick to it.

But as I said diet really is the biggest part. For the first month of my weight loss I focused purely on my diet. I am an all or nothing guy unfortunately so the diet was hard, I aimed for 500 to 1000 calories a day + a bit of a walk over the first 2/3 week period to kick start the weight loss. The visual differences after 3 weeks were noticeable and gave me the motivation I needed to sustain the diet. So at this point I reintroduced the gym, with a simple workout plan of 30 minutes weight training and 30 to 60 minutes of cardio (mainly HIT) and therefore support this with around 1500 calories a day. People say it takes 21 days to gain a habbit (something like that) and with dieting and exercise this couldn't be more true. With the clean eating and the consistent dieting and exercise I was able to drop the majority of the weight in less than 3 months. Still with the odd party and pizza.

All in all you have to find your own way. I have dieted around 6 times, losing around 30 pounds each time. But over and over again the diet and exercise regime just wasn't for me and I would end up gaining all I had lost and more.

Hopefully this is useful to you, sorry its vague but I'm always available via PM/skype and would be more than happy to help you out if you have any questions or your stuck brother.

You're already doing a mad job, and although it seems hard it becomes easier as you reach the little milestones one by one

got faith in you man, if this lump can do it. You got it

 

Finding a fitting nutrition plan for your body type is key

Glad to hear the lifestyle change!

 

Since february of this year i have lost 30 pounds because my weight also made me very unhealthy, and here are the top changes i made for myself (not all of them have to apply to you)

1. No more sodas. Literally i used to drink atleast a liter of sugary drink a day. Its hard to just stop so i started by replacing them with flavoured water. However be carefull with that aswell there is also still tons of sugar in there.

2. Cardio, i know this is obvious but ive been weight training for years and always was annoyed when gaining muscle it seemed to do nothing for my body fat %

3. Alkohol. I stopped drinking and it made a huge difference, obviously again not every can just stop so just slowly reduce it.

4. Fruits. There are so many weird claims that fruits are bad for losing weight because of the sugar in them. But you need tons and tons of vitamins and fibre or else you just wont loose weight fast. You can also mix fruits with vitamin supplements if u cant afford fresh fruit all the time.

5. Vegetarian/Vegan. If youre not already i can only recommend going atleast partially. The caloric density in meat and diary is so incredibaly high its super easy to gain tons of weight. Also you tend to automatically get more fibre on a vegan diet which helps tons with losing weight.

6. If you have little time to workout, try high intensity intervall training. Google or youtube it.

Feel free to message me aswell hope atleast one of these points can help you

 

Hey everyone,

I really appreciated all of the advice I received!

Unfortunately about a month after this post I had a big project at work that lasted until early December. With this project came a change in hours which resulted me slacking at the gym.............. basically I gained all the weight I lost back. 2 weeks ago I was back at 270 pounds =[.

Started going to the gym immediately, I'm down to 261 now and with no projects in sight I hope to start really losing some serious weight soon.

Has anyone ever tried core power elite protein shakes? It has 42G of protein, do you guys think this would be good to add to my diet or replace a meal?

I'm also following a new 30 day program I found online, I'll try to update this with some progress and maybe some pictures when I'm comfortable.

 

Hi JSand,

You want to look at protien shakes that have low fat low carbs. I'd suggest this
one, The shake that you posted is mediocre and definitely not worth your money.
Also take creatine

Protien:
ISO100 | Dymatize
Creatine:
https://www.amazon.com/Optimum-Nutr...15769688&sr=8-4&keywords=monohydrate+creatine

Take two scoops with water daily even when you do not work out. Also i drink 5g of creatine a day, i usually throw it into my shake, and get unflavored for creatine!!! post workout or you can spread it to keep your appetite down (which is what I do)

Look into preworkout too, it literally forces me to go the gym cause i get jittery lol.

If you have soda cravings drink diet, they are a staple to my diet when im cutting. I always crave sugary shit lol.
I'm a huge snacker so eat low fat food like rice cakes, yogurt, low carb/fat yogurt. Look at macro nutritions when you're buying things.

I practice IM (intermediate fasting) but i read that it's hard for you because of your work.

I also suggest you do push pull legs push pull legs. It is most effective where you hit your body parts twice a week.

Also throw in cardio sessions, start off slow and you get better at it. I staretd 10 mins every other day, now i do roughly 20-30 mins 5 times a week. It helps me to eat more as I'm not trying to bulk but maintain right now.

It's a long process and you definitely won't see results right away. Just muscle through it, you got this!

 

Look into the ketogenic diet. I lost 60 pounds on it. Low carb/High Fat Moderate Protein. Keeps you satiated.

 

I admire you're work ethic and perspective! My roomie has recently got me trying intermittent fasting as well ... I'll give it a good go

 

I'm down now to 257 pounds from 275. Slowly but surely...

When do you start seeing results?

 

Listen you wont see noticeable difference till like 2 months in. Right now you are losing water weight and it is simple easier to lose weight and gain muscle in the beginning. Also the more you look at yourself in the mirror the more you wont notice anything. Take a picture, than you will really see change. Don't keep hustling and don't break your diet.

 

Keep it up man. Gj so far.

 

Biggest thing buddy as a bodybuilder myself.... diet... mostly diet. If you stick to a cutting diet and add some light cardio in there you will lose weight no matter what.

 

It's too easy to make excuses for stopping (I'm definitely guilty of this too). Your health should be your priority mate. Do what is necessary to get your exercise in. If you are tired because of long work days, you should exercise before you go to work. Good luck! You are clearly capable of losing weight, now just try to stick to it.

 

Hey

I have to lose about 50 pounds mainly because of high blood pressure aswell...

I went to see a dietetician some months ago that recommended me doing daily exercises and she also sold me some protein powder. In the morning and midday I could eat "everything" I wanted but at night I could only have 1 protein shake with water...it did wonder for about 3 weeks, I lost about 10 pounds...but then my liver started to suffer because of those protein shakes, my doctor told me that I do not digest them well so I have to forget them.

At the moment I got my weight back...I am trying to lift weights and doing a bit of cardio. For the diet I will be doing intermittent fasting aswell although a friend of mine who lost about 90 pounds told me that his weight loss hit a plateau with intermittent fasting and that he lost more weight eating in small increments 6 times a day...I will see how my intermittent will go and if it doesn't go well I will do like him.

 

Losing weight is a great idea, but don't be an idiot, take what they're prescribing you.

Great, cut out as much sugar as you can.

Stop that. Start tracking calories in vs. calories out.

 

1. Don't drink calories. This mean ONLY DRINK WATER.
2. Use this calc to determine how many calories you need to reach your weight goal. Precision Nutrition's Weight Loss Calculator: Here's what it really takes to reach your goals.
3. Count your calories using MyFitnessPal, and don't go over your limit.
4. LIFT WEIGHTS, 1 hour every day. Find a workout routine online. Push Pull Legs: Google it.
5. Do 30 minutes of cardio a day and push yourself.
6. If you do all of this, and skip the bullshit, pills, and fad diets you will reach your goal.
Enjoy.
Mind over matter, where there is a will there is a way.
PM me if you need any more assistance.

 

OP,

Hopefully you're still making progress. If not, get back in the gym and keep working! Try to find a workout partner that'll help keep you accountable. Second, work and other distractions are always going to pop up. No one is going to care more about your health then you do. Find time to do something each day even if it doesn't seem like much. Lastly, see if your local gym has a some personal training sessions available for free or a discount. It will likely be worth it even if you have to pay for it.

Keep working hard bro!

 

I'm back down to 252 pounds. Went on vacation last week and cheated a shit ton on my diet. This week has been about getting back on track.

I'm trying to cut juice from my diet also but its been hard. Does anyone have any recommendations on what to drink? As weird as it sounds It's tough for me to drink plain water.

Also, i've been reading up on a few supplements that people take to help with weight loss. Does anyone have any personal experiences with any?

 

I use to be the same with juice but you just have to learn to love water. I'd say sometimes drink juice with some meals, but other than that, make sure you are always drinking agua.

 

I'm not a big juice drinker unless it has vodka in it . I use to be a big soft drink person but gave that up over 4 years ago. Maybe try getting some of the flavored waters? Probably still have to be careful with some of those. Can't help you with the weight loss supplements.

 

I've always struggled trying to gain weight but saying that man I recommend you try sparkling water its really good and as enjoyable as soda for me. It taste not so great at first but overtime soda taste like shit best of luck man