Trying to lose 75 pounds.

Hey guys. 2 months ago I was diagnosed with high blood pressure, pre diabetes and a fatty liver. They tried to prescribe me all kind of drugs but I decided to instead avoid the prescriptions and try to lose weight.

On March 31st is when I was diagnosed and April 10th is when I decided to go to my work gym 4 times a week for an hour or so before heading home. I work 330pm to 12am and get home at around 130-2am every day.

I'm 6'3 and started at 275 pounds. I've lost 19 pounds so far, I cut out all soda and trying to cut on juices. (I used to drink a 2 liter of soda per day) I've significantly cut down on fast food, probably used to eat out 3-4 times a week and now maybe once a week.

I'm here trying to get some advice on how to lose 50 more pounds. I don't have a regime, I go everyday and just do what feels right. the gym at my job is pretty substantial with a lot of different weight machines and free weights etc. can anyone suggest what a normal day at the gym should be for me? Keep in mind I'm there for only an hour. Also a girl friendly routine would be nice, I go with my best friend and she's a female.

Thanks!

 

Well i would suggest just drinking water, stop buying juices and you'll save some money too.
As for a normal day at the gym never really had weight issues myself so the routines you'd have to perform i believe are different but it's good to hear you are making progress.

Good for you that you are trying to switch to a healthy lifestyle. Keep it up man!

 

How's your nutrition? Are you tracking calories and macros? Are you looking for specific workouts or a split (I.e Monday: Chest/Triceps)?

 

Not to say that Sythe doesn't give advice, but if you need workout advice, I highly suggest going to /r/fitness and checking out there getting started section here as well. You seem to be on the right track, and from what I've heard, the first 10-20 pounds are the easiest as they're mostly water weight and just a change in diet. Now it is mostly sticking to routine and finding out the best workout for your health.

 

Try to incorporate intermediate fasting. So for example i usually wake up around 11 pm, I don't have my first meal until 2 pm and i stop eating at 10 pm. Basically i have a 8 hour eating period and 16 hour fasting period. You'll have to drink more water and try to cut back on anything sugary

 

Because of my schedule I do that now. I wake up at 11am and don't eat till 3pm and stop eating around 10pm.

 

I don't track my nutrition and no idea what macros are. Maybe a one or two day routine that I can repeat would be good.

 

As far as nutrition, I laid this out for another user. Hope this helps.

For exercises, I'd go over this site: #1 Exercises Guide! Over 300+ Free Exercise Videos And Guides! and pick 4 workouts per body part and do a split similar to
Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - Shoulders/Legs or dedicate one day to legs.
Thursday - Chest/Triceps
Friday - Back/Biceps
Saturday - Shoulders/Legs
Sunday - Rest (or this can be your Leg day)

And adjust accordingly as far as reps/sets/weights. Let me know if you need more info

 

@JSand

 

Thanks! I appreciate it a lot. I'll look it all over later

 

Shit, meant to quote this, but what I quoted above also is applicable.

 

You're post was missing the MOST IMPORTANT part of losing any weight... diet.

You don't have to do anything drastic. maybe just start by ONLY DRINKING WATER and never eating CANDY.

Two simple diet changes that will remove carbonations and loads of sugar from your life and help you really start to cut down <3

 

Diet diet diet... and diet

 

Nice progress so far man, keep it up and good luck

 

Honestly if you keep up what you're doing, then you'll be more than fine. Good for you for setting goals for yourself, and dieting very well after being diagnosed with those conditions. Keep up the great work man, and you'll continue to see amazing progress for yourself, and feel way better mentally, and psychically in the long run.

 

That's the routine I do can vouch

 

Hit up reddit fitness and try out their PPL. I've made massive gains using it.

 

A lot of cardio and weight lifting will do wonder. Eat clean, try out a raw diet with maybe a little chicken. To be honest I think you know what you need to do. There's no secret to losing weight. Eat less than you expend daily and exercise.

 

Go on a cut and end your sessions with 10-15 minutes of HIIT and aim to lose a Lb a week

 

You're killing it man. Just cutting out soda and juice is HUGE. Try to completely cut out sugar if you can.

A lot of people are suggesting things that for someone 75lb overweight is unrealistic. 15 mins of hiit, 6 day a week PPL routines... you don't need all intense that shit right now. You'll want it eventually when you're ready to get buff. But mostly keep focusing on your food. Even just briskly walking, biking, jogging, any cardio you feel good with every day will help a lot.

Someone on Reddit recommended this article based on a rudimentary search Training the Obese Beginner: Part 6 : Bodyrecomposition

As far as dieting goes, to keep yourself on track, download myfitnesspal and log EVERYTHING you eat.

On my first cut I LOVED intermittent fasting. I would basically eat 1-2 meals a day after work and never felt hungry for some reason.