Trying to lose 75 pounds.

good luck

 

IV heard the keto diet has been working for a lot of people. check it out.

 

hey i only read the initial message not anyone elses response so idk if this has been said or not in October i went to my doctors and i weighed 317 LBs i didnt realize how big id gotten and i almost damn near broke down was embarrassed and all that the next day i started on a Keto diet 7 months later im down to 244 and happier than ever i highly recommend it the diet isnt for everyone but worked very well for me

 

Hi mate. Just going to chime my 5cents in.

-Protein is the king of macronutrients and essential in losing weight. Load up on protein/lower your carbs
and fat intake. Having a high protein diet will minimise muscle loss which is inevitable when losing weight. I'm assuming you have already figured out how to effectively use a TDEE calculator and have setup your Macros and Total Caloric intake per day.

-Water is your best friend. Get used to drinking plenty of water.

-Limit yourself to a certain number of food cravings p/week. Slowly dwindle these numbers down month after month until you have very few food cravings. If you're having a bad day and eat half a pizza or whatnot then make sure that it is WITHIN your daily caloric intake. Otherwise this will lead to fat gain and the process will repeat itself.

-Don't drastically reduce caloric intake by a huge margin. No less than 1,200 calories per day. If you decide to say fuck it; Starvation mode will kick in and has a high chance of causing a rebound effect by slowing down your metabolism which will lead to weight regain which is definitely not what you want!

-Aim for 45-60 minutes of moderate intensity activity daily. Weekly goal should be between 225-300 minutes of moderate intensity activity.
Complete a full body workout split 3 days/per week at the gym. Dont listen to these gymbros doing push/pull/legs. It is more efficient to undergo a full body workout split with emphasis on compound movements. Push/pull/legs caters more to the moderate/advanced people with a good foundation of training already.
When you're at the gym try to focus your compound movements on a a High intensity/low rep scheme of say 4 sets x 5-6 reps and your accessory movements on a scheme of 3-4 x 8-12.
Rest 120 seconds high intensity movements
60-90 seconds accessories.


-Find foods that you enjoy but are nutrient-dense. Pumpkin for example. It is very nutrient dense
and assists with satiety. Fast food is just full of empty calories with no nutritional benefit whatsoever.
-Be creative with foods, Instead of snacking on Mars Bars or whatnot, make a batch of homemade peanut butter Quinoa balls!


Remember one thing. No matter how hard you work in the gym, results wont come until your diet is dialled in. Find a routine that works for YOU and stick to it!


I have a Bachelors in Exercise Science and Clinical Practice and hopefully some of this stuff helps you mate!

Good luck on your Journey!

 

doing a great job mate keep it up

 

doing a great job mate keep it up

 

Small workouts and a decent diet

 

Hey man! There is actually a really good app that you can use to track your daily intake. Go on the app store and look up "MYFitnessPal" It allows you to see your daily intake, and create schedules for yourself. Its helping me tremendously on my bulking. Hope this helps!!

 

Manual commuting (biking, walking, roller blading, etc.) is a great way to expend energy, use your body, and embrace your location. I've started bike commuting and love it - lost 10 pounds of fat recently and haven't been eating especially conservative either. Eating high fiber and protein foods (whole foods) will keep you fuller longer and reduce cravings (not to mention that many need more fiber and protein to be healthy generally). For example, my friend just had appendicitis ... maybe if he ate more fiber he would've had a different outcome. Oats are high in fiber and protein and low in expense (cheap, easy, and quick). It's not one specific thing, diet and exercise - it's a whole routine, as you pointed out. Whatever routine works for you (which you can find out by reflecting on how what you eat/do makes you feel). Being diet and exercise conscious and informed (which you're doing/working towards) is the most important aspect of weight management.

 

I am fond of cyckling and fitness. Both of them help me to lose weight. I am going to try new procedure butt injections. I heard that such procedure is a bit expencive but effective. Also we do not forget about correct sport nutrilon.

 

Keep on doing what you are doing. You have lost 19 pounds already which is really good.