I'm an obese fuck and I want to change that. I've been overweight most of my life but I really jumped up there after I got into an accident that left me unable to walk for about 4 months. My wrist was broken as well. I'm still not fully recovered but I can do some things. I have a small home gym with a Goldmans workout system, a stationary bike, an ab lounge, an exercise mat, and 2 dumbbells. I've changed my diet and tried to eat healthier but haven't had much time to work out yet. I'm dedicating time starting now.
What I need to know is what types of exercise I should be doing with what I have and how often and long I should be working out. I have the dedication for this and I want to transform my body completely. I could really use some support and I figured hell why not try and find some here. If you guys are interested I could post an update thread every month or week or whatever. I started at about 290 pounds and so far after just trying to eat healthy, I'm down to 265 after about a month and a half. I'm also 6 feet 3 inches tall. So my current bmi is about 33.1 just going off that...
Any help, support, or advice would mean the world to me. Thanks in advance guys.
The fucking sticky you must read
>>35057684
Read it. Still posted this. Because I need mother fucking encouragement. I'd love to see other success stories from here. And ideas on what to do that may not be there.
>>35057676
If you aren't hungry and you aren't sore every day you're doing it wrong. It's as easy as that.
CMON
>>35057676
Lift weights and eat at a deficit. Update when you stop being disgusting. Good luck.
Also, yes, the fucking sticky. Everything you need to know there.
>>35057801
We don't have any reason to encourage you at all. We wouldn't care if you died because of your lack of discipline, in fact, that would be hilarious. Fuck off fatty, do or do not.
>Because I need mother fucking encouragement.
On /fit/ of all places. Go back to tubblr
>>35057676
You aren't really that fat. Stay the course, you've got no reason to bust your balls just to lose a few pounds
>>35057845
CRAWLIIIIING IIIIIN MYYYYY SKIIIIIIN
you're probably not old enough to remember that song though
STARTING STRENGTH PLUS GALLON OF MILK A DAY
>>35057908
>You aren't really that fat
found the fatty that convinces himself he isn't that fat
OP is a fat fuck, don't sugar coat it. Wtf telling him not to bust his balls...
Ignore this retard OP, read the sticky, get a basic lifting routine and stick to it, eat at a deficit and track what you eat with myfitnesspal (at least for 1 week to get a feel of what you are eating)
You got this, keep up the diet and make sure you get your cardio in on the bike.
Either find a gym you can squat, bench, and deadlift in or get a home gym. Its important you lift weights as well since you probably got a lot weaker being laid up from your injuries.
Good luck, im a recovering fat person as well and it can be fucking tough.
>>35057801
>>35057676
No you posted this because you don't have the motivation to stop being human filth you attention seeking faggot, which is why you became this way in the first place
LURK MORE if you want motivation instead of posting your disgusting body trying to get us to do your research for you. And go to the daily Fat People Hate threads to see how the rest of society views people who cant stop eating like you
Yeah I was thinking starting strength seemed like a good place to start.
I'd like to get down to 10% body fat. I know that will take quite a while.
I'm finding it hard to figure out how to get enough protein. Also, is it better to drink skim milk over whole? I do drink quite a bit of milk. Already been soda free for about 3 months now so that's out of the way at least.
>>35057908
get the fuck out fatty, stop bringing people down with you
>>35057980
Thanks. Downloaded the app.
>>35057987
I'm getting a nice bench for Christmas and hopefully a barbell. Thanks for the encouragement.
>>35058045
If you're fat don't drink whole milk. That's awful.
>>35058018
Dude.....how hard is it to say "Keep it up I was able to do X through willpower alone"? /fit/ isnt just for the pics of cute guys you touch yourself to, its for people to get in shape.
jesus christ all these edgy redditors ITT are worse than op needing someone to hold his hand
just count your cals op and eat less, if you want to cut down on cravings stop eating sugar/refined carbs
that's all there is to it
>>35058051
Thank you. Saved the pic
>>35057980
this
>>35058051
Heres a better home gym workout for poor folks.....save up for a few months and buy the shit you need instead of doing some lame dumb bell work out.
>>35058098
I agree. The last thing fat people should be doing is drinking their calories. Milk is for gaining weight.
>>35058158
>pic
Is there anything I should add to my equipment other than a barbell and bench?
>>35058159
He should do GOMAD+SS until hes 450lb with at least a bodyweight bench. After that he should switch to the conjugate method+tren
>>35057676
Fucking disgusting man.
Just stop eating and do regular exercise like I did.
>>35058168
>dick
In ur mum top kek
>>35058181
Well fuck yeah
>>35058181
A squat rack
>>35057676
No body cares for updates, just post in CBT. Why do fatties need to think people care
Thanks for all the help so far guys. I really appreciate it. I'll be checking back off and on.
I just try to stick to under 2000calories a day. Seems to be working for me, although I fail and binge a couple days here and there because my cravings get the better of me. Still, I am 15kgs down over the past 3 months. Slowly, but surely.
>>35057676
Watch a bunch of instructional videos on YT, before you hurt yourself. Find some good HIIT videos also.
Look up intermittent fasting.
Will be dumping some infographics.
>>35058298
Nice. Congrats to you. That's definitely not an easy thing to do.
>>35058556
Thanks man. I'm definitely going to make sure I'm looking up videos before I try anything new. The last thing I need is to injure myself by not having the correct form.
>>35058601
This is awesome. I definitely feel a bit overwhelmed by all the supplements out there though. It's crazy how many there are.
>>35058587
Exactly. Just watch like, 10 different videos about arm/chest/whatever workout, until you dilute the point and the essence. When you learn the theory, start with light weights until you have good muscle memory, then start adding weight.
SS+GOMAD OP
Guaranteed you will look fantastic in 6 months.
Make sure to eat 1k calories above your tdee
Goodluck
Well OP you lost 25 pounds in a matter of just over a month, so I would say you're on the right track. All I can recommend is getting plenty of sleep as it both increases the number of resting calories you'll burn (more time spent sleeping, less time spent eating) and raise your HGH levels to boost dem gains.
>>35058642
Just study it, like everything else in life. Also, fuck pre-workout supplements, drop the coffee as a drink and buy pic related. Combine it with dextrose monohydrate. Voilà, a poor-man's extra effective pre-workout.
>>35058684
I'll give that a try. I've been drinking c4 before my past few workouts. With a protein shake after.
>>35058577
its not too difficult. Just drink water. And lean cuisine microwavable meals are only 300-400cals and taste decent enough. So lunch is easy. Keep breakfast at or below 500-600 and then you can go all out for dinner. Get some shitty fast food even. And if you are craving throughout the day, get a packet of sakatas or some rice patties.
99% of losing weight is calorie control
You could work out all day every day but if you eat like a pig you wont lose a pound so count your calories
>>35058726
Use it up, then never buy a pre-workout ever again. If you don't believe me, just read the ingredients. You'll find caffeine. A lot of it. Also, it has creatine in it, which I really wouldn't recommend at this stage, since your kidneys are already being tormented by your obesity, no need to torment them more with creatine.
When you cut more and rejuvenate your kidneys a bit, then we talk creatine.
>>35058748
>>35058804
I'm going to try to keep it under or around 2000 calories. Unless I should be going for less.
>>35058804
99% of looking good is working out.
You could cut all day but if you don't lift you'll still look like a skelly so count your lifts.
>>35058816
Got it. I appreciate the help. I'm lost when it comes to this stuff
>>35058836
Figure out what your tdee is using the sticky and then go 500 below that. Don't be a jack ass and pluck some random figure out of your ass, do it right.
>>35058839
Haha yeah I'm going to keep a log for that too
>>35058839
He will be losing weight first, not building muscle that will come after
>>35057676
Blá blá blá excuses you fat fuck
>>35058854
Oh well, we all were lost once, it is when we find the way that we decide to be helpful, or troll fucks who recommend SS+GOMAD to an obese person.
Also, do a thourough medical check and speak with your doctor.
Stonglifts 5x5 + 20 minute walk after each session
1 hour walk on off days (Play audio-books)
Eat meat, vegetables, and complex carbs; cook with olive and coconut oil
Restrict caloric intake to your weight in lbs *10 (2650)
Repeat for 12 months
Congratulations, you're fit
>>35058857
Thanks I actually missed that when I was reading over it.
So I should be going for around 2500-2700 per day.
>>35058941
I was looking at doing this exactly actually. And I already cook with coconut oil as well. So that's not a hard switch at least.
>>35058901
Yeah I looked it up at first because I had no clue what it was.
And I will definitely be making an appointment with my doctor.
>>35058949
Well, what is your TDEE? You can figure it out based on your height/weight and amount of times you execrise during the week
>http://iifym.com/tdee-calculator/
If your tdee is lets say 3000, then eat 2500 if its 3100 then eat 2600 etc. The worst thing you can do is pick a calorie number retardedly low where you starve yourself and then inevitably end up caving and eating a shit tonne. Like i said 500 calories is enough, stick to it.
>>35059004
Although you *can* lose weight with GOMAD, if you do it like pic related
>>35058836
Keep it under 1600 man.
>>35059009
Based on my current exercise plan, it's 3037
So 2500 is a good number then.
>>35059135
Yup stick with that, in a few weeks check again and adjust it if necessary.
Thanks guys you've given me a lot of info and a good base for a plan to really change myself. My goal is to drop about 80 pounds. I know I can do it. I'm sick of hating how I look.
Start this week, don't put it off till new years
>>35058684
So how many of those caffeine capsules should I be taking pre workout? Also the only dextrose monohydrate I've found is from Now foods. Am I just supposed to add it to a drink or something? I'm just confused because I figured it was a capsule or something.
>>35059436
Oh I've already started with the diet. And I did my first day of real exercise today. I'm not putting this off at all. This shit starts now.
>>35059621
First of all, stay away from anything that has even a "C" of caffeine for 10 days (that includes your C4 supplement.)
Then, take one 200mg caffeine pill 15 minutes pre-workout. For dextrose monohydrate, drop 2 soup spoons into a glass of water.
DO NOT combine caffeine pills with your C4 supplement.
>>35059693
Got it. Is it safe to take the caffeine 3 times a week when I do workouts? Or should be spacing it out?
>>35059748
The safe daily dose is 600 mg a day, so that means you could comfortably take three pills, although there would be no need to.
3 times workout a week is nothing. Up it up to 6 times, with cardio everyday. Take caffeine every other day to avoid tolerance, and to learn that there is no magic potion solution to anything. It will help, but it won't do wonders.
>>35059826
Alright. I'll order those things today. Thanks a lot man
>>35059877
Nah, don't mention it.
You can also try nicotine chewing gums, patches etc. but that's really a zealot territory, and you should really speak with your doctor before doing and/or ordering anything.
https://www.t-nation.com/supplements/50-hits-of-nicotine
>>35058045
Switch to almond or cashew milk. Makes a good mixer with lower calorie protein powder, which can be used as a meal replacement to cut calories.
>>35058601
>Chlorophyll
WAT
