Get it off!
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Im ready to get this shit off me!
I have been in cross country, swimming, and football in highschool, and ALWAYS stood around the 240-280lbs range.
I have always been confident in myself, and never cared about my body until now. I just want to look better really.
Tell me a good plan guys! I work at a YMCA, and i get free membership to the gym. I have about a good two hours to play with after my shift.
Im only doing interval cardio on a treadmill, and swimming in the pool, but I feel like its not enough.
Im currently with my parents on a carb diet they are doing for my dad. I have self control when it comes to food, and i know to eat something small between meals (couple fruit, alot of water ALOT) I have fast food about once or twice a weekend because I'm out with friends or family.
Friends of mine said I should try this place out so Im ready to take in any info!
Im currently 276lbs as of this morning, and 5'7". I want to weight under 150, where my healthy weight should be.
>>35287523
If you've always been a bit bigger no matter what, active, and your diet wasn't complete garbage I'd have your thyroid checked just to make sure it's ok. My thyroid was bad and I've always been a bigger, active guy that couldn't lose weight no matter what I did. In fact I just had the flu for 5 days, ate nothing and didn't lose a pound.
Just a heads up so you're not spinning wheels and wondering why nothing is working.
>>35287523
I'm just curious op, why did you completely ignore the sticky?
>>35287591
I already had my thyroid checked, Im good.
>>35287603
I read it m8, about three times through the years. Nothing really changed about it, and the info given is basic stuff that I already kinda know about.
nothing wrong with some info from people who have been there done that.
>I have self control when it comes to food,
Stop lying to yourself. You have been eating everything that your fat mexicunt parents have been making for you, stop that shit. Get on your own healthy diet and start working out. All the info you need is right there in the sticky.
stop eating you fat cunt
>>35287523
Eat less faggot. Count calories. The biggest culprits:
>Drinking cals. Alcohol and soda (obvious), sports drinks (pretty obvious), and even milk and juices (less obvious). If you're way overweight, just don't drink your calories
>Large portion sizes. Be aware of how much food your sticking in your fat mouth. A chipotle burrito might run you 1200 calories.
>Calorie dense foods. Peanut butter is decently healthy, and is especially good for skeleton faggots. Not for you. I had a client that was having a lot of trouble losing weight. Food journal exposed that that bitch was choosing a "healthy sweet snack" of 10 spoonfuls of peanut butter topped with honey. Its natural right? I very nicely told her that she could easily be consuming 800 cals with her little snack. Other foods that fit in the dense category are essentially all sweets, chips, general bullshit food
The most general, least scientific guideline to eating well: If society collapsed today, and you had to go to the forest to get food, what would you eat? Only eat that shit. Fruits, vegetables, potatoes, rice, meat. And control portions. You're so fucking fat, dude. Grow up.
>>35287523
>Friends of mine said I should try this place out so Im ready to take in any info!
if you're new to this place get ready for racist shit which you shouldn't take to heart
anyway, as far as weight loss goes, record absolutely EVERYTHING you eat and calculate the exact caloric content every time
keep tabs on all of it and log your daily intake in a book together with your weight once a week
the main thing that matters here is you reducing your caloric intake
as someone who's been pretty fat let me just put out there that you probably have very skewed ideas about what constitutes a lot of food/eating much and so on, hence why you're recording that shit
if you ever feel like your weight loss isn't working, give us your uncensored dietary records and you'll probably be torn a new one about what should and shouldn't be on the list
I cannot stress it enough, weight loss will come from eating less, not from swimming or doing interval cardio
that shit is great for your health which is at least equally important, but you will want to deal with the weight by making sure you're on a caloric deficit
SS + GOMAD
>>35287523
First hit the sticky.
If you're not use to lifting weight I'd start with SS(Starting Strength) or SL5X5(Strong Lifts 5X5 5 sets 5reps)
Be consistent, and remember moderation. Don't get discouraged, it'll take a long time m8. Try to sprint on your days off. If your shins and knees hurt, jog, if your shins and knees hurt ,speed walk.
Good luck man. But try and read that sticky!!!!
PS
Don't worry about weight. Just try and get healthy and feel good.
>>35287523
Is this a troll? If yes, 3/10, too much effort and seems too deliberate.
If not, then
1)jesus fucking christ
2)read the fucking sticky you lazy fuck
>>35287864
Please don't.
I'm tiered of posting advice to you fat cunts that don't listen.
so I'm not going to give you any advice apart from stop eating so much.
>>35287523
>I have self control when it comes to food
>>35287523
Put your best jeans, don your smoothest polo shirt and head on to the gym. You don't even have to take a shower!
DNP + ECA Stack
Enjoy losing a pound per day
>>35287523 (OP)
>I have self control when it comes to food
>>35287523
>Trying to lose weight
>I have self control, I know to have meals between my meals so I never lose weight. I "only" have fast food a third of the days in the week.
nice.
>>35287523
POO IN LOO
>>35287523
>self control when it comes to food
>>35287523
>I have self control when it comes to food
>>35287523
>that body
>self control when it comes to food
>indian
>on my /fit/
you sand niggers take my gym and now my /fit/
>>35287523
>I have self control when it comes to food
Said the 276 lbs man
>>35287523
> child-bearing hips
w-wouldbang/10.
>>35287523
>I have self control when it comes to food
>>35287523
mirin dem guns
>>35287818
Im italian, thanks.
>>35287835
No shit?
>>35287841
I cut out pop, i hate alcohol, and i did not know about the milk and peanut butter but who the fuck eats 10 spoon fulls of peanutbutter, let alone with honey. even as a snack?
Thanks for the info though
>>35287842
Im know these trolls dude xD
Some of these guys were probably in the same spot im in right now.
I guess I'll start doing a log of everything. never was too fond of counting calories, but ill buckle down and do it. Ill do a weeks worth and come back
>>35288055
Italian, lol, ravioli
Here's an easy routine OP
FORK DOWNS 3x10
STICKY READS 3x30
DONT BE A LAZY FUCK 1x5
4 SCOOPS C'MON
>>35288329
Wow is that what goes for Italian these days? Good lord.
>>35288077
I started the habit this summer dude.
I went to work with a fucking gyro (i love that shit bro) and just trained myself to leave it alone or let the poor nigger kids at the pool have it.
Seriosuly, its fucking disgusting now that i think about it. I just imagine myself getting all worked up from a donut and just attacking it.
Makes me cringe.
>>35287523
>I have self control when it comes to food
>>35288329
>a weeks worth and come back
best to do it for at least 3 months senpai, and you certainly don't have self control when it comes to food. cut out the fast food full stop.
>>35287523
There have been some good replies in this thread. I really do hope you're reading all of this and getting motivated. As other anons have pointed out you said you have self control when eating food. That isn't true friend. How can you be that big and not be eating food that is bad for you? Do you think you are getting bigger magically? Do you think your body changes the amount of calories you're eating without you knowing?
Here's how to fix you laid out plain and simple:
>Download myfitnesspal and log what you eat. If you don't do this or aren't willing to do this then give up now and understand you will be fat 5ever.
>start lifting now if you want to look good (not super necessary but you're going to have lots of loose skin and lifting will help some. If you do decide to lift weights start ss or download stronglifts on your phone.
>don't give up, stay motivated, and stop being a faggot.
Honestly, here's the deal. You are fat. You are disgusting. You look like you smell like shit and are sweaty. Looking at you makes me feel like I'm in pain. Do you want to be this way forever or will you start changing yourself for the better today?
Give it your best shot, champ
>>35287591
lmao that thyroid meme, I have a bad thyroid and went from 250 to 190, You are just a lazy lying sack of shit
>>35287523
>self control when it comes to food
>being a fat fuck
>>35287967
>This.
Also limit yourself to 2 cups of water a day to dehydrate and lose weight even faster.
>>35287523
Just eat normal human portion sizes, look at what a small person eats and eat the same amount.
Just make more stops at the DSS than you feel like you need to
>>35287523
Hey OP, grill here.
If it can somehow motivate you to lose weight, I want to tell you I find your body absolutely repulsive. Good luck =)
>>35290609
Ebin.
>>35290609
LONDON
O
N
D
O
N
>>35287523
OP.
>go to CVS
>get primatene, has a thermogenic nootropic known as "ephedrine"
>take a pill at the morning and one in the evening
>do fasted cardio
>it'll suppress your appetite so you won't be too hungry
>do this for two months on limited calories losing 3 pounds a weekish.
>Come back in 3 months with 35-40 pounds lost.
>>35288055
>>35288055
Can't stop us man we're taking over.
>>35287523
> I have self control
Then what happend? You decided to be awfully fat?
Pls be bait
The ultimate routine for you OP. You will shred that shit off and start seeing muslce in 6 months if you dedicate:
Check this out /fit/, I'm sick as fuck right now; got bronchitis and runny nose, all the shit. And it's pissing me off because I can't work out. So I decided to design the BEST CUTTING workout for each part of the body.
Check this shit out:
>Start stretching for 15-20 mins
>Run 1 mile on treadmill
>Row Machine for 10 minutes
>Dropsetting Standing Curls 3 sets, drop 5lbs each set through 15 reps i.e.:
30lbs > 25 lbs > 20 lbs = 1 set
>Sitting Curls, 3 sets of 12 medium weight
>Shoulder Barbell Press, 15 reps 3 sets
>Lawnmowers, 3 sets/each arm of 10 amigos
>SWITCH back to those mother fucking shoulder barbell press and pound out 3 more sets of 15 reps
>Your shoulders finna be one fire rn
>Hit the lawn mowers again, just one rep of as much as possible until exhaustion
Take a break, let your body recoup, get ready for the fucking killer:
>Forearm extension 1 rep - 15 sets
>Chest on vertical bench, hit 3 sets of chest flys - 12 reps
>Forearm extension 1 rep - 15 sets
>Chest press - 15 reps
>forearm extension 1 rep - until exhaustion
>chest flys with chest on vertical bench
>back pulldown 12 reps
>lat pull down 12 reps
>back pulldown 10 reps
>lat pull down 10 reps
>back pulldown until exhaustion
>lat pull down until exhaustion
Finish with the killer ab workout:
30 second planks, 3 sets
In one motion:
30 second bicycle kicks > 10 leg crunches > 10 leg raises
Repeat x3
After that, finish the ab killer with:
2 sets of 60 second planks, 2 sets of 20 heel crunches, and 2 reps of 60 second supermans
NOT ONLY WILL THIS GET YOU FUCKING CUT, BUT WILL GET YOU ABS OF STEEL.
ENJOY.. - BIG SWEEZY
>>35288504
>>35288406
>>35288112
>>35288077
>>35288028
>>35288000
>>35287989
>>35287982
>>35287974
>>35287957
>>35288601
Uh...the fuck? I developed the habit of slf control from shit food about 3 months ago. I was a fat fuck since my sophomore year of school.
I started my efforts in the summer, and now I'm looking for more information from bros who have been in my spot.
Most of the stuff shared hear is nice. Seems like I really need to focus on tracking my caloric intake, which I'm not fond of, but I'm willing to do since many of you suggest it.
>>35290955
>no legs
enjoy looking like pic related when you're done
>>35291014
Yes get myfitnesspal on your phone. Track your calories. Eat between 1000-1500. Go over this range and you will complain on here about not losing weight and I better not see you shitposting boy.
>>35291014
Yo india ignore the h8'ers bro and do >>35290955
man i'd be your personal trainer if i was there in india with you, but i aint, so im just gonna have to give you my wisdom over the web.
How dafuq u do cross country bro?
>>35288329
>Im italian, thanks.
Fuck off cunt
>>35291067
POO IN LOO
O
O
I
N
L
O
O
>>35291060
that was just upperbody my son. I do legs like i do you mother, everyday.
Check out the leg workout:
>1 mile run
>free squats (no weight) 3 sets - 30 reps
>progress to barbell squats
>5 sets of barbell squats:
1st: no weight, just bar: until warmed up
2nd: 25lbs - 25 reps
3rd: 30lbs - 20 reps
4th 35lbs - 15 reps
5th 35lbs - until exhaustion
>RUSSIAN DEADLIFT
4 sets, 16 reps each
>DEADLIFT
3 sets - 15 reps // medium weight
>LEG PRESS
4 sets - 20 reps // medium-high weight (i do max weight of 350lbs, but OP will have to build up to this obviously) increase weight by 30 lbs each set and decrease reps by 2 each set
>CALF PRESS
3 sets - 30 reps // medium-high reps
>ISOLATED/ALTERNATE CALF PRESS
2 sets - 12 reps // low-medium weight
I can't think of the damn name, but put your leg on the bench BEHIND you and squat with 15lbs or as much as you can..
>LEG EXTENSION
4 sets - medium // high weight - 15 reps each, higher weight and lower reps by 2 each set
>LEG CURLS
3 sets - 10 reps // medium weight
>finish with FREE SQUATS until exhaustion
>run treadmill for mile
>finish with ab cycle explained before
this is the ULTIMATE LEG DAY KILLER. After this i ride my bike home (3 miles).
>>35291100
I'm assuming he's sikh because there's no way he could have that body if he's veggie
>>35291111
check'd and kek'd faggot, and am glad im not pooing in the loo as well
Track calories, SS & HIIT 3x a week
>>35287987
i was actually shocked that it took this long on the thread
>>35287523
What was your best 5k time in cross country?
>>35288329
Southern Italians, when will they learn
>>35291067
I'm not Indian... Have no idea where you guys are getting that. But that is pretty cool, but I already have the motivation to do what I have to.
I guess I should have said I started a few months back. But seriously bro, that'd be cool af.
>>35291182
6 months my indian-BRO that's all it's going to take.. don't be a faggot, tho and bail on me. You need to work out at least 4 times a week, if not more. Bro, you should be addicted to the motherfucking gym and want to go every day. I'm sick rn and theo nly reason I'm not going is so I can actually get gainz when I do and I won't be sick for months.
Also, here's a diet plan for you:
>Breakfast:
Bowl of Oatmeal - NO MILK NO SYRUP
Piece of toast with light spread of natural peanut butter
2 bananas
>Lunch
Skinless white chicken on wheat bread + mustard + lettuce
or
Chicken salad with NO ranch or dressing and little to none cheese. If cheese, use goat cheese as it's high in protein and Omega 6 (EFA - essential fatty acids)
>Dinner
a WHOLE skinless chicken breast, season that bitch up good
-corn on the cob, go light on the butter bro or none at all
-carrots (you can steam these fuckers and salt/pepper them and they taste good as fuck)
-Handful of lentils ... one serving has over 10g's of protein with no fat or anything bad.. shit's cash yo
You shouldn't be snacking at ALL between eating. Once you learn that eating is a chore to get gainz, you will stop cheating yourself with cookies and ice cream. If you ARE going to snack between, eat an APPLE or BANANA, no cheating!
Every time you want to cheat, go to bathroom:
look in mirror and punch your fat
slap yourself in face
scream at your muscles and call your fat bitches
Also, go read or think about previous hate you got for being fat. Motivation my india poo in the loo nigga.
We all gonna make it, bro.
>>35291227
>Bowl of Oatmeal - NO MILK
you guys eat completely plain oatmeal?
>>35291173
rofl I was wondering this too I did XC and these types of kids always looked like they wanted to kill themselves>>35287523
or would never actually go to practice despite being "on the team"
>>35291242
I do. It was kinda nasty as first, but I got used to it. So much better than oatmeal with milk or that sugar on it.. and if you eat it everyday not only do you feel better, you start looking better. Oatmeal is literally just oats, fills you up and fills your body with nutrients, and there's 6g of protien in a cup of that shit. Fill your bowl up with 1-3 cups and shovel that shit down. Helps if you drink sugar free apple juice to help the taste.
If you really can't handle the taste, cook yourself a piece of natural bacon or sausage and break it on the oatmeal. I do this sometimes, and it's not bad because the meat gives you EFA (essential fatty acids) and OMEGA-6 and OMEGA-3, as well as some more protein. But you should really try to avoid eating bacon/sausage more than 1-2 times a week.
Also:
Hardboil all your eggs in one night, but them back into the egg containers. This way, you can cook your oatmeal, it's hella quick, and pop in 2-3 hardboiled eggs and your off.
That'll get you gains.
>>35291276
Sounds retarded as fuck, you know you could just make it with water like a non-autistic person?
>>35288347
Beautiful... just beautiful.
>>35291351
water with oatmeal?
hahahahahahaha
>>35291254
>>35291173
MY best during my freshman year was 1:32:37, but I was not actually slowest.
There were about 6 other kids behind me. The worst was a kid who smoked so damn much. His best was about 1:44:00
Tbh, shit was fun fro me. Some friends went over to swimming after that, and I followed.
>>35291500
Wait... you eat oatmeal without cooking it? That works? It's not too dry to swallow?
>>35288329
Count your calories you fat fuck. You wouldn't go "I eat well" if you actually read the sticky you fucking liar.
>>35291791
Oh, you meant using water to cook it.. haha, no shit bro you use water to cook it.. im talking about when you actually eat it, just eat it plain
>>35287734
So you count your calories? Eat your TDEE?
>>35291953
Oh ok, that's no big deal. I thought you meant dry. I was seriously wtfing
>>35291972
haha, but you sound like a bro so imma ask you something. You got any ideas on good supplments for cutting and getting lean muscle? I'm thinking Athlean-X?
>>35291968
>eat your total daily energy expenditure
>>35287523
stop being sexually repressed
>>35291999
Sorry bud, i'm a currently recovering fat fuck. Down to 230 from 260. 6 feet tall (really 6feet, not /fit/ 6 feet). Looking to get under 200,hopefully by then I'll have some idea about nutrition and I'll be able to eat towards gaining muscle.
Best of luck to you though
>>35291791
You can eat it raw with milk in it, it tastes good that way, not too hard to swallow
>>35287523
>240-280
maybe if you're 5'4". unless you're a turbo manlet you have to be over 300
https://www.bulletproofexec.com/rapid-fat-loss-protocol/
https://www.youtube.com/playlist?list=PLmkVOa1Wra8V47LvaPQMHb0Ko9xXjwOim
http://www.bodyrecomposition.com/the-ketogenic-diet/
http://webcontent.harpercollins.com/text/excerpts/pdf/0060782293.pdf
im not going to type a mile. i am a PT who specializes in treating morbidly obese and type II diabetics. the plan is simple, fast, IF or at least go keto. You must switch from burning sugars/carbs to burning fat. There is no real way to lose that much weight without it.
There are many books and websites out there, search for fat adapted, keto, and fasting. A lot of times, i will take someone like you, fast them for 3 days, using a little mct oil/heavy cream coffee and some bcaas. you will lose 6-10lbs in 3 days. Thats the carrot i use to get people to trust me for the real hard work, which is powering through the two weeks of keto flu.
You cannot out run nor out lift your diet.
>>35290804
>>get primatene, has a thermogenic nootropic known as "ephedrine"
>>it'll suppress your appetite so you won't be too hungry
>>Come back in 3 months with 35-40 pounds lost.
and a crashed metabolism, fucked up leptin sensitivity, and 60-90 lbs to go. This is why you are qualified to give advice to your friends, but not people this overweight. Stop it
(but ephedrine does work to suppress hunger pretty good, too bad that isnt sustainable for an 18 month run like this OP needs)
>>35291124
D E S I G N A T E D
But seriously now, if you are an Indian, consider committing suicide.
Ever heard of supply and demand?
If you are going to supply the world with billion disgusting curry-niggers, their price is going to drop.
If you were born in India, there are few things you should know:
-You smell like shit
-You are borderline retarded
-Your genetics are shit
-Even niggers are better than you
-Only way you can get laid is either to go on a rape bus, or sweet-talk on Facecuck, and at the end, you won't get laid anyways
I wish all Indians would drop fucking dead. Italians who look like Indians too.
Also, A FUCKING WAGON WHEEL
(No hate)
>>35294544
> Also, A FUCKING WAGON WHEEL
What you mean by this?
>>35294656
A
FUCKING
WAGON
WHEEL
>>35287967
Please don't do this to a newbie.
>>35294656
>>35287523
No way you played any sport you fat fuck.
I don't believe you did any of those sports besides football. Swimming and cross country at 240+? Come on
>>35287523
how do people let their bodies get like this? how does it actually get to this point before you say to yourself, "holy shit, i have a problem."
Lean meats (Chicken, Turkey)
Vegetables
Water
Green Tea
Daily vitamin for men
Consume that at a caloric deficit (500 less than you need to maintain your weight) and you will lose weight even if you're sedentary as fuck.
>>35294544
> goes on an essay long hate rant
> "(No hate)"
Fuck I hate this shitty website and it's "bantz".
>>35294737
I'll pull out my year book if I truly need to?
I was far from the best. I did 100 back stroke, on 200 free, and smetimes the 100 breast. My fly fucking sucked but I caught on better than most on my team.
>>35287591
>My thyroid was bad and I've always been a bigger, active guy that couldn't lose weight no matter what I did. In fact I just had the flu for 5 days, ate nothing and didn't lose a pound.
Wow thyroids sure defy the laws of physics, the absolute madman.
>>35287591
You ate nothing for 5 days and didn't lose any weight. Someone call Science, we've found a perpetual motion machine!
THE WORLDS ENERGY CRISIS IS SOLVED.
>>35287523
>pajeet my son
