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Fatty Wants To Lose Some Flabby

DonJorginho

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Jan 22, 2020
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Hey all, I could say that this is a hard post and I've finally become aware of the demon that is affecting my life silently and is slowly killing me and tormenting me and my poor helpless soul is unable to fight it but imma keep it real.

I like my food, I suffer from severe depression and anxiety and my go to source is comfort eating, I was always a pretty big kid but after the last few years of college I spiked up to higher levels and have started multiple diets and given up.

I need some harsh advice, not bullying per say but tough love (basically a nice way of saying bullying but whatever fuck it).

This isn't due to Corona as my previous posts will show my experience with the virus, this is simply to change my lifestyle as I think once I solve my weight issue I'll be happy and able to solve a multitude of my life problems.

I'm still more than young enough to lose the weight needed and I know it's wrong to be fat, I don't think that bs where fat is beautiful, being fat is a serious issue and should be avoided at all costs, I've just done a shit job keeping on top of it.

All my BMI and stuff checks me out as a severely overweight individual so I've not reached obese levels yet and I can still move freely and can do exercise and enjoy my sport (albeit small doses due to my shite fatty lung capacity).

So I wanna lose the weight and fast but I don't wanna kill myself in the process, if anyone could offer me advice and good things to do for half hour to hour sessions daily that would be great, I am going to portion myself and stay off the Easter Eggs.

And if there are any other Fat Gaffers then announce yourselves now if you wanna change your life as the lifestyle we live is only going to lead to heart attacks before the age of 50 and diabetes.

So shower my fat ass with advice like a group of men shower a pornstar with semen!
 

and 3 others

Banned
Feb 27, 2020
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If your joints can take it, HIIT works wonders. Do aerobic and anaerobic split. Keto works really well. One good piece of advice I was gifted before I got in shape, was, if you're concerned about what you'll look like after the fat loss, lose it slowly. The guy who shown me the "ropes" lost his weight very fast and was cursed with loose skin and stretch marks galore. I have neither since it took me almost 4 years. FWIW
 
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triplestation

Member
Dec 23, 2008
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find out how many calories you need to lose weight and track your calories (google a calorie calculator)

eat enough fat and protein because they keep you satiated

if you're not tracking calories then GOOD FUCKIN LUCK LOSING WEIGHT WITHOUT EATING LEAVES ALL DAY LMFAAAAAAAAAA

no food group is the devil, not even sugar

you can absolutely eat junk food but bear in mind that junk food is not filling

exercise is not necessary but it is a huge* plus (make sure the exercise you choose is fun, or find a way to make it fun because you gon be doing that shit on the regular)

*ENORMOUS, LARGE, COLOSSAL, BIBLICAL
 
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Armorian

Member
Jan 17, 2018
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find out how many calories you need to lose weight and track your calories (google a calorie calculator)

eat enough fat and protein because they keep you satiated

if you're not tracking calories then GOOD FUCKIN LUCK LOSING WEIGHT WITHOUT EATING LEAVES ALL DAY LMFAAAAAAAAAA

no food group is the devil, not even sugar

you can absolutely eat junk food but bear in mind that junk food is not filling

exercise is not necessary but it is a huge* plus (make sure the exercise you choose is fun, or find a way to make it fun because you gon be doing that shit on the regular)

*ENORMOUS, LARGE, COLOSSAL, BIBLICAL

Pretty much this. Only good diet is low calory diet, you can forget about any other bullshit "method". Grown men needs like 2500-3000 kcal per day - eat like 1500 per day.

8 years ago my weight was ~108KG, I started to low calory diet and lost almost 20KG in over 2 months (but with 1000 kcal limter). You can eat whatever you want and just need to know HOW MUCH calories you are getting from it but of course healthier food is better in the long run. And I din't excerise at all, I'm too lazy for that :messenger_grinning_smiling:
 
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GHG

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Nov 9, 2006
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  • Cardio based high intensity interval training. Bike, crosstrainer or treadmill. Start with 20s high intensity/40s rest as your intervals for 45m-1hr sessions daily. The high intensity portion (the 20s initially) needs to be at least 90% of your absolute max to be effective. If you can't handle 20s then start with 15s/45s rest. Try to keep it based around minute totals no matter how you jig the numbers. Weight training should be supplementary to your HIIT efforts but not the primary method until you've shed a decent amount of weight.
  • Stay away from fad diets - get a meal plan full of healthy nutrient rich unprocessed foods that you can still enjoy. This is something you need to figure out on your own, you should know what flavours and textures you like. Make sure you get enough protein. Chose between carbs and fat, never both. The moderate carb/low fat combination is easier than high fat/low carb when you are actively training. You can experiment with this though on a monthly basis as you get into your program, some people respond to low carb better than they do low fat and vice versa.
  • Weigh yourself daily, measure yourself weekly and track it
  • Calculate what your estimated daily maintenance calorie intake should be without exercise being factored in - as a start take 200 calories a day off that and stick to that until your weight plateaus for a week https://www.calculator.net/calorie-calculator.html
  • Buy a small cheap electronic food scale
  • Get my fitness pal installed and use that to calculate/track calories, weight all your food until you get an idea of what correct portion sizes for your goals looks like
  • When you hit a plateau for a whole week (the whole week thing is important, do not panic if you don't see the scale move for just a couple of days) recalculate your maintenance calories based on your new weight, drop 100 calories and adjust your HIIT to be harder (e.g. If you were doing 20s on/40s rest, switch it to 25s on/35s rest. It doesn't sound like much, but over the course of 45m-1hr it adds up and you will feel rattled).
Rinse and repeat the last bullet point until you are more satisfied and then switch to a program that is more focused on weight training and get shredded.

When you are absolutely happy with where you are (if that means after you have a six pack then go get that six pack) , reverse diet to get back up to maintenance calories:


Don't rush, these things take time. It will me hard (both the training and the food/tracking side) all but don't doubt yourself, it will be worth it in the end and should result in lifestyle changes that will last you the rest of your life.

Good luck.
 
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mekes

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It’s easy to go down the rabbit hole with this stuff and end up thinking you should be doing 10,000 things. You can end up with 10 supplements, gorilla kettlebells and other things you won’t ever use. Truth is to keep it simple.

Cut out trans fats and refined sugars.
Use an app to help you calorie count. The app will help you figure out your targets too. Decent apps will just let you scan a barcode and enter how much of said item you ate. They do all the tricky stuff and you’re left with the info to work with.
Simple exercise to begin with. Bodyweight exercises, exercise bike. Just get your heart used to pumping. Just one exercise is enough at the start. No need to overwhelm yourself.

The bigger you are the more weight you can drop at the start. Once your weight drops starts to plateau, for the sake of your mental health you don’t need to drop more than 2lbs a week. If you feel down and you think it may be to do with your food targets, increase your food to aim for 1lb weight loss a week. Dropping weight, sometimes an extra 100-200 calories a day through your system can be huge for your daily strength and mental well-being.

And there is nothing wrong with a treat day, as long as it isn’t crazy.

The app GHG GHG mentioned, my fitness pal, it’s good. Plus you can get laid on there 🔥
 

DragoonKain

Neighbours from Hell
Nov 13, 2013
7,570
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If you're losing weight for the first time, I recommend not obsessing over losing weight super fast. Note: that doesn't mean you can't lose weight super fast. But a lot of people get demoralized if they don't drop 20 lbs the first week and quit. Losing weight is a lifestyle change. It's a marathon, not a sprint. The healthiest way to do it is just change your life in general. It will take getting used to, but it's not as hard as it would seem. Your body needs to adjust to less sugars and junk. Adjust to water from soda. Adjust to veggies or something with low calories as a snack instead of chips. Stuff like that. Adjust to grilled chicken instead of fried. Adjust to home cooked meals instead of fast food. If you put in the effort and stay on it and exercise, you will lose weight. Guaranteed. It's science. It's impossible not to.

People will recommend a ton of good plans to follow, there are a million ones worth trying. I suggest experimenting, finding what works for you, and sticking with it. As long as you cut the crap out of your diet and exercise a lot, you'll lose weight regardless of what plan you follow. Only you know what lifestyle plan works best for your body, you have to figure that out on your own.

And I guarantee once you cut the nasty stuff out you won't crave it nearly as much. In fact, much of it might make you sick if you eat it again. Of course you'll crave burgers and pizza and stuff, and indulging once in a while is perfectly fine once you get on your routine and stay on it.
 

CrapSandwich

former Navy SEAL
Sep 10, 2006
1,576
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The main course here is a matter of changing your eating habits. Exercise isn't nearly so important for weight loss as limiting calories is (although exercise is extremely important for other reasons). So it's just a habit. Everybody has an eating habit. To everybody, that habit is normal. Eating habits are not terribly difficult to change, say as compared to a heroin addition or something that drives the dopamine response to extremely high levels. But if eating is your major source of dopamine response, it is going to be a very big deal to you. Now you say you're depressed, so honestly, that's going to need to be addressed first. Why are you depressed? You have to go back to the basics. You're a human being. What keeps a human being happy? That's a really big question, and I don't want to get too long winded here, so I'll just skip a whole lot and give you the answers. We have evolved over thousands of years, iteration after iteration that's adapted to its environment in unbelievable ways, the most advanced technology on the planet, but that technology is fueled by environmental factors that have driven those iterations. Just like a plant. No different. A plant needs water, co2, sunshine, and nutrients. Humans are a bit more complex, but not nearly so much as we might think. So what does the human need? Coincidentally, it needs water, sunshine, oxygen, and nutrients. It also needs exercise and sleep. Forget about all the stuff that you think you need as an individual. That's a different subject and would be counterproductive to think about at this time. Just drink water, get sunshine on your skin, start eating a reasonable balance of carbs, proteins, and fats, get your blood pumping with some exercise, and get your sleep. Sleep is maybe the trickiest part of that equation. Caffeine consumption does horrible things to your energy, cognition, and sleep. So if you're taking a lot of caffeine, you're going to need to get off of it. That's an easy come-down, though. You need to think about what a caveman would be doing. That's your biology. That's what you need to be doing. If your body is happy, you will be happy. Once you are happy, you'll be in a position to change those eating habits much more easily. But this problem isn't the mountain you might think it is. Just get basic and see where you're at after you're fulfilling those basic biological needs.
 

ILLtown

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I was once in a similar situation to you. For me, what worked was to make an exercise routine that I could stick to without pushing myself too hard.

I started off by picking a route that was about 3 miles long. Every day I would walk that route, whether rain or shine. I'd have some headphones on listening to tunes I liked and I'd just go out there and get it done. Then, I'd start trying to run part of the route, even if I only ran small parts of it before going back to walking again, but I made some effort to push myself without going too crazy with it. Over the course of a several months, I went from walking the entire route to running it.

Once I got my cardio up, I started doing some weights, push-ups and what have you, and it got to a point where I felt so much better physically, and liked the direction I was going in in terms of my mental health, that exercise no longer felt like a chore.

I never changed my diet, because I think my diet was pretty good. I was just a lazy fuck that never did any exercise, so I wasn't burning off many calories. Obviously, you do need to examine your diet and make changes if necessary though.

Just don't go into it trying to do too much at once and expecting amazing results in a short space of time. I have seen people do that and end up with awesome before/after pictures after just 6 months or whatever, but you never see the pics from the people that tried that and gave up, so don't try and compare yourself to people like that. The important thing is that you commit to making changes and stick with them, while not being super-harsh on yourself if you miss a day or have a pig out when it comes to eating. Just get back into it and continue on, cos if you start beating yourself up, you can fall back into bad habits, feel like a loser, and you're back to where you started again.
 

Tesseract

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Dec 7, 2008
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i can only go by feral instinct

get the ball rolling with elliptical or just go for endless walks, cut out the sugar, drink more water, get used to coffee because your levels are gonna be whacked for a while

put on something cool you can watch / listen and hit it hard until you are tired

sleep well, have fun, join us in the fitness thread (i want your music)
 

Punished Miku

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Jan 13, 2018
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i can only go by feral instinct

get the ball rolling with elliptical or just go for endless walks, cut out the sugar, drink more water, get used to coffee because your levels are gonna be whacked for a while

put on something cool you can watch / listen and hit it hard until you are tired

sleep well, have fun, join us in the fitness thread (i want your music)
He's not kidding. He will devour your music.
 
Jan 11, 2019
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I'm really sorry to hear that, bro.....

Shit, I swear to God that it's like in reading myself. Are we really not related somehow?

If anyone would follow through with a lifestyle change, it would be you.

Ive already spoken with you long enough to know you're the kind of bloke that would actually achieve his goals.

So please take whatever advice that applies to you and do it, DonJorginho DonJorginho

Can't wait to see a follow up thread about you losing weight in the course of 6-12 months :)
 
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Karmic Raze

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Aug 16, 2018
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I switched to Zero Sugar soda and I’ve went from 326 at my last doctor’s appointment to 307 yesterday morning. I am dropping almost a pound every day now. I have been watching what I eat and realizing when I am full and not gorging myself. Making smarter choices of what you eat is a step in the right direction. Even though I’ve still been eating out, I’ve stuck to chicken, especially grilled chicken, and substituted fries for salads when I can. I know I could be doing more, but it’d hard to get stuff at the stores during the pandemic right now and while that is an excuse, I am at least moving in the right direction. I was probably drinking 1,800 calories a day in soda alone, so replacing it with Zero Sugar soda has done wonders for me. I hope you find what works for you too. Right now I am very happy with my progress. 19 pounds lost is pretty good for my lazy ass. I do hope to be under the 300 mark by the end of this month too. Good luck to you, man.
 
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Stiflers Mom

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Yep, drop sugar soda. Imo drinking Coke Zero instead is okay.
Generally, try to eat a bit less bread, Pasta, etc.
You don't need to eat only stuff you hate, just cut a bit back.

Do a fitness routine every day.

Start with low numbers. Then slowly increase. Like do one push up on your first day. No joke.
It's more important that you do it EVERY day instead of large numbers at the beginning.
You will notice very soon, that you want to increase numbers, because it feels good to do so.

Do a few routines that you feel good with and that you can easily remember instead of 10 to 20 where you need an app or shit like that. Which routines are good for you might take some time to find out.

Personally, I would recommend that you train at home. It's easily done, and no excuse for not feeling going to a gym every day.

If you do your routines right, you usually don't need more than 5 to 10 minutes a day.
You will see effects very soon...

Have fun and wish you much success, my friend...
 

Karmic Raze

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I’d like to chime in on the Zero Sugar sodas. I’ve tried a bunch and they are all pretty good. Coke Zero Sugar isn’t your only option, but in my personal opinion, Coke Zero Sugar and its various flavors are the best in addition to Mountain Dew Zero Sugar and Mountain Dew Baja Blast Zero. The switch will take some discipline, but it’s better than outright quitting soda which I couldn’t do. Also, I’ve found that it’s a good suggestion like Stifler’s Mom said to exercise at home. You won’t get lazy or self-conscious that way. Sometimes I walk 30 minutes on my treadmill while watching something on my phone and the time flies by. I don’t know if you have any exercise equipment of your own, but it’d be a good investment if you’d use it. I don’t use mine much, but I will crank out my sessions when my weight loss staggers eventually. I am not settling for anything less than a big weight loss, and you shouldn’t either. Get fit, get clit, man.
 
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Mista K

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I’ll preface this by saying I have never been fat, but anyone who manages to better themselves like this gets mad respect from me.

Like you said, you’re lucky to have recognized the issue before you lost mobility in your joints, which is really important. I also recommend playing exercise games like DDR. Anything that gets you moving and gives cardio. I knew a guy in high school that used to be fat, and that’s what he did. Dated one of the hottest girls in school too.

The hardest part will be the beginning, like switching diet (no sugar) and eating less. I actually have an experience with this. When I started traveling I couldn’t eat as much as I wanted, and for two weeks I was always hungry, but after this I felt fine. I suspect that my stomach was expanded from always eating my fill, and caused me to eat a lot more. Now it’s easier for me to see when I’m full.

As others said, just start doing exercise every day, and do more when you see it’s getting easy. Once you get these two habits down, I’m sure you’ll see results, both physically and mentally.
 
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DonJorginho

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i can only go by feral instinct

get the ball rolling with elliptical or just go for endless walks, cut out the sugar, drink more water, get used to coffee because your levels are gonna be whacked for a while

put on something cool you can watch / listen and hit it hard until you are tired

sleep well, have fun, join us in the fitness thread (i want your music)

I'll do all that man, link me to this fitness thread, I wanna be part of the Alphas.
 
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DonJorginho

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Jan 22, 2020
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I'm really sorry to hear that, bro.....

Shit, I swear to God that it's like in reading myself. Are we really not related somehow?

If anyone would follow through with a lifestyle change, it would be you.

Ive already spoken with you long enough to know you're the kind of bloke that would actually achieve his goals.

So please take whatever advice that applies to you and do it, DonJorginho DonJorginho

Can't wait to see a follow up thread about you losing weight in the course of 6-12 months :)

We have so much in common I wouldn't be surprised lmaoo.

Thank you though man, your kind words mean a lot to me and I promise I'll work hard and hopefully in 6-12 months I'll hit a good target then set up a next target.

I've finally finished a song btw. Only a rough concept and it's different to what I've done before but I'll send it over!

I'm gonna work hard at this and your words along with everyone's advice, stories and kind words will be my motivation!

LET'S GET IT.
 
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Jan 11, 2019
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We have so much in common I wouldn't be surprised lmaoo.

Thank you though man, your kind words mean a lot to me and I promise I'll work hard and hopefully in 6-12 months I'll hit a good target then set up a next target.

I've finally finished a song btw. Only a rough concept and it's different to what I've done before but I'll send it over!

I'm gonna work hard at this and your words along with everyone's advice, stories and kind words will be my motivation!

LET'S GET IT.
Send it NOW!

Glad to hear you're doing good today and remember to try and wake up with one goal: a small step towards a radical change for your body.
 
Apr 18, 2014
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Just hit the road OP



You’ll look like this in no time

 
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DunDunDunpachi

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I'm 6' 1" was almost 300 lbs before I started to get back in shape. That's not anything to make a reality TV show about but it's super fat, for sure.

I'm down just below 200 lbs. First get your diet under control. I took up OMAD and fasting. The other issues (like feeling cravings for specific foods) went away on their own once I got on a regularly schedule of fasting. The sad truth is that when you are fat you have a tremendous debt of extra calories and your body has every reason to hang on to those calories. So you need to go into deficit somehow and "exercising more" isn't usually enough.

In my case I had ~100lbs of extra body fat. That's 350,000 calories lol :messenger_tears_of_joy: I had to come to terms with how insane that is: almost 1 year's worth of extra calories.

I would focus on exercises that you can do for 30 seconds to 2 minutes. Never ever overexert yourself. Never get winded. Get a feel for your own limits. Push yourself to get your heart-rate up a bit, then rest. Do it again in 5 or 10 minutes. Do it 30 times a day, every single day. I am an ex-smoker too so I wanted to get my heart and lungs back into shape.

The specific exercises don't matter as much as keeping the daily routine does. That is why I recommend never getting winded / overexerting (there's some Soviet science behind this concept, too). Just train every day and spend your mental energy on taming your eating habits. That is where your fat loss will really come from.

Oh and stretch. Take care of your heart, lungs, and joints.

EDIT: oh and I rarely weighed myself, once every few months. I never tracked calories but I did look up nutritional values, more out of curiosity than anything. I simply used the mirror. When you're fat, it's easy to see when the ribs are poking through. It's easy to see the stretch marks starting to tighten up. It's easy to see your ab-lets hatch like eggs on your stomach.
 
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Nester99

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Have patience. It takes time to do it right.

eating is 75% exercise is 25%. Get a calorie counting app like suggested. my fitness pal is so easy to use. It will educate you on the opportunity cost of different foods.

Move your body and educated yourself on how good effects your body and be patient. I am down 60 lbs over two years and trying to make it the new life way rather then a diet short term thing.
 

Nester99

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I'm 6' 1" was almost 300 lbs before I started to get back in shape. That's not anything to make a reality TV show about but it's super fat, for sure.

I'm down just below 200 lbs. First get your diet under control. I took up OMAD and fasting. The other issues (like feeling cravings for specific foods) went away on their own once I got on a regularly schedule of fasting. The sad truth is that when you are fat you have a tremendous debt of extra calories and your body has every reason to hang on to those calories. So you need to go into deficit somehow and "exercising more" isn't usually enough.

In my case I had ~100lbs of extra body fat. That's 350,000 calories lol :messenger_tears_of_joy: I had to come to terms with how insane that is: almost 1 year's worth of extra calories.

I would focus on exercises that you can do for 30 seconds to 2 minutes. Never ever overexert yourself. Never get winded. Get a feel for your own limits. Push yourself to get your heart-rate up a bit, then rest. Do it again in 5 or 10 minutes. Do it 30 times a day, every single day. I am an ex-smoker too so I wanted to get my heart and lungs back into shape.

The specific exercises don't matter as much as keeping the daily routine does. That is why I recommend never getting winded / overexerting (there's some Soviet science behind this concept, too). Just train every day and spend your mental energy on taming your eating habits. That is where your fat loss will really come from.

Oh and stretch. Take care of your heart, lungs, and joints.

EDIT: oh and I rarely weighed myself, once every few months. I never tracked calories but I did look up nutritional values, more out of curiosity than anything. I simply used the mirror. When you're fat, it's easy to see when the ribs are poking through. It's easy to see the stretch marks starting to tighten up. It's easy to see your ab-lets hatch like eggs on your stomach.

This is good stuff, but want to echo the stretching thing. That is my current focus as I really neglected it for decades. My hamstrings are so tight and need constant work.

if you want to learn more about mad stretching look up David Goggins I first heard of him oh JRE dude was a huge guy then got his shit together and did navy seal boot camp 3 times in one year. I am about to read his book.
 

Hinedorf

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Feb 3, 2017
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I heard a pretty wise saying just the other day. Change is even hard for people who want it. You can ask anybody for help and it might work but the reality is that changing your life/diet will be a constant struggle even if you really want to do it.

There's no secret - eat smaller portions, eat healthier, exercise regularly, burn more calories in a day than you eat. It sounds easy but it only becomes easy through consistency and routine.

My suggestion - Start small! For instance if you eat 2 candy bars a day, switch to eating one and do a mile walk. If you try to go full blast and kill everything from your life it will be too drastic. The same way moderation works in life it also works when trying to make long term changes, start making small consistent ones over a week/month and I promise little by little you will see results.
 
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DonJorginho

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Jan 22, 2020
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Update from Commander Man Tits

Hey all, thank you all for the kind words, the advice and the tough love.

Today I started my day by doing 25 squats and 15 sit ups, I then ate 2 scrambled eggs and two pieces of fruit (apple and banana)

I then had a slow relaxing hot bath then went out and took my dog on an hour hike up the hills and countryside near my home, am now home and am cooking a roast lamb for the family however instead of potatoes I'll be having some quinoa with my dinner, I've tried it before and am not against it so why not.

I've also drank 2.5 litres of water and will drink another 1.5-2 litres before I go to bed.

In the next few days I aim to do more and try out some running around my block, I'm out of breath easily and sweat like a pig in a sauna but I gotta start somewhere.

I've also downloaded the app suggested to me by multiple people here so thank you for that!

I'll update you all as I go and will continue to read the comments you post here!
 

teezzy

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Mar 18, 2020
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Try and get into IF if you can. Not eating before 11am or after 7pm works wonders for me. If you can, make the window even smaller. I got down to one meal a day and I dropped weight like there was no tomorrow.

Also cut out sugar and bread and shit as much as possible. That keto shit really works as long as you eat some more healthy fats to stabilize energy levels and maintain fiber so you can shit.
 

triplestation

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you can eat potatoes instead of quinoa if you want..

potatoes are especially great because they are among the most filling foods

185 grams of cooked quinoa = 222 calories

185 grams of boiled potato = 191 calories

if you add 1 teaspoon of butter to your boiled potato (34 calories) = 191+34 = 225 calories

about the same as just quinoa alone lmao my ass off
 
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DonJorginho

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you can eat potatoes instead of quinoa if you want..

potatoes are especially great because they are among the most filling foods

185 grams of cooked quinoa = 222 calories

185 grams of boiled potato = 191 calories

if you add 1 teaspoon of butter to your boiled potato (34 calories) = 191+34 = 225 calories

about the same as just quinoa alone lmao my ass off

Do you reckon a small portion of unbuttered roast potatoes will work?
 

triplestation

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Do you reckon a small portion of unbuttered roast potatoes will work?
any food you want will work

if what you're asking is if a small portion of unbuttered roast potatoes will be equal to 191 calories, it could

a small portion could be 300 calories, 350 calories, 100 calories, no way to know for sure without a scale

invest in a food scale, you'll find really cheap ones that work great

weigh out 185 grams and fuckin eat that shit
 
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MaestroMike

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Sep 25, 2011
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heres my diet if u wanna try the plant-based route:

Black smoothie:

At least 4 tablespoons of freshly ground chia seeds
At least 2 tablespoons of cocoa powder (can switch to dark chocolate if u want more energy/calories and increase the tablespoons of chia seeds to 6)
3 whole peeled lemons
At least 1 scoop of the vital proteins collagen peptides powder
1 can of low sodium black beans
1 tablet of 10 mg zinc
4 tablets of Vitamin D 1000 IU
10 oz kale
16 to 20 oz of orange juice
16 oz of water
At least 4 oz of blackberries or blueberries
At least 4 oz of raspberries

With a powerful blender, blend on highest setting for 2 or 3 minutes twice. Wait an hour and blend it the same way, again. Tastes better letting it sit in the fridge for a few hours or even overnight.

Two servings. Eat with almonds and nonfat/lowfat yogurt. Eat some egg yolks, whole wheat toast, whole wheat crackers, bananas and orange juice before this meal, btw.

Sunshine smoothie recipe:

At least 8 tablespoons of freshly ground flax seeds
At least 4, 5 or 6 oz of walnuts
2 egg yolks
2 whole peeled lemons
1 tablet of Vitamin B12
4 tablets of Vitamin D 1000 IU
10 oz kale
18 to 24 oz of orange juice
8 oz of water
6 to 12 oz of frozen strawberries
4 to 5 bananas

With a powerful blender, blend on highest setting for like 2 or 3 minutes twice. Wait an hour and blend it the same way, again. Tastes better letting it sit in the fridge for a few hours or even overnight.

Two servings. Eat with some bread and extra lean burger/ground beef. Add white rice (and add sweet potato if u desire extra nutrients) if u havent eaten carbs for like 2 or 3 days. Add some cheese and hazelnuts if ur good on carbs and want some more calories/energy. Or have just the bread/burger if u don’t need extra fat or carbs. Gotta ask ur body what it needs.

Gotta get a ninja blender with a 72 oz container from target or amazon, btw. get a cheap seed grinder from bed,bath & beyond. (they break fast which is why just get the cheap one).

Have a serving a day for each smoothie. take a break from the black smoothie after two days and just have the green one meal (u can have two servings that day if u want) and maybe another meal in-between with just egg yolks, cheese, crackers, bananas and orange juice. This is also the day I usually load up on carbs, btw. Black smoothie one has hella fiber. Takes time for that one to pass through your system which is why u gotta give urself a break day. Don’t be surprised if ur bloated, its normal.

This is how i eat like. expensive and time-consuming to prep, but I’m happy with it. try it out if u wish. gotta always ask urself how much u want of each ingredient. maybe u need more chia seeds and flax seeds maybe u need less. maybe u need more lemons or kale. Gotta ask urself what ur body needs/wants. Don’t be afraid to eat a lot of one ingredient or less. Just experiment and overtime you’ll be able to fine-tune how much you need of these ingredients. If u enter a different environment or partake in a new activity, might need to adjust and change up how much you need of an ingredient. Remember if u work more push urself more ur going to require more food/nutrients so don’t be surprised if u have larger cravings and want more food.
 
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TindalosPup

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Nov 1, 2019
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I have a suggestion, I'm in the same boat, stay away from scales while tracking progress, instead measure your waist with measuring tape (this could give you a different idea of how big you actually are as well, seeing the circumference can be really motivating). The scale can play tricks on you, and maybe even make you feel like you're not making progress

You can lose fat and not lose weight, you gain muscle which is denser, especially starting out because the extra weight you have is like working out with weighted clothing on (when I started it was like piggy backing another person around with me, I'm getting down to it being a child's worth of weight now).

The only time I suggest using a scale is when you stop losing/shrinking so you can see how much you lost and add the weight back through other means (like a heavy backpack, carrying weights, or weighted clothes), especially if you walk/dance/fight the weight off.
 

bitbydeath

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Nov 25, 2015
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I have some colleagues who have been losing a ton of weight (like 40+kgs worth) and they say it is the easiest shedding they’ve ever done.

Exercise is just walking, nothing strenuous.
The diet is eating every 90mins (they set an alarm as a reminder) which builds metabolism and means they are never hungry so they don’t feel like they’re on a diet. Of course certain foods are cut but you can still eat good stuff like chicken.

Worth looking into, it really does work.
 
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Gargus

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Oct 1, 2018
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Nothing wrong with being fat if you exercise moderately.

A fat person who exercises moderately is in better health in general than a thinner person who does not. You can be a fatty and live a long and happy life. Health is not relegated to your bmi or general socially acceptable appearance. Humans are intended to store weight and fat, we are adaptable to cold and warm climates so we have a varying weight scale body. Your genetics also has a lot to do with it. You can be obese and live till your 80s, you can be slightly overweight and die in your 30s. There is no rule of thumb or blueprint for health.

You also have 3 body types. Ectomorph that are skinny, endomorph that are fat, and mesomorph that are the perfect blend of the 2. If you are a ecto or a endo you pretty much have to make it a 24/7 dedicated job in order to be the opposite because you have to force yourself to alter what you are naturally are. Or you need to get surgery of some sort.

Besides, you are going to die one day. It could be in 10 minutes or 50 years. You will die and maggots will eat your guts and nothing you did when you were alive will have mattered at all because you will be gone. So exercise a bit, eat somewhat sensible but still eat when you enjoy and enjoy your life while you have it.

See this man?




Thats Jim Fixx.

He was popular because he was a health nut. He jogged and ran on roads and mountain trails and did jogging and fitness and health books, did some videos, was interviewed on tv and he died of a heart attack at the age of 50.

So eat decent, exercise moderately and be sensible. But also do what you enjoy and say "fuck it. Ill be dead one day"
 
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triplestation

Member
Dec 23, 2008
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I have some colleagues who have been losing a ton of weight (like 40+kgs worth) and they say it is the easiest shedding they’ve ever done.

Exercise is just walking, nothing strenuous.
The diet is eating every 90mins which builds metabolism and means they are never hungry so they don’t feel like they’re on a diet. Of course certain foods are cut but you can still eat good stuff like chicken.

Worth looking into it though, it really does work.
i can eat a whole marie calanders pie every 90 minutes and get shredded??? 🤩
 

Dee Dah Dave

Member
Nov 24, 2013
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Replace all junk food with something quality, don’t worry about the calories right now just don’t eat crap. Only drink water, lots of it. Walk for 90 minutes every day.

Do that for 3 to 6 months then look to do more. Fine tune diet more, add some strength training, etc.
 

Mato

Member
Sep 23, 2006
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Update from Commander Man Tits

Hey all, thank you all for the kind words, the advice and the tough love.

Today I started my day by doing 25 squats and 15 sit ups, I then ate 2 scrambled eggs and two pieces of fruit (apple and banana)

I then had a slow relaxing hot bath then went out and took my dog on an hour hike up the hills and countryside near my home, am now home and am cooking a roast lamb for the family however instead of potatoes I'll be having some quinoa with my dinner, I've tried it before and am not against it so why not.

I've also drank 2.5 litres of water and will drink another 1.5-2 litres before I go to bed.

In the next few days I aim to do more and try out some running around my block, I'm out of breath easily and sweat like a pig in a sauna but I gotta start somewhere.

I've also downloaded the app suggested to me by multiple people here so thank you for that!

I'll update you all as I go and will continue to read the comments you post here!

You've done surprisingly good with your diet for day 1. Might I suggest lentil which is very cheap, super easy to prepare and is about 25 gram protein per 100 gram dry weight. You can boil it for 25-30 minutes in salted water, strain it, add a little olive oil(optional) and voila. It goes well on a dish with any whole grain, be it quinoa, bulgur wheat or even brown pasta. In general, high fiber, unprocessed foods are your friend.
 
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Meowzers

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Jun 1, 2017
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You're a Chelsea fan, so you're starting off on the wrong point, but remember.

Calories in v calories out. Enjoy the food you like, but less of it. I've added 10lbs in 3 weeks under lockdown, eating the foods before that would keep me at maintenance that now have me adding on fat.

If I can offer advice, then don't be like these stupid adverts that advise on no fat in the foods you eat. BOLLOCKS. You need fat in your diet bruv. Understand your maintenance calories and drop a few hundred to really start a fat-loss program.
 
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