Started Project "No More Fatass!"

N/A

 

I voted yes, but only so it keeps you motivated. And please, fully clothed only!!

 

Totally agree. Doing it that away keeps you motivated. Good luck to you.

 

good luck Im doing the same and about the same wieght and looking to get down to about 190 so I ll let you know where im at in june

 

Yes - for motivation...

 

i could do without a photo documentary unless the photos are hotties working out around you! good luck with your goal, make sure to get a trainer to help you reach your goals

 

Good luck with everything. Make sure you're religious about the training and proper eating!

 

Ya dude, make sure you eat properly. I'd say diet is 75%. The best way to boost your metabolism is to eat more often during the day (smaller, balanced portions of course) - you should be eating every 2-3 hours. Good luck to you!

 

good point -- make sure there are gym hotties in the pictures and everybody here will be happy...

 

Don't forget to see the doctor for some blood work. Have all the 'numbers' done before-hand and later in the year. You'll be benefitting in more ways than just weight loss! Good for your heart!

Good Luck!

 

Good luck and good for you for doing something to improve your health! Photos are a good way to see for yourself how much progress you're making.

 

what kind of work outs are you doing?? a great way to drop weight is to take up boxing. a friend of mine droped 30 lb in 3 mo with regular boxing work outs and dieting.

 

Go for it. Pics are a good way to see the results over time and a good way to stay motivated.

 

Congrats man! Go for the pics, it'll help you be on track. I'm doing something similar, currently at 216, shooting for 185 by June 30.

These guys are right, Diet is super important, you can work out for 4 hours but if you're taking in more than your expending, you'll still gain.

I've had really good success counting calories and having a regimented gym approach, just for some recommendations, i'll share it with you, but find what works for you bro!

Using the Harris Benedict formula to determine basal metabolic rate (how many calories you use just to keep your body functioning) will give you a baseline.

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Then, multiply based on your activity level:

Sedentary Little/no Exercise 1.2
Light 1-3 days/week 1.375
Moderate 3-5 days/week 1.55
High Hard 6-7 days/week 1.725
Extreme 2x 7 days/week 1.9

That will give you a baseline of how many calories your body uses. Then, determine how many calories your taking in (i pre-make all my meals except dinner, and use http://www.calorieking.com to get caloric info for meal parts). Give yourself a deficit of 500-1000 calories per day (any more than 1,000 and you risk causing your body to go into 'starvation mode') and bam! you'll be losing weight in no time.

I started my training back up about a week ago and i'm down 4 pounds. I guess that the first 2 lbs were mostly shit in my system, so a loss of 2 lb/week is what i'm shooting for.

Try and eat 5 times a day like these guys said. Give yourself a good breakfast (really important to get your metabolism set up for the day), a snack of some fruit or something mid morning, a reasonable lunch, another snack mid afternoon, a recovery shake after your workout (assuming your hitting the gym after work), and then a decent size dinner to soak up whatever extra calories you need for the day. It'll give you lots of energy throughout the day, and satisfy your post-workout hunger without hurting your weight loss.

I got a daily calendar that i keep with me at all times to log what i'm eating and what weight i'm pushing, cardio duration, etc. The organized approach works for me, again find what works for you.

My workouts consist of the following, it is important to do cardio and weight training for weight loss.

Monday - 15 mins high intensity cardio / biceps & shoulders / 50 mins medium intensity cardio
Tuesday - 15 mins high intensity cardio / legs / 50 mins medium intensity cardio
Wednesday - 5 mins VERY high intensity cardio / 90 minute spin class / Abs
Thursday - 15 mins high intensity cardio / back, lats, and traps / 50 mins medium intensity cardio
Friday - 15 mins high intensity cardio / chest & triceps / 50 mins medium intensity cardio
Saturday - 15 mins high intensity cardio / Abs / 50 mins medium intensity cardio
Sunday - 15 mins high intensity cardio / Abs / 50 mins medium intensity cardio

If you want info on specific workouts, etc, PM me, i'll be happy to share what i've found to be very effective.

Are you supplementing at all? I've found there is a ton of crap out there but some stuff really works.

Pre workout i take NO-Xplode or Armageddon. It basically cracks you out and gives you wild energy and focus for long workouts. I also take BCAA's (Branch chain amino acids), they prevent protein breakdowns during hard workouts and also help fuel your muscles.

Post workout (within 15 mins) i drink 2 cups of milk with a teaspoon of glutamine (really helps with muscle recovery, you'll be shocked how much less sore you are the next day), a scoop of low calorie protein, and a scoop of meal replacement high calorie protein. I generally eat dinner about an hour after leaving the gym.

Also, i take 3 Omega 3-6-9 pills a day (healthy fat) and a multivitamin. I used to be a sucker for all sorts of products and shit that really didn't work.

Anyway, this is a lot of info i posted, like i said, congratulations on your efforts, you've got support here, and if you have any questions, PM me.


Cheers!

 

Go for it. The Gym is the Best thing there is. it Helps relieve daily stress and its very beneficial to your health.

 

I did something similiar to that...but kickboxing a few days a week. I dropped close to 60 lbs. in about 7 months by just eating right and doing cardio...with a little weight lifting time.

I was 210, got down to 150, but now weigh about 163.

It can be done..just stick with it.

 

that would be cool. like the guy that put on all those shirts and made a movie out of it.

 

well theres your goal. now all you have to do is reach it

 

It's been almost a week, how's the progress?