TyroneMoreGains
New Member
Fuck that. My fat ass will get winded after the first lap and give up.
MESO-Rx
Anabolic Steroids
Help.Got Fat as Fuck :(
- Thread starter TyroneMoreGains
- Start date
Fuck that. My fat ass will get winded after the first lap and give up.
Ozzy619
New Member
No youre good I was just messing with him, my old coach used to say that. Your advice is how I lost a lot of fat a few years back. I would either do stair stepper or run on the treadmill with an inlcline of at least 3. That a deficit in my diet. I went from 220 (fat) to 180.
Ooh sounds a bit painful for the shoulders, elbows and wrists to me
BodybuildingMD
New Member
Gentleman of this thread: it seems the OP came on here asking for sincere advice and we have turned this into a comedy show. Lets try and collectively help this guy.....Long post to follow in a few.
BodybuildingMD
New Member
Let me share some of my story with you. As my name implies I'm truly a doc. Resident level and in a specialized field far removed from primary care and endocrinology. My undergrad was in exercise science/physiology gas well. I started medical school a bit later in life (25). Prior to that I was in great shape. E.g. 220lbs at 6 foot and single digit body fat bench pressing 375. Probably 4 weeks out from competing. Then Medical school happened. Went from riding my bike 10 miles a day, running, lifting 6x a week to stress eating, lots of candy, settling down in a relationship and just lifting casually. It no longer became bodybuilding, it became "exercise." That's an issue.
Then I had 2 months off before residency started....got back in shape...then intern year and 2 moves across the country....one to a state with excellent food and I ballooned up to 260lbs. I read the rapid fat loss handbook and attempted in. Lost 30lbs in 4 weeks but gained it back and went up to 270 by the beginning of the year.
It was at this point that I had to sit down and think that while I had been in good shape before I was never a fitness god...when I had all the knowledge in the world. Why?
The main thing that all people on here and great lifters share in common is "consistency." Goals aren't set to happen in a matter of 4 weeks (unless you're juicing and even then goals should be on a 12-16 week plan). So after placing a bet with a coworker that I could lose 30lbs in four weeks I stopped a week in and said WTF am I doing? I saw the same vicious yo yo cycle that I had been in happen again. And I stopped and formed a plan.
For one you have to dispel all that you've learned about dieting. The high carb vs low carb vs high fat low fat; etc. It's all a croc of crap for the most part. Yah it might make SOME difference but's it's the LEAST important part. Consistency and a SUSTAINABLE plan are your staples. E.g. for me if I'm hungry I'm satiated if I eat a bowl or two of frozen fruit (something forbidden on my prior keto diets) but a big juicy burger won't do it for me. So figure out what works for you but also sacrifice the CRAP.
I basically came up with this plan:
I wrote out on a calendar my projected weight loss for six months. The first month four lbs a week, the second 3 lbs a week and then 2 from there on in. The plan? Simple really.
I only ate within a 9 hour window daily. If I started eating at 11am I done by 8pm. If I ate at 6am I was done by 3am. NO NO NO cheat meals. They work but once you cheat you're done. It throws you off the wagon too much. DO NOT cheat. At least for a few months. If your metabolism craps out then crank it up with exercise and cardio and more intervals. Suck it up.
Avoid all deserts and candies. ALL. Avoid all breads and bread products. Avoid fried foods. Make your own lunch to bring to work. Eat as much fruit and veggies as you want. Increase water intake.
I didn't even have to count calories for the first time in my life and dropped about 40lbs over 3 months. I stopped early after learning about the stuff available for mail order secondary to sites like this and decided to alter my goals a bit....
So there you go in summary. Before you worry about a fancy diet and exact meal plan shore up the basics in your diet. If you're not losing weight doing that then log your food intake and we can take a look.
Examples for me:
I basically made the same thing daily. I'd take 4 chicken breasts, throw them in a huge pan with some avocado oil. Then add frozen veggies and whatever spices. Tons of food and people thought I was trying to gain weight since I put like two lbs of veggies in there. A few bowls of costco frozen fruit or berries. Some fish oil caps. That would be it for work. Or I'd bring whole fruit like nectaries or apples.
At home if I could still eat I'd just have fruit, protein power or peanut butter. Hard boiled eggs are also a good edition as is flax meal. Or some string beans with garlic and parmesan cheese. I made quinoa sometimes too. Or brought oatmeal with protein power in it (I found an apple flavor). Or pre made lentils. Or some new soups. Etc. I tried out new foods that would be allowed following those rules and enjoyed myself. Quinoa with mango salsa...mmmmm! So get creative and try new healthy food combos. Just get rid of the crap and have a few strict rules you have to live by. There will be some sacrifice but worth it as the lbs drop off.
Hope that helps.
Then I had 2 months off before residency started....got back in shape...then intern year and 2 moves across the country....one to a state with excellent food and I ballooned up to 260lbs. I read the rapid fat loss handbook and attempted in. Lost 30lbs in 4 weeks but gained it back and went up to 270 by the beginning of the year.
It was at this point that I had to sit down and think that while I had been in good shape before I was never a fitness god...when I had all the knowledge in the world. Why?
The main thing that all people on here and great lifters share in common is "consistency." Goals aren't set to happen in a matter of 4 weeks (unless you're juicing and even then goals should be on a 12-16 week plan). So after placing a bet with a coworker that I could lose 30lbs in four weeks I stopped a week in and said WTF am I doing? I saw the same vicious yo yo cycle that I had been in happen again. And I stopped and formed a plan.
For one you have to dispel all that you've learned about dieting. The high carb vs low carb vs high fat low fat; etc. It's all a croc of crap for the most part. Yah it might make SOME difference but's it's the LEAST important part. Consistency and a SUSTAINABLE plan are your staples. E.g. for me if I'm hungry I'm satiated if I eat a bowl or two of frozen fruit (something forbidden on my prior keto diets) but a big juicy burger won't do it for me. So figure out what works for you but also sacrifice the CRAP.
I basically came up with this plan:
I wrote out on a calendar my projected weight loss for six months. The first month four lbs a week, the second 3 lbs a week and then 2 from there on in. The plan? Simple really.
I only ate within a 9 hour window daily. If I started eating at 11am I done by 8pm. If I ate at 6am I was done by 3am. NO NO NO cheat meals. They work but once you cheat you're done. It throws you off the wagon too much. DO NOT cheat. At least for a few months. If your metabolism craps out then crank it up with exercise and cardio and more intervals. Suck it up.
Avoid all deserts and candies. ALL. Avoid all breads and bread products. Avoid fried foods. Make your own lunch to bring to work. Eat as much fruit and veggies as you want. Increase water intake.
I didn't even have to count calories for the first time in my life and dropped about 40lbs over 3 months. I stopped early after learning about the stuff available for mail order secondary to sites like this and decided to alter my goals a bit....
So there you go in summary. Before you worry about a fancy diet and exact meal plan shore up the basics in your diet. If you're not losing weight doing that then log your food intake and we can take a look.
Examples for me:
I basically made the same thing daily. I'd take 4 chicken breasts, throw them in a huge pan with some avocado oil. Then add frozen veggies and whatever spices. Tons of food and people thought I was trying to gain weight since I put like two lbs of veggies in there. A few bowls of costco frozen fruit or berries. Some fish oil caps. That would be it for work. Or I'd bring whole fruit like nectaries or apples.
At home if I could still eat I'd just have fruit, protein power or peanut butter. Hard boiled eggs are also a good edition as is flax meal. Or some string beans with garlic and parmesan cheese. I made quinoa sometimes too. Or brought oatmeal with protein power in it (I found an apple flavor). Or pre made lentils. Or some new soups. Etc. I tried out new foods that would be allowed following those rules and enjoyed myself. Quinoa with mango salsa...mmmmm! So get creative and try new healthy food combos. Just get rid of the crap and have a few strict rules you have to live by. There will be some sacrifice but worth it as the lbs drop off.
Hope that helps.
TyroneMoreGains
New Member
30 minutes on the stair stepper? You're fucking insane. I would die. Lol. I'm good for 10 minutes tops then I move to the treadmill. And when I'm running tren, I don't know what cardio is because I can barely breathe without wheezing hahaha
You know the ladies love them "dad bods" now. So you should be good to go. Just act like you gained weight on purpose.
johnnyBALLZ
New Member
Hey, hey.. Now I didn't say I actually do 30min on the stair stepper.
It would definitely work though!!
johnnyBALLZ
New Member
TyroneMoreGains
New Member
Do I just need to lose some weight to get back above the rim?
I don't feel all that black anymore
White men can't jump.
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