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Help me lose some of this extra weight!


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16 replies to this topic

#1
xevanx
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Ok, so since I quit hockey and basketball about 5-6 years ago I've managed to gain back unnecessary weight. I used to have a really defined body, but after I gave up on sports and got more of an IT based job I haven't been able to keep the pounds off.

Heres where I stand:

19 years old
6'1''
180 lbs
Medium Build
34x32 pant size

Most of my "fat" is in my: upper legs + stomach
^^^ This is where im looking to lose the weight.

My Daily Diet/Routine is as follows:
7:30am Wake Up/Shower/Glass of Orange Juice
8:15am Walk to work(15 minutes I walk fast)
9:35am Walk 15 minutes to do a coffee run/Coffee+ham and cheese bun for my lunch
10:00am to 5:00pm Work + Walk home(15 minutes)
5:30pm Make dinner which usually is Beef+Potatoes+Corn ... On occasion a microwaveable dinner
7:00pm to 1:30am Relax, watch my shows, have a bowl of cereal or drink a soda
2:00am Prepare a Crumpet+Peanut Butter+Orange Juice before bed.

That is it +/- a yogurt parfait depending on what I work.

I'm currently working on changing my sleep habits so I can get up and have a breakfast in the morning. But at 7:30am it doesn't seem appetizing.

I don't have access to a Gym due to distance and since it is the only gym in the area it is extremely busy and expensive for a student.
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#2
K4ylan
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Just try simply running. It should help you lose some of the pounds you've gained. Running about an hour (from 7-8 pm) might be good. Or you can go to bed a bit earlier, wake up at 6:30, and run in the morning. Personally, I think you need more than 5 1/2 hours of sleep, but some people can manage with that.

#3
xevanx
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Just try simply running. It should help you lose some of the pounds you've gained. Running about an hour (from 7-8 pm) might be good. Or you can go to bed a bit earlier, wake up at 6:30, and run in the morning. Personally, I think you need more than 5 1/2 hours of sleep, but some people can manage with that.


Agreed. I've been trying really hard to rearrange my sleep schedule but it almost seems like its just natural for me to live on 5hours of sleep or so.

Running I can start to do, but winter will be here within the next 1.5 months..

Scandinavian winters FTW
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#5
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Just stop being fat. Easy fix.

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#6
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Heres where I stand:

19 years old
6'1''
180 lbs
Medium Build
34x32 pant size


you sooo dont need to lose weight that bad... 180 lbs... pfft try 21 6'0" 250 lbs... I need to lose weight....

your BMI (body mass index) is only 23.7 which is in the normal range for your size

BMI Categories:

* Underweight = <18.5
* Normal weight = 18.5–24.9
* Overweight = 25–29.9
* Obesity = BMI of 30 or greater

http://www.nhlbisupport.com/bmi/

if you still wanna lose weight though i have a guide that was written by a veteran admin of my clan (most awesome guy you ever would meet) but until i see an answer you can start by losing that late night snack... penut butter... high in fat and calories... the bread in that thing-a-ma-jig (you'll excuse me im american so i have no idea what it is). also drink lots of water... if you want me to get you that guide i can post it here, mind you it is a bit long winded but it helps for those who need it... it's not going to tell you oh hey count your calories and eat diet food that taste like poo... possibly worse... there are simple things to cut calories such as lean hamburger instead of the not so lean... easily go from 1k calories for 1 burger to less than 500... lean hot dogs... cut in half again... and all this stuff taste the same just about 50 cents more than the other stuff cause it has more of the meat and less fat. if i really put my mind to it i could lose this weight real quick... currently i manage between 150-260... never higher never lower, my body seems to go on it's own diet and i just dont get hungry when my weight gets up there... i eat like once a day on those times... when it goes back down im back to eating 2-3 times a day.

i know how you feel about the sleep issue... i tend to not fall asleep till 2-3 am and i wake up no later than 9... problem is i tend to take a nap during the day, which makes it hard to fall asleep at night


#7
xevanx
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Just stop being fat. Easy fix.


This is not my First internet, you're going to have to troll harder.




Heres where I stand:

19 years old
6'1''
180 lbs
Medium Build
34x32 pant size


you sooo dont need to lose weight that bad... 180 lbs... pfft try 21 6'0" 250 lbs... I need to lose weight....

your BMI (body mass index) is only 23.7 which is in the normal range for your size

BMI Categories:

* Underweight = <18.5
* Normal weight = 18.5–24.9
* Overweight = 25–29.9
* Obesity = BMI of 30 or greater

http://www.nhlbisupport.com/bmi/

if you still wanna lose weight though i have a guide that was written by a veteran admin of my clan (most awesome guy you ever would meet) but until i see an answer you can start by losing that late night snack... penut butter... high in fat and calories... the bread in that thing-a-ma-jig (you'll excuse me im american so i have no idea what it is). also drink lots of water... if you want me to get you that guide i can post it here, mind you it is a bit long winded but it helps for those who need it... it's not going to tell you oh hey count your calories and eat diet food that taste like poo... possibly worse... there are simple things to cut calories such as lean hamburger instead of the not so lean... easily go from 1k calories for 1 burger to less than 500... lean hot dogs... cut in half again... and all this stuff taste the same just about 50 cents more than the other stuff cause it has more of the meat and less fat. if i really put my mind to it i could lose this weight real quick... currently i manage between 150-260... never higher never lower, my body seems to go on it's own diet and i just dont get hungry when my weight gets up there... i eat like once a day on those times... when it goes back down im back to eating 2-3 times a day.

i know how you feel about the sleep issue... i tend to not fall asleep till 2-3 am and i wake up no later than 9... problem is i tend to take a nap during the day, which makes it hard to fall asleep at night


Yeah. Send it on overrr. I should probably start drinking more water...I hate Tap water though its so disgusting.
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#8
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Short answer:
Eat below maintenance level calories + Cardio (personally HIIT sounds best to me). 180 x 14 = 2520 calories to maintain current weight, so try 2200, if you aren't getting results you want after 3 weeks try something like 2000 for example. Although, you're weight is right where it should be (a good general rule is 1 lb of weight for every cm), I'd say put on muscle. If you want to do that eat more (BUT healthy, 1.5x bodyweight in protein, try to restrict fat to 20%).

Post I made on zybez about working out at home

If you're trying to lose weight, I've heard wonderful things about a low carb diet.
http://forums.someth...hreadid=3299911



A GREAT, GREAT, GREAT exercise to do at home is pull ups! These are with palms facing AWAY from you, and you should do it once a week (3 sets of as many as possible).
http://www.exrx.net/...i/WtPullup.html
You can do them by grabbing the top of a door and doing them like that, it won't break. If you can't do a pull up, do negatives, that's where you get something like a chair and start at the top and slowly lower yourself down.
Here's a video of a negative

Although note that he does a CHIN UP, not a PULL UP, so same idea, just with a pull up (linked just above in my post) instead of a chin up. If you've got somewhere to do chin ups though, you can do those too.

Dips, if you've got somewhere to do them are also great. You can do them either:
Chest Dips: http://www.exrx.net/...WtChestDip.html
Triceps Dips http://www.exrx.net/...s/WtTriDip.html
Maybe you could find some chairs or desks high and stable enough to do those.

I'm sure you could find some sort of object that weighs enough to do lunges with
http://www.exrx.net/...ps/DBLunge.html



Oh, this FREE E-book (which is a great and easy read) has a part starting on page 66 that has a list of exercises (with pictures) you can do at home with a duffel bag filled with objects to make it weigh something.
Here is the thread for it: http://forums.someth...40&pagenumber=1 (IIRC, there are posts on how to make your own weights using sand bags too)
The website: http://brainoverbraw...m/get-the-book/ (You can download the e-book free off the site)
And the e-book online: http://brainoverbraw...inoverbrawn.pdf
















Double posting for the sake of organization.
Here is a workout routine that
A) You can do outside
B) You can do at home
C) You can get all the equipment (tire, sledgehammer, keg) for MAYBE $100

http://genesis-ap.co.../21/tan-jacked/

It's from the guy who made those routines I posted, that is his website

His credentials:
* Certified Strength and Conditioning Specialist – National Strength and Conditioning Association
* Worked with numerous athletes from NFL, CFL, AFL, MLB, AVP, ATP amateur circuit, and Olympic gold medalists at Cris Carter’s FAST Program in Miami, FL
* Bachelor in Exercise Sports Science – Texas Tech University
* Student Strength and Conditioning Assistant – Texas Tech University
* Worked with many NFL, CFL, and AFL football players in their combine preparation
* Sports Nutrition and Supplement Consultant






here's a site that makes keeping track of carbs/calories/fat/protein VERY VERY easy, and you should use it regardless.
http://www.livestrong.com/
Sign up, log in, go under tools -> myplate, and then add everything you eat that day and it'll give you your calorie intake for each thing you add, as well as carbs/protein/fat.

Also just a general health comment, get more sleep.
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#9
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Well, first of all 5 hours sleep a day is very little, recommendations says 7 hours for an adult and 8,5 hours for children/teens. A good nights sleep is important for your general physic health, and it might make the establishment for losing weight better.

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#10
Laura
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You might want to consider adding an hour or two for sleep, as previously mentioned. The OJ and the soda could easily hide away 500 calories (most of which are carbs), depending on how much a "glass" is; conventional glasses easily cover two and perhaps even three servings (usually 8oz or so). You don't really seem to have an unhealthy diet. It might just be the lack of exercise.
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#11
Orpheus
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Yeah, everyone here said what needs to be said. A bit more sleep will help immensely. You're in a good weight range so I wouldn't worry too much. If you're aiming to shed a bit of weight though, try some running and your body will eventually find it's ideal weight range.


I was going to eat hot dogs for dinner tonight. I think I will settle for cereal.


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#12
Ouchy
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Just a friendly tip. It's easier to get rid of calories by not eating them, then it is by doing exercise to get rid of them.

My relaxation method involves a bottle of lotion, beautiful women, and partial nudity. Yes I get massages.

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#13
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P90x. That's it. Do it in the evening. Don't drink any soda. Get lemon sparkling water instead. Low carb, high protein.

Bring it.
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#14
aquariusman
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P90x. That's it. Do it in the evening. Don't drink any soda. Get lemon sparkling water instead. Low carb, high protein.

Bring it.

I suggest P90X as well. However, MAKE SURE that you follow the nutrition guide. That's probably the biggest benefit of the program, it tells you what to eat, and still manages to give you variety in it. If you don't want to do P90X, at least cut the carbs in your diet. Dietary fat =/= body fat, so cutting fat doesn't directly relate to weight loss.

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#15
Ouchy
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Don't know why I didn't see this earlier but looking at your routine, don't eat right before bed. All your having is additional energy you don't need. It sits in your muscles unused and turns to fat while you are sleeping.
If you feel you do need a snack before bed, make sure it isn't high in carbs. Can of tuna could be good.

My relaxation method involves a bottle of lotion, beautiful women, and partial nudity. Yes I get massages.

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#16
Iamdan
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Also caffeine slows down your metabolism. If you're tired then go to bed at a reasonable hour. Getting enough sleep helps weight loss.

Cut out the orange juice and soda, don't eat before bed.

#17
Zach
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There is literally no gym in your school!? That's unheard of... :shock: Since you're a student, why don't you join one of the intramural sports at your school or play in one of your your co-workers' teams?

Reduce your consumption on caffeine, peanut better and premade foods. Also no sugar-free foods.

Do you know what your body fat percentage is?

To lose the fat, workout at least three times weekly with weights (I know you don't have access to gyms, but you can buy weights for personal use). Eat 1g protein per pound of lean body mass daily and cut calories to 1-2 pounds per week. Eat fruits and vegetables daily along with regular meals. NEVER ever eat before you go to bed. Sleep for 8 hours so you'll feel refreshed the next day and you do lose weight when you sleep anyways. Lol. Drink a lot of water (flushes out toxins and helps with body fat).

Keep tabs on your progress weekly and you shouldn't be worried if you start gaining a few pounds or remains the same in 1-2 weeks. Progress should really start to show in the third week. If you see no progress, cut down on calories (note: don't cut down more than 500 calories per day, that's not healthy). When adjusting intake of calories, make sure to do it consistently and preferably every 3 weeks to give time to see if there are slight changes made.

Bottom line: diet, nutrition, cardio (also motivation & dedication)


I'm 6"2, 150 lbs, 20 years old (also busy with school/work/clubs but I make time for exercising) .I've been running (6km at least twice a week)/crunches/mountain climbers/jacknife situps/suicides and squash/hockey. Did I inspire you to workout now!? :-D TURN THOSE FATS TO MUSCLES!

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