Post a Before/After pic

I know there's still a bunch of sugar and stuff, but I work it off during my day easily.

HeadBanger said:

I try my best. It's a bit hard with work, but I have a gatorade everyday at lunch. Need the energy. Soft drinks are pretty much gone. Only when I'm going out or decide to give myself a cheat day. Might sound really stupid, but I'm picky about the way water tastes.

edit: In the last month I've lost 8.5lbs. 4.5 of which were in one week. I'm definitely doing something right. Thanks for the suggestions though, I really appreciate it.

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HeadBanger said:

Really? I could get fat and lose it 6 times a year. I get discouraged and lose motivation. Kind of like I am now. Life seems to just get in the way and then I go from a little cheat to a few days of waving the fuck it flag to just not bothering anymore.

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HeadBanger said:

I know there's still a bunch of sugar and stuff, but I work it off during my day easily.

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No offense, but I feel like you're making all kinds of excuses for yourself. Before I started working out, I felt that I needed soda for energy. After 6 months of cutting out soda cold turkey, and only drinking water, I felt as if I had heaps of energy all the time compared to before.

Cheat day? Fuck that, if you're really craving something, have a bit of it. If you're craving cookies really bad, go have one cookie, not the entire box. Don't let yourself feel that you can pig out an entire day because its your "cheat day". Leave that to fat chicks eating tubs of KFC cause it's their "cheat day".

You lost 8.5lbs in one month, great. Not to demotivate you though, but it's nothing impressive. The way you typed it out made it seem like you're happy with the progress, and that you have no reason to try harder, which I can guarantee will result in you failing again.

Find yourself a stronger reason to motivate yourself. I'm far from my goals as well, but have incredible motivation that derives from that realization that not only does fitness affect you aesthetically, it affects your mental health in a positive way as well. Being in shape isn't a goal to strive for, it's a way you live your life, and it makes your entire life more optimistic and positive. People look at you with more respect, you care more about yourself, and it allows you to succeed in other aspects of your life as a result.

HeadBanger said:

I know there's still a bunch of sugar and stuff, but I work it off during my day easily.

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I'd say forget the Gatorade man. Drink water, a lot of water and you'll get used to it. Gatorade is just something you don't really need and stopping you from reaching your objectives quicker. If you want fast results you'll have to be really committed to it. There is really no way around hard work in the gym or hard work in the kitchen.

You'll only get to a certain point aesthetically speaking if you don't get your diet in check. In the end people won't push the weight for you but they'll try to inspire you and give you motivation and strength to do it yourself. But don't forget that eating right is 70% of more of the equation. It takes alot of self control and discipline, but it is something that can be acquired. Start by small changes and gradually work your way up to better nutrition.

You should know what you are eating and what is good and bad, I'd say as long as when you are having bad stuff you are aware of what it does it's already a good start. It will get you thinking about your next meal and how you should change your diet.

There is a decent amount of knowledge here to help you achieve your goal, but you have to be open to criticism. Honestly, there is room for improvement, at your body composition, with a decent training and decent diet you should be dropping 10 pounds per month for 3 months quite easily.

it all about making the decision of never going back who you were before, and to make the decision to eat healthier and train almost everytime.
It a fuckin lifestyle, not a temporary tryout. You have to feel it, to know where you want to go, get along people who are active and love to move.

For craving sugar, I prefer to get it in fruits as it good sugar, refined sugar craving get away with time when you reduce that intake.
And theyre is Gatorade with low calories like 30 or somethings, when im very thirsty outside I take one of thoses, but prefer a big chug of water.

Worst is getting back from injuries and and 2 operations it sucks to have to stay in bed for a month.

Adill said:

No offense, but I feel like you're making all kinds of excuses for yourself. Before I started working out, I felt that I needed soda for energy. After 6 months of cutting out soda cold turkey, and only drinking water, I felt as if I had heaps of energy all the time compared to before.

Cheat day? Fuck that, if you're really craving something, have a bit of it. If you're craving cookies really bad, go have one cookie, not the entire box. Don't let yourself feel that you can pig out an entire day because its your "cheat day". Leave that to fat chicks eating tubs of KFC cause it's their "cheat day".

You lost 8.5lbs in one month, great. Not to demotivate you though, but it's nothing impressive. The way you typed it out made it seem like you're happy with the progress, and that you have no reason to try harder, which I can guarantee will result in you failing again.

Find yourself a stronger reason to motivate yourself. I'm far from my goals as well, but have incredible motivation that derives from that realization that not only does fitness affect you aesthetically, it affects your mental health in a positive way as well. Being in shape isn't a goal to strive for, it's a way you live your life, and it makes your entire life more optimistic and positive. People look at you with more respect, you care more about yourself, and it allows you to succeed in other aspects of your life as a result.

Click to expand...

Sorry I don't put my entire life on MR.
Here's the full story on the last month: I have knee problems. Got pretty bad so I took it easy for a few days, once my knee got better I got right back into it. A week goes by and I'm as good as ever. All of a sudden my throat starts being very sore, but whatever. Next day throat becomes much worse. Every time I swallow food or drink it's an almost unbearable pain. That night I'm not even able to sleep because of how much my throat hurts. Don't exercise at all because it's hard to just breathe a drink water normally, can't imagine what it would be like working out. Same thing persists for two more days. I get about one to two hours of sleep a night. Next night I can't take it anymore and go to the hospital. I get a script for some numbing stuff I have to gargle. Go home, sleep for about 30 minutes, get up go back to work. Finish work, make a b-line to the pharmacy to get my meds. Finally I feel half decent. Throat is still sore but I feel ok enough to start doing cardio the next day. So I start walking and biking again. Finally this week I'm able to start working out again.
There you go. A quick, terrible written 4 week summary.

I'm sorry that when I decide I'd like some chips and some coke I call it a cheat day. I don't plan out days on a calendar saying I can eat whatever I want that day and it magically wont affect me. I fight off cravings all the time. Maybe once every week or two I allow myself to indulge a bit.

The way I look is probably 15% of the reason I'm doing this. I would probably be dead before 50 if I still lived the way I did 2 years ago.

Seems like numbers are the only thing that matter to you, so lets go for some numbers!
Here I am Sept 4, 2011. No official weight, but my estimate is at least 250, probably closer to 260.


Look how fucking big I was. Crazy!

This one is from March 15 2012. I'm not sure exactly, but I weighed about 210 here.


April 10 2012, at approximately 198.


Here's a cool little timeline coutesy of the government of Ontario!
May '07, May'11, March'12


Here is Jan 4 2013. The day of my first weigh in. 210.4 ( Kind of let myself go during the fall and winter)


This was just taken. 209lbs (according to my weigh-in on Friday).



Here's my weekly weigh-ins for 2012

week 1 - 232.2
week 2 - 230.0
week 3 - 230.4
week 4 - 230.0
week 5 - 227.6
week 6 - 224.2
week 7 - 224.8
week 8 - 224.6
week 9 - 225.2
week 10 - 224.8
week 11 - 224.8
week 12 - 227.2
week 13 - 226.6
week 14 - 223.0
week 15 - 218.4
week 16 - 213.6
week 17 - 212.2
week 18 - 211.4
week 19 - 208.4
week 20 - 205.0
week 21 - 202.4
week 22 - 198.8
week 23 - 196.4
week 24 - 194.2
week 25 - 192.4
week 26 - 195.0
week 27 - 199.4
week 28 - 195.6
week 29 - 199.0
week 30 - 199.8
week 31 - 199.6
week 32 - 201.8
week 33 - 201.8
week 34 - 197.8
week 35 - 196.0
week 36 - 194.6
week 37 - 193.4
week 38 - 191.2
week 39 - 195.0
week 40 - 195.0
week 41 - 195.0


This is what I have so far for 2013. *important note* Life happened and I got fat again, whatever. I'm back on track and that's all that matters.

week 1 - 210.2
week 2 - 214.0
week 3 - 212.4
week 4 - 212.2
week 5 - 207.4
week 6 - 209.8
week 7 - 214.4
week 8 - 216.2
week 9 - 223.0
week 10 - 223.0
week 11 - 221.2
week 12 - 222.4
week 13 - 223.8
week 14 - 222.6
week 15 - 221.4
week 16 - 217.4
week 17 - 214.8
week 18 - 210.6
week 19 - 209.0


Let's do a number recap shall we?
I went from an obese 250lbs, down to what I consider a muscular 191lbs. I wasn't just eating better, I was in the gym working out all the time.
Ended up back at 223 because I stopped exercising and working out and started eating very shitty again. I've dropped back down to 209lbs.

I lost 60lbs.
As I type this I'm at a total loss of 41lbs from when I decided to make a change in my life.



I can make all the excuses I want as far as I'm concerned. Most people will never even come close to achieving what I have.
You can talk shit about the way I do things all you want. You say when you feel like eating cookies you have cookies. Maybe I feel like drinking a Gatorade at lunch.
People like you saying the things you're saying are what motivates me. So keep it up, you wont put me down. Don't like the way I do things? That's fine. We all have our opinions. However, saying no offense doesn't make a little attack like that ok when it comes to somebody changing their lives like I have.

I'm not trying to lose 6lbs per week. I'm trying to make an effective change in the way I live.
In my opinion I've done so - twice.



I apologize to everybody who read through that for the novel.
I don't take comments like that to well though considering the immense hurdles I've overcome.

HeadBanger said:

I can make all the excuses I want as far as I'm concerned. Most people will never even come close to achieving what I have.
You can talk shit about the way I do things all you want. You say when you feel like eating cookies you have cookies. Maybe I feel like drinking a Gatorade at lunch.
People like you saying the things you're saying are what motivates me. So keep it up, you wont put me down. Don't like the way I do things? That's fine. We all have our opinions. However, saying no offense doesn't make a little attack like that ok when it comes to somebody changing their lives like I have.

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My response wasn't intended to be an attack or a means to talk shit. I feel like you misunderstood the point I was trying to get at.

Saying losing 8.5lbs is nothing and that I need to find a better way to motivate myself doesn't sound like friendly words of encouragement.
MY numbers speak for themselves. No matter how much Gatorade or cheat days I have, I've lost a lot of weight.

ProTg94DX said:

Worst is getting back from injuries and and 2 operations it sucks to have to stay in bed for a month.

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grab those forearm squeezy things and get them popeye forearms, or just fap vigorously.

HeadBanger said:

Saying losing 8.5lbs is nothing and that I need to find a better way to motivate myself doesn't sound like friendly words of encouragement.
MY numbers speak for themselves. No matter how much Gatorade or cheat days I have, I've lost a lot of weight.

Click to expand...

not here to bust ur bubble or anything but anyone that walked into your shoes before (I did) will tell you that its nothing to lose 8.5 on 230 lbs...

you have to take proportions into consideration its only just 3-4% of your body fat, losing 8.5 when you will be 200 or 190 is gonna WAY more work than right now.

its a reality check you are getting nothing more... take it go for a snowball effect where every one pound makes you wanna lose 2 more. But please don't be that negative because right now you are on the easy noob gains

watch this before lifting srs

Just gonna duck in here and say that the single most important thing (I found) to living a healthier lifestyle is NOT BUYING SHIT.

I know, crazy concept right? But guess what, when you have chips, cookies, and Gatorade lined up in your pantry it's hard to resist. When the same treats are a 10 minute drive to the store, suddenly you find an alternative. Water, veggies, etc.

I'll post my before/after pics by the end of the month, I went from 205 to 181, bulked to 200 and now I'm around 190 on my way down to 185ish.

Just wish I had more time to spend in the gym. And the fall will be even worse.

Adill said:

.

Cheat day? Fuck that, if you're really craving something, have a bit of it. If you're craving cookies really bad, go have one cookie, not the entire box. Don't let yourself feel that you can pig out an entire day because its your "cheat day".

Click to expand...

While I agree that a cheat day doesn't mean you can pig out and undo all u did during the week, not having a cheat day can be counter productive.

When your body is constantly in a deficit your hormones take a hit and that cause a slow down in metabolism. A cheat day as physiological benefits and psychological .

physiological because you get to reset certain hormones due to overfeeding in order to delay a metabolic slowdown

psychological for satisfying cravings in order to help you mentaly sustain a long term diet.

That's why i was suggesting to headbanger earlier to "crash" diet during the week so that when he does his cheat day on Saturday , even if he kills a box of cookies he will still lose weight on that week and keep progressing.

I have a cheat day on Saturday that involves sweets and things i absolutely need to eat to stay sane and still manage to lose my 2lbs a week , for now at least since i'm still a fat fck. I know that once i hit 15% BF i wont be able to afford a cheat day and will have to convert to a planned macro overfeeding day so i take full advantage of these cheat days while i still can.

Since headbanger is far from being at 15% BF , i would be disciplined during the week and have a full cheat day, not just teasing yourself by eating tiny bits of things you crave. That will just mindfck you for the upcoming week and you'll end up going back to your daily bing. Make the best of that cheat day , satisfy those cravings and get back on that diet on the morrow.

Eventually you wont feel the week pass and your next cheat day will seem to come faster. All that while still losing weight.

seph213 said:

While I agree that a cheat day doesn't mean you can pig out and undo all u did during the week, not having a cheat day can be counter productive.

When your body is constantly in a deficit your hormones take a hit and that cause a slow down in metabolism. A cheat day as physiological benefits and psychological .

physiological because you get to reset certain hormones due to overfeeding in order to delay a metabolic slowdown

psychological for satisfying cravings in order to help you mentaly sustain a long term diet.

That's why i was suggesting to headbanger earlier to "crash" diet during the week so that when he does his cheat day on Saturday , even if he kills a box of cookies he will still lose weight on that week and keep progressing.

I have a cheat day on Saturday that involves sweets and things i absolutely need to eat to stay sane and still manage to lose my 2lbs a week , for now at least since i'm still a fat fck. I know that once i hit 15% BF i wont be able to afford a cheat day and will have to convert to a planned macro overfeeding day so i take full advantage of these cheat days while i still can.

Since headbanger is far from being at 15% BF , i would be disciplined during the week and have a full cheat day, not just teasing yourself by eating tiny bits of things you crave. That will just mindfck you for the upcoming week and you'll end up going back to your daily bing. Make the best of that cheat day , satisfy those cravings and get back on that diet on the morrow.

Eventually you wont feel the week pass and your next cheat day will seem to come faster. All that while still losing weight.

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broscience/10

Here is where I am so far. I start training a while ago with my gf but I was not serious about it. Then in february, I thought I would train at least 3 times per week, but I always found a way to dodge one day so it was more 2 times per week.

Then first week of may, I decide to change everything and so far, I'm going 5 times per week and I haven't dodge any day. The result are not amazing, but I see the difference and it's the best motivation. I need to change some stuff to make it better thought. Strangely, my weight haven't change, still at 240 since february



My plan from today:

-Instead of working out only, I'll do cardio 3 days per week and 2 days of workout to melt fat as fast as possible.
-I'll try to go at the gym in the morning instead (I'm going around 9:00 to 10:30PM now) or even better, running 30 min. in the morning and cardio or workout at night.
-I don't eat bad stuff, but I need to know the proportions and be more consistent, I never eat at the same time or enough meal per day. I'm thinking of this, tell me if it make sense:
- 50 to 60g of protein per meal
- carbs: max 30g per meal
- fat max 6g per meal

Any other advice is welcome. Also if someone could tell me how you use MyFitnessPal? I hate it so much! I hate to enter every ingredients from every meals... If someone found a way to enter stuff easier/quicker...

6' 240lbs.

50-60g of protein is too much per meal, depending on your metabolism, body can't absorb more than 30-40g each 2 hours(that's why big muscular guy eat at night and all day long. + the efficiency of our digestive system goes down when you eat too much in the same meal)
30g of carbs seem to low, i'll explain.

Je vais passé en français pour bien tout expliquer... . En général, quand tu veux ''Cutter'', tu drop les carbs et tu augmentes les proteines, j'aime bien les macro 40%p/40%c/20%f.
40% protéines est en fait BCP de protéines pour la plupart des gens, autant de protéine réduit la perte musculaire lorsque tu Cut.
40% carbs est en fait PEU, mais c'est assez pour bien fonctionner durant une journée de travail en plus de ton entrainement.
20% de gras, en fait j'en consomme toujours 20%. Le gras aide ton corps a produire de la testostérone, ce qui t'aide a garder ta masse musculaire.
Ce macro est excellent si tu veux perdre un minimum de muscle ou si tu comptes ''cutter'' sur une longue période. Par exemple, une personne ''normal'' devrait consommer un macro d'environ 50% carbs 30% protein 20% gras. C'est se ratio que j'utilise quand je build.
Si tu te soucis pas de perdre du muscle, boost tes carbs et drop tes proteines(50/30/20 ou 50-55/35-30/15), sa va te permettre de te donner plus dans ton entrainement, plus d'intensité = plus de calorie brulée. (en général, une proteine/carbs c'est 4 calories chacune, 1g de gras c'est 9)

Les ratios/macros sont facultatifs a de bon résultat(c'est un outil pour améliorer les résultats, mais c'est vraiment pas indispensable), si tu stresses ou tu perds ta motivation parce que tu as de la misère a maintenir tes macros, oublie tout sa et fait seulement calculer tes calories et réduit les entre 1200 et 1800 par jours en essayant de manger le mieux possible(whole foods est la clé). Si ta perte de poids se maintiens bien, continue, si elle réduit drastiquement après quelques temps, AUGMENTE tes calories, de 100 ou 200 calories. Si la perte de poids se rétablie, continue, le problème était surement que ton corps c'était mit dans un état de ''famine'' et stockait tes calories(= perte de masse musculaire, en plus de la réduction de la perte de gras). Si elle continue, consomme une quantité de calorie de ''maintenance'' normal d'une journée(si sa fait pas longtemps que tu as commencé a cutter) ou une semaine(si sa fait plusieurs mois). Personnellement, je cut jamais pendant plus que 2 mois en ligne, sinon le corps s'habitue au faible niveau de calorie, mon métabolisme ralentit et la perte de poids devient merdique.

Mes conseils ne sont pas du tout infaillible et optimal, c'est seulement des renseignements/conseils et du vécu accumulé. Personnellement, je perd en moyenne 2-3 lbs par semaine avec se système, mais j'ai un système vraiment rapide, je bouge beaucoup au travail et je suis très intensif dans mon entraînement.

Dernier conseil, essaie de manger le plus souvent possible, tu peux rester a 2 repas principal par jours, mais ajoute beaucoup de petit snack(j'ai 2 repas principal et 5 snacks)

Pour terminer, je peux pas vraiment t'aider avec MyFitnessPal, désoler, dans mon cas je l'ai utilisé 2 semaines, ensuite j'ai transféré l'info avec mes macros cible ainsi que mes repas sur Excel, j'ai ajouté tout ce que j'aimais mangé pour ensuite calculer exactement ce qui fallait manger chaque jours, a quel moment. Le dimanche et le mercredi je prépare tout mes repas a l'avance.

En passant Headbanger, 8.5 lbs en 1 mois c'est excellent(peu importe ce que certains peuvent dire) En fait, si tu perds entre 2-3 livres par semaine, c'est vraiment excellent, plus que sa, sa devient hardcore, et c'est souvent de l'eau... 1 lb de gras = ~3500 calories... pour perdre 2 lbs de gras en une semaine c'est un déficite de 7000 calorie... 1000 calorie par jour... Quand je m'entraîne, a 2600 calories je maintiens mon poids, donc faut que je mange 1600 calorie pour atteindre le 2 lbs par semaine...! A 1600 calorie par jours, sans coupe faim ou caffeine(dont je suis *&$%??& résistant au stimulant...!) pour me donner de l'énergie, mon régime a la job va énormément baisser et je vais avoir le goût d'acheter les Ruffles all-dress de la machine a cochonnerie de la cafétéria tellement mon ventre va crier famine..!

Pour les ''Cheats'' days... je vais en parler un autre fois, la je vais me coucher!(en fait, je suis en faveur des cheats days, sauf qui faut jamais, selon moi, dépasser son nombre de calorie de maintenance). J'en dis pas plus!

Cid008 said:

Here is where I am so far. I start training a while ago with my gf but I was not serious about it. Then in february, I thought I would train at least 3 times per week, but I always found a way to dodge one day so it was more 2 times per week.

Then first week of may, I decide to change everything and so far, I'm going 5 times per week and I haven't dodge any day. The result are not amazing, but I see the difference and it's the best motivation. I need to change some stuff to make it better thought. Strangely, my weight haven't change, still at 240 since february

My plan from today:

-Instead of working out only, I'll do cardio 3 days per week and 2 days of workout to melt fat as fast as possible.
-I'll try to go at the gym in the morning instead (I'm going around 9:00 to 10:30PM now) or even better, running 30 min. in the morning and cardio or workout at night.
-I don't eat bad stuff, but I need to know the proportions and be more consistent, I never eat at the same time or enough meal per day. I'm thinking of this, tell me if it make sense:
- 50 to 60g of protein per meal
- carbs: max 30g per meal
- fat max 6g per meal

Any other advice is welcome. Also if someone could tell me how you use MyFitnessPal? I hate it so much! I hate to enter every ingredients from every meals... If someone found a way to enter stuff easier/quicker...

6' 240lbs.

Click to expand...

High intensity intervall training or Metabolic conditionning + zone diet or paleo diet would set you on the track

My best advice for you all there is : Just buy a fuckin load of vegetables and meat, and cut the shit out of your vegetables in a huge tupperware, every times your craving grab a vegetables and drink water a lot.

Seeking sugar ? Try Fenugrec, regulate your blood cells and sugar level in your blood, lot of Iron and zinc such as magnesium.

Nutrition is the key, Dedication and focus is the way to go