Right then , i've been lurking for some time & better say hi first , so hi !

Right then , i need some SERIOUS help people & ANY help will be really appreciated !

3 years ago i was 13st 7Lb & now im 20st 5Lb !

*awaits 'damn'*

Right then , i was smoking a LOT of weed & going to the gym & my hours at work were the normal 9-5 yeah & then i quit weed , my gym shut down & my hours chaged to 1pm til 11pm (i was getting up at 12 in the afternoon the next day & had an hour until work so any workout was out of the window) !

Now i have balooned HARD !

But im at the gym & i'll do one day weights , one day cardio ....

Cardio = 20 mins on the x-trainer , 20 mins 0on the running machine & 20 mins on the exercise bike !

Weights = monday (chest , bi's) weds (shoulders , legs) etc etc

Diet =

Oatmeal for breakfast
Protein bar for lunch
Chicken (skinless) , brown rice & veg for dinner
Oatmeal just before bed & 3-4 cups of green tea throughout the day !

It really is killing me as i WANT to lose the weight badly !

I'll do bag work 3-5 times a week for say 30-45 mins as well !

Im 25 btw !

Any help / info ?

Drop the oatmeal just before bed. You don't want to eat anything just before bed unless absolutely necessary espeically heavy carbs like that. Have some cottage cheese or a small protein shake before bed if you must.

http://www.macalester.edu/psychology/whathap/UBNRP/add03/wepage****/cocaine2.JPG

@ righthooker - cheers bro , i'll take that advice on board !

Lol @ vet !

I was thinking of going down that route but want to do it the hard way ! haha

@ righthooker - cheers bro , i'll take that advice on board !

Lol @ vet !

I was thinking of going down that route but want to do it the hard way ! haha

That was pretty funny Vet.

I think you should stay away from working out with weights while you are trying to lose weight. Do body weight exercises like pull-ups, dips, pushups, legs, there are countless different exercises that you can do at a park or even your house.

Shi t, get the px90, you will drop all kindsa weight.

Doing body weight exercises will build strength that will stay with you long term. Here's an example of what I'm talking about.

For chest/bi day.

Do 3 different pushup exercises for 3-4 sets each (at least 25 reps). Total 10 sets. 3 sets of incline pushups, 3 decline pushups, and some wide pushups or some on bars like perfect pushup or pushup bars. There's 10 sets and at least 250 reps of your weights. Then for bi's do either chinups or lay under a bar and pull up (typical bicep bar exercises). I would alternate between super sets and individual sets. Doing 10 sets again with at least 20 reps (or 10 on the chinups).

There are countless exercises you can do.

And no carbs for 6 hours before going to bed.

Cheers walt !

What would you suggest to eat then that's carb free before bed time ?

Drop the weights all together ya reckon ?

I can see your point as the weights are making me bigger as well !

Thanks anyhow man !

Then for bi's do either chinups

20st do pull ups ?

A healthy diet change will naturally see you drop weight.

At 20st it should literally drop off if you eat right.

I was watching a Denzel Washington TV interview and he gained 4st for his last movie role then lost it again no problem.

You want to keep a wall chart and weigh yourself each week the same day to see the results and keep motivation up.

Bro this was my diet before & a stone came off in a month ....

7.30am - mueseli

10am -beans on toast

12pm - a bowl of soup

3pm - a pot of yoghurt

6pm - chicken , brown rice & veg

4 cups of green tea over the space of those hours ,a lot of water & blueberries to snack on !

Tis hard as F*CK to mantain that though , it was killing me !

7.30am - mueseli

10am -beans on toast

12pm - a bowl of soup

3pm - a pot of yoghurt

6pm - chicken , brown rice & veg



Me i lost loads of weight 24+ kilos nearly 4 stone most in 6months.

Diet mon to fri...

8.30 small portion bran skimmed milk & glass cranberry juice

11am energy bar

12.30 small salad taken to work pre-made night before .

5pm usually pasta wholemeal with brocoli or similar

Evening drinks tomato juice & hot chock milk lite.

Snack if munchies dark chocolare or 2 crackers wholemeal with peanut butter.

Weekend is free time allow alcohol and pizza in moderation.(stops bordom.)

Weight now 82 kilos Just under 13st.

Fair play mate !

What was your training regime ?

When did you start that diet btw ?

Still on it ?

Or have you achieved your weight loss goal ?

Oatmeal, Raisins and nuts

Protein shake 40 grams

chicken stir fry. vegetables

Protein shake 40 grams

Salad tuna

Done

Fair play mate !

What was your training regime ?

When did you start that diet btw ?

Still on it ?

Or have you achieved your weight loss goal ?

CHANGED my diet & eating habits middle of last Sept 08. Dont look at it as STARTING a diet cus that means at some point it will end.


Weight loss goal at time of obesity was 85 kilos. Now happy at 82 want to keep between 80 & 82 forever :)

Training started out three days a week 1hr30min sessions at local boxing gym now fitter & loads lighter also run 3 times a week. So train 6 days a week. Sat rest day.

Feel great, fittest ever in many years.

You go for it.

Cheers potential , i'll take that on board !

@ Lanzarote - 85 Kg ? im like 130 haha !

LOL at some awful answers!

ironically your diet is a little weak. I'm surprised you're overweight. The fact is you don't work hard enough. That 20 20 20 cardio workout and then weights a separate day is weak as ****. Work hard every day like all athlete's do and you'll get in shape. And eat more nourishing **** for christ's sake.

Any idea's on what to do cardio wise then ?

What would you recommend to do on a single gym session then ?

I was thinking ....

Said cadrio routine , bag work (30 mins) , swimming & finish it off with 10 min intervals in the sauna !

Thoughts ?

HIIT umm the sprinting deminishes your stored carbs and the walking or slow jogging burns fat. also walking with weights on helps burn fat at a high rate like 10 on each arm 20 on your back with some light sprinting (with out weights) or bag work will help deminish the stored carbs. this would be your best bet for burning fat with out having to worry much about what you eat

if your walking with weights you want to do atleast an hour or about 30 mins of hiit

Right then , i've been lurking for some time & better say hi first , so hi !

Right then , i need some SERIOUS help people & ANY help will be really appreciated !

3 years ago i was 13st 7Lb & now im 20st 5Lb !

*awaits 'damn'*

Right then , i was smoking a LOT of weed & going to the gym & my hours at work were the normal 9-5 yeah & then i quit weed , my gym shut down & my hours chaged to 1pm til 11pm (i was getting up at 12 in the afternoon the next day & had an hour until work so any workout was out of the window) !

Now i have balooned HARD !

But im at the gym & i'll do one day weights , one day cardio ....

Cardio = 20 mins on the x-trainer , 20 mins 0on the running machine & 20 mins on the exercise bike !

Weights = monday (chest , bi's) weds (shoulders , legs) etc etc

Diet =

Oatmeal for breakfast
Protein bar for lunch
Chicken (skinless) , brown rice & veg for dinner
Oatmeal just before bed & 3-4 cups of green tea throughout the day !

It really is killing me as i WANT to lose the weight badly !

I'll do bag work 3-5 times a week for say 30-45 mins as well !

Im 25 btw !

Any help / info ?


Scrap the stuff in bold and substitute in an hr of steady jogging....everyday, within a month you should have lost a solid 5 lbs if not more.

My trainer told me do NO running when i was overweight as too much pressure on joints.

http://www.macalester.edu/psychology/whathap/UBNRP/add03/wepage****/cocaine2.JPG

Nothing like takin a few of those to the head and doing some sit ups. :rofl:

Nothing like takin a few of those to the head and doing some sit ups. :rofl:

Nothing like it cept maybe shoving a screw driver through your head and cuttin off your nose

That was pretty funny Vet.

I think you should stay away from working out with weights while you are trying to lose weight. Do body weight exercises like pull-ups, dips, pushups, legs, there are countless different exercises that you can do at a park or even your house.

Shi t, get the px90, you will drop all kindsa weight.

Doing body weight exercises will build strength that will stay with you long term. Here's an example of what I'm talking about.

For chest/bi day.

Do 3 different pushup exercises for 3-4 sets each (at least 25 reps). Total 10 sets. 3 sets of incline pushups, 3 decline pushups, and some wide pushups or some on bars like perfect pushup or pushup bars. There's 10 sets and at least 250 reps of your weights. Then for bi's do either chinups or lay under a bar and pull up (typical bicep bar exercises). I would alternate between super sets and individual sets. Doing 10 sets again with at least 20 reps (or 10 on the chinups).

There are countless exercises you can do.

doing weights will help him not losing muscle while losing fat, as long hes in a calorie minus he`ll lose weight.

if its body weight ore/and weights it doesnt really make much off a difference its, still strenght training

Drop the oatmeal just before bed. You don't want to eat anything just before bed unless absolutely necessary espeically heavy carbs like that. Have some cottage cheese or a small protein shake before bed if you must.

whan he eats dont realy make a difference as long as hes total is kcal intake is right, if you train at late eat carbs late, just eat less earlier in the day it all adds upp

My trainer told me do NO running when i was overweight as too much pressure on joints.

depands on what kind of shape your in and how overweight you are, swimming ore/and exercise bike is a good way to save your joints until your light and fit enough run without risking your joints.

doing weights will help him not losing muscle while losing fat, as long hes in a calorie minus he`ll lose weight.

if its body weight ore/and weights it doesnt really make much off a difference its, still strenght training

that is right,

BUT people have a tendency to try and do either of the following:

1) try and lift as heavy as possible and not do many reps. (the "how much can you bench" syndrome)

2) use machines and do a bunch of reps with too light of weight.

if he was used to working out, healthy, in shape, or a workout lifer I would say that lifting weights the right way in the gym is a great idea to enhance your training, but not for dropping lb's. high reps with your body weight, especially if you superset with legs and abs between every set will help shed calories, weight and builds strength that stays with you. varying your routine also makes it easier to work muscles that are very difficult to hit as an amateur lifting weights.

Get this book called the "Extreme Smash Fat Diet". It's by the doctor that did all those celebrity weight loss shows. It actually works - it's just about eating 4 meals a day (3 hours apart) to keep your metabolism going and eating healthy. Also, working out around 5-6 days a week at least for an hour. The book shows exactly what to eat for 3 cycles (weeks) and you can keep repeating the cycles until you get the weight you want.