Gotta drop the fat.....please help!!!

[alpha_dog_00]

Hey guys, I am 6'4" and weighing in at about 295. I want to get on a diet / workout plan that will facilitate the massive reduction in body fat ASAP. I need any and all input that anyone may have to give. What kind of diet should I eat? What workout should I do? Cardio? Weights? Suppliments?? Please help me line something up that could work for me. Most of my weight is situated around my mid section now. I used to weigh about 380 (at age 17) and got myself down to 240 after joining the Marines....I was big, strong, and muscular (not fat). Now that I am out of any kind of exercise routine on a consistant basis I have gained a sh*t ton of weight and its killin' me - I have to get this off, I am going nuts and willing to try anything at this point. PLEASE HELP SET ME UP AND GET ME STARTED!!! I want to drop back down to about 240-250, shedding the fat and gaining strength.

[Colossus]

*ahem* this will be long so bear with me.

First thing first, this is not going to be a "fast" process realy. Its going to take time and dedication...if you dont have the two then i cant help you. You need to eat 5-6 small meals a day (eat every couple of hours). They will be small portions containing protein, carbs and some fats. As far as protein, make it lean.....skinless chicken, turkey, tuna, ham, fish, low fat beef etc. Carbohydrates must be complex (slow digesting) which includes oatmeal, brownrice, sweet potatoes, also include vegetables as carbs...broccoli, green beans etc. Fats.....we are talking the healthy kind here.......avacado, natural Peanut butter etc. Combine these foods and make small meals. Protein should be at 1 gram per lb. of bodyweight.

	protein

[Colossus]

Ask questions about what i posted above if you have any and we shall sort them out. After we i or the others will help you as far as exercise.

[alpha_dog_00]

This is a cutting diet posted by NMK85ROLL a few threads ago.......
_____________________

MEAL 1 (post cardio)
Oatmeal 1 cup
Designer Whey x2

MEAL 2
Smuckers Natural Peanut Butter 3 tbsp
Chicken 8oz

MEAL 3
Eggs x3
Chicken 8oz

MEAL 4
Tuna 1 can
Flax Seed Oil 1tbsp
Chicken 8oz

MEAL 5 (pre workout)
Chicken 8oz
Natural Brown Rice 0.5cup uncooked

MEAL 6 (post workout)
Dextrose 7.5tsp
Maltodextrin 0.25cup
Designer Whey x3

MEAL 7
Egg Beaters Fat Free 4oz
Deans Dry Curd Cottage Cheese 1 cup
Sugar Free Jello x2

Totals = 3005 calories, 76g fat, 198g carbs, 373g protein

Turns out to be 23% fat, 27$ carbs, and 50% protein
________________________


My questions are - would this be a good platform for me to start with and modify it to cut out a few carbs / fats to reduce the total daily calories intake? I know I will need to add in leafy green veggies, but I may take out things like the flax, peanut butter, and malodex post workout. What supplimentation should I take. When I lost all the weight before I was aided alot by xenadrine (with Ephedra) but this new crap since the ephedra ban is not good at all.........ai have heard things about chromium picolinate, and L-Carnitine that have been able to promote fat loss. I can get clen and T3, but I definately want to stay away from T3......is Clen a good thing to throw in the mix? How much proteinv/ shakes do I need to drink a day? As for the workout, I am used to going in there and just lifting whatever felt good that day......I know its bad please dont rib me for that, but do you know of a pre-set workout plan that would be beneficial?? I am 23 now by the way if that matters. I've kept my arms and legs for the most part through all the weight gain.....the added fat has been mostly concentrated in my chest, abdomen, and face. Thanks for anything you can do in advance.......

	Clen

	T3

	protein

[alpha_dog_00]

Just to clearify-
I would rather not get into any AAS at this time.......I can get almost anything that I want, but I dont feel as though it is the proper channel to get me where I need to be. It may come later on after I am back to where I want to be, to get me where I couldnt get to myself. But I am willing to suppliment with anything that may help me.....

[die2live]

hehehehehe ;-) I love Colossus' response - just dropped 32 lbs about 90% of it pure BF over the last 6 mos. The best you can hope for is a solid consistent 3-5 lbs/wk in the first few months and then 2-3/wk for the next 6 or so. You can certainly lose weight faster than that, no doubt, but I was trying probably much like you to lose as close to 100% BF as is possible while still maintaining a good rate of lipolysis. The best method I used was to make the base a "bookend" cardio workout - i.e. very first thing in the AM b4 any food do 30-45mins at 65-75% MHR and at night after last meal (must be eaten at least 3 1/2 hrs b4 bedtime) do 30-40mins again and eat no carbs b4 bed - you may have a casein 100% protein shake though to help muscle sparing.

Then at least 3-4 times a week I would do a mid-day cardio session (usually a cardio circuit of 3 to 4 different types run/stepper/stat. bike/elliptical for 10 mins each) again at 65-75% MHR.

The only twice a wk a would do a FULL body circuit of 16 exercises on a strictly timed 45/45 tempo (45s set - 45s rest). And I strive to get somewhere between 20-26 reps in that time.
This gave me plenty of muscular demand to more than offset the potential drain of the large cardio load.

Then your diet better be pretty f'ing clean if you don't want to waste all the effort just pulling cals out of your intake so completely remove anything with a glycemic index above 60/70 (see the diabetic food charts) and also as close to 100% of the SAT. fat as possible. Then get 3 or 4 good meals of protein + fiber (fresh vegg and some fruit) + EFA's (fish oil, CLA, lecithin, primrose oil, etc) and drink a bare minimum (repeat bare minimum) of 1 1/2 gallons of water (no other liquids count against this total, not milk, club soda, nuthin but pure H20).

This obviously requires discipline, some obsessive/compulsive traits (hey we are BB aren't we) and real attention to nutritional breakdowns on everything you eat. But it absolutely works and the results continue to mount (of course until you start getting to the 8-10% BF range ;-)

PS - if your metab is dragging ECA stack can be pretty helpful, but the effects are usually limited to 6-8 wks so I wouldn't start in on that until you're a solid 2 mos into the program and the first "Easy" 15-20 lbs are gone - at that point the additional metab boost keeps you really chugging along and makes the next 15 come off much more easily IMO - just my 2 cents....

	protein

[alpha_dog_00]

Sorry, I was not around yesterday......

I hate asking you guys to help me lay this all out, but I know what will work for me now.....I need to write out a meal plan, and make a workout/cardio schedule. If I have something tangible sitting in front of me telling me what to do then I will do it, but if I have to think about it all the time.....what am I sopposed to eat, what am I sopposed to do...then I will F**K it up.

Is that diet I posted a good platform or base for a diet that would help me out?

My metabolism is virtually non existant. Nomatter what I have done in the last few months has been able to change anything. I consistantly fluctuate about 6 lbs and that is all. I think I definately need something to kick it up a notch, but I dont know what to use.

I dont know what my BF is, but I am afraid to go get it checked. As soon as I get this plan and diet all sorted out and in front of me I am going to take measurements, pictures, and have BF checked so I can get my "before" starting point, and can have something to compare the results to.

[Jay Q]

Get yourself a caliper and go to a site like

http://www.linear-software.com/online.html

to find BF%, that way you can do it yourself and moniter your progress. It was a great motivator for me since looking at the scales is a waste of time when building muscle.

[die2live]

Your metab is low cuz you are way overweight and have probably gotten pretty insulin resistant as a result. Follow the instructions above and get a HR monitor (Polar's are great) and get yo' ASS in gear bro. Your metab will respond but not lying in bed or on your back on a bench or weight machine, you need to MOVE. And you do NOT need to kill yourself either - 65/75% HRMax is not super difficult cardio - but it needs to be very regular and for best results when your body is already at a relatively stable lower blood sugar level. This is just the way it works bro, cardio first thing AM - b4 food, then cardio 3 hrs after last meal b4 bed. Get that part down and the rest will be a snap.....

	IGF-1

[rage7b]

[quote=alpha_dog_00]Sorry, I was not around yesterday......

I hate asking you guys to help me lay this all out, but I know what will work for me now.....I need to write out a meal plan, and make a workout/cardio schedule. If I have something tangible sitting in front of me telling me what to do then I will do it, but if I have to think about it all the time.....what am I sopposed to eat, what am I sopposed to do...then I will F**K it up.

Is that diet I posted a good platform or base for a diet that would help me out?

My metabolism is virtually non existant. Nomatter what I have done in the last few months has been able to change anything. I consistantly fluctuate about 6 lbs and that is all. I think I definately need something to kick it up a notch, but I dont know what to use.

I dont know what my BF is, but I am afraid to go get it checked. As soon as I get this plan and diet all sorted out and in front of me I am going to take measurements, pictures, and have BF checked so I can get my "before" starting point, and can have something to compare the results to.[/QUOT

When ever I go everweight and want to drop some weight, I stop eating after 7p.m. and I stop drinking pop, eating baking goods or any bad cards, and drink a lot. In other words don't eat a lot but when you do eat eat protein and veggies, and don't eat after 7. This works for me, so in a matter of a month you should loose atleast 15-20 pounds, however while I used this diet I exercised 5-6 times a week.

	protein