Hello everyone, first I would like to apologize if topic is unnecessary or in the wrong section. I did not really read around so I don't know much about others topics and whether or not I should have looked. I'm obviously not a fitness person, so I really don't know a single thing about losing weight or building muscles.
I have a couple or few questions which I hope someone might be able to answer.
I'll start by stating problem... I am around 320lb, I don't know how much is body fat, I'm around 5'10, and I'm 21years old. I never had a problem with being overweight or anything, but I would like to lose a lot of it now. As I stated above I have no idea about fitness stuff... I'm also hoping to build some muscle too, so if it's alright I want to throw in a question about that to anyone that might be able to answer that.
First question... Is it possible to get too much exercise? That also goes for weight lifting(I know it's not the section). Like is it possible to do too much weight lifting and exercises? Could it be possible to work out almost all day?
Second question... What type of food should I eat? I'm really low on money and have no job.. So I buy these Lean gourmet buffalo style chicken snackers from the store... They are like a dollar and I was told they aren't that bad. It's a small meal, but better then what I probably would have eaten.. Also eat peanut butter and jelly sandwiches.. haha I'm not doing so well on food..
Third question... What type of exercises can I do? How many times a day should I do them? I plan on using bike a lot and I have dogs, so I could take them for a walk each day and maybe one day a jog. haha
Fourth question... Is it true weight lifting is as good or better then just doing exercises? If so I plan on doing some weight lifting as well, but I only have two 20lb dumbbells... I guess I plan on throwing those into everyday routine. Also if I do, how many should I do? is it possible to do too much?
Fifth question... if I keep too exercises and such, how much should I be losing each month? Like is there a estimated min or max?
Sorry if these questions get asked a lot... Also sorry again if I posted in the wrong section or post was unnecessary... I'm just a big guy trying to shed a few pounds finally... I been trying to eat less then what I use too... I use to eat Taco bell, mcdonalds, frozen pizzas to self and all this other junk food. To be honest as much as I wanted to to lose weight, I ended up eating a entire 14in pizza last night.. Horrible right? haha
Questions and help
Moderators: Boss Man, cassiegose
Re: Questions and help
Too much exercise is too much. Training every day would not be advisable. I'd limit to 5 days a week, as in the regime I will be posting below.
Weight lifting is very beneficial when done correctly, as it strengthens the bones, muscles and connective tissues and for every 1lb of muscle you gain, you burn around another 45-50 calories per day.
If you use the regime I have posted below, I'd go bodyweighted, because the dumbbells you've got would be okay for big muscles, but for smaller ones they would be a bit too heavy for a new person and therefore you'd be training some parts of your body weighted and some unweighted, meaning you were using an unequal methodology, in relation to how you trained your muscles.
The following diet and training options, are based on things I give other people on here sometimes.
Any other questions, feel free to ask.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off an scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Barbell Rows, 2 sets, 10 reps
Vertical Flyes, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
If you do Cardio, you could be looking at a basic walking schedule, doing 20-30 minutes on a fairly level course. I would increase this intensity or method used at some point, but not until you've got around 20-25% of the weight you intend to lose off, as even trying to gradually work up to a sustainable period of jogging, might be a bit much for someone of your proportions just yet.
I sometimes post a system, where people incorporate small jogging periods into a walk and then week by week, increase them a little, whilst simultaneously cutting down on the walk sections, until the person can hopefully at some point, sustain a constant jog for a significant timeframe and then they're ready to build on that, so when you're starting to get some solid, tangible and consistent progress, cardio could be changed for something like that.
In relation to the training ideas I gave you above, your weights and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing slowly starting to adjust to it, before 5 days of grind again, which might take the edge of progress potential, so the 5 split days should be better for you.
As I say, any other questions or minor modifications, especially to diet options, feel free to ask.
P.S. you can use the search facility, to try and find one or more old posts I wrote, pertaining to saving money / buying food sensibly. This may help you in your current financial circumstances, to find eating suggestions more financially workable, if they are not too workable at present
.
Weight lifting is very beneficial when done correctly, as it strengthens the bones, muscles and connective tissues and for every 1lb of muscle you gain, you burn around another 45-50 calories per day.
If you use the regime I have posted below, I'd go bodyweighted, because the dumbbells you've got would be okay for big muscles, but for smaller ones they would be a bit too heavy for a new person and therefore you'd be training some parts of your body weighted and some unweighted, meaning you were using an unequal methodology, in relation to how you trained your muscles.
The following diet and training options, are based on things I give other people on here sometimes.
Any other questions, feel free to ask.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off an scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Barbell Rows, 2 sets, 10 reps
Vertical Flyes, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
If you do Cardio, you could be looking at a basic walking schedule, doing 20-30 minutes on a fairly level course. I would increase this intensity or method used at some point, but not until you've got around 20-25% of the weight you intend to lose off, as even trying to gradually work up to a sustainable period of jogging, might be a bit much for someone of your proportions just yet.
I sometimes post a system, where people incorporate small jogging periods into a walk and then week by week, increase them a little, whilst simultaneously cutting down on the walk sections, until the person can hopefully at some point, sustain a constant jog for a significant timeframe and then they're ready to build on that, so when you're starting to get some solid, tangible and consistent progress, cardio could be changed for something like that.
In relation to the training ideas I gave you above, your weights and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing slowly starting to adjust to it, before 5 days of grind again, which might take the edge of progress potential, so the 5 split days should be better for you.
As I say, any other questions or minor modifications, especially to diet options, feel free to ask.
P.S. you can use the search facility, to try and find one or more old posts I wrote, pertaining to saving money / buying food sensibly. This may help you in your current financial circumstances, to find eating suggestions more financially workable, if they are not too workable at present
.