i have no idea what to do
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i have no idea what to do
Im 22 and i weigh 210 and is 5'6. i have no idea how to lose weight. nothing seems to work me. working out, deiting. right now i live a pretty sedentary life. i wanna change that but i know thats not gonna be enought. i dont want a magic trick or anything but theres gotta be something simple i can do. im starting to think gentics are against me and ill always be over weight. i dnt wanna die at 45 from a heart attack. i wanna be healthy and attractive for once. can anyone help me plz.
Re: i have no idea what to do
Hi Myerst, good to speak to you.
What times do you eat at and foods do you eat at those times?
If you plan to do any exercise can you access a gym or would you be looking to do stuff at home and if so would you be willing to buy any equipment?
What times do you eat at and foods do you eat at those times?
If you plan to do any exercise can you access a gym or would you be looking to do stuff at home and if so would you be willing to buy any equipment?
Re: i have no idea what to do
well if its during the week i eat breakfast really late. like 3pm b4 work. a bowl of ceral. then i eat a snack at work ususaly a lunchable. some times chicken from the deli(walmart) about 2 to 3 hours later. then i eat dinner when i get home at 10 what ever mom makes. if its the weekend i dont eat till noon when i get up at 9. usually a lunchable. then lunch i have subway. oven roasted chicken foot long with only ranch and provalone cheese. then i eat dinner at 7 when i get home. i do like cheese burgers tho lol. i dnt always have a hard working day. im suppose to build bikes at wal mart but lately i been a cart pusher or cashier. i thought about a gym but i cant really afford it right now. when i go back to school if i have time between classes and work i might hit the gym. i have some weights and stuff. i wanna break the bike out and do like 14 miles a few times a week if i can. id really like to lose it with natural day to day activities (i will add stuff). i dnt understand i have hit the gym b4 with no resaults. not even muscle. i stopped cause i worked to hard and ended up straining elbows to the point i couldnt push anything down. then i separated shoulder being stupid. i must have a neutral metabolism. seems like no matter how bad or good i eat or what i do i stay the same weight. others around me have changed nothing in there life and drop 30 pounds in 6 months. id love to hear a way to get body to be like ok fat lets go away.(not magic but get it to do what its suppose to what ever that takes) i have tried hydroxcut in hs and lost 20 pounds(i was 190 to 170) gained it back in college plus more, tried it again and it just made me to sick. sorry if this is a bunch of ramble. im having trouble putting everything down in a forum. i need any advice, but i dnt have the time to do hours of working out. gotta be some healthy way i can speed of body. i do understand that cardio is prob the way to go.
Re: i have no idea what to do
i tried a counting calorie app to. was like urll lose 3 pounds a week if u stick to like 1200 calories. did that for 2 weeks i didnt lose anything. so i just keep thinking im broke
Re: i have no idea what to do
1,200 calories a day stuff is utter garbage. Sedentary men need 2,000 calories a day and that allows for around 60%. There's a danger that people could become anemic due to low iron, have suppressed immune systems due to low zinc, vit c, vit e and weakened bone density due to a lack of things like phosphorus, magnesium, vit c, vit d, copper, vit k etc, that directly or indirectly affect bone density and formation.
This depends of course on what foods and quantities of these foods, the 1,200 calories were being sourced from.
Plus 1,200 calories would like be quite a way below someones BMR, Basal Metabolic Rate, the amount of calories needed on a minimum basis, to sustain a healthy metabolism.
This kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and 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 using just body weight.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good mornings, 2 sets, 10 reps
Vertical flyes, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
This is how your schedule could look per week
Day 1. Body weight system
Day 2. Cardio
Day 3. Body weight system
Day 4. Day off
Day 5. Cardio
Day 6. Body weight system
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 off progress potential, so the 5 split days should be better for you.
You would also increase the planks by 5 seconds a week until you can do 90 seconds.
This system can then be modified for when you're ready to hit the gym again. as the chances are the elbow strain could have been down to too much too soon, or going to failure or one or two things being done with incorrect technique, or a combination of two or all three of those reasons.
This depends of course on what foods and quantities of these foods, the 1,200 calories were being sourced from.
Plus 1,200 calories would like be quite a way below someones BMR, Basal Metabolic Rate, the amount of calories needed on a minimum basis, to sustain a healthy metabolism.
This kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and 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 using just body weight.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good mornings, 2 sets, 10 reps
Vertical flyes, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
This is how your schedule could look per week
Day 1. Body weight system
Day 2. Cardio
Day 3. Body weight system
Day 4. Day off
Day 5. Cardio
Day 6. Body weight system
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 off progress potential, so the 5 split days should be better for you.
You would also increase the planks by 5 seconds a week until you can do 90 seconds.
This system can then be modified for when you're ready to hit the gym again. as the chances are the elbow strain could have been down to too much too soon, or going to failure or one or two things being done with incorrect technique, or a combination of two or all three of those reasons.