Would like some advice please

YetiMan

Ok I will try and keep this short. I thought I would give a brief history on me though!

Edit if you really can not be bothered to read the whole wall of text please scroll down and read the blue text!

Basically I have been a large guy all my life. Big frame, 6 foot 3. I always was fat around 20 stone. I started working in a town and met my ex. For about 18 months every day I was eating mcdonalds breakfast and lunch. Maybe a KFC. Any way 3 years later I am now 23 weighing 24.6 stone (342pounds). I was on 80 smokes a day. I thought I was going to die in the next few years but to be honest at the time I did not care.
Time went on and I met some one. I wanted to play rugby and said I could not because I smoked to much and was to fat. She told me I could if I really wanted to. So after advice from a mate at work I read a book called the easy way to stop smoking, I thought what a load of shit. He said seriously you smoke while reading it then at the end you stop. I thought he was mugging me of to be honest. So I brought the book. Read it. Gave up smoking that was 4 months ago. Still I am not smoking and never think about it or have withdrawals or any thing!
Next thing I was on holiday and saw my self in the mirror. I did not have a chin I was just a fat monster. What this person told me dawned on me. I need to sort it out. So I got home and thought the diet is the first thing I need to tackle! I used to have no breakfast, a massive portion of chips cheese and what ever else was being served up, crisps, chocolate for my lunch, having massive food portions for dinner, eating chocolate and crisps before bed, having £25 to my self worth of take away food on Friday night and Sat night. Take away for Sat and Sunday lunch. So I went from that to
1 Banana in the morning
1 Brown Baggett no butter with salad with either processed turkey or tuna mayo
What ever was cooked for dinner but with out the chips and such smaller portions if we had beef burgers or chicken burgers instead of having 4 of them I now only have 1.
No sweets or crisps. Went down from maybe 20 bars of chocolate a week and 20 bags of crisps to nothing.

So my diet conquered I thought what can I do now. My friend who runs 5 miles a night suggested running. I said that I could barely walk with out getting out of breath let alone run. He told me he used to be the same. And he recommended something he had read. Not sure of the name of it but for 20 mins basically what you do is run/jog for 1 min walk for 2. Determined to loose weight I started this. God the first time I did this it hurt but I would not give up. I did this pretty much every night for 2 weeks. Ok I did 12 nights out of 14. Towards the end it was getting a bit easier. So I thought I would weight my self. 22.6 (316pounds) I had lost 2 stone (28pounds) I was over the moon! Next thing I know I caught a virus of some one. This killed me for about 2 weeks. I maintained my diet, however my chest was really bad so I could not run.
So the beginning of this week came and I joined a gym. I loved it. I really did. I weighed my self… 20.5 stone(285pounds) wow! I have a chin now. I fit in to stuff that has not fit me for a long time. Out of the 4 days it has been since being down the gym I have been 3 nights. On the night of (my arms hurt so bad) I did a 20 min run, the run for 1 min walk for 2. However what I used to do in 20 mins I have done in just over 16. I was still as tired but was doing it a lot faster. I still am fat having a gut, mobs and what not and I want to loose some more weight.
My diet is the same however the only difference is I eat a can of tuna before bed after training. Drain all the water and eat that plane so my body has the protein it needs to repair.

I am going to try and go down the gym 5 nights a week for 2 hours a night. On the nights of I will do my run.

I do not have a solid routine as such yet. I do not know the weight I am lifting but basically I am going to do this kinda what I am doing at the moment but any advice is welcome,
30 mins on the weight loss setting on the cross trainer
3 sets of 20 reps on 1 of the leg machines, your feet hook under a bar and push your feet up.
3 sets of 20 reps where you put your feet on top of a bar and pull it down.
3 sets of 10 peck deck.
2 sets of 10 40kg bench press.
2 sets of 10 where your sitting down and you got to push these things up and they kind of arch as they are going up.
2 sets of 10 same as the above but you pull down.
3 sets of 10 where you are sat down and you have to push these bars either side of you down.
1 set of 12kg triceps things with dumbbells where you extend your arm out above your head and lower it down behind your head to just before you touch your back.
30 mins on the weight loss setting on the cross trainer.


Ok after reading my life story, is there any thing you can recommend I do differently? Any quicker ways of loosing weight? I want to loose another 6 stone at least. Thanks in advance.

Bodyworks

you seem to be very impulsive and determined. the only advice i will offer is, be patient. the rate at which you're losing weight WILL slow. when it does, don't get frustrated and pack it all in and drive down the chippy. likewise, don't starve yourself or go on any crazy fad diets in order to speed up the weight loss. these can be dangerous and often only offer short term results. the general rule of thumb that is applied by many is to aim for a weight loss of 2lbs per week. any weight loss, is still a LOSS, so you're getting closer to achieving your goal. remember Rome wasn't built in a day (it just looks that way, sorry old joke), so achieving your goal may take longer than you'd like, but if you can hold on to that determination, you will get there.

man, 2 long posts. no one's gunna read this thread.

Nath

Def admire what ur doin mate, ur tryin to loose a massive amount weight. I'm no expert on fat loss but obviously ur diet needs to be good, I was a little concerned about ur 'sudden' change in lifestyle, a massive shift in diet and begininng exercise; did u consult ur doctor before embarking on this quest??? I'm sure he/she could give u some good advise, I seem to remember reading once that such a sudden change in lifestyle can have an impact on ur heart/Blood pressure/metabolism etc

I hope someone can give u some help mate..

YetiMan

I know I honestly did not expect either to be as long Thank you for what you said though

I must admit I did not consult a doctor before starting this. I just one of those people that need to do it or not. No planning just do it sort of thing. However with the chance of them things happening I think I may visit the doctor next week!

crazycal1

hey dude!
cant find the stickied beginers workout but i`ll write it out for ya.

squats
bench press
military press
lat pulldowns(unless you fancy chins lol)
triceps pushdowns
biceps curls

do that 2-3x a week.(for 3 months)
do plenty of walking around that for fat loss.

have a read of the stickies in the diet section too....
i`m sure one of the diet gurus will then right sommat up for ya.

one thing tho dont cut the cals too quickly or you`ll never sustain the diet.(diet is just what you eat not a neccessarily restrictive one.
basically as you weight 20 stone dont try to eat the calories of a 10 stoner....

oh yeah whats the name of the author who wrote the quitting smoking book?
nice one bud and good luck.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

YetiMan

Thanks for the advice mate, work has gone a bit dead so I will try and have a better look around!

The book I read is by Allen Carr, below is the link to the book

Amazon.co.uk: Reviews for Allen Carr's Easy Way to Stop Smoking: Books: Allen Carr

Being a 80 a day smoker when my mate told me he read it and had given up for 5 years I thought he was lying. I was wrong lol.

crazycal1

thanks bud-
one day i might be a non smoker too.

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk