I was about 6'1" 340lbs about a year ago. Went to the doctor for something unrelated and found out I was type 2 diabetic (big surprise) and was going to have to be put on medication / insulin shots etc.. f*ck that.

Been on the Ketogenic diet since then. Low Carb High Fat diet. No starches/sugar/very little carbs from vegetables etc. Basically forces your body to burn fat for energy instead of glucose (sugar/carbs etc). There's more to it but that's the cliff notes version.

Its tough sometimes. and going out to eat can sometimes be a huge pain in the ***. But its all about learning what you can and can't eat. It's amazing when you start reading labels and see how much sugar and BS is put in foods we buy everyday..

Slowly but surely down to ~280 and still going. With literally zero exercise (desk IT job). Check out the everything about keto forum. Get lots of info and support there..

Also can recommend the Myfitnesspal app thing if you want help tracking ****. I hate doing it but can help you realize how many calories and carbs you taking in.

Its not for everyone but its definitely working for me. Might be worth looking into.

^ careful with keto. you can't be on that diet for too long. watch for your kidneys. and use your carb-up days appropriately.

<scans thread>

Nobody mentioned copious amounts of blow yet? :shakes head:

+1 Keto is definitely an amazing option if you've tried other diets before and calorie counting just doesn't seem to work for you. As it has been said earlier in the thread the options to lose weight are numerous and some work better for different people.

I had a hernia surgery which was botched by the first surgeon who performed it and in trying to train for police try outs I re-opened the op site. Without the PTO required for the surgery I had to limit my physical activity till I could cover the hours needed to get the surgery, depressed and eating like garbage ballooned me to 235lbs I'm only 5'9 so that was a lot of weight on my frame. After my surgery I immediately started a keto diet with 0 exercise for fear of damaging my new op site. I am down 58 lbs in 4.5 months. Zero cardio, but I have picked up doing push ups, pull ups and squats recently and will start into cardio slowly as well.

It worked for me so it may work for you, I believe so heavily in it I made a small blog for my family where I put up recipes for foods I've made that are low carb and my father who is type 1 diabetic has benefited greatly as well. If you want you can try it out and see if you take to the diet. Pretty much the solid rule you abide by is stay under 50 grams of carbs a day, you cut out your carbs and up your fat intake far higher than protein intake. For snacks you would be eating nuts, jerky, etc. You will find you eat a lot healthier as you have to cook your meals and to keep things fresh you end up using a ton of vegetables that you otherwise wouldn't have considered prior.

I'm sure liquid G can attest to your energy level feeling completely different as well, it honestly feels like you are running on a higher grade of "fuel" if that makes sense.

Oro Strong That's the blog I have for some recipes but looking up keto you will definitely find other sites that are far more detailed and have more to offer but it might give you a few that you can try out and see if it is for you.

Again not saying it's the perfect diet, but it has been the perfect diet for me, and if it ends up helping you out then I figured it is worth mentioning.

-Cliffs
-Keto worked great for me
-Under 50 grams of carbs a day
-A few low carb recipes to try out

Keto is ABSOLUTELY a sustainable long term diet. Better yet, call it a lifestyle. What's not sustainable is the first 2 weeks that some people do in the beginning of Keto with no carbs or sugars including fruits and vege's. Longer term there are guidelines for adding good wholesome carbs into the diet from sources like sweet potatoes. One thing to remember with Keto, to keep it sustainable long term, is to eat good healthy fats. A lot of trans fats like removing the bun from your big mac!, is not a good long term play!!!! Choose lean, organic meats, nuts and seeds, and natural peanut butter, etc. Eat lots of vege's and fruits! There are plenty of people who do this long term that compete in Ironman triathlons! It took me almost a year to reap the benefits of it, and exercise sessions more than an hour at first really lacked energy. After a year, I had more energy, feel amazing, and I could do fasted 80% threshold bike rides for 3 hours at a time before I needed to fuel my body at all.

I have never been fat, chubby, large or any of those names. I simply never let myself slip far past being toned. People asked how I do it. First off, I tell them it's all about diet. It's takes me about a month to drink a 2 liter of soda. I basically only drink it after a burger meal, wings or them type of foods.

To give you an idea of how important a proper diet is; it takes your body about 1 mile of work to burn 100 calories. That means for every candy bar you eat, you need to run 1.5 miles to burn it off.

InTruth, it don't have to be 100 = 1 mile of running. You can walk it, jog, sprint. The distance and work on your body is the same. The only variable is the duration of work.

The other thing I tell people on how to eat better is eat 4 times a day. I use the rule of palm. you get your portions of healthy carbs and protein the same size as your palm. Imagine cutting your left hand off at the wrist as high up as you can. Then rid of the digets. you want your carbs and protein to be equal or less that the same size and thickness of your palm.

As For veggies, have as much as you want. Just donte load up with dressing, bacon, ham, fruit or whatever junk people put in it. Try just a dash of olive oil, fresh lemon juice and nuts instead of store brand dressing.

Then there is Bodybuilding.com. That is my go to place for brain food and inspiration to stay healthy.

start T25 ! or Insanity !

Id suggest T25 if you are not use to much cardio...25 mins is all the longer a workout lasts...all in the comfort of your own home. You wont regret it!
Insanity is ...well....insane. Start with T25. After you finish all those programs jump to Insanity!

hmm. That sounds good. In the absence of that, I'd argue for fairly light stretching before and more after, and/or in between sets. Hyper stretching will definitely loosen things up too much, so I'm not surprised of hear of evidence that it leads to injuries if people overdo it.

The "no pre-stretching" idea was based on fairly recent data that the tighter ligaments had more potential energy and therefore actually burned more calories when stretched during exercise rather than before.

I feel that is probably adequate advice for fit and reasonably flexible individuals (and irrelevant for ballet dancers and trained fighters or gymnasts). But newbies should definitely at least do some modest warm up stretches, if nothing else because figuring out the interval between "not enough" and "too much exertion" will be ill defined.

The foam roller probably works really well. Nothing like that at my gym that I am aware of, sadly... :icon14:

20-25 mg primetine + 200-250 mg caffeine + 50-100 mg aspirin 2- 3 x per day will result in less trouble with johnny law and fewer renal failures/heart attacks/strokes :icon17:

But, based on various acquaintances of mine, the Incas were definitely on to something...

I would advise strongly against eating too much fat that is solid at room temperature...

How much beer are you drinking? :yum:

My doctor told me to watch my sodium intake so I downloaded MyFitnessPal, it's amazing how much crap you realize you eat once you start tracking it. It's very easy (IMO) to stay around ~2000ish calories - check out WeightWatchers recipes online, some are delicious!

foam rollers are cheap! even a really good one is $35 on amazon. :tup: I always keep one in the house and take a lacrosse ball with me to work out adhesions and stay supple. :tiphat:

I didn't read everyone else's advice but there really isn't a lot to being healthy.

-Eat CLEAN. You don't have to eat like a pro body builder to be healthy. Knock out as much sugary crap as you can - stay away especially from sugary drinks (sodas, starbuck's, etc). Remove processed foods from your pantry. When you go to the grocery store, stay away from the aisles in the middle! In general, if you stick to the outside aisles of the grocery store (i.e. the meats, veggies, fruits, deli) you'll be fine. If you don't already have a crockpot, get one. Toss a pound or two of chicken breast in there with some chicken broth and spices on high for 4 hours on Sunday night and you've got enough chicken to make yourself healthy lunches for the week. Combine with salad, rice, etc and done. 6 packs are built in the kitchen - not just the gym.

-P90x and Crossfit and all those other fad workouts are great, but really hard to stick to if you're just getting started. The best way to stick to training at first is to just set the goal of breaking a sweat once a day, every day. Whether you're jogging around the block, lifting weights, or banging your lady - make it a point to raise your heart rate and keep it up for a while every day (pun kind of intended). Do this and you will soon find that sticking to the more hardcore workouts will come a lot easier.

-Baby steps. The main reason people fail when they decide to get in shape is that they try to change too much about their lives over night and it will never work that way. Set small goals every day and stick to them. Eventually all of the little things will add up to big changes.

Good luck!

Commitment is key. I'm 5'9ish and weighed 200 at once point. That was way too heavy for my height. I got on Insanity, started jogging 2-3 miles minimum daily, and got on a very strict [and super healthy] diet. With in 30 days, I dropped 25 pounds.

Sure, thats extreme and no one should drop that much in a short amount of time, but I really wanted the weight off. Someone called me "fat", and that got to my head like I would've never imagined.

But anyway, just try to commit. That's key. Commitment and Dedication. Completely stop your fast food intake. Your body will thank you.

use lunch money to buy car mods :tup:

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