Barn-e: Great having you here. Too many people who are overweight make excuses, or blame others. It is easier then changing. Taking responsibility for yourself is more then most people are willing to do, be proud.
I come from a fat family. My parents are very large, though my mother has lost a decent amount of weight recently, and I am trying to help them get healthier.
I was a chubby teen who had no interest in most sports, but was lucky that my weight gain was slowed at various times because of school requirements, and getting into Tae-Kwon-Do. Then weightlifting. I was still a little chubby, but a lot better then I could have been.
Interestingly my brother was tall and skinny, though not sticklike, and I was the short chubby one. Now he has put on a substantial amount of fat.
It is great that T-mag is focusing on helping you out. Hopefully they will get something out soon.
Those electronic analyzers can often be wrong. And calipers are a pain especially for a large person. Until then I would recommend this site:
It may not be perfect, but is easy to use and can give you a good estimate of bodyfat percentage that might be a little more accurate. When I tried it, it matched my caliper-measured estimate, which surprised me.
I would say weigh yourself, write that number down, and ignore your weight for now. If you are like many MO people, you might notice big jumps in your weight, and at times your cloths seem real loose, and at other time they fit more snug. This is mostly due to the large amount of water your body holds.
Body fat produces estrogen, and with a large amount of fat comes a large amount of estrogen production. And estrogen will suppress testosterone as well as promote fat gain. So in your case I recommend Biotests M. Tribex wouldn’t hurt either. Hot Rox, if you can afford it, would be great for you also.
If you are like most people trying to lose weight, you may have been on a continuous diet for years. If so then your metabolism might be very suppressed. I would tell you to go ahead and set your calories at 12 times your weight just like the Hot Rox transformation plan. At 350 pound that is 4200 calories per day. While that might be high, it will let you spend a little time getting your metabolism up. Then each week you drop your daily calories by 500.
At the start of the fourth week, weigh yourself, and measure your body fat again. Then spend two weeks at 2700 calories. And do the measurements again. If you are satisfied with your fat loss then maintain that level for a while. If not then, drop another 500 calories and check again after 2 more weeks. You should lose at least 2 pounds a week by the time you get to 1700 calories, but I doubt you would even need to go down that far. But if you get down that far and still don’t lose weight, hire the T-mag staff.
As far as working out, 5x5 might not be the best right now. 3 sets at a 12 ? 15 rep range would produce better weight loss. It produces more lactic acid, and should be good for your tendons, If Bryan Haycock is correct. You can stick to lifts that don’t involve bodyweight if you have trouble with that.
Do a little stair climbing, (real stairs) because for you it would be like a mini squat. But I would recommend a stationary bike for aerobic exercise as opposed to walking. Burning calories without putting weight on your knees for extended times. Many people who are MO tend to have trouble with their knees, especially if they spend a long time on their feet. Don’t let any delays or setbacks affect you. You need to look at working out like brushing your teeth, or taking a bath. A necessary part of most days. Don’t forget how long it took you to get to your weight. Be patient, and don’t expect overnight success. Even a pound a week is 52 pounds a year.
Hope that helps, until the article comes out.