You just took the 1st step to make a change. In this thread you’ve received some terrific feedback. I too am a big guy weighing in at 340 during the first week of January 2008. I’m down to about 305 right now and heading lower. The advise to you of changing your diet hit the nail on the head. This is critical to you successfully loosing weight. I had to make huge changes. And honestly, once i made up my mind to make these changes, it was rather simple. I went from eating 2-3 meals a day at restaurants and fast food with a caloric intake I estimate between 5-8,000 calories a day. I now eat tasty, healthy food, mainly at home.
One of the other posters mentioned the Men’s Health site to get access to a diet. Ironically, the ABS Diet, is what started me on my new way of eating. I saw an article in Men’s Health Mag late last year and went out and bought the book. I recommend you do that becuase the book is easy reading and it explains all of the dietary issues relating to fat loss, nutrition information, and micro-nutrient factors. Plus the book also goes in depth into food types, easy meal preparation, and the importance of eating, a lot. Yes i said a lot. you need to eat 6-7 times a day, but probably not like your used to eating. As you’ll see once you get into a proper diet routine, it feels like your eating from the time you get up on down the the time you go to bed. The ABS diet is an A, B, C, type of book. There is also a small add on book with menu’s and recepies, etc., I’d recommend this book as well. You can probably check out both from your local library if this is more convenient.
I’d like to add to that my objective is not purely weight loss, I want to drop body fat, in addition to adding muscle. This will not happen with diet alone
I have a thread in this beginners section and the nice folks surfing this section in T-Nation posted helpful articles for me to review. I am reposting them for your review. The link to the excersize library is great.
Refined Physique Transformation
Training for Newbies, Part 1 and 2
Nutrition for Newbies, Part 1 and 2
And here’s a link to an exercise library that should help you figure out what an exercise is supposed to look like.
Although I started dieting at the beginning of January I didnt start working out until the beginning of February. I started simple to build some strenght, bench press, dumbell excersizes, bicep and tricep dumbell workouts, and I went heavy on the cardio the first month with a vigorious stationary bike ride between 30-45 minutes. I do sit ups on a reclining bench starting slowly with 50 my 1st day, now i do 600 per week with 200 in one workout.
I worked out every day alternating between body sections 5/6 days a week this first month. Now that my strengh is at a comfortable level i just started a new training program suggested by one of the T-Nation members. The training program is called HIIT Hight Impact Intensity Training. This is a full body weight workout. I can’t due the entire reps in the first excesize yet but will work up to this soon. HIIT is and ass kicker! I’ve just completed my third day (every other day) session and i think i can feel my body melting away. Here’s a link -
The article has videos in it to show you how to due all of the excersizes. If you are working from your gym downstairs and dont have the equipment to do some of the excersizes then substitute a similar body weight excersize. If you dont know what that might be then post on T-Nation and you’ll get an answer.
I don’t know if i agree with the poster who said to go to a regular gym. If you want to do something then go due it. It shouldnt matter whether its downstairs, down the street or across town. I personally paid for a gym membership to the best high end gym in Orange County for 12 years and never used it while I gained 175 lbs. I now workout in my garage. I have bought inexpensive high quality equipment (Play it again/Craigslist) and workout regularly. I dropped my gym membership last month. You started, now its time to get to it. Keep your site on the objective. You wont see daily, or even weekly changes. You wont see them, but you will feel them which makes it a little easier. Before you know it you’ll start to see the effects of your diet and workouts. Best of Luck