T Nation

Need a Diet Plan

in a previous post i made,i started reading the replies nad i noticed that there was one reply that really called out to me. it was basically a reply stating that i might have a hidden question, such as losing weight. at that point i realized i was looking for such a reply. and so i figuerd ,what better place to get help on 'how to lose weight" then here. here is all the info i think will help in letting you know what type of plan i need.
profile.
weight:280lb
height:5’8"

previous sports.
i trianed for 1 yr. in Aki- duo( free style grappling) and light weight training. ( i did this about 2 years ago and have not done any excersise of that level).

now on sundays i play tackle football with friends.

this is what i got to work with.
1.speed bike.
2.weight bench ( 150 is the max amount of weights i have for it)
3.2 dumbells ( 20 lb each)

lol’i know it sounds crappy ,but evey one has to start somewhere.so can you help me by giving a work out routine?

thank you for the input.

I like it.

You took a pounding and you want more. That’s how it works.

We’ve got a long way to go but this is possible. If you can take the hazing you can take the effort.

Let’s work on getting you some articles to read.

OK, there we go! Important first step. I think the important thing for you is to keep things very simple and get a good foundation for yourself before you jump into a lot of more specialized area.

A few things jump to mind here.

  1. What do you typically eat in a given day? We need to establish some kind of baseline for what you are eating so there is at least an idea of things you can change to get things going in the right direction nutrition-wise.

  2. Could you afford to join a gym if need be? I know you have some basic stuff there to get cracking with, but going to a gym helps you in a few ways:

  • access to better/more equipment
  • surrounded (hopefully) by people also seeking to get themselves in better shape
  • if you spend money on something, I’m guessing you will be more likely to use it and not let it go to waste

Do you have much familiarity with some of the basic exercises? Bench press? Squat? Deadlift? Military press? Chin-ups? Dips? Basically, you will want to stick with the big compound exercises (i.e. involve more than one joint in the movement).

Hopefully everyone else can chime in as well so we can (collectively) get you going in the right direction.

Kuz

Kuz, I refuse to do anything collectively. I can no longer in good concience associate with you and the other collectivist denizens of this web page.
:wink:

[quote]Joe Weider wrote:
Kuz, I refuse to do anything collectively. I can no longer in good concience associate with you and the other collectivist denizens of this web page.
;)[/quote]

LOL Smartass. We ain’t startin’ a commune and making hemp clothing, dude. Although I can foresee a few verses of kumbayah around the campfire…

[quote]TriGWU wrote:
I like it.

You took a pounding and you want more. That’s how it works.

We’ve got a long way to go but this is possible. If you can take the hazing you can take the effort.

Let’s work on getting you some articles to read.[/quote]

thanks for the positive response, im so ready to read any articles you have to help me. just give a list of the sites and ill go check them out.

thanks again, take care.

well, yeah i do have some knowledge of basic weight traing terms and how to perform them such as :chin up’s, pull up’s, squats, and etc.

i have been checking out a few gyms, and have a few around my location.but i don’t know what exacatlly i should be looking for. when looking for a gym to join.

this week, i will start to write down everything i eat in a normal day. so hopefully by this friday i can give you my a list of current eating habbits.

i will keep reading my post and try to respond to any questions you might have

well i think that’s it so far , thanks again for the help Kuz… take care.

Heres a starting place,

Finish these and then read everything else EVER published here and you will be on your way.

Go slow digest it and come back with direct questions.

In the mean time eat, lift and make steady changes that can be a lifestyle not a fad

Have fun hope these help,
Phill

Nutrition=

7 Habit
http://www.t-nation.com/readTopic.do?id=459493

Foods That Make You Look Good Nekid
http://www.t-nation.com/readTopic.do?id=460638

The Carbohydrate Roundtable, Part 1&2
http://www.t-nation.com/readTopic.do?id=461157
http://www.t-nation.com/readTopic.do?id=459360

Fat Roundtable I&II
http://www.t-nation.com/readTopic.do?id=461947
http://www.t-nation.com/readTopic.do?id=461093

Massive Eating
http://www.t-nation.com/readTopic.do?id=460331
http://www.t-nation.com/readTopic.do?id=460327
M/E Reloaded
http://www.t-nation.com/readTopic.do?id=459429
http://www.t-nation.com/readTopic.do?id=459431

T Dawg 2
http://www.t-nation.com/readTopic.do?id=473067

Other stuff=

Cardio Roundatble I&II
http://www.t-nation.com/readTopic.do?id=461325
http://www.t-nation.com/readTopic.do?id=461524

Dawg School BB heirarcy
http://www.t-nation.com/readTopic.do?id=460553

Dawg School Beginers Blast off
http://www.t-nation.com/readTopic.do?id=460561

Newbie thread
http://www.t-nation.com/readTopic.do?id=550116

Ab training CT
http://www.t-nation.com/readTopic.do?id=459658

Soy : Poison Protein Article
http://www.t-nation.com/readTopic.do?id=459516

Shoulders Over haul By;CT
http://www.t-nation.com/readTopic.do?id=469072

Solving the Post w/o Puzzel I&II
http://www.t-nation.com/readTopic.do?id=460833
http://www.t-nation.com/readTopic.do?id=462147

School Days Part 1 & 2
http://www.t-nation.com/readTopic.do?id=460575

http://www.t-nation.com/readTopic.do?id=459620

CW’s total body training.
http://www.t-nation.com/readTopic.do?id=508031

Lowery’s top ten
http://www.t-nation.com/readTopic.do?id=509154

Newbie Bulking Tips thread
http://www.t-nation.com/readTopic.do?id=487126

ABBH
http://www.t-nation.com/findArticle.do?article=244anti2

TBT
http://www.t-nation.com/readTopic.do?id=508031

Phil–you are a gentleman and I hope this individual realizes what you have just done for him.

Kuz–I want the hemp dude, I want the hemp

[quote]sasquatch wrote:
Phil–you are a gentleman and I hope this individual realizes what you have just done for him.

Kuz–I want the hemp dude, I want the hemp[/quote]

seconded on the phil comments, I don’t believe he deserves it and I hope he appreciates it.

On the hemp issue:
Collectivists are from Rand and Li’l al, not hippie communes.
Interesting how your mind went right to hemp and stuff!

Nice Phil,

Bookmark-able for the Veterans

It’s true, awesome work phill!

As for your equipment, yeah you need a gym. What you have at home is just not enough. When looking for a gym, don’t look for any fancy machines. You really can get away with only using the basics, and that really cuts down on what equipment you need. Look through articles, find a few programs (or design your own) and see what equipment you’d need. Then just make sure any gym you check out has at least most of what you need (or workable substitutes).

[quote]sasquatch wrote:
Phil–you are a gentleman and I hope this individual realizes what you have just done for him.

Kuz–I want the hemp dude, I want the hemp[/quote]

I second that (the Phil part, not as much the hemp. lol) cageceo - take the time to read as much of that stuff as possible and you will not believe how much it will help.

Kuz

[quote]Phill wrote:
Heres a starting place,[/quote]

wow, that’s alot of info. i have check out one of the sites you gave me, and im already very interested. thank you phil i can see you put alot of time and effort here. you have helped me out alot, thank you very , very, very, much.

and thank you Aleksandr for the advice on the gym.

i hope to keep chating with you guys , and again thank you for all the advice and help.

take care and keep in touch.

No problem hope it helps you and that we hear about the great progress you are making soon.

Come on back if you have any questions.
Phill

Your starting in the best place you could ever hope to - right here on T-Nation.

Your on the right track in loggong your food, but don’t do it for just a day - it will shock the hell out of you to see what kind of crap you shove in your pie-hole in a week, or two.

In reality, a food log should be as much a part of your day as reading the sports page on the crapper - regardless of what Weider tries to tell you. So make it a habit.

Secondly, if you can join a gym - do it. You want one with free weights, and cardio bunnies. Lots of cardio bunnies.

Short of that - you have enough weight to start with. In fact, the amount of weight you have may actually save you from trying to go too far too fast. If you want it bad enough, lack of free weight won’t stop you.

Good luck, and read everything that Phill posted. Dorian Yates, 6-time Mr. Olympia, read and researched for an entire year before ever picking up a single weight.

I think those are too many articles thrown at him. I like the 7 habits, and maybe tdawg 2, but I think you need to start with a base and something simple.

Make sure that you are getting adequate protein (about 1gram/lb), EFA (essential fatty acids) and have a calorie deficiet (10Xbw works well) and the rest is trivial. If you like carbs, then make the rest of the cals carbs, or lower them and get more healthy fats if you like. You’ll have to play around and see what works for you.

As far as training, pick up heavy stuff and move more. three full body routines work great, so does upper/lower twice a week. I’d suggest full body at 8-12 reps if you’re not familiar with working out. Get the form and feel down, then modify to your liking. Make sure you get some cardio in. Rinse and repeat.

[quote]rainjack wrote:
YDorian Yates, 6-time Mr. Olympia, read and researched for an entire year before ever picking up a single weight.[/quote]

I thought Dorian got in trouble with the law and when he was in jail/detention center, thats when he started lifting weights

LOL, well that would explain all the time for research and study.