T Nation

Serious Help Losing Body Fat


#1


My name is John I'm currently 252 pounds 32%BMI was at 275 pounds at 41%BMI. I have been doing some weight training during the week & cycling on the weekend. I have been working out for the past 11 months & I need help in losing some fat!! any suggestion that you may have will be greatly appreciate it.


#2

The first thing I would do is assess your diet, and realize that losing weight should be a steady process. It seems as you are committed as you have taken the first step, and have been working to your goal for the past 11 months. Congratulations for that! Although because you are holding on to a larger than average amount of bodyfat, you are in it for the long haul. I would read all the stickys in the nutrition section on this site, as losing weight has and will continue to be a popular topic. The new article that was just posted here on T-Nation would do you well to read it as well. I won’t go into super lengthy detail but cutting out gluten, milk, and fruit juice is a start if you haven’t already done so. You should stick to consuming only water, lean meat, LOADs of green veggies, and slow digesting carbs. I would also try to keep your carbohydrates restricted around your workout period (peri-workout).

You have a long way to go, but what determines a body transformation is the amount you are willing to put into it. If you falter, it will fail. Diet will be the most important, CRUCIAL step in determining how fast or slow you progress. Assess your diet first and foremost, then figure out your basic metabolic rate (There are plenty of calculators around – just Google one). Slowly drop calories from there, do not try any FAD or crush diets as what you need is a life-changing diet. Something that you can follow for a large period of time, I would say even permanently.

  1. Commit to Losing the Weight Most Important Step
  2. Drop the Crap/Excuses from your diet
  3. Work out with a fiery intensity!
  4. Follow and STICK to a single workout regimen
  5. Incorporate HIIT (sprints, barbell complexes) into your routine slowly in the beginning and add more sessions as you progress

NUMBER 1 and 2 are the most important


#3

Hey Grim,

Would you mind posting your current diet/workout plan?

Any specific goals would be great in terms of specific diet and exercise advise.

Thanks!


#4

zero processed foods and starches

Start there


#5

Badass Man! You are making what I’m sure has been and will be the best thing you ever did for yourself.

Take a good hard look at what jzy50309 had to say. Diet is king for weight loss.

Over the last 14 months I’m down from 245lbs to 175lbs. I can tell you that the aesthetics are fantastic but it’s how much better you will feel that will keep you at it.

I stopped eating sugar, except for one piece of fruit per day in my morning shake. Cut out damn near all processed foods and starch. It was a pain at first but I quickly figured out how to eat well even when picking up food in a pinch. Find a few things that are convenient but healthy. Mcdonalds is out but I know I can grab sliced turkey (no sauce) and green beans at a bb-q joint. I can pick up a roasted chicken and a bag of vegetables for a quick convenient meal. For me it was about finding work arounds so that I didn’t use the convenience crutch to justify eating wrong.

Don’t view it as a temporary weightloss diet. It’s a permanent lifestyle change.

Currently eating large portions of protein and 10-12 servings of vegetables per day. Whole milk, eggs, cheese, almonds, cashews and I crave meat and vegetables when I’m hungry.

I am amazed at how nasty sugar, starch and processed foods taste to me now. I swear it tastes and feels like poison and I can feel it undermining all of my hard work.

Had a big problem with skipping meals. I do believe that breaking that habit was a big piece of the puzzle.

Exercise definitely has it’s place in the process. You have to keep that machine humming so that your metabolism is working to it’s potential.

Good luck to you Sir.


#6

Diet, diet, diet, diet, diet.


http://www.T-Nation.com/free_online_article/most_recent/7_steps_to_a_flexible_diet


#7

[quote]sweet-t wrote:
Badass Man! You are making what I’m sure has been and will be the best thing you ever did for yourself.

Take a good hard look at what jzy50309 had to say. Diet is king for weight loss.

Over the last 14 months I’m down from 245lbs to 175lbs. I can tell you that the aesthetics are fantastic but it’s how much better you will feel that will keep you at it.

I stopped eating sugar, except for one piece of fruit per day in my morning shake. Cut out damn near all processed foods and starch. It was a pain at first but I quickly figured out how to eat well even when picking up food in a pinch. Find a few things that are convenient but healthy. Mcdonalds is out but I know I can grab sliced turkey (no sauce) and green beans at a bb-q joint. I can pick up a roasted chicken and a bag of vegetables for a quick convenient meal. For me it was about finding work arounds so that I didn’t use the convenience crutch to justify eating wrong.

Don’t view it as a temporary weightloss diet. It’s a permanent lifestyle change.

Currently eating large portions of protein and 10-12 servings of vegetables per day. Whole milk, eggs, cheese, almonds, cashews and I crave meat and vegetables when I’m hungry.

I am amazed at how nasty sugar, starch and processed foods taste to me now. I swear it tastes and feels like poison and I can feel it undermining all of my hard work.

Had a big problem with skipping meals. I do believe that breaking that habit was a big piece of the puzzle.

Exercise definitely has it’s place in the process. You have to keep that machine humming so that your metabolism is working to it’s potential.

Good luck to you Sir.

[/quote]

Solid work. It is great to see success stories based on a good plan and a firm commitment to achieving the goal.


#8

Thank you. I got great advice, knowledge and encouragement from lots of good folks here in the beginners forum.

I’m sure I seemed a bit manic but this really puts a smile on my face. I can’t wait to see grim86’s posts as his life improves. :slight_smile:


#9

^^ I Love seeing when a plan comes together, grim86 just remember to stay hungry/motivated/focused. Remember your why, when you are going through this transformation. It is going to push you, when you feel you want to quit. The best way I found to be motivated is to go “ALL IN”. Take a picture of yourself in an unflattering light, or in tight clothes. Put that picture up somewhere where you will see it everyday, it will be a constant reminder of WHY you are putting yourself through this. It isn’t easy, there are going to be days that you literally will hate your life but it can be done. As many here, and one poster above can attest to.