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20 Year old male looking to get healthy.. Where should I start?

All of my life I grew up hearing remarks such as 'Fatty' or 'Lazy' or other terms that put my self-esteem to an all new low.. However, as I have recently began getting my life back together..

- Working a full time job.
- Happily Married with a 3 Year old..
- Finally got my driver's license
- Looking to become a Cop

.. I've been trying to loose weight. I've done a lot of research but the main thing that sticks out in my head is this article: http://www.loosingweighteffectively.com/?p=6

It looks like something that was written just for me. I've been a gamer since the age of 7 so I've never really been that active.. I'm 5'10 and I weigh over 320lbs.. I'm just tired of having to look everywhere for pants to fit..

Some steps I plan on taking..:

- Eating healthy-er. I don't like many things that are healthy but I have been eating less than I normally do. This includes skipping fast-food and other 'obvious' places of fat. I've started eating wheat instead of white for when I bring my lunch to work... and a lot of other precautions without actually starving myself.
- Began drinking a lot of water. I've always been a coke-addict but over the past few days I've began to strictly drink Water.. and a Sprite for lunch/ dinner. Is it okay to have a good tasting drink for your lunch and dinner? If so.. which would you recommend? Are there any coke products that are not as bad as the others?
- I'm looking into buying a Gazelle. I've been wanting to get some sort of exercise equipment and I don't really have the money for something over $120.00. Are Gazelles good for Men in their early 20s?
- I do play videogames but only about 2 hours a day.. I hear that they are not THAT bad for you because it does get my adrenaline pumping. :)

I know I do plan to monitor my weight loss every week.. once I do get my Gazelle. I am planning to exercise 30 minutes a day.. 5 days a week. Is this a good schedule?

I'm really just looking for a group of people to talk about my new life change that I plan to take into effect. :) Any suggestions at all would be great.. I'm not looking to get super skinny.. just healthy. I know it's going to be a lot of work.. but my family deserves a healthy and fit husband/father.. It's so embarrassing not being able to play with my daughter because I might breakit or cannot fit..


Mon. Jun 30, 3:55pm

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Skip the exercise equipment

Good for you for deciding to make a change.

My advice: don't buy exercise equipment. You need to determine what it will take to get into a routine first. Start with walking 1 to 2 miles a day and try that for a month. Now, you'll likely not hit every single day, but if you plan for six days a week, it's likely you'll get to it at least three times that week.

I got suckered into buying a treadmill, and it ended up being used as a clothes rack. Now, I take my 2-year-old daughter for 2-mile walks around the neighborhood. It's free, it gets my blood up, and we get to bond a little bit. If you don't have a jogging stroller, I'd get one of those instead.

That's my two cents for a place to start.

Monday, June 30, 2008, 4:26 PM

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Sounds like you are making some great changes! It is a lot of work, so stick with the small goals first. For you, you will see some changes quickly. 30 min of exercise is great! Doing a mixture of cardio and weight training will really help your body and your self-confidence.

A couple other suggestions - think of things you can ADD to your diet, rather than subtract. While skipping fast food is great, you need to start finding some healthy alternatives you can live with. For example, a Subway sandwich with no cheese and light mayo. Or, a burrito in a bowl (no wrap) from Chipotle or Qdoba.

I bet there are fruits that you do like - apples, oranges, bananas, pears, plums, grapes, etc. Add these as snacks so you don't get hungry.

Good for you for drinking more water. But, keep in mind, all regular soda has sugar. A Sprite has the same number of calories as a Coke, so you might as well drink a Coke. Even juice has plenty of sugar calories. A diet soda has no calories, and would be a better substitute if you must drink soda.

If you are switching to wheat bread, make sure it is WHOLE wheat to get the added fiber. If it isn't you might as well just eat the white bread.

Monday, June 30, 2008, 4:32 PM

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I also think it's great that you are making a lifestyle change, especially because of the importance of setting a good model for your daughter.

My advice goes with the previous poster. I say don't waste your money on exercise equipment right now. Say you don't end up using it as much as your originally wished, then you give up, stay at the same weight and get discouraged with exercising. I agree that you just need to get out more. Possibly arrange a basketball league at your work or schedule a specific walking time daily to push your daughter around the block for 45mins each day. It's free and a great way to be with your daughter.

I also worry about your comment that you "plan to monitor weight-loss every week... once I do get my Gazelle." The ONCE sounds to me that you are putting off getting starting and giving too much hope on this one piece of equipment when it is only YOU that ultimately controls your weight loss. I say, now that you've made the step to join PT, you are ready to start logging your food daily and really looking to see if you are cutting down your portions or if you have been fooling yourself. Also, check out BMR calculations online and really figure out how many calories you should be eating and try stick to that. It's so easy to count calories once you start.

You are so young... know that you can lose weight so quickly once you do make real changes.

Monday, June 30, 2008, 4:38 PM

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Two very quick responses!

To the first: I would love to walk around my neighborhood but it's not really all that safe. I live on the lake so there are a lot of teenagers out causing trouble. Just last week we had every other mailbox smashed in by bats!

So I began looking into home exercise equipment. After reading a lot about the Gazelle I'm not too sure if it's what I'm looking for. I need something that will last me.. but people are saying after a few months it gets old because there is no tension control.

Also, my wife is buying me a weight bench for my birthday which is in late August. I will then be able to do the famous 3, Cardio, Weight, and Diet.

Do you have any recommendation for any home Cardio equipment for around $150~?

To the second poster-

You're right, I love fruit. Probably more than anything but it's so expensive these days! I pretty much love every type of fruit.. but is it just as good as eating Vegetables?

I honestly didn't know that about Soda.. Is Powerade just as bad? :)

As for the bread.. I think it is Honey Whole Wheat.. I'll have to look at it once I get home from work.

Thanks so much for the quick replys...

Monday, June 30, 2008, 4:44 PM

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To the third response..

I fully agree that it does sound like I'm putting it off.. when reality I have been eating better this past week.. I just didn't expect to see any results until once I put Cardio in my routine.

Is it easy to monitor your calorie intake? From my understanding.. as long as you eat less than your BMR you loose weight? Or something similar to that.

Monday, June 30, 2008, 4:47 PM

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3rd Responder Here

I'm at work and not a lot to do, so I did a quick search for your BMR (Basal Metabolic Rate) or the number of calories you burn without including exercise. With the weight, sex, height, age you gave me I calculated your BMR to be 2,825 calories/day. Adding in light physical activity as you are now not exercising much this raises your calories burned each day to 2900. As a general rule, when people are trying to lose weight they typically subtract 300-500cals from their BMR. That means, without even exercising, if you cut down to 2600-2400 cals/day you will lose weight.

Counting calories are easy too... especially with this website to help. Do some reading online too about nutrition. You will learn so much and find whats good and what's bad for you... all while keeping your health and your family in mind. And remember, once you do start exercising you get to recalculate your BMR and eat a little more... so that's even more incentive!! Hope you stick to it because I know at your age you can lose it so quickly.

Good luck!

Monday, June 30, 2008, 5:12 PM

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Buy a Wii!
Gaming and exercise combined? Oh Yeah!

Monday, June 30, 2008, 5:26 PM

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You might find menshealth.com and their Belly Off or Abs Diet clubs motivating. Lots of guys just like you who have changed their ways and gotten in great shape.

I'll bet as you get in better shape you'll want to spend less time playing video games. Even getting out and going for a walk with your daughter (or playing hopscotch, whatever!) would be time much better spent.

Save drinks like Powerade for really long, strenuous workouts - otherwise it's just wasted calories. I wouldn't be surprised if you dropped a fair amount of weight right off the bat just by eliminating the soda habit.

Good for you and keep us posted!

Monday, June 30, 2008, 7:54 PM

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Good for you for realizing that you need a change not only for yourself, but for your family. I agree with a pp that a Wii fit would be a great way to combine working out and gaming. But, if you want to get started on some cardio stuff really cheap, invest in a jumprope! You can also do jumping jacks. Maybe get a yoga mat where you could start on some crunches or sit ups. You really don't need a whole lot of expensive equipment to get going. As far as diet is concerned, I drink Propel (which is just flavored water) or Crystal light. Both have very little calories and is a nice alternative to soda. I used to drink a six pack of coke a day and had to wean myself off of it, or I would get really bad headaches. So be careful. Also I would try to eat 5 or 6 small meals a day instead of the typical B, L, & D. It's good that you like fruit, but try not to eat grapes or pineapple ~ they are loaded with sugar. Good luck to you!!

Tuesday, July 01, 2008, 10:57 AM

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Fruit has tons of antioxidants and necessary vitamins and minerals. If you eat it whole (aka not juice) you also get lots of fiber! It is not a total substitute for veggies, but it is an important part of a nutritious diet.

I don't think there are really any fruits and veggies you should try not to eat, just be mindful of the calories and sugar content vs the nutrition. Nutritiondata.com has great charts that weigh these factors against each other. But I can almost guarantee that you aren't going to get fat eating fruit.

Here are some quick facts to keep in mind for now. I'm putting some fruits that are popular and typically about the same price.

Apple - about 80 calories, 3g fiber, Vitamin C
Banana - about 100 calories, 3g fiber, 1g protein, Vitamin C, B6 and Potassium
Orange - about 60 calories, 3g fiber, 1g protein, Vitamin A, Vitamin C, Calcium, Folate
Grapes - about 60 calories/cup, 1g fiber, 1g protein
Strawberries - 110 calories/pint, 7g fiber, 2g protein, Vitamin C, Folate
Peaches - about 60 calories, 3g fiber, 2g protein, Vitamin A and C, Potassium


Also, veggies aren't as tough as you think. Try eating them in sauces first, or cut into smaller pieces. Go with the familiar ones first. Carrots, celery, tomatoes, sweet potatoes, green peppers, lettuce, cucumber. Try some different dips and spreads, like hummus.


Tuesday, July 01, 2008, 11:16 AM

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Oh, and as for the soda - if you are drinking 4-5 a day right now, dropping down to 2 a day is a huge change. Then maybe aim for 1 a day as a treat?

Just the cut back from 5 to 2 would have you losing a pound a week without doing anything else.

Tuesday, July 01, 2008, 11:19 AM

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Congrats on deciding to change your lifestyle! =]

As others have said before me, I think you should set short-term goals and stick to them. For example, only drinking 1 or 2 cans of pop a week for two weeks. Once this becomes manageable, maybe something like jump-roping (that's an amazing investment, btw. you can even make your own lol) for 10 minutes every day or every other day for four weeks. Just keep setting little goals like that until you feel you're ready for a more intense workout/ diet plan. =]

good luck!

Tuesday, July 01, 2008, 11:43 AM

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This is fantastic advice you have been given so far.

Nutrition is a big part of it and you have to find what is right for you. To get some perspective on this, try reading this article we just put together, and you can also download the first chapter of this book for free.

-PT

Link

Tuesday, July 01, 2008, 11:59 AM

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Good luck to you!
I've got a buddy that's a little older and a little heavier than you at the moment and he's just now getting serious again about the weight loss. He says one of the biggest things that is helping him is the routine of things.
Best wishes!

-buzzard

PS, would you hate me if I told you that there's only one "o" in lose, losing, loser, etc? Please disregard this last part if so:-)



Tuesday, July 01, 2008, 6:02 PM

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I found a personal trainer!

Well, turns out that someone I work with's husband owns a local gym.. I talked with him and he gave me a free stationary bike. He told me to pick up a jump rope.. watch what I eat / drink.. and he's going to be giving me a free set of weights once my wife buys me a weight bench.

He's also going to setup a program for me to follow. :)

- OP

Thursday, July 03, 2008, 2:32 PM

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I'm so happy for you, OP! It seems like things are falling into place. You must really want this!

My suggestions to you-
-Remember that this is forever, so if you fall off the wagon, just jump right back on.
-Fruit and vegetables are your best friends. They will help you get to your goal, and help you ward off colds, diseases, and cancer!
-If you switch to tea, you will be getting a tasty drink, and tons of antioxidants in one. Try honest tea, or Tazo. They may take a little getting used to if you are a soda drinker, but definitely worth a try.
-Every time you move your body, you are exercising, so don't discount doing laundry, washing dishes, cleaning the bathroom, mowing the lawn. They all add up...and your wife will love you for it, too!
-Keep learning about your body. Check your mood and energy levels at various stages...you'll be amazed at how much different you'll feel!

You're going to do great, OP!



Thursday, July 03, 2008, 3:23 PM

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In addition to the stationary bike, another inexpensive 'at home' piece of cardio equipment I use is a step, like the ones that are used in step aerobic classes. I find that doing a minute or so of stepping between weight sets keeps my heart rate up. If you have a set of stairs, even better. Sometimes I step when I'm watching TV. You don't have to do a bunch of fancy steps, just march up and down changing the lead off leg every so often.

As far as diet goes, I've found that limiting the choices that I have for breakfast and lunch have really helped me control my diet. I have oatmeal or a hi fiber cereal for breakfast and a salad with a little tuna or chicken with a low fat dressing for lunch adding a piece of fruit. I'm not saying that's what you should eat, but I find that limiting food choices for those meals helps me to stay on track without a lot of calorie counting. For dinner I have more variety, but we grill lean meat, chicken and fish a lot, and eat with a vegetable or two and salad most evenings. The gas grill has been one of the best 'diet' investments we have made. Quick and easy.

The good news is that at your size few simple changes like this will make a big difference very quickly and are things that can be easily sustained. You CAN do it.

Thursday, July 03, 2008, 3:36 PM

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What type of Vitamin?

"If you switch to tea, you will be getting a tasty drink, and tons of antioxidants in one."

Does this include Sweet Tea or Non-Sweet tea.. or Green tea? :)

I was wondering.. what type of Vitamin would you suggest for a 20 year old male? I really need to get on some type of Vitamin.

- OP


Saturday, July 05, 2008, 8:51 AM

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Just finished first Work-Out session..

I just wanted to let everyone know that I just finished my first work-out session.. I used the bike for 30 minutes.. I don't think I have ever done anything that hard in my entire life.

It sure did look appealing to quit after 15 minutes.. but I looked at my daughter and said 'I'm doing this for you!' and she said 'You can do it Daddy!' so that just made me want it that much more.

I have never sweated this much.. haha.. but in all honesty.. I feel great just knowing that I didn't quit!

On a side note, my Personal Trainer told me to get any multi-vitamin.. take it 2 times a day for the first week.. then once a day for everyday afterwards.

Any comments?

- OP

Saturday, July 05, 2008, 7:21 PM

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Good for you!! The journey of a thousand miles starts with a single step. 30 minutes is an AWESOME start. And, it's great to have a motivation, like your daughter.

If at any point an activity seems dreadful, find something else that you really enjoy doing. As you get more fit, you'll be able to walk, run, swim, bike, kickbox, play tennis, play basketball, horseback ride, ski, rock climb, hike - anything to keep you active and enjoying it!

As for tea - it has no calories as brewed. Green, black, white - it's just tea leaves and water. Prepared tea, like Lipton or Nestea, sweetened in the bottle, has almost as much sugar as soda. You can buy diet, which is sweetened with artificial sweeteners, and still get the antioxidant benefits.

You could brew your own at home and sweeten as you like - honey, or sugar, or Splenda, and then have more control over the amount of sugar.

Keep up the hard work!! Give yourself a few weeks to get adjusted to the new routine, and keep checking back in.

Saturday, July 05, 2008, 7:42 PM

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p90x

Someone at my work suggested this workout routine known as the P90X.. Just wondering your opinions on that?

I'm content with what I'm doing now.. Riding the bike for 30 mins 5 days a week.. and in August I'll be getting my weight bench and will do 30 mins weight on top of the 30 mins cardio.. Is that enough? Should I really consider this P90X?

The only issue I'm having now is with what I'm eating.. it doesn't seem like I'm eating enough. I'm always hungry and fairly tired.. any tips? I'm trying to eat healthier.. but I dont' want to starve myself in the process.

Link

Thursday, July 10, 2008, 1:52 PM

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As a beginner you will make tremendous progress in very little time when you start weight training. I found everything I needed to know in the beginning at exrx.net for free. After a year, I am still mining the wealth of information from this site. Good luck.

Thursday, July 10, 2008, 6:01 PM

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I've been thinking about doing Beachbody's p90x as well, because of all the glorious things people have been saying online and the results they've been touting. but i do think i have to be realistic about starting it because although i pass their fitness test, I think it's way too hardcore for me at this time. I'm starting out with turbo jam, moving to their p90 master series, before i hop onto p90x. I think it's a great goal to shoot for, but to the OP, I think you may be doing yourself more harm than good. Hope your 30 min. workouts are going to get you there soon! =)

Thursday, July 10, 2008, 6:42 PM

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Well I have to say I am very impressed OP. Nice work!

As for being hungry a lot - are you eating 3 meals or splitting them between 5?
How many calories are you aiming for a day?
Start looking at nutrition info labels and looking up what you are eating (or planning on eating) on the web and you will quickly learn what gives you the best caloric bang for your buck (how full you feel after eating something compared to how many calories it cost you).


Thursday, July 10, 2008, 8:01 PM

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Well.. I usually only eat 2 meals a day..

Lunch and Breakfast. I usually wake up too late for Breakfast.. However, my PT got on to me pretty rough.. He told me to eat every 3 hours in small portions..

He pretty much set me a schedule like this:

7:30am - Egg Whites and Some form of Granola (Still don't know about this.. What all is considered Granola?)

10:30am - Some type of fruit. A banana and Apple / Orange slices.

1:30pm - Sandwhich on Wheat and a small bag of corn chips.

4:30pm - Some type of healthy snack of my choice.

7:30pm - Dinner, but eat light. He said eat whatever I want, but no cokes, white bread, or fried foods. He also said Dinner should be my smallest size meal of the day whereas my Breakfast should be the largest.

- Op

Thursday, July 10, 2008, 8:45 PM

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I agree that looks like a great diet but probably too much of a jump from where you are currently. Such a drastic change overnight will be hard to stick to.

Egg whites for breakfast are awesome - buy the egg beaters or something similar and then they are also super easy. I eat them almost every morning with salsa. I dont eat granola so I can't help you there.

perfect with the fruit snack. dont forget about strawberries and pears!

lunch and dinner sound good - check out your freezer isle for healthy skillet dinners. lots of them will have calorie info right on the front. frozen dinners such as smartones and healthy choice will also teach you portion control.

If you feel like the diet is just too little and you are hungry all the time try snacking on a slice of cold cut and a piece of fruit to tide you over until your next meal or scheduled snack.


Thursday, July 10, 2008, 11:10 PM

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Well.. today is my first day of a 3 hour diet.. I'll post later tomorrow about how it went.

I will add that so far this day has been good. I'm not near as tired as I usually was.. I ate a bowl of cereal and 2 egg whites for breakfast.. and just now I had a bag of grapes. I also brought an orange but I had plenty of grapes so that when I was done with the grapes I wasn't hungry at all.

Should I focus on the portion of food or when my body says 'No, you're not hungry anymore?'

Friday, July 11, 2008, 10:56 AM

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your body is probably not going to let you know it is full until after you have eaten too much. I know I tend to keep eating past what i know is a good portion because I love food and then 15 min later my stomach has that too-full-uncomfortable feeling.

So try portion control, if you feel like it isnt enough wait 15 min and if you are still hungry then go ahead and eat a little more.

Friday, July 11, 2008, 11:58 AM

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Two week update..

So.. just updating this:

First week, I lost 7 lbs.
Second week, I lost 4lbs.

I feel good.. although sometimes I help myself to a little more than I should.. I still haven't skipped a work out.

Friday, July 18, 2008, 7:02 PM

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YAY! Keep it up! It's great to get such great updates when a person follows through on a commitment to change!

Saturday, July 19, 2008, 10:11 AM

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Huuzzaaaah! You're almost out of the 300's.
How are you feeling so far!

Congratulations on the good work!

-buzzard


Saturday, July 19, 2008, 11:42 AM

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An entirely overdue update..

.. Wow, it sure has been a long time since I've posted on this.. but here we go.

To begin with, my wife left me about 3 weeks after posting this. She told me I needed time away to realize she wasn't cheating on me.. and it turned out she was, in fact, cheating on me.

So.. I went through a state of depression where I didn't eat for about a week.. cried for about three weeks.. but yeah.

Anyways, I decided I was given the opportunity from the Lord to restart my life. Starting first with getting back into working out. So I picked that back up two weeks ago. However, I'm taking it completely seriously now.

The same PT that I had.. talked me into joining the Gym. He drew me up a workout plan and everything. For the past two weeks I've been doing 30 minutes of Cardio in the morning and 30 minutes of Weights at night.. However this week I've decided to start knocking out both workouts in the morning, starting with weights.

My diet consists of basically whatever I want to eat.. however, portion control is a must. I avoid fried foods, white bread, and soft drinks.

This is basically my day:

5:30am - Protein Shake (20g) & Banana..
6:00am - At the Gym for Weights (10-20 Mins) then Cardio (40-50 mins)
7:15am - Protein Shake (20g)
10:00am - Protein Bar (10g)
12:30pm - Medium Sized Lunch (No fried / White bread)
3:00pm - Protein Bar (10g)
Before 7:00pm (7:30pm at the Latest) - Small sized Dinner..

My workout routine is this:

Cardio:
30mins - 45mins Olyptical (Spelling Check?) Machine.. Set my weight and started on level 3.. It's a fairly decent place to start, I believe. I burn about 400 Calories in 30 minutes.
IF I don't make 45mins on the Olyptical, I walk at a fast pace on the treadmill, with a 3.5 speed and a 5.0 elevation.

Weights:
Monday - Chest, Seated Machine BR [5 Sets of 8-12Reps], Incline Hammer Strength [5 sets of 8-12Reps]
Tuesday - Back, Lat Pull Downs [5 Sets of 8-12Reps], Seated Machine Row [4 Sets of 8-12Reps], Back Extension [3 Sets of 8-12Reps]
Wednesday - Shoulders, Machine Shoulder Press [ 5 Sets of 8-12 Reps], Cable Upright Rows [4 Sets of 8-12Reps]
Thursday - Legs, Leg Press [5 Sets of 8-12 Reps], Superset of Calves [5 Sets of 15-20 Reps], Leg Curls [4 Sets of 8-12 Reps]
Friday - Arms, Tricep Extension Machine [5 Sets of 8-12 Reps], Bicep Curls Machine [5 Sets of 8-12 Reps]

I also do my ABs on Monday and Thursday, Crunches [ 4 Sets of 25 Reps]

My first week, I lost 3lbs, and the second week I lost 2lbs.. third week I didn't loose anything.. however, I'm starting to see my muscles show.

Right now I'm at 302 on the dot. I love working out, ever sense my wife left me I really needed a hobby to get into.. and I'm glad I choose this one.

My PT also talked me into buying some Catalyst from AdvoCare.. Today was the first time I tried it.. I can't feel a difference but I'll let you know in a week.

Oh, and I just started the Olyptical (spelling?) and Treadmill today... For the past two weeks I've been doing an exercise bike.. but wanted something a little more.

Oh, and I turned 21 on August 27th. :)

Wednesday, November 12, 2008, 5:18 PM

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Good for you!
Some comments/tips/suggestions:
If you have to do fast food (I know my kids drag me) get the salad. McDonalds and such have some decent salads no a days that aren't calorie killers like some sit down restaurants are.
When your eating wheat look for whole grain, the way you know it's whole grain is if the first ingredient says whole wheat flour, if it says enriched wheat flower you are eating while bread with food coloring.
Water is always good, for flavoring you can try adding some flavored powders. I really like Diet Coke but it's still not good for you but when your craving a soda anything Diet at least doesn't have calories to kill you. Sprite has as many calories as Coke so all you are saving is caffeine.
I'm never used a Gazelle so I can't personally say anything good or bad. I will say I like home equipment because at least for me I then don't have to go anywhere which makes it harder for me to excuse my way out of it. I think it's also smart to start with something inexpensive, you can splurge later once your positive it's not going to be a $1000 coat hanger.
I don't think you can count the video game adrenaline rush as good for you, sorry :) 2 hours a day actually seems like quit a bit to me, but I don't normally have 2 hours of free time to just sit a day. Maybe try to scale back to 1 hour and use the other hour to use your Gazelle.

You have the right attitude this is a life change, not a diet.

Wednesday, November 12, 2008, 5:53 PM

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OP, you have made AMAZING changes in your life. Kudos!

Your wife leaving kind of sucks, though. Perhaps she was a little too young/immature for a lifetime committment.

Wednesday, November 12, 2008, 6:25 PM

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OP.

Yeah, that's exactly what it was 6:25.

She basically wanted to be a teenager and wasn't ready for commitment. Although I wish she would of told me 6 years ago. :\

Oh well, some things are for the best.

Wednesday, November 12, 2008, 7:05 PM

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to op

I'm sorry about the sadness you went through, and I'm glad you're forging ahead. Keep us posted. I'll be checking back on your progress. I'm proud of you.

p.s. - One of my favorite shows is Biggest Loser. I think it is very inspiring. And though most of us could never take time off to focus 24 hours a day on our health and fitness, it reminds us that WE can create results in ourselves.

Wednesday, November 12, 2008, 7:54 PM

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congratulations!

wow, inspiration at its finest. Im glad to hear you are making all these changes!
You are making it sound easy!


Have you tried flavoured/sparkling water? or water and lemon ( helps detoxify the liver) & better then pop.
Keep it up!


Wednesday, November 12, 2008, 11:13 PM

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Hm..

I only lost 1.5 lbs this week.. and I completely busted my butt. This week was when I started my new routine.. doing weights before cardio in the morning.. I extended my cardio 15 minutes a day, still 5 days a week, included the protein shakes and new 'diet' plan.

I don't know.. I just feel a little discouraged. I would assume being so young at such a heavy weight it would drop a little faster.

Any advice? I know I should start watching what I eat a little better.. I guess I can blame the three cheeseburgers and pancakes / syrup / cheese eggs I hate this week...

Wednesday, November 19, 2008, 8:11 AM

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Don't get discouraged so easily! You have just now entered your body into a new program. Give it some time to adjust. The weight did not come on overnight. Keep your hopes up. You are doing great and you ARE going to see some dramatic results over time! I am sure!

Wednesday, November 19, 2008, 8:30 AM

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OP.

Yay! I lost 4 lbs this week! Amazing what a good diet and a change of routine can do!

I'm so happy, because it's the first time I've been under 300 in 5 years!

- John,
297 lbs. :)

Wednesday, November 26, 2008, 8:11 AM

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Big congrats to you, John! Remember what you've accomplished so far to get you through the holiday weekend, which ushers us into the holiday season!

This is crunch time - stick with the plan and perhaps you can start 2009 well under 300 :)



Wednesday, November 26, 2008, 7:22 PM

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OP.

Wow.. another 4 Lbs this week.. I'm so happy right now.. Lol. :) I honestly didn't think it would happen this week, because of Thanksgiving, but I went an extra day because I ate a little too much. :) Turns out it balanced out.

- John
293 lbs. :)

Thursday, December 04, 2008, 6:20 PM

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OP

Well.. Lost 2 Lbs this week.. but I've began taking ThermoPlus to go with my Catalyst..

Aiming for 6 lbs over the next two weeks.. so I can be 285 before Christmas. :)

Wednesday, December 10, 2008, 6:14 PM

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hey good start i want to get into the USMC and had to cut my eating habbits and get in shape to be eligible to even be considered so now I dont eat past 6:00 pm any more. eat more protien and am taking arson ,wich could be bought at gnc or wherever they sell health suppliments if your looking into that i recommend it but diet. Before i was on it i was weighing 244 pounds and and now within a week and a half i now weigh 234lbs. I started warming up with a 5 minute walk and then i would jog at a good pace for two minutes then walk for three min. 4 reps. a couple of days i went up on jogging like doing 4 min and 2 min walking. it helps me especially at the weight i am at. its hard in the beggining but you have to stay MOTIVATED. its not impossible.Get some shoes and keep hydrated.walk some if you cant get to jogging quick GOOD LUCK. REMEMBER STAY MOTIVATED!!!!

Link

Thursday, December 11, 2008, 12:30 AM

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OP

For anyone who may still be following this..

I lost another 4 Lbs this week. :)

- John
287 lbs. :)

Wednesday, December 17, 2008, 9:49 PM

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John- That's fantastic!!! And I think really impressive in light of the holiday season. Keep it up!

Thursday, December 18, 2008, 8:36 AM

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OP

I weighed in this morning at 285.. so another 2 lbs.. and I've reached my Christmas goal!

Barely made it, but I did. :)

Wednesday, December 24, 2008, 8:18 AM

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OP, that is great! It's awesome to see someone making so much progress, esp. at this time of year.

Wednesday, December 24, 2008, 8:36 AM

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Update: :/

I was just wondering how your journey is going?! Are you still taking AdvoCare products? If you need any help in getting the product here is my ling... hope all is well!!! :)

Link

Friday, July 15, 2011, 1:19 AM

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I lost 90 pounds in 1 year

I am a 20 year old male and I have now lost 100 pounds. I lost all of this weight just by counting my calories. I ate 1500 a day. It is really hard at first but its easy once you get used to it. I have started exercising now. I want to build muscle and become more active. I like to take walks in the morning. I have read that it is best to take walks before you eat in the morning because your body will use stored fat for energy. It has to be low intensity so you get your heartbeat up but not enough to get out of breath. Walking for 30 minutes 3 times a week and counting your calories every day will be an easy and effective way to lose weight.Try to eat meals under 500 calories so you can have snacks in between. It is good to spread your meals out so you do not get as hungry between. Things like cereal, oatmeal, fruits and eggs are good for breakfast. Apples are good snacks that have plenty of fiber and vitamins. Eat more green vegetables with meals because they have less calories than side items like potatoes and macaroni. Eat chicken and only lean meats. Try to get 90/10 when you by ground beef. Most of the meat you buy will give you a calorie count based on ounces. A kitchen scale will be good for measuring how many ounces of meat you have (Measure before cooking). You can find a lot of tools and information that will help you online. If you do not have a label to look at, you can find calorie information for foods online. Drink only water and plenty of it. Water will hydrate you and help you to feel full longer without adding any calories. When you take in enough water every day, your body will release stored water from your cells. Lemon juice is really good to add to your water for taste and it has no calories. Good luck with your body transformation. It takes a lot of will power to change your habits and you are going patience cause it takes time. I will stop rambling now but I hope some of this information helps you.

Thursday, August 09, 2012, 3:32 PM

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Hey!

If you want home exercise equipment, by all means buy it and use it. But buy it USED so that you can ultimately sell it without having lost money. For example, look on Craig's List for used equipment. When you get tired of it or stop using it, sell it the same way you bought it, hopefully for about the same price you paid for it.

I belong to a fitness center for $10/month. I go there every other day. Fitness centers have become so popular and the US economy is so bad that prices for belonging to fitness centers have come down. They are offering deals! In addition to all different kinds of equipment, they have exercise classes, dance classes, yoga, karati, biggest loser contests, spinning, etc, etc. You even end up making new friends in these places! (Dancing is a great way to lose weight!)

Good luck to you!

Thursday, August 09, 2012, 3:58 PM

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