Post: #1

I stepped on the scales last night and saw I am now 98.7KG - nearly 100KG!

I'm overweight, 6'0, 27 years old.

I've ballooned up massively in the past 3 years due to excessive drinking and a lack of consistent exercise.

My proposed routine is a 1 hour walk upon waking. 6 days a week.

Eating home made food. Veg, meat, fruit, fats, nuts (in that order). 7 days a week

Lifting to fatigue 1x per week, deadlift only.

Sleeping until I wake up, no alarm clock.

Does this seem like a realistic routine to lose the weight?

I want to drop 30lbs in the next 100 days.

Cheers bros!

Post: #2

Two meals a day, no snacking. Lift six times a week.

Doing those two things got me to six pack abs (lost 15 lbs in four months).

Post: #3

I lost 15 lbs in 2 months just by cutting out all sugar, bread and carbs. Never going back to them.

And have sex, often.

Post: #4

(07-25-2014 02:05 PM)Goldmund Wrote:  I lost 15 lbs in 2 months just by cutting out all sugar, bread and carbs. Never going back to them.

This. It's that simple.

"Veg, meat, fruit, fats, nuts"- that's about perfect. Don't forget the eggs. That will do the weight loss without the gym. Because, let's face it, if your idea of 'walk, eat, lift, sleep' is a solitary weekly deadlift session, you may as well not bother and save yourself the gym membership...

I would spend the hour every day that you plan to spend walking pumping iron instead. Stronglifts 5x5 or something, that's quite time efficient.

Post: #5

(07-25-2014 03:03 PM)roberto Wrote:  I would spend the hour every day that you plan to spend walking pumping iron instead. Stronglifts 5x5 or something, that's quite time efficient.

YES......THIS.

Post: #6

Please read this brilliant post by Nemencine on habit formation:

/thread-36809-...#pid745893

Here is the key takeaway: don't try to do too many things at once -- that is why people fail.

Initial enthusiasm only gets you so far. The key is to achieve habit formation that takes you beyond this. And that is best done is small repeatable steps.

In your case, you are trying to do six or seven new things all at once. You may do them for a while but then you will probably let some slip -- and then when some slip you will let more slip... and so on.

Start with one thing. Then once you've consolidated that one thing such that it's automatic -- add more. And so on. (Again, read Nemencine's full post).

If you feel that the main reason for your weight gain or the main problem is drinking to excess, then just concentrate on that: cut down on your drinking, or cut it out completely for a set period. Just that one thing -- but make sure you follow through on it every day without fail.

Or if you think the main thing is overeating, just cut your portions by 1/3, every meal. Nothing else -- just do that, but each and every day.

Only once you've consolidated habit number 1, add the next one -- for example, exercise. Keep doing that until it is consolidated.

And so on.

Don't try to take on too many things at once. Be patient, and you will be sure to solve the problem.

You mentioned excessive drinking first. So you may want to start there.

Post: #7

You may want to consider intermittent fasting. There are a bunch of threads on the forum.

Here is one.

/thread-15879.html

Post: #8

Same here man...32 years old 180 cms (5'11) started at bodyfat of 32 and 101 kgs...at the end of my second week now lifting weights, HIIT cardio and crossfit today. Also monitoring my calorie intake with the myfitnesspal app on my ipad. I recommend you to use this as well. Currently not focusing on girls, going out or being social whatsoever. Only work and the gym for me in the next weeks/ months. Wish you and others good luck achieving your/their goals.

Post: #9

I also reccomend you check the thread out on cooking one "big load" to eat all week.

Having your fridge stocked with good healthy meals making sticking to a good diet a lot easier. It also saves you a lot of cash, most of the healthy meals in there come out to less than $2 per meal,

Post: #10

Oh yeah...no breakfast, only black coffee. I don't start eating until around 3pm.

Post: #11

Attention whore?

Post: #12

Starting Strength/Body of a Spartan combined with Paleo diet. Throw in some intermittent fasting. Also, instead of walking for an hour, do some more intense cardio or if you really want to ramp it up, do P90X. Two-a-days of P90X combined with a weight lifting regimen.

Post: #13

CALORIE DEFICIT!!!!!!!!!!!!!!!

Post: #14

And the bro science has commenced.....

You just said why you gained weight. Reverse those things is the first step.

Then get your ass into the gym on a regular basis.

The walking is nothing although it's good for mental health.

Your proposed diet sounds good also.

I would recommend getting resistant starch in there to help you between meals and to counteract the desire for sugary foods when you quit drinking.

Post: #15

Instead of walking for an hour a day download P90x or jump rope.

Post: #16

(07-26-2014 11:18 AM)Sidney Crosby Wrote:  Instead of walking for an hour a day download P90x or jump rope.

Yeah jumping rope is the king of cardio. If you can jump rope for 10 minutes straight at a reasonable speed you are the man.

And the way I view it losing weight is 90% what you eat.

Post: #17

Why not do both? Go on a 40 minute walk then jump rope for 20.

Post: #18

(07-25-2014 06:03 PM)Goldmund Wrote:  Oh yeah...no breakfast, only black coffee. I don't start eating until around 3pm.

Hot black coffee will also cleanse the system getting that digestive system regular.

I don't believe people age mid-20s and up with slowing metabolism should eat bigger portions during breakfast if the goal is to stay slim. When I ate big breakfasts, I was still just as hungry for lunch so it resulted in me gaining 20 pounds (that I've lost). You also don't want a food coma in the morning in that work commute too.

A morning snack like some bars or fruit are absolutely essential though before early workouts obviously.

Post: #19

Crash weight loss that works:

Intermittent fasting (eat only between 18-24)
Low to no-carb
Maximum 1500 cals a day, 2000 on workout days
Walk 30-45 mins a day on a 10% incline with 4.5-6 speed (brisk pace)

Follow that and you'll drop 2 kgs a week.

Post: #20

- Cut out booze
- Less walking, more lifting. Walking 1 hour a day and deadlifting once a week isn't the most active of lifestyles. All people who have a bit of a physical job spend a lot more than one hour walking a day. Better lift 5 days a week for 45 min followed by 30min of steady cardio.
- Waking up with no alarm clock? Get something going in your life and force yourself to wake up. Laying in bed longer isn't going to speed up your weight loss.

Post: #21

^no doubt thats better than doing nothing but its far from the best approach.

Coffee doesnt "cleanse" your system. Its overall effects are poisonous and makes you weaker over time as you increase amounts of caffiene.

Post: #22

You can still drink, just stop having such large amounts of beer, wine and lager. Those make you fat in no time at all. Take up things like vodka on the rocks.

Post: #23

Vodka is better than beer but it's still dangerous. There's 64 Calories in an oz which means there's almost 100 Calories in a standard vodka and soda water. A 12 oz beer is only 150 Calories so if you add any mixers to the vodka it's as bad as beer. A 750 mL bottle of vodka is enough Calories for nearly half a pound of fat.

My rule of thumb is don't drink enough to get buzzed more than once or twice a month when I'm on a weight loss or strength conditioning plan. Have the beer and enjoy it - but just have one.

Post: #24

(07-25-2014 01:49 PM)2014 Wrote:  I stepped on the scales last night and saw I am now 98.7KG - nearly 100KG!

I'm overweight, 6'0, 27 years old.

I've ballooned up massively in the past 3 years due to excessive drinking and a lack of consistent exercise.

My proposed routine is a 1 hour walk upon waking. 6 days a week.

Eating home made food. Veg, meat, fruit, fats, nuts (in that order). 7 days a week

Lifting to fatigue 1x per week, deadlift only.

Sleeping until I wake up, no alarm clock.

Does this seem like a realistic routine to lose the weight?

I want to drop 30lbs in the next 100 days.

Cheers bros!

Those are best, but if we focus on sleeping habits, diet, physical exercise, then we need not do face any problems and even we won't require problems from obesity also.