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  1. #1
    Registered User dbtb3's Avatar
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    Arrow 6'2" - 250lbs - Needing a lifestyle change

    Brief summary about myself and what I'd like to accomplish.


    Male, 28 years old, 6'2", 250lbs
    Work from home. Former soccer & football athlete, always pretty fit, never have been concerned with my weight until now. I'm broad in my shoulders and I carry my weight decently for my size and height. I no longer play any sports since (2014) and have had zero physical activity since 2015.

    In 2015 I weighed 215, fast forward to 2020 and I'm 250lbs - My face has gotten fatter/more round than it use to be.

    I'm just all around unhappy with my appearance

    Daily/weekly bad habits include way too much fast food and consuming on average 6-8 beers a week (sometimes 10) I am a social drinker and love trying new beers, but am all for giving it up to drop my weight.

    I'm very aware the above food habit and alcohol needs to go. I can do that, however I am needing to find foods that are healthy, easy to make and will keep me full. Currently I'd say I average 3,500-4,000 calories daily. (Too much)

    I consume way more food than I feel I should and I contribute a lot of that to

    1. Not eating the right foods.
    2. I do not stay full
    3. I eat extremely extremely fast

    I'd love to drop back down to the 215-220 range of weight as I am comfortable in my appearance that that weight and I felt healthy, but I am unsure where to begin. The obvious things to me are 1. No alcohol. 2. Change my diet and 3. Exercise.

    I am truly looking for guidance on meals, foods and the type of exercise I should be doing in order to get to my ideal weight. I have a new membership to planet fitness and I'm looking to make some immediate changes in my physical activity, food choices and overall well-being.

    Tips. Guides. Links. Thoughts etc... are all appreciated.
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  2. #2
    Resident Craft Brewer Hooverville's Avatar
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    Stick to protein dense foods. Limit carbs somewhat. 6-10 beers a week? Right. Try not drinking for a month.

    Count calories through MFP or similar app.

    Weigh calorie dense foods for tracking (think butter, peanut butter, oil, steak, cheese, nuts)

    Eat less, move more.
    It's your diet.




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  3. #3
    Registered User clwhoops44's Avatar
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    Going to offer up something to think about. You and I are in a pretty similar boat, it seems, though I started at a much higher weight than you are. I graduated high school at about 235 and felt really good - solid and strong. Fast forward 10 years, I weighed 310 pounds and felt terrible. That was February 2019. I told myself 250 pounds was my goal. After all, I felt really good at 235 and what's 15 pounds on a 6'3 frame. Well.... 250 came and I was not happy at all. Then 240, then 230, then as low as 220. What I found was, 235 pounds =/= 235 pounds. If you are a former athlete, as was I, you probably had a good bit more muscle back then. My mistake was eating at way too steep of a calorie deficit (consumed about 1,500 a day), plus 45 minutes to 1 hr of intense cardio, followed by a brief, lazy lift session. I lost the weight extremely fast. I weighed 250 by the time my daughter was born at the end of May. 60 pounds in about 3.5 months. In hindsight though, I would have been much better off to eat at a more modest calorie deficit and make lifting my top priority, followed by a little cardio if time/energy permitted.

    By the way, one of the keys to my weight loss was refusing to "drink any of my calories away". I figured if I was only going to take in 1,500 calories a day, every damn one was going to be food. I switched to diet soda and unsweet tea. Maybe that will help you abstain from alcohol for a while.


    Good luck!
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    Originally Posted by Hooverville View Post
    Stick to protein dense foods. Limit carbs somewhat. 6-10 beers a week? Right. Try not drinking for a month.

    Count calories through MFP or similar app.

    Weigh calorie dense foods for tracking (think butter, peanut butter, oil, steak, cheese, nuts)

    Eat less, move more.
    As said, high protein, moderate carbs work best when trying to lose fat and retain muscle mass. Keep yourself in a deficit and track everything you eat (at least for a while).

    Also as mentioned, the beers aren't doing you any favors. You will have to ask yourself if that is really helping you achieve your goals or if its worth impacting your progress.

    Start by reading the stickies, get your eating in order and get yourself on to a novice routine like fierce 5.
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  5. #5
    Registered User dbtb3's Avatar
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    Thanks for all of the advice and replies so far.

    Can anyone recommend foods to eat to stay full? I find myself constantly hungry and eating whatever just to fulfill my hunger. Any links to a particular post that you've found beneficial or of good quality?

    My 215 weight in 2015 was satisfactory for me. I am not too concerned on maintaining muscle, but rather just want to drop the fat. Whether that be 30 lbs or 50lbs.

    Would it be wise to start out on a 1500 calorie deficit and start with cardio? Or should I also implement lifting into my workout routine?
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  6. #6
    Harsh Truth Distributor xsquid99's Avatar
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    You really should start by reading the stickies in this forum and the nutrition forum, they can point you towards all the information you need to get started...

    Particularly these:

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    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173439001

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=2845231
    Last edited by xsquid99; 01-21-2020 at 05:25 PM.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  7. #7
    Registered User LeaninBack916's Avatar
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    Originally Posted by clwhoops44 View Post
    Going to offer up something to think about. You and I are in a pretty similar boat, it seems, though I started at a much higher weight than you are. I graduated high school at about 235 and felt really good - solid and strong. Fast forward 10 years, I weighed 310 pounds and felt terrible. That was February 2019. I told myself 250 pounds was my goal. After all, I felt really good at 235 and what's 15 pounds on a 6'3 frame. Well.... 250 came and I was not happy at all. Then 240, then 230, then as low as 220. What I found was, 235 pounds =/= 235 pounds. If you are a former athlete, as was I, you probably had a good bit more muscle back then. My mistake was eating at way too steep of a calorie deficit (consumed about 1,500 a day), plus 45 minutes to 1 hr of intense cardio, followed by a brief, lazy lift session. I lost the weight extremely fast. I weighed 250 by the time my daughter was born at the end of May. 60 pounds in about 3.5 months. In hindsight though, I would have been much better off to eat at a more modest calorie deficit and make lifting my top priority, followed by a little cardio if time/energy permitted.

    By the way, one of the keys to my weight loss was refusing to "drink any of my calories away". I figured if I was only going to take in 1,500 calories a day, every damn one was going to be food. I switched to diet soda and unsweet tea. Maybe that will help you abstain from alcohol for a while.


    Good luck!
    I agree a lot about the weight loss. When i did my first round of weight loss 8 years ago, i lifted some, did lots of cardio wasnt happy. Built some muscle but now 8 years later Im trying to get back to the 250s (I'm 6'6").

    I will say it's "harder" in terms of progress to see the scale move down slower but I prefer to have my cut calories at a reasonable level (currently about 750) under maintenance than to go all out and lose the weight really fast. Sure, the scale will move down but you lose mass. My only cardio includes walks, sports with friends, etc. If I'm at a gym I am lifting weights and doing the exercises to try and preserve whatever lean mass I can save.

    I love your second part though. I agree 100%. The only drink I do is the occasional protein shake or, on some event days, hard liquor measured out mixed with coke zero. I can do 3oz of a hard liquor for 210 calories.... and get turned up extremely fast while on a cut.

    My trick with events is to bring your own insulated drink container. Pre-mix it up before you go and enjoy at the friend's house/time out/etc. Most people think its water.
    Last edited by LeaninBack916; 01-21-2020 at 04:10 PM.
    6'6". Just trying to go beastmode every day at the gym. Tall/fit is what I WANT. Sub 290s by June is the goal.

    Nov 30, 2019: 336
    Jan 31, 2020: 322.8
    Feb 28, 2020: TBD
    Mar 27, 2020: TBD
    May 1, 2020: TBD
    Jun 5, 2020: TBD

    http://herewelift.blogspot.com/

    -Diet is 90%
    -Lift hard or go home
    -STFU And Lift <-- Cutting = Lifting to save LM/Less Cals

    #HereWeLift #LiftHardOrGoHome #Beastmode #YesWeLift2020
    ---------------------------------
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  8. #8
    Registered User LeaninBack916's Avatar
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    OP, it always takes something to motivate us. Mine was the realization that counting calories saves me from myself. I would rather be lean than to be fat and unhappy.

    It's all about what motivates you. I'd say skip the beers and if you really are a social person, find the occasional time where you really want to go out and incorporate those calories into your day. On your cut, if your calories are 1800, leave 200-300 or alcohol and then only eat 1500. It may suck a bit more but you won't be upset with yourself the next day. It'll also help you to limit how many "drinks" you smash.
    6'6". Just trying to go beastmode every day at the gym. Tall/fit is what I WANT. Sub 290s by June is the goal.

    Nov 30, 2019: 336
    Jan 31, 2020: 322.8
    Feb 28, 2020: TBD
    Mar 27, 2020: TBD
    May 1, 2020: TBD
    Jun 5, 2020: TBD

    http://herewelift.blogspot.com/

    -Diet is 90%
    -Lift hard or go home
    -STFU And Lift <-- Cutting = Lifting to save LM/Less Cals

    #HereWeLift #LiftHardOrGoHome #Beastmode #YesWeLift2020
    ---------------------------------
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