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  1. #1
    Registered User Draggit's Avatar
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    Smile 24M 373lbs 6'1" overweight since I was 10 or so, need advice

    Hey guys my name is Austin, and as the title explains I am morbidly obese and have been so the majority of my life.

    Im looking for tips and advice for losing weight. I ask kindly to please not try and sell me something, just leave any advice or tell me about your own personal experience.

    My only successful attempt at losing weight was between 2018-2019 for about 8 months. I dieted and exercised daily, restricted my calories to 1800 a day and stuck to it pretty seriously for 8 months. Went from 365 to 278 in those 8 months and felt phenomenal. I was on a high like never before by the end. Everything in my life was going great and I was very happy, and I wanted to enjoy that. So I slowly stopped working out little by little, stopped enjoying the gym as much and seeing it as a tedious thing to get over with.

    Rather than pushing myself and being excited for every rep and pushing past that voice in my head, that says "Ok that's enough you can rest now", for another few reps until it really burned. I started to only do my 15 reps then move on, regardless of if I was using proper form, controlling the weight or even feeling it at all. I was going through the motions and getting it over with. And that lasted about a month before I stopped going altogether. Also during that last 1 to 2 month period I stopped losing weight. And honestly my memory is pretty fuzzy, so I can't recall exactly how my diet was at the time, but I do know that I stopped tracking calories around that time.

    In the year and a half since then I have promptly put back on almost 100 pounds. I feel horrible, physically and mentally. I went from a large shirt size to a 3x or even 4x in some brands. a 38 waist to a 50 to 52 waist. I get winded from a flight of 20 steps, when I used to be able to jog a mile easily in 9 minutes. I don't know what went wrong and where my progress stopped. I have been in denial that things were going wrong or bad for so long that I don't even know where to start.

    My main issue is diet and consumption. I have LIVED off fast food for the last 15 months exclusively. We're talking McDonalds, Zaxby's, Dominoes, Pizza Hut, Chinese Takeout, Mexican Takeout, and the occasional something else to mix it up. At my worst I was spending $40+ a day eating 1 to 2 pizzas and 2 to 4 other stops at various fast food places. Lately I try to limit it to $15 a day, be that a pizza and something small from a fast food chain, or making chinese last the day, etc.

    It's horrible. My bowels aren't happy and im shocked im not diabetic by now.

    As far as I know I have yet to cause permanent damage, but I honestly don't know how much longer that can last.

    I need help and advice, and given my gross consumption and the cost of that I have no savings to talk to a dietician or pay for a personal trainer.

    I have a gym membership to anytime fitness, and going to the gym really is no issue. I can go everyday for 1 to 2 hours. It's knowing what to do and having a plan and sticking to it that is difficult.

    But again, diet and consumption is the biggest issue by far. What should I eat? How do I know im getting what I need? I have a basic diet plan in mind, but is it enough?

    Chicken breast - (boiled, grilled or baked)
    brown rice
    veggies - (broccoli, corn, peas, green beans, asparagus, onion, bell peppers)
    Oatmeal, low sugar
    Almond milk or 1% - with the occasional 30g protein mixture
    Tons of water - with the occasional electrolyte mixture
    Lots of fruit - (apples, bananas, peaches, some berries)
    Carbmaster Yogurts - Cause they're cheap and reasonably healthy

    I wouldn't mind adding turkey or even trying salmon from time to time, not a huge fan of fish. Nothing against red meats or pork, I just don't know if its as good as poultry and fish.
    And again I think if I started at 2500 or so calories then trimmed it down with time that it would be great

    So if you see any holes in my diet or im lacking something important for a healthy day to day life please feel free to share.

    As for routine, if you have any suggestion I am happy to hear. I was planning on starting off with the machines at the gym, doing 4 to 6 different ones a day and cycling that for a few weeks just to wake my muscles up and get them used to moving again. I don't want to put an emphasis on cardio, maybe do 20 minutes a day at the end and vary it when I can comfortably get on a bike.

    My goal would be 225lbs. Im not sure what a realistic timeline to get there would be, Im thinking 2 years.

    Im so very tired of feeling the way I do, of being in pain at my easy job and of just instinctively finding myself in a fast food drive thru or walking in to grab takeout. Im not happy with myself physically or mentally in the slightest. I love myself and i've done quite a bit of therapy to overcome the other crap in my life that has bugged me. This is the last thing, getting my health right.

    I want to be active, I want to do exciting things like skydiving and playing paintball and racing cars and I just cant see myself doing any of that pushing almost 400 pounds. I really want to play survivor too!

    I don't have a support system to lean on or get advice from so im hoping I can find that here. I feel like I have a good plan, i've been thinking about it and refining it for well over a year. My goal is to change my life, not just do something long enough to get the weight off. I want health and fitness to be a forever part of my life. I want to enjoy it and grow mentally with it. I want to make friends and be active and just live life.

    Looking forward to advice and comments and criticism. I'll read this on my breaks today and I plan on going grocery shopping first thing Monday. In the meantime its chicken wraps and chicken salads at work.
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  2. #2
    Registered User RandyMcFlab's Avatar
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    Calories in vs out should be your priority - the diet you have designed for yourself would be great , but do you think you can stick to it when you currently live of a diet of crap? I hate to say it but If you try and swap from that to the diet you designed you might just be setting yourself up for failure.

    It does not have to be all or nothing.

    Whats far more important is that what you are doing is sustainable as a long term change.

    As for a workout check out the allpro routine.

    gym 3x per week full body is all you need to do right now, you certainly dont need to be there every day.

    If i was at your point now (and i wasnt that far of in the past) I would be counting calories, and working out 3x per week. 2500 calories sounds fine, You could probably get away with a few more.
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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  3. #3
    Registered User Draggit's Avatar
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    I really appreciate your input Randy. And I see where you're coming from with the all or nothing mentality and setting myself up for failure. And starting off I agree gym 3 to 4 times a week with a fullbody workout is a good starting point.

    For me, I am Addicted to fast food and comfort eating. I feel like I need to be strict and plot out my daily intake and stick to it, and in time it will become habit and an afterthought. Because that's how it was before. I didn't eat any fast food for those 8 months. And anytime I had anything unplanned, I didn't crave it or have to have more. Food was just food back then. Where as now its pretty much the only thing I look forward to in the day. Food and sleep and clocking out of work. And that's not a great cycle.

    I feel that if I just count calories and continue to eat what I want, I would fail more easily. Because 2500 calories is very easy to reach on fast food. That's not even an entire large pizza. And I regularly down one of those in 20 minutes.

    Where as a pound of chicken breast, brown rice and veggies is just a filling as a large pizza, a 6th the calories and has much more beneficial nutrients.

    Im a very logical person. And it bothers me how illogical my current diet is. It genuinely upsets me at times. And simultaneously loving and hating something is very frustrating. Id rather not think about it and put more energy and focus onto other things.
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  4. #4
    Train hard play harder Tommy W.'s Avatar
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    Start by eliminating all ultra processed foods and alcohol. That alone will make the pounds fall off. You're where you are because of those things. You don't get to your weight by eating\drinking non processed foods\drinks
    If you don't get what you want you didn't want it bad enough
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  5. #5
    Registered User Khrozt's Avatar
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    So this is coming from someone who has been right along with you(without the height to take a role in the weight as I'm only 5'5) and have been 400+ lbs since High School up until about a month ago as I've lost 120 lbs in 6 months, starting weight was 500 beginning of January 2021. Diet is key and consistency is key, if you truly want this you need to figure out the best way for you to keep doing it, find what's "fun" for you, your body and your mind. I suggest using MyFitnessPal until you truly think you can track your calories without it, you don't need premium. Find something you enjoy whether it's lifting weights or just walking, I ONLY walked for the first 4 months and was losing steadily, still am and I've yet to add in weights for the most part. I'm not saying you don't need to do weights, in fact, I recommend it! I would lift if I had the money or space so I mainly just do squats, pushups and things with dumbbells but my knowledge even with dumbbells isn't great(I could be doing way more with them!) Again, my knowledge has only come from my own experience and what I've researched or talked about on here in the past 6 months. Just be sure before you do any working out you stretch and do easy stuff first set so you decrease the chance of injuries as an injury could set you back weeks. As far as the food goes it looks good, I'd maybe add in Avocado or some nuts(healthy fats)? I'm sure someone would give better advice or knowledge than myself on your diet but I truly do understand where you are coming from and the struggles physically and mentally back when I was high 400s and as Tommy stated, cut out processed foods and liquid calories like soda and beer, it really adds up quickly too! If you want to add me on MyFitnessPal it's the same name here and I'll be glad to speak with you about anything and everything whether you want to ask questions about my journey or anything of the sort, just know, everyone's journey is different and your journey is your own so figure out what you and your body like. Hopefully not too long of a reply, apologies if so, I wish you the best of luck and hope to see you around and giving updates from time to time.
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