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Weight loss basics?
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RexImperator Offline
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Post: #26
RE: Weight loss basics?
Quote:I'm talking out of my ass but I'm going to assume that if you're 6'3 and 275, you're eating somewhere to the tune of 5000 calories a day.

Not necessarily. There’s a lot of variation in metabolisms. As an example, I’m 6’1” and 255. At 2200 calories a day I don’t really even lose weight. I just maintain. It takes getting below 2000 consistently to see anything go down.

If only you knew how bad things really are.
06-03-2018 04:34 AM
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Fortis Online
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Post: #27
RE: Weight loss basics?
I HIGHLY doubt you got 255 at 6'1 off of 2200 calories a day, Rex, but you can believe what you want.

I think most people in this thread would agree that a dude has to really stuff himself to weigh almost 300 pounds at 6'3. Also, please note that GFD said he trains every other day. I'm going to go out on a limb here and assume that he's eating quite a bit if he's going balls to the wall in the gym.

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06-03-2018 04:49 AM
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Post: #28
RE: Weight loss basics?
No I didn’t say I got to that weight on 2200, but that maintains it. Maintenance requires much less than gaining.

If only you knew how bad things really are.
06-03-2018 08:51 AM
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SamuelBRoberts Offline
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Post: #29
RE: Weight loss basics?
I posted this in a PM to GodFather Dust, but it occurred to me that they might help other people so I'm posting them here too:

Quote:First: what is your bodyfat percentage? You need to know this if you're going really heavy in the gym because it's going to influence your diet. There's a big difference between being built like Mark Henry and being a fatass who just needs to put the pizza down.

Second, with your size you should think about getting tested for sleep apnea. Do you ever have insomnia problems? If so, definitely do it. That will fuck up your weightloss bad. Sleep is incredibly important to weightloss, and good quality sleep even moreso.

Third, get a thyroid panel done. That's another thing that can fuck with weightloss too, and it's very common. It's fixable with a cheap pill, and it's something you'll want to correct if you have it.

Fourth, a supplement that works well is green tea extract, you can get it in decaf if you don't like taking caffiene. I've taken it myself and seen good results. It's also like 12$ a bottle or something.

Fifth, casiene protein as opposed to the typical whey works wonders for weight loss. Fills you right up. There was a study done several years ago in Sweden where people on Casiene lost like 30% more weight than people on the standard whey, if you're curious I can dig it up. Maybe start mixing some in with your typical blend.

Also, GD can you post your PRs for your compound lifts (Bench/Squat/Deadlift)? I'm trying to get a picture of your bodytype and I'm kind of struggling. I don't know many people who put in serious gym effort over a sustained period of time and are still morbidly obese.

I think last time I posted this info (There was another guy asking for help with weight sometime last year) there was something of a misunderstanding with some of the other members, so to make it perfectly clear: the most important thing is a diet and exercise program (In your case, diet mostly). If you do everything I listed and continue eating like shit, you will not lose as much weight as you want. But if you do get your diet in order, the things I listed above will accelerate your progress dramatically.

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06-03-2018 08:18 PM
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General Stalin Offline
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Post: #30
RE: Weight loss basics?
I don't really have much to contribute but I just want to say thanks to all the guys posting good content in this thread. I am on a mini-meetup right now (just trying to lose 10-15 lbs) and I know very little about proper dieting and cutting techniques so this is a huge help.

I've tried just generally cutting back calorie intake without changing what I eat and I lost 5-6 lbs really fast but have stagnanted at that weight for the past week.
06-03-2018 09:04 PM
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godfather dust Online
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Post: #31
RE: Weight loss basics?
Hey I got a ton of information so far, I weighed in 283 fully clothed at 5pm (gonna try in boxers first thing in morning for more accurate reading.)

So far the two main things I'm going to try are chicken broccoli rice and a 5 hour window to eat (got a PM) and the calorie counter.

In regards to SamuelB I'll have to get the thyroid check and sleep apnea check.

I also need to buy a food scale, I'm getting calories off food bags but for chicken breasts etc I'll need to weigh.
06-03-2018 09:45 PM
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Steelex Offline
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Post: #32
RE: Weight loss basics?
Eat less, move more.

I just took a guy from 350+ to 200 in a little over a year. He dropped fast food, junk food and alcohol, and I had him get a back breaking manual labor job.

He dropped the first 80 in 3 months. His doctor thought he started smoking meth.

All that fat on your body is just energy waiting to be used. You gotta dig in, get hungry, and move your ass a whole lot more than you have been. Get used to the idea that it's gonna fucking suck.

If you wanna know why we have an obesity crisis, it's because we have a willpower crisis. People are fucking pussies these days. You stop that behavior, you fix your issues.
06-03-2018 11:34 PM
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KMK Offline
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Post: #33
RE: Weight loss basics?
Hard manual labor is a good recipe for permanent physical injury, especially if you're doing it on someone else's schedule and list of demands and especially if you were a sedentary kid.

Eat less and do a lot of cardio and calisthenics is a much more actionable plan for most obese people.
(This post was last modified: 06-03-2018 11:58 PM by KMK.)
06-03-2018 11:57 PM
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Steelex Offline
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Post: #34
RE: Weight loss basics?
KMK doing a real man's job is never a bad idea. Don't give a fuck what you say.
06-04-2018 12:01 AM
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KMK Offline
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Post: #35
RE: Weight loss basics?
You're no authority on what a "real man's job" is, and a lot of men have bodies that aren't cut out for hard labor. Don't give a fuck what you say.
06-04-2018 12:05 AM
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SamuelBRoberts Offline
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Post: #36
RE: Weight loss basics?
There are probably easier and better ways to lose weight than quitting your job to work for one that pays far less.

Datasheets: Stretches for Better Posture, Sous-Vide Cooking
06-04-2018 12:08 AM
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Post: #37
RE: Weight loss basics?
(06-04-2018 12:08 AM)SamuelBRoberts Wrote:  There are probably easier and better ways to lose weight than quitting your job to work for one that pays far less.

Ask that guy who went from enormous fat fuck to human sized in a year to see if making less money for a while was worth it.

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
06-04-2018 02:57 AM
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Post: #38
RE: Weight loss basics?
(06-03-2018 11:34 PM)Steelex Wrote:  Eat less, move more.

I just took a guy from 350+ to 200 in a little over a year. He dropped fast food, junk food and alcohol, and I had him get a back breaking manual labor job.

If you wanna know why we have an obesity crisis, it's because we have a willpower crisis. People are fucking pussies these days. You stop that behavior, you fix your issues.

I have never been a gym / PT guy. 25 years of forced PT in my career made me really hate that shit. Although I do know lots of people love it, and for people in the city it's pretty much the only option so it's necessary. I agree that if you have the time and resources (big yard, farm or homestead), real hard physical work is the way to go. It's just not practical for most people.

Cut out the salt, excess carbs & processed/fast foods, only snack on raw veg with no dip and boiled eggs. Stay active, it sounds simple but park further away, take the stairs and stand 95% of the time. If that doesn't start causing you to drop 1-2 lbs a week you need to look at portion size.

Drink as much water as possible. Often when you get the munchies it's actually your body telling you your thirsty. So if you find yourself standing in front of the fridge wanting something, pound back a couple glasses of water and give it 15 minutes. You probably won't be craving snacks.

Be harder on yourself.

"Women however should get a spanking at least once a week by their husbands and boyfriends - that should be mandated by law" - Zelcorpion
06-04-2018 06:00 AM
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Post: #39
RE: Weight loss basics?
I think finding an active job is the point, KMK. Some people simply aren't active enough because they work jobs where they're not supposed to move around a lot (desk jockey).

I'm a teacher, so I'm on my feet all day on top of being very lean naturally. I have a bit of an unfair advantage when it comes to staying lean over desk workers.

I will be checking my PMs weekly, so you can catch me there. I will not be posting.
06-04-2018 06:23 AM
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General Stalin Offline
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Post: #40
RE: Weight loss basics?
^Agreed, Fortis.

I also agree that hard physical labor over the course of a long period of time can and will fuck you up. I grew up blue collar and everyone I know who turned wrenches, dug ditches, moved piles, and climbed ladders all wound up with permanent issues directly because of it in their later adult life. That said...

(06-03-2018 11:57 PM)KMK Wrote:  Hard manual labor is a good recipe for permanent physical injury

This sort of anti-hard work rationalization is silly. I believe a certain amount of hard work is good for everyone. Mentally and physically. Maybe not a lifetime's worth, but either a few years busting your ass or a casual hobby that is labor intensive. Something that keeps your body in good physical condition, keeps you humble, and lets you know the meaning of an honest day's work.

I do my own yard work, roll around on my own back busting my knuckles on my car, and lift weights 4-6 times a week. I find all of these things have been great for me.

We have a lot of fat ass people these days because so many jobs are sedentary and hardly anyone lives on a farm anymore, does their own house work, or even owns a house at all for that matter. Everyday life for most people used to mean getting off your ass and doing work with your hands and body to get by, but now so many of these tasks are just pushed off on others, paid for to be done for others, or generally eliminated by technology.
06-04-2018 10:18 AM
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Post: #41
RE: Weight loss basics?
I'm typically in manual labor, though right now sales due to injury. I walk around most of my shift (furniture sales.)

A member who PMd me has me on a fast plan (5 hour eating window.) I have 2 hours left and 1700 calories before hitting 3000 which I don't see myself reaching (probably good, I don't know what a minimum would be but gotta be better than going over.)

I started fasting after I got the PM last night (8pm) it sucks but I kicked a pain pill habit cold turkey there's worse things than hunger.
(This post was last modified: 06-04-2018 02:01 PM by godfather dust.)
06-04-2018 01:59 PM
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SamuelBRoberts Offline
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Post: #42
RE: Weight loss basics?
Am I misunderstanding your post, or does your fasting plan entail eating 3000 calories a day?

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(This post was last modified: 06-04-2018 02:57 PM by SamuelBRoberts.)
06-04-2018 02:56 PM
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godfather dust Online
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Post: #43
RE: Weight loss basics?
No, that was recommended by the calorie counting app.

I'm doing a 5 hour window, judging by today 3000 calories is not feasible, it will be closer to 2000.

Edit: yeah 2040, and would have been lower if I hadn't just ifted and felt like I should eat chicken and veggies. Window ends 30 minutes but I'm about to leave.
(This post was last modified: 06-04-2018 03:32 PM by godfather dust.)
06-04-2018 03:28 PM
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Post: #44
RE: Weight loss basics?
(06-04-2018 12:08 AM)SamuelBRoberts Wrote:  There are probably easier and better ways to lose weight than quitting your job to work for one that pays far less.

Hah.

No there is not.

Going from working a job at a call center to working 60-80 hours a week on a framing crew will absolutely smoke anything you can do diet wise or gym wise. No special diet needed here. Cereal for breakfast, turkey sandwhich for lunch, regular dinner shit for dinner. Dead simple.

Dude was fat. Now in a YEAR he's a piece of granite, his BP is good, he isn't diabetic anymore, he goes biking with his kids, and women like to look at him.

People don't normally lose 150 lbs of fat in a year man. You just don't see it. It's because most people are hung up on doing what is easy rather than what gets the job done.

It's a simple problem. If anyone out there wants to know why their life is a pile of shit it's because their work ethic sucks and they are a fucking pussy.

And in reality, what's really easier? Going to the gym, cooking a bunch of crazy meals, counting calories, and losing a pound a week, or just going to work and losing a pound every other day?
(This post was last modified: 06-04-2018 07:52 PM by Steelex.)
06-04-2018 07:44 PM
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Truth Tiger Offline
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Post: #45
RE: Weight loss basics?
There's nothing wrong with salt - that's AMA bullshit. Low quality and excessive carbs, plus excessive fat cause weight gain combined with insuffient activity. Sugar and processed foods lead to inflammation which is the real killer.

Someone in another thread linked to articles on how many g protein per kg body weight. IIRC 0.6 g was a reasonable lower limit. 1g/kg may be too high - varies from person to person.

Avoid synthetic anything - including and especially any supplement, protein powder, protein shake, or drink with 'diet' or processed artificial sugars. Watch 'Sweet Deception', and anything by Dr. Robert Lustig for specifics. Aspartame and sucralose / Splenda are poisons. Stevia (natural plant-based sweetener) may be okay for some people, though can cause stomach upset for others.

Avoid all wheat / gluten and dairy as much as possible. Our bodies aren't meant to digest them and they WILL make / keep you fat, plus wreck you digestion.

Cook meats at low temp to gently brown, have BBQ rarely. Burnt animal proteins contain carcinogens. Also avoid pre-packaged meats that have nitrates.
Intermittent fasting is incredible and also helps your body repair itself when you're in a fasted state. Definitely consider medical supervision to make sure you don't make too many changes at once.

Get your lab work done now, including thyroid, vitamin D3, and full male hormone panel (serum T, estrogen, DHEA, SBHG, etc.). Plus your prostrate-specific antigen levels (PSA). Over time you can see what's improved and what needs work.

DHEA is non-prescription and most men (and women) are deficient as we age. Studies show marked benefits in lean muscle gain with no adverse affects on health metrics.

I'm anti test for those who haven't already made lifestyle and diet changes. Mike Cernovich inspired me with his results.

'100% MAGA' Bill Mitchell interviews military veteran, Patriot, & Q Anon decoder Praying Medic
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(This post was last modified: 06-04-2018 09:04 PM by Truth Tiger.)
06-04-2018 09:01 PM
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Post: #46
RE: Weight loss basics?
(06-04-2018 09:01 PM)Truth Tiger Wrote:  There's nothing wrong with salt - that's AMA bullshit. Low quality and excessive carbs, plus excessive fat cause weight gain combined with insuffient activity. Sugar and processed foods lead to inflammation which is the real killer.

Someone in another thread linked to articles on how many g protein per kg body weight. IIRC 0.6 g was a reasonable lower limit. 1g/kg may be too high - varies from person to person.

Avoid synthetic anything - including and especially any supplement, protein powder, protein shake, or drink with 'diet' or processed artificial sugars. Watch 'Sweet Deception', and anything by Dr. Robert Lustig for specifics. Aspartame and sucralose / Splenda are poisons. Stevia (natural plant-based sweetener) may be okay for some people, though can cause stomach upset for others.

Avoid all wheat / gluten and dairy as much as possible. Our bodies aren't meant to digest them and they WILL make / keep you fat, plus wreck you digestion.

Cook meats at low temp to gently brown, have BBQ rarely. Burnt animal proteins contain carcinogens. Also avoid pre-packaged meats that have nitrates.
Intermittent fasting is incredible and also helps your body repair itself when you're in a fasted state. Definitely consider medical supervision to make sure you don't make too many changes at once.

Get your lab work done now, including thyroid, vitamin D3, and full male hormone panel (serum T, estrogen, DHEA, SBHG, etc.). Plus your prostrate-specific antigen levels (PSA). Over time you can see what's improved and what needs work.

DHEA is non-prescription and most men (and women) are deficient as we age. Studies show marked benefits in lean muscle gain with no adverse affects on health metrics.

I'm anti test for those who haven't already made lifestyle and diet changes. Mike Cernovich inspired me with his results.

So you pick and choose what is bad and good? Salt is good but BBQ and fats are bad? G? Fuck that shit. I agree with 50% of what you say but your completely out to lunch on the other 50%.

"Women however should get a spanking at least once a week by their husbands and boyfriends - that should be mandated by law" - Zelcorpion
(This post was last modified: 06-04-2018 10:34 PM by ChefAllDay.)
06-04-2018 10:32 PM
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godfather dust Online
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Post: #47
RE: Weight loss basics?
I did the 5 hours successfully yesterday but between lifting 2-3 mile walk and my weight not sure 2040 was enough calories. I'm going to stick to that today (roughly) because I'm not lifting but maybe add 200 tomorrow (still well under weight loss range.)

Edit: and yeah it was a bitch to do but being way overweight is worse, and I'm sure my body and mind will adjust.
(This post was last modified: 06-05-2018 03:26 PM by godfather dust.)
06-05-2018 03:24 PM
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Post: #48
RE: Weight loss basics?
(06-04-2018 09:01 PM)Truth Tiger Wrote:  There's nothing wrong with salt - that's AMA bullshit. Low quality and excessive carbs, plus excessive fat cause weight gain combined with insuffient activity. Sugar and processed foods lead to inflammation which is the real killer.

Someone in another thread linked to articles on how many g protein per kg body weight. IIRC 0.6 g was a reasonable lower limit. 1g/kg may be too high - varies from person to person.

Avoid synthetic anything - including and especially any supplement, protein powder, protein shake, or drink with 'diet' or processed artificial sugars. Watch 'Sweet Deception', and anything by Dr. Robert Lustig for specifics. Aspartame and sucralose / Splenda are poisons. Stevia (natural plant-based sweetener) may be okay for some people, though can cause stomach upset for others.

Avoid all wheat / gluten and dairy as much as possible. Our bodies aren't meant to digest them and they WILL make / keep you fat, plus wreck you digestion.

Cook meats at low temp to gently brown, have BBQ rarely. Burnt animal proteins contain carcinogens. Also avoid pre-packaged meats that have nitrates.
Intermittent fasting is incredible and also helps your body repair itself when you're in a fasted state. Definitely consider medical supervision to make sure you don't make too many changes at once.

Get your lab work done now, including thyroid, vitamin D3, and full male hormone panel (serum T, estrogen, DHEA, SBHG, etc.). Plus your prostrate-specific antigen levels (PSA). Over time you can see what's improved and what needs work.

DHEA is non-prescription and most men (and women) are deficient as we age. Studies show marked benefits in lean muscle gain with no adverse affects on health metrics.

I'm anti test for those who haven't already made lifestyle and diet changes. Mike Cernovich inspired me with his results.

This is fine at an advanced step maybe, but complicating things like you did seems to be overly excessive. Calories In, Calories Out.
06-05-2018 03:35 PM
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godfather dust Online
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Post: #49
RE: Weight loss basics?
Window done for today, 2080 calories
06-05-2018 03:57 PM
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SamuelBRoberts Offline
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Post: #50
RE: Weight loss basics?
I still want to know your compound lift totals and bodyfat percentage.
A lot of your smaller lifts in the other thread said things like "I maxed out the stack on the machine", so you might just be a bigger guy.

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(This post was last modified: 06-05-2018 07:50 PM by SamuelBRoberts.)
06-05-2018 07:42 PM
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