I want to lose 100lbs and get in great shape

JakeArmitage

I'm a 6ft tall guy that's 280lbs(fat basically), the only good thing going for me is I have a good muscular base so if I lost the weight I would look good, its my goal to get to 186lbs with a 32 inch waist(its at 48 right now). How long am I realistically looking at if I did everything right and consistently. My guess is 9-12 months

Mellor

JakeArmitage wrote: »

I'm a 6ft tall guy that's 280lbs(fat basically), the only good thing going for me is I have a good muscular base so if I lost the weight I would look good, its my goal to get to 186lbs with a 32 inch waist(its at 48 right now). How long am I realistically looking at if I did everything right and consistently. My guess is 9-12 months

Everything right, diet nailed down 7 days a week (minimal cheat meals), with reasonable activity. Yeah 9-12 months sounds right as a minimum

jodaw

Too much to take on OP to do that amount of weight loss in one year. I would imagine it would be a dramatic change from your current lifestyle and might be too hard to stick.

What about after 1 year and losing all that weight? I assume that you are thinking long term and will not return to bad habits after you achieve your goal?

So what difference 1 year or 4 years to achieve your goal?

I would suggest and 4 year plan would be a more healthy and sensible option. Losing that amount of weight so fast may leave you with a lot loose skin which is not pleasing to the eye so you would not be achieving what you require.

How about:

Year 1: Only by diet change loose 25lb slowly
Year 2: Continue with sensible diet and add in light exercise to lose other 25lb
Year 3: Add light weight training and HIIT to your list and loose another 25lb
Year 4: Go all out with increased intensity and concentration on your diet.

All the while pay close attention to your skin and ensure adequate blood flow to it.

I may take longer than you want but it is really not that long at all and it will help you move to a healthy lifestyle and stick with it.

JakeArmitage

jodaw wrote: »

Too much to take on OP to do that amount of weight loss in one year. I would imagine it would be a dramatic change from your current lifestyle and might be too hard to stick.

What about after 1 year and losing all that weight? I assume that you are thinking long term and will not return to bad habits after you achieve your goal?

So what difference 1 year or 4 years to achieve your goal?

I would suggest and 4 year plan would be a more healthy and sensible option. Losing that amount of weight so fast may leave you with a lot loose skin which is not pleasing to the eye so you would not be achieving what you require.

How about:

Year 1: Only by diet change loose 25lb slowly
Year 2: Continue with sensible diet and add in light exercise to lose other 25lb
Year 3: Add light weight training and HIIT to your list and loose another 25lb
Year 4: Go all out with increased intensity and concentration on your diet.

All the while pay close attention to your skin and ensure adequate blood flow to it.

I may take longer than you want but it is really not that long at all and it will help you move to a healthy lifestyle and stick with it.

LOL, whilst my time frame may be a bit ambitious. Doing it within 18 months to 2 years is definitely realistic. 4 years, no way would it take that long and waiting a whole year before exercising is ridiculous . The key is changing the bare minimum to suit your own individual life, no need to drastically change ones diet either,(if it fits your macros works well) Eat less than maintenance and get enough protein and it doesnt matter where the other calories come from(common sense applied of course) and with regards exercise , 3x45-1hr intense heavy weighttraining sessions a week is enough to see significant progress

SusieBlue

JakeArmitage wrote: »

LOL, whilst my time frame may be a bit ambitious. Doing it within 18 months to 2 years is definitely realistic. 4 years, no way would it take that long and waiting a whole year before exercising is ridiculous . The key is changing the bare minimum to suit your own individual life, no need to drastically change ones diet either,(if it fits your macros works well) Eat less than maintenance and get enough protein and it doesnt matter where the other calories come from(common sense applied of course) and with regards exercise , 3x45-1hr intense heavy weighttraining sessions a week is enough to see significant progress

If you already have all the answers then why are you asking?

bonyn

A year sounds good.
Anyone can do it. .... With willpower and effort! Which sadly rules out 99% of us.
I guess doing it right would be proper diet (no crash dieting), proper exercise regime, a bit of cardio... go for it.
My only advice from personal experience would be to ignore the weighing scales and measure your waist instead, in cm if it helps you to see progress. Get someone to take your bodyfat and a few good "before" photos too.

Mellor

jodaw wrote: »

What about after 1 year and losing all that weight? I assume that you are thinking long term and will not return to bad habits after you achieve your goal?

So what difference 1 year or 4 years to achieve your goal?

I would suggest and 4 year plan would be a more healthy and sensible option. Losing that amount of weight so fast may leave you with a lot loose skin which is not pleasing to the eye so you would not be achieving what you require.

The main difference is 1 and 4 years is that his health will improve a lot faster. It's puts more stress on his body by keep weight on for longer.
The more fat you carry you more you can lose is a given period. 2lbs per week is not really excessive for for somebody who is 280lbs, imo.
No matter how long he takes he will have to move to a sustainable lifestyle when he is finished. The 4 year plan might require less effort day to day, but it's also excessively long. A person runs the risk of getting fed up and quitting when they are looking at only 2lb per month.

Most importantly, aiming to do it in one year doesn't mean it will take a year. Could take 18months or longer.
Likewise a 4 year plan could end up being 5+ years if you miss targets.

How about:

Year 1: Only by diet change loose 25lb slowly
Year 2: Continue with sensible diet and add in light exercise to lose other 25lb
Year 3: Add light weight training and HIIT to your list and loose another 25lb
Year 4: Go all out with increased intensity and concentration on your diet.

All the while pay close attention to your skin and ensure adequate blood flow to it.

I may take longer than you want but it is really not that long at all and it will help you move to a healthy lifestyle and stick with it.

No exercise for a year? Only add in weights only after 2 years, light weights at that.
Diet is really the important aspect. But I really don't see the benefit to a restricted exercise plan. It's doesn't have to be ball breaking stuff. Just an increase in activity, any increase.

bonyn

Mellor wrote: »

No exercise for a year? Only add in weights only after 2 years, light weights at that.

Safe to ignore. It's crap advice, particularly to advise someone who is already muscular. A 4 year plan to end up with saggy skin and achieve nothing but muscle loss

Story Bud?

Did you find this diet didn't work jake?

http://touch.boards.ie/thread/2057586088/1

You seem to have put 50 lbs on in three months and are now 20lb heavier than when you started it.

jacksie66

This post has been deleted.

Hanley

We've had a few guys lose 25+kg in 6 months without a MASSIVe effort. Just training and eating consistently

What we usually recommend from there is 1-3 months stabilising at your new weight, getting used to it, then pushing again.

So 12-18 months to get it off and KEEP it off

JC01

JakeArmitage wrote: »

LOL, whilst my time frame may be a bit ambitious. Doing it within 18 months to 2 years is definitely realistic. 4 years, no way would it take that long and waiting a whole year before exercising is ridiculous . The key is changing the bare minimum to suit your own individual life, no need to drastically change ones diet either,(if it fits your macros works well) Eat less than maintenance and get enough protein and it doesnt matter where the other calories come from(common sense applied of course) and with regards exercise , 3x45-1hr intense heavy weighttraining sessions a week is enough to see significant progress

If you want to loose 100 pounds then yes you will need to drastically change your entire lifestyle, at those numbers I would say your a bit beyond IIFYM as regards diet.

And no 3 heavy weight sessions a week won't even make a dent on 45kilos of fat. Going from no training to that kinda work will just add muscle mass whilst burning minimal fat.

If you actually want genuine advice maybe don't try laughing at posters who give it too you.

Mellor

JC01 wrote: »

I
And no 3 heavy weight sessions a week won't even make a dent on 45kilos of fat. Going from no training to that kinda work will just add muscle mass whilst burning minimal fa.

Muscle gain/Fat loss is decided by diet.
He won't build muscle on a huge calorie (required to lose 100lbs). Even if he's never lifted weights before.

Hanley

JC01 wrote: »

If you want to loose 100 pounds then yes you will need to drastically change your entire lifestyle, at those numbers I would say your a bit beyond IIFYM as regards diet.

And no 3 heavy weight sessions a week won't even make a dent on 45kilos of fat. Going from no training to that kinda work will just add muscle mass whilst burning minimal fat.

If you actually want genuine advice maybe don't try laughing at posters who give it too you.

...but what if the training advice IS laughable? You're so far off the market here it's worrying.

ford2600

At that weight any half decent diet will see you drop weight.

Your difficulty will be to maintain the weight loss and to keep it off. Being consistent in the long term (with a mainly clean diet and consistent training) takes hard work to build habits for life.

You'll get loads of info here (and arguments!!) about the perfect diet/training but I think you need to focus as much on the skillset needed to maintain a healthy lifestyle in the long term. With that in mind you probably have regard to the following
*find an activity you like doing(something with a social element is good for many reasons)
*sleep better, google sleep hygiene. Your bed is for sex and sleep, not tv, smartphones etc etc
*take control of your food environment, that applies to work/home/when you travel etc
* set goals and reward yourself when you hit them. Write them down
* You'll need support along the way so maybe that's a good gym/family/friends you'll have to figure it out.

Before you start running/deadlifting after watching youtube I'd get a good gym recommendation/PT get assessed and learn how to move properly, find out where you have issues. Getting injured for any athlete is a pain, but for someone starting out it could be a deal breaker.
Spend a few quid avoiding injury getting on right track is better that spending it trying to get fixed...

JC01

Hanley wrote: »

...but what if the training advice IS laughable? You're so far off the market here it's worrying.

Granted it wasn't great but his reply was hardly gonna inspire others too help.

And by gaining muscle mass I don't mean he's gonna become chubby Mr T, I mean that with any kind of remotely decent diet going from no training to 3 heavy nights a week is gonna give him decent "beginner gains" for the short term.

It wasn't me who gave him the original advice, I just told him to try avoid laughing at it and going off on a spiel about macros etc when he's the one looking for help in the first place and who obviously hasn't been looking after his diet/exercise too well lately. That said, how exactly am I so far of the mark?

JC01

Mellor wrote: »

Muscle gain/Fat loss is decided by diet.
He won't build muscle on a huge calorie (required to lose 100lbs). Even if he's never lifted weights before.

Minimal muscle gain bar he's starving himself.

Show me anybody who has lost 100lbs without cardio. This is his plan by his own admission

Alf Veedersane

JC01 wrote: »

Minimal muscle gain bar he's starving himself.

Show me anybody who has lost 100lbs without cardio. This is his plan by his own admission

Cardio burns calories, which helps with the deficit.

The calorie deficit will ultimately determine whether or not he loses 100 lbs, not whether or not he does cardio.

No one is suggesting he doesn't exercise. Of course he should. But cardio isn't the only solution for weight loss.

Mellor

JC01 wrote: »

And by gaining muscle mass I don't mean he's gonna become chubby Mr T, I mean that with any kind of remotely decent diet going from no training to 3 heavy nights a week is gonna give him decent "beginner gains" for the short term.

He's not going to impede his weight loss by building muscle on a 1000cal deficit.
Even if he's geneticly blessed and somehow did manage to build muscle. You can't create muscle from thin air, it requires energy. So in the absence of a food energy, he'd burn even more bodyfat, compared to not building muscle.

JC01 wrote: »

Minimal muscle gain bar he's starving himself.

Show me anybody who has lost 100lbs without cardio. This is his plan by his own admission

I'm not sure what t first sentence means. Who's starving themselves? At 280lbs he'll at target deficit eating 2500cals.

You don't need cardio to lose weight. Regardless, I never said to not do cardio
I'm saying your claim that weights "won't make a dent" in his fat, is simply not true.

the groutch

jacksie66 wrote: »

Eat healthy, cut out sugar and processed crap, cut down on drink and exercise more.

you could even condense that to four words

"Eat less, move more"

don't try over-complicate things for yourself OP.

Squall Leonhart

Going to hijack a thread here because it's relatively on topic.

I weigh approx 230lb, body fat is high 20s. I do 2-3 decent weight sessions per week with a PT written program (changed up every few weeks) and have been for over six months, not much cardio, but a jog/walk 1-2 days a week. I have my diet in check, lot of ups and downs and bad starts and collapses over the last 6 months but finally feel it is working and the will power is strong enough to keep it going, motivation and commitment are at a high (long may it last!).

I can see muscle definition slowly creeping in on my shoulders, upper arms, upper chest (would imagine similar is happening upper and lower back as they're worked as much, I just can't see them!) and quads.

Few questions;

Is it possible to build muscle while losing fat? Or are my muscles beginning to look a little more pronounced because the fat is shrinking away? I ask because in my head losing weight ultimately means more calories are being burned than consumed. Muscle growth needs calories. Maybe some of my consumed calories (or calories from fat reserves?) are going to repair and rebuild muscle from weights sessions, and there's a double effect, or maybe I'm just losing fat and maintaining muscle.. I don't know, can somebody experienced please advise?

the groutch

Squall Leonhart wrote: »

Few questions;

Is it possible to build muscle while losing fat? Or are my muscles beginning to look a little more pronounced because the fat is shrinking away? I ask because in my head losing weight ultimately means more calories are being burned than consumed. Muscle growth needs calories. Maybe some of my consumed calories (or calories from fat reserves?) are going to repair and rebuild muscle from weights sessions, and there's a double effect, or maybe I'm just losing fat and maintaining muscle.. I don't know, can somebody experienced please advise?

it's fat loss that is making the muscle more visible.
bar "noob gains", you won't be able to gain muscle and lose fat at the same time, hence why people "bulk" and "cut".

Squall Leonhart

the groutch wrote: »

it's fat loss that is making the muscle more visible.
bar "noob gains", you won't be able to gain muscle and lose fat at the same time, hence why people "bulk" and "cut".

Thought this was precisely the case alright. So at present, basically weight training is only improving strength/contributing towards fat burn?

Alf Veedersane

Squall Leonhart wrote: »

Is it possible to build muscle while losing fat? Or are my muscles beginning to look a little more pronounced because the fat is shrinking away? I ask because in my head losing weight ultimately means more calories are being burned than consumed. Muscle growth needs calories. Maybe some of my consumed calories (or calories from fat reserves?) are going to repair and rebuild muscle from weights sessions, and there's a double effect, or maybe I'm just losing fat and maintaining muscle.. I don't know, can somebody experienced please advise?

It's not an entirely black and white situation where only a surplus will allow muscle to be built and only deficit will allow you to cut fat.

Eric Helms did a good video on it recently.

There are conditions where you are at a certain level of body fat, eating properly, high enough intake of protein, not a savage deficit etc etc where you can still build some muscle on a deficit.

Mellor

Squall Leonhart wrote: »

Or are my muscles beginning to look a little more pronounced because the fat is shrinking away? I ask because in my head losing weight ultimately means more calories are being burned than consumed. Muscle growth needs calories. Maybe some of my consumed calories (or calories from fat reserves?) are going to repair and rebuild muscle from weights sessions, and there's a double effect

Your intuition is spot on here imo. It's mostly just exposing the muscle underneath. And if you were (for whatever reason) building muscle. It's simply increasing energy from fat stores, the double effect you mention.
Ultimately it doesn't matter, just follow your diet and training program, and the rest falls into place.

Squall Leonhart

Thanks Alf & Mellor.

I plan on keeping going as I am anyway, just like to understand the why's behind the what's happening a little more, cheers.

Kev_2012

Cut down on carbs.
Cut out refined carbs (white bread/pasta etc)
Cut out fizzy drinks/chocolate (It's hard so it gradually, or make a banana & strawberry smoothie with protein powder in it after meals, that kills my cravings)
Cut out taytos.
Drink LOTS of water.
Cut out take aways like curries, chips and all that crap. Those need to go completely.
If you want to snack, then have dark rye ryvita and hummus. It's actually really nice and I'm a picky eater at the best of times.

Nevermind weights, you should be focusing on running.
5 a side soccer is great for it but you need to push yourself until you're nearly getting sick.
Otherwise start doing some 5km runs and push yourself harder, out of your comfort zone.

Diet alone won't do it, and you simply have to push yourself to do it. If you feel tired or sick or whatever, so what, just keep going. Most of it is mental.

It p!sses me off when people complain about their weight and think walking for 10 minutes a day is a solution, it's not even a start.

With all of that, Best of luck.

Alf Veedersane

Kev_2012 wrote: »

Nevermind weights, you should be focusing on running.

At 280 lbs, he probably shouldn't be focusing on running.

He should be focusing on sorting out his diet and doing exercise he enjoys.

Squall Leonhart

Alf Veedersane wrote: »

At 280 lbs, he probably shouldn't be focusing on running.

He should be focusing on sorting out his diet and doing exercise he enjoys.

As mentioned above, I'm 230 odd pounds, and I find running a little tough on the knees as it is at the moment, to the point where I'm considering stopping until I drop a little more. I don't think it could do any good to my joints if I had a 50lb sack on my back on top of that.

jacksie66

This post has been deleted.

Blacktie.

Kev_2012 wrote:

With all of that, Best of luck.

Jesus best of luck is right that sounds like you're sucking all the joy out of life.

Kev_2012

Blacktie. wrote: »

Jesus best of luck is right that sounds like you're sucking all the joy out of life.

Not really. Getting in shape is tough work.
Just giving my opinion as to how to do it.

I didn't mean to sound harsh, just trying to get the point across that you need to get your arse in gear and push yourself to reach to that goal.

livedadream

i literally just did this well 98lbs have a weigh in Saturday so hoping to be at the 100lbs down marker.

its tough but manageable.

it took me over a year started 17th January 2015.

didn't do any special diet just ate real food started by walking (half a km to start with now running my first half marathon in sept gawk!)

it flew off to start with but it does get harder to lose as i go on, my skin is okay (stomach is not as toned as id like but thats life eh)

best of luck with it. the best advise i can give is remember why you started it will keep you motivated on the harder days.


(as an FYI im a woman was 20 stone 2 lbs when i started at 5ft 0in)

runawaybishop

JC01 wrote: »

Minimal muscle gain bar he's starving himself.

Show me anybody who has lost 100lbs without cardio. This is his plan by his own admission

Strength work combined with a calorie deficient and cardio will result in up to 40% more fat loss. There is no reason to not start proper strength work straight away.

runawaybishop

jacksie66 wrote: »

I did a keto diet last year. I lost 13kg in 5 weeks. No sugar or alcohol and very little carbs. I have to say I felt awesome on it. My job is physical also so that helped. It worked for me but everyone is different..

It works for you and everyone else because you run on a calorie deficient, nothing more. When you cant eat cake, crisps, chocolate bars and biscuits and live on salad with meat its easier to restrict calories.

livedadream

runawaybishop wrote: »

When you cant eat cake, crisps, chocolate bars and biscuits

you also successfully lose the will to live :P

Blue Whale

Some say 1% per week or 1 - 2 pounds per week is doable. I'd say 1 percent should be doable but unlikely...so you theoretically can be done by May next year. If not then just over a year - this is probably more realistic. Imagine weight can be lost easier at the start.

Here are some calculations for each option:

JJayoo

OP

It's always a good idea to have an end goal in mind, as you have, but you have to remember that once the weight begins to fall off you are gonna see countless positive health/fitness/appearance changes. You need to steer away from the idea that you will only feel happy once you reach that 100 lb weigh loss and instead create lots of smaller goals and milestones and focus on hitting these at shorter intervals such as every 2 months, because when you introduce a time frame such as 12/18 months it's easy to say "fcuk it's gonna take a year till I feel/look better"

Blue Whale

JJayoo wrote: »

OP

It's always a good idea to have an end goal in mind, as you have, but you have to remember that once the weight begins to fall off you are gonna see countless positive health/fitness/appearance changes. You need to steer away from the idea that you will only feel happy once you reach that 100 lb weigh loss and instead create lots of smaller goals and milestones and focus on hitting these at shorter intervals such as every 2 months, because when you introduce a time frame such as 12/18 months it's easy to say "fcuk it's gonna take a year till I feel/look better"

Take it ten pounds at a time perhaps. And be satisfied with each 10 lost.

JJayoo

Exactly blue whale

Although when beginning those first 10 pounds might register on the scales but not in the mirror, so it's good for the OP, or anyone starting there weight loss journey, to carefully select how they will monitor progress/success.

And OP it would be a good idea to start a fitness log here, good for motivation

slicus ricus

With serious sustainable lifestyle change, what you are suggesting is absolutely, 100% possible.

By sustainable lifestyle change, I mean embracing consistently getting the following areas of life right, week in and week out:
- Nutrition;
- Training (weights, cardio, etc);
- Alcohol intake.

For nutrition, the best plan of attack is to plan your intake of food to the point that you know the calories and macro-nutrient content you are taking in (at the right levels obviously) and sticking to that. It is so important to plan a sustainable nutrition plan i.e. one that contains foods that you somewhat enjoy eating and enough food that you're not going to be starving all the time. If those 2 elements right, we're talking about good sustainable nutrition - if they're wrong, we're talking about crash dieting IMO.

Macy0161

It pretty much took me 18 months to do similar - I did have a few blips along the way. I was pushing 20 stone at 6ft, been holding steady at around 12.5 the last good while. This is a lot lower than my initial target (which was 16), but I kept on going again once I hit my targets.

How I did it was calculating my maintenance calories, and taking 500 off that. I then tried to "earn" at least 500 calories from exercise, giving me a 1000 calorie deficit. The earning gets harder as you get fitter and lose weight though.

I tracked what I was eating through myfitnesspal. Honestly. You do have the be true to yourself and not cheat it by not weighing, accidentally going extras etc.

I personally kept my Friday night beers, and (already) infrequent nights out. I just tried to limit the crap that goes with it, and even then... My opinion was and remains, that if that socialising is important for your mental health, carry on. Also it has to be sustainable change.

This approach worked for me - I gradually cleaned up my diet. The main thing initially was portion size being honest rather than wholesale changes to my diet. Before I'd select an option, I'd put it into myfitnesspal and see and then decide would I have that or something else. For me, this was more sustainable than going from one extreme to the other.

Exercise wise I was always quite good at walking, but gradually upped it to jogging/ running. I also got a bike, and started with a 10km loop (on which I had top stop several times). This year I've done 4 sprint triathlon's (with an olympic coming up), and the Wicklow 200 and the Ring of Kerry.

The only caveat I'd have with my method is that I am having trouble letting go of the tracking. It's become a bit of crutch. I am genuinely trying to make sure I get enough protein for the new active me, but if I'm honest with myself that's just an excuse! But it was the only approach that actually worked for me losing the weight - I could never stick to faddy diets (which are all basically calorie restriction in disguise anyway).

Just as a btw, waist isn't quite 32! Maybe on some jeans depending on cut, but not quite there!

Captain Chaos

Just a quick question, can skin tighten up again when a person goes from 20 down to 12 stone. It must go somewhere so I'm assuming an operation is needed to get this removed? Or does it depend on how quickly the weight is lost.

Alf Veedersane

Hanley wrote: »

We've had a few guys lose 25+kg in 6 months without a MASSIVe effort. Just training and eating consistently

What we usually recommend from there is 1-3 months stabilising at your new weight, getting used to it, then pushing again.

So 12-18 months to get it off and KEEP it off

Just to add to this, 'cause it's a really good point, here's a video you might found interesting. The bit on the 'diet break', i.e. stabilise at maintenance is from 4.00 on but the whole 7.31 is worth a watch.

livedadream

Captain Chaos wrote: »

Just a quick question, can skin tighten up again when a person goes from 20 down to 12 stone. It must go somewhere so I'm assuming an operation is needed to get this removed? Or does it depend on how quickly the weight is lost.

mine did on my arms and legs (boobs are fine too THANK CHRIST :P)

stomach i have a pucker... kinda like a lil bit of saggyness, like when you see women who've had triplets or something. not so much saggy even but kinda scrunched? i guess.

other than that im fine...
i lost 98lbs in just over a year and a half

i have a friend who did the gastic band op and she will have to have an operation to have it removed from her upper legs, arms and stomach, her legs are the worst her arms are okay but shes very conscious of them and she doesnt really care about her stomach that much yet,but she still has a bit to go.

the legs are the worst for it.

the only thing i can recommend is plenty of water (dont know if this is true but it worked for me) and i used bio oil and prep h (the hemorrhoid cream) to reduce saggnyess and marks.

Macy0161

Captain Chaos wrote:

Just a quick question, can skin tighten up again when a person goes from 20 down to 12 stone. It must go somewhere so I'm assuming an operation is needed to get this removed? Or does it depend on how quickly the weight is lost.

Younger are, the more chance of it tightening up apparently. It's not too bad for me - I probably did (and still do) neglect weights like many doing more endurance type sports, so I'm not really sure if it's left overs or I'm just somewhat skinny fat now! I'm starting to do a bit more core work and some weights so I guess time will tell!

JC01

runawaybishop wrote: »

Strength work combined with a calorie deficient and cardio will result in up to 40% more fat loss. There is no reason to not start proper strength work straight away.

I never said don't do some strength. I was pointing out the fact that the OP laughed at some (not fantastic) advice and then proceeded to roll out a fairly bro-science post in which he planned to do 3x heavy weight workouts a week with the aim of losing 100 pounds of fat and nothing else. According to the other responses on here though I'm the one way off the mark...

runawaybishop

JC01 wrote: »

I never said don't do some strength. I was pointing out the fact that the OP laughed at some (not fantastic) advice and then proceeded to roll out a fairly bro-science post in which he planned to do 3x heavy weight workouts a week with the aim of losing 100 pounds of fat and nothing else. According to the other responses on here though I'm the one way off the mark...

You said don't do weights for a year and then only to do light weights. Theres no need to avoid weights, op should start them now and not start on light weights, which will do feck all.

BrokenArrows

Plenty of advice in this thread.
But something you obviously need to do is clearly identify how you got to weigh that much in the first place. If you don't identify what exactly the problem is and actively avoid it then you're just going to put the weight back on.

I had a friend exercising like a mad joke 4-5 days a week and would complain that they are not losing weight and would argue that they don't eat all that much.
Every single time i called over to his house he would be munching on crisps, snacking on squares of cheese or eating slices of ham.
When we put pen to paper and added up the snacks it was an extra 50% calories on top of their 3 meals a day.

It might be your diet, it might be your activity levels or a combination of both.

JakeArmitage

JC01 wrote: »

If you want to loose 100 pounds then yes you will need to drastically change your entire lifestyle, at those numbers I would say your a bit beyond IIFYM as regards diet.

And no 3 heavy weight sessions a week won't even make a dent on 45kilos of fat. Going from no training to that kinda work will just add muscle mass whilst burning minimal fat.

If you actually want genuine advice maybe don't try laughing at posters who give it too you.

You see its ignorance like this that pisses me off.

You are correct in saying 3 heavy weightraining sessions wont put a dent on 45 kilos of fatloss but I never claimed or expected it would.

Fatloss has much more to with your diet and specifically being in a calorie deficet than burning the fat off

You can actually get lean without doing cardio

Answer me this question so, if my maintenance calories for just being alive is 2500 calories per day but I ate 2000 calories a day with an ample amount of protein and just did 3x45 heavy strength training sessions a week and zero cardio, what would happened .Remember I'm in a 500 calorie deficit every day



Genuine advice no matter how well intentioned can still be bad advice

Penny Tration

JakeArmitage wrote: »

You see its ignorance like this that pisses me off.

You are correct in saying 3 heavy weightraining sessions wont put a dent on 45 kilos of fatloss but I never claimed or expected it would.

Fatloss has much more to with your diet and specifically being in a calorie deficet than burning the fat off

You can actually get lean without doing cardio

Answer me this question so, if my maintenance calories for just being alive is 2500 calories per day but I ate 2000 calories a day with an ample amount of protein and just did 3x45 heavy strength training sessions a week and zero cardio, what would happened .Remember I'm in a 500 calorie deficit every day



Genuine advice no matter how well intentioned can still be bad advice

If all you want to do is deride anyone offering advice because you know better, why not go back to your one massive meal per day diet that got you to your current weight?