I am a fatass who works at a gym, need some nutritional help.

[swagbot 9k]

So I landed a cool gig working a smoothie franchise that is inside a gym. One of the many perks is that I now have complete access to the facility for free. This is my predicament.

I am:
200 pounds
5 foot 8 inches
25 years old

My goal right now is 170 pounds. That is weight loss with building some muscle back. Nothing crazy, but healthy y'know? I can barely fit into my size 32 jeans and my gut looks rounder than a bowling ball. I carry alot if not all my excess weight on my stomach, love handles, and upper thighs (I got that booty right now). My legs are pretty good still thanks to seasonal outdoor sports making them beastly. My first day back on a leg press, I was doing just fine. As it sits right now I am doing a light cardio warm-up on a treadmill for about a half hour, then going into a light leg workout, bout 4 sets of 10-15 reps either on the leg press or leg lift machine, then the same set on an ab cruncher machine and swinging ab, the one you kneel on and swing from side to side. I have a bad left shoulder from a previous injury that never healed right but I can do fine as long as I am not trying to make grunting manly noises. But I am wary of working out my upper body because of it, I don't want to tear it again.

TL;DR I am fat and wanna get in shape.

What I am looking for is the correct nutrients I need and what would best benefit my body to make the goals? Also any other insight would be great.

[Rapedollar$]

do more cardio.

rule #1 : Cardio

[Core]

you acknowledged that you are a fatass, first step to recovery is complete. you are definitely headed in the right direction :wtg:
Goodluck on your endeavor

The only advice i can give you is to try this workout program that some of my friends tried. i can tell you right now that it works.
Search it up on TPB it's called "FULL Insanity Workout +Workout sheet & Nutrition diet"

good luck man

[swagbot 9k]

Thanks guys. Yeah the insanity workout works amazing. Had a friend do it and she got lean fast.

Can I substitute the cardio on a treadmill for swimming? I really hate that machine.

[StarsMine]

Can I substitute the cardio on a treadmill for swimming? I really hate that machine.

Yes. Swimming is actually a little better. I prefer swimming and biking over running any day.
A hike sure? running not so much, I could do the swimming and biking part of a triathlon no issue, fuck running.

[ZERO]

What if I said that for about $8000 and 2.5 months and you can lose over 30lbs by seeing some of the most beautiful sites in the world?
That is right!

Note that you actually need to take a 2 month vacation to do this.

If your main interest is to be healthy the best thing you can do is swimming followed by hiking.

If you looking for some changes to your diet I can recommend matcha. Not only does it taste great (although it might be a bit strange the first time you have it the flavor quickly grows on you) and make you feel relaxed and full of energy, matcha is VERY good for your health with is high source of amino acids, antioxidants and detoxifying power.

[euronews]

Great program that works and we've been recommending as pharmacists is Garcinia Cambodia with green tea extract. completely natural and helps lose weight effectively, read about it and see if you feel comfortable.

of course you would do it with natural workouts for example swimming.

[swagbot 9k]

Yes. Swimming is actually a little better. I prefer swimming and biking over running any day.
A hike sure? running not so much, I could do the swimming and biking part of a triathlon no issue, fuck running.

Sweet. I hate it with a passion. Swimming however I love.


What if I said that for about $8000 and 2.5 months and you can lose over 30lbs by seeing some of the most beautiful sites in the world?
That is right!

Note that you actually need to take a 2 month vacation to do this.

If your main interest is to be healthy the best thing you can do is swimming followed by hiking.

If you looking for some changes to your diet I can recommend matcha. Not only does it taste great (although it might be a bit strange the first time you have it the flavor quickly grows on you) and make you feel relaxed and full of energy, matcha is VERY good for your health with is high source of amino acids, antioxidants and detoxifying power.

I have heard of matcha, just wasn't really sure if it was a gimmick or not. If you get rid of the 8 grand marker I am down haha.

Great program that works and we've been recommending as pharmacists is Garcinia Cambodia with green tea extract. completely natural and helps lose weight effectively, read about it and see if you feel comfortable.

of course you would do it with natural workouts for example swimming.

Is there any side effects of it?

[StarsMine]

completely natural and helps lose weight effectively.

So is Ricin, I dont see you recommending that to people.

This Natural bias has to end.

[Nemesis]

Don't eat like a fucking asshole and work your major muscle groups through weight lifting and you're good.

[euronews]

Is there any side effects of it?

Only if used for more than 60 days, which you only need about 40. read about and see if its interesting, no harm.

[StarsMine]

Only if used for more than 60 days, which you only need about 40. read about and see if its interesting, no harm.

To the research
Meta analysis
https://www.ncbi.nlm.nih.gov/pubmed/15051593
RCI
http://jama.jamanetwork.com/article.aspx?articleid=188147

Nope. No significant weight loss beyond a placibo. So like most supplements, if it makes you feel better sure go ahead, but otherwise your just wasting yoru money on something that has been linked with Hepatotoxicity, though they have not done enough research to prove it, just that they are correlated.

Why is your pharmacy pushing this exactly?

Just avoid supplements for the most part, go carb light diet, lower calorie intake, boost calorie output, cardio.

[The Fox]

I was in the military for a bit until I was discharged for a disqualifying condition. The most important thing is 3 square meals a day. Make sure you aren't having any snacks, just the 3 meals. Next up for PT, you run 1.5 miles, then after that is done run at your own pace for 30 minutes. After that you are going to do 5 sprints, sprint for 10 seconds walk for 15, you really have to push yourself for that. It will improve your cardio and help you drop weight at a pretty decent speed, you can see results after 2 weeks. IF you stick to this, make sure to measure out your portions by the way, now the running should be every other day, on the off days you will work on your muscle groups, pushups and ab exercises are the best, if your shoulder is screwed up just do curls and work on triceps, I can't think of any shoulder exercises right now that would work unfortunately without a chance of injury. Another good thing to do is use the machines to work on your back.

[$Money$]

Make sure you do the little stuff as well: If you can, don't drive but walk there. Take the stairs instead of elevator. Don't eat at night since you wont burn calories while you're sleeping. If you live in Northeast, shovel some snow. If you live near a forest, go cut some trees down.

[RofLoLmao]

Don't eat like a fucking asshole and work your major muscle groups through weight lifting and you're good.
Basically this but add in whichever cardio you prefer to do. Remember to ease your way into the cardio don't start off running like 5 miles a day, let your body get accustomed to it first and then gradually make improvements. The big thing I can't stress enough are CALORIES. Figure out how much you eat per day, look at calories for your meals, and guess if you have too. I'd probably guess you'd eat at least 3000 calories and over. So start by cutting 200 calories every week or two and slowly work towards the recommended goal for your weight, height, age, sex, etc. I used a caloric calculator for your 170 lb. goal at 5'8" and you should be consuming around 2300-2400 calories to maintain that weight. To keep track I recommend using the app myfitnesspal which you can literally scan bar codes of foods and search for foods. Lastly, eat your vegetables, fruits, whole grains, things of that nature. Drink lots of water and stay away from the sugar foods and drinks. People don't realize that sugar is a big cause in obesity.

[swagbot 9k]

Some great info guys thanks. Rofl you're about right. My body is used to eating around 3000 calories from band. The moving around and blowing your lungs apart demanded a high caloric diet. Now that I am over (too old for that shit) That is what made me balloon. I went from 185 to 200 in about 3 months. I already cut soda out and I am weening myself off the drop in stuff for water. I honestly cannot stand water, I hate the taste and everything about it. Tonight I ate a little pig like with about 3000 calories. I haven't changed the amount as much as what I changed what I am eating. Nothing processed, fresh, and unfired (hardest part). Seriously changing your diet is the hardest thing to ever do. I am using that app as we speak, anyone want to follow me and call me out when I fuck up? Make me accountable haha.

Money, I work about 5 miles away from my house and was thinking of riding my motorcycle to work during the summer. Make me use my abs and sweat. I would really not want to walk or pedal to work as it is all uphill and in the summer it gets to be 105ºf plus out here daily.

[StarsMine]

unfired
why?

5 miles? fuck I would bike to that during the summer rain or shine, though thats just me liking to bike. Over 30F, I bike everywhere in my town unless im shopping.

I dislike the term processed (though not as much as natural, seriously fuck that use of natural). Putting food in a blender is processing the food. -.-


Oatmeal, frozen fish and seafood (not fish stick or breaded varieties), canned salmon and tuna are healthful. Dried fruits, roasted nuts and seeds, and 100-percent whole grain bread are also examples of processed foods
http://nutrition.about.com/od/askyournutritionist/f/processedfoods.htm

[swagbot 9k]

why?

5 miles? fuck I would bike to that during the summer rain or shine, though thats just me liking to bike. Over 30F, I bike everywhere in my town unless im shopping.

I dislike the term processed (though not as much as natural, seriously fuck that use of natural). Putting food in a blender is processing the food. -.-


http://nutrition.about.com/od/askyournutritionist/f/processedfoods.htm

I meant unfried.. like no fried chicken. Unfortunately the benefits of seafood have me at a disadvantage. I cannot process fish. My body breaks out in hives and basically keels over.

[$Money$]

Money, I work about 5 miles away from my house and was thinking of riding my motorcycle to work during the summer. Make me use my abs and sweat. I would really not want to walk or pedal to work as it is all uphill and in the summer it gets to be 105ºf plus out here daily.
You start off running a mile every week you could start running to work, 5 miles not much once you get use to running.

[The Fox]

Yea no joke, use the cardio I told you about, in 8 weeks a guy went from running a 15 minute mile, to a 6:30/7:30 minute mile, as long as you make sure to eat 3 square meals, meat vegetables carbs, and run every other day, your times will improve greatly and you will lose fat quick and replace it with muscle

[What]

Start small, you're not going to to run the 3 minute mile in a day nor are you going to start benching two hundo next week. You want to make sure you don't hurt yourself, ask people who work at the gym for advice, and always start with low weight just to the form right, then you can bring it up and see what level you are at. Cardio is good, resistance training is better. Muscle burns a lot of calories. There are plenty of exercises with resistance that can be a good cardio workout as well. If you have a free motion machine, I suggest looking up some exercises you can do with that. Also, don't dipsy doodle around at the gym. Decide going in what you want to focus on that day and stick to it. At least 3 sets per exercise. Going for weight lose and toning, give it about 12 reps a set, that you can do somewhat comfortably.

Diet is important, but everything in moderation. You switch to salads your gonna feel like shit real quickly. Lots of protein, low sugar. You need fats or carbs to break down the protein. Be healthy about it, there are no quick fixes.

- - - Updated - - -

Oh and those weight loss pills they are saying, don't bother, the only known active ingredient in them that does anything is caffeine. Look at the diet pills on the shelf, they all have caffeine in them, cause that keeps you wired and moving more, not healthy and un necessary.

Nem is right, work the major groups. And give it time, shit is not instantaneous, you're building a lifestyle so make sure it is something you can keep up.

[Nemesis]

Yup, euro is a piece of shit and trying to sell you something because he's a blood sucking cunt. Just don't listen to anything he says.

[swagbot 9k]

Yup, euro is a piece of shit and trying to sell you something because he's a blood sucking cunt. Just don't listen to anything he says.

While this maybe true, I do respect his time and effort he gave to respond.

[StarsMine]

Im still would like to know why he said him and other pharmacists at his work are recommending it when the studies are against it. If your in pharmacy you should know better, and know the value of RCTs and Meta analysis. And you should know natural means jack all. I have to compleatly question the legitimacy of your said pharmacy when you push for something in such a way.

[What]

Starsmine, Pharmacy Inspector has been modkilled.

[Yolo Swaggins]

exercise is one of 3 important pieces of losing weight and getting healthier and in shape. I'll do a quick summary of each just because I'm blazed and wearing a monocle so I'm either a professor or wizard and so far I can't cast spells so lets do this shit. It's good to ease yourself in and only do as much as you are comfortable with and ready for. Any of this on it's own will help, but all together it will blow you away how fast you get results.

exercise: cardio is a great way to burn calories while getting in shape. Weight training increases muscle size and strength. The bigger and stronger your muscles, the more calories they use (think of your muscle like a car engine and the calories like gas if that helps). Weight training and cardio combined will help you lose weight most effectively in terms of exercise. Also, your program doesn't fucking matter. Use proper form on each movement (there are thousands of form videos on youtube, find one by someone reputable). Proper form not only ensures you get the most benefit from each exercise but also keeps you from getting hurt. Don't do the same exercise routines. Your body will adjust to any exercise routine within about a month and you will no longer get as much benefit. Shock and surprise the muscles with new exercises or even doing the same ones in a different order to get the most out of them. Take proper care of yourself around your exercise. Warm up before exercising. when you introduce light activity your body will increase the lubrication in your joints, meaning lower chance of injury. Stretch after exercising. Think of your muscles like a rubber band. The more elasticity they have, the less likely they are to snap. When you begin to exercise you are putting much more strain on your body than it's used to and not taking care of it can lead to issues.

diet: What's the point of burning calories if you just take them back in? More than anything you must be in a caloric deficit to lose weight. use this http://www.exercise4weightloss.com/bmr-calculator.html then this http://www.freedieting.com/tools/nutrient_calculator.htm to figure out how to personalize your diet to you. Keep in mind you only need a deficit of 100 or 200 calories/day to lose weight pretty quickly when combined with exercise. Also, if you do cheat days INCLUDE THAT SHIT IN YOUR DIET or the whole thing is pointless. In addition to following your diet in terms of nutrition in calories it's a good idea to know how your metabolism works. When you eat you go into an anabolic state while your body digests. This is where your body builds and repairs it's self. This is when the muscles grow and repair given you provide building blocks to do so with your foods. The other half of your metabolism is catabolic. This is when you are not digesting food. You ideally want a 50/50 balance between the two which is very difficult to do with 3 meals a day. That is only ~6hours of your day in an anabolic state which is half of what your body needs to perform at peak. That also doesn't mean you need 6 meals a day. I have 4 meals and 2 smaller snack type things (protein shake or some beef jerky usually) and it seems to do the trick just as well.

Sleep: When you exercise, especially weight training, you are quite literally tearing your muscle fibers. That's how that shit works. When you sleep your body is most effective at fixing all that shit. Get a full 8 hours of sleep each night. You might think you don't need it, but just pay attention to how you feel when you wake up (comparing 6 to 8 hours or whatever you usually get). Another really important part of sleep is that's when your body makes more testosterone. You know, that shit professional athletes and bodybuilders spend hundreds of thousands of dollars every year to get a little more of.

When you put all 3 of these together it will amaze you how quickly you get to your goal weight and size.

Diet pills and weight loss supplements can work to a very limited degree(depending on what), but only as SUPPLEMENTS, meaning you still need to do the work to get the results. The same is true with any fitness supplement. There is no magic pill or secret trick. Hard ass work(exercise), dedication to a diet, and full nights sleep are the 3 things your body needs most to give you the results you want.

Bonus points: Want to burn fat even faster? apply all of this and do your cardio in the morning before you have your first meal. If there's no carbs for your body to use for energy it uses fat(incredibly oversimplified). Make sure you eat within 30 minutes after your exercise though, or your body starts getting more cannibalistic in terms of where it gets it's nutrients from.

For your shoulder or any other injury obviously consult your physician or PT before following my or any advice. That said my advice for that is to start VERY light. Maybe even no weight depending on how strong you are now and how bad the injury was/is. Contracting the muscle properly is far more important than the amount of weight used. Stop at any abnormal pain. Ego lifting (or heavy lifting) can have it's place, but even that should be done under perfect control with proper contractions or you're just begging for injury. I don't know what your specific injury was, but perhaps this video can help you https://www.youtube.com/watch?v=_QdIgoJ1G0o or give you some ideas on how to work around it.

One more thing. The fox has no idea what he is talking about.

[swagbot 9k]

God damn Swaggins lol.... So far this is the most in depth I have gotten to my fat shaming party, thank you. I am actually meeting with a PT Monday after work/ before gym to discuss my injury. He has the same issue as me so it will be very beneficial.

[Yolo Swaggins]

God damn Swaggins lol.... So far this is the most in depth I have gotten to my fat shaming party, thank you. I am actually meeting with a PT Monday after work/ before gym to discuss my injury. He has the same issue as me so it will be very beneficial.

Just to be clear by pt I meant physical therapist. if that is who you're going to see, awesome! you're on the right track. if by pt you mean personal trainer I strongly suggest double checking any information they give you. I'm just a guy who likes looking good naked and more often than not when I talk to a personal trainer all they know is what lifetime fitness's (or similar gym with it's own trainer training) little 1 day class taught them.

[swagbot 9k]

Just to be clear by pt I meant physical therapist. if that is who you're going to see, awesome! you're on the right track. if by pt you mean personal trainer I strongly suggest double checking any information they give you. I'm just a guy who likes looking good naked and more often than not when I talk to a personal trainer all they know is what lifetime fitness's (or similar gym with it's own trainer training) little 1 day class taught them.

Yeah Physical lol. He works out around the same time I am at work.

[Steamer]

Really..... Don't fucking eat so much, eat normally (not that vegan vegi bs), and do some actual activity. I really don't understand why it's so hard for people to commit and maintain or reduce weight. It's simple fucking will and not being lazy.

[maynard]

swimming is fucking amazing. you use every muscle of your body when doing it... if you really want to shed the weight fast just be very conscience of everything you eat. Go green, fiber, salads, no bread... just be a health freak and don't drink alcohol. if you really need to drink, go vodka or wine. between swimming and treadmill or sets on an olyptical you will lose wieght right quick. go cardio crazy, drop the weight then work on muscle training.

supplements are bullshit unless you're gaining weight and muscle... if you simply want to lose fat... just eat very healthy... and be very active and do as much cardio as you can.

[Yolo Swaggins]

I really don't understand why it's so hard for people to commit and maintain or reduce weight. It's simple fucking will and not being lazy.
That and all the advertising and bullshit out there misleads the fuck out of people on losing weight. If your goal is only to lose fat and not change anything else then you really only need to maintain a caloric deficit. Absolutely nothing else needs to be done. eating better food will make you feel better while in said deficit but you could literally only eat mcdonalds and as long as your calories consumed are lower than calories used you will lose weight.

[TheAdminsMother]

Fatass!