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whitey710 private msg quote post Address this user
Hello everyone,
I am new to this forum and this is my first body building forum I have ever been a part of. I am a 245lb male who is tired of doing an hour of cardio 5 times a week to lose weight and tone so ive crossed over with a friend to the lifting scene. Im open to all advice and any helpful tips! look forward to hearing from everyone.
My first and foremost question, (made with the statement that i do know im overweight)is what is the best plan and/or action to take to gradually decrease weight and increase muscle size and strength.

currently taking c4 pre and whey protein post.
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mikew private msg quote post Address this user
@whitey710 congrats on taking the first step. Welcome to this forum.

Key to weight loss is diet with a calorie deficit so that means you should track your cals using My Fitness Pal and aim for a 500 cal deficit per day. Very, very difficult to get an amazing physique from cardio alone.

Training programs - Starting Strength is probably the best place to start.

PS- Meal timing is irrelevant
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Frostshock private msg quote post Address this user
First off, Welcome to the forum!! Get an avatar (avi) up and post up your stats (Height/Age/Goals/Lifting experience). Also pictures will help us help you so try to get some of your front, side, back & legs.



Quote:
Originally Posted by whitey710
My first and foremost question, (made with the statement that i do know im overweight)is what is the best plan and/or action to take to gradually decrease weight and increase muscle size and strength.


With regards to the fact that you're struggling with constant cardio, this thread is perfect for you, read post #3:
http://forum.simplyshredded.com/topic/13844/gained-10kgs-and-need-to-lose--help/

In regards to decreasing weight (Fat) AND gaining muscle - you'll be able to do this in the first 6 months or so of lifting, these are called "Newbie Gains" (Also covered in the link). After this period you will only be able to Gain muscle (Bulk) or Lose Fat (Cut) - not both.

Also, everything that @mikew said is legit and covered in depth in the link.
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Trev182 private msg quote post Address this user
Welcome bro!
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FiremanSi private msg quote post Address this user
Welcom my man, this place will change ur fitness career and nutrition knowledge for a long time to come.
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maximus24 private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Welcom my man, this place will change ur fitness career and nutrition knowledge for a long time to come.


^^^what he said
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SOLARSUPLEX private msg quote post Address this user
Welcome. A good thing to do before you start learning on this site:

Take everything you thought you knew about health, fitness, and nutrition and toss it out the window.

Carbs are not bad for you.
You can eat as often as you'd like, whenever you like. (I plan on eating ice cream with my girlfriend tonight before bed)

Lastly, don't be afraid to ask questions, but do everybody and yourself a favor and see if that question had already been asked. Chances are it has been covered about 99 billion times.

Good luck man.
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whitey710 private msg quote post Address this user
Thanks everyone! Im actually pretty un-knowledgeable when it comes to diet and nutrition with weight lifting. I will do some research on here to learn some about that. Just want to improve my overall strength and not be a blob. I want my son to want to be like me when he gets older and the example started sunday!
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sriram private msg quote post Address this user
Oh, a BIG tip that will help you on this forum;
don't make multiple threads asking questions. Just keep asking in this thread, and don't be impatient.

Wish you the best of luck!
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teewhat private msg quote post Address this user
Welcome man, read @Frostshocks link. when your done, read it again. got everything your need to reach your gaols man
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Eat2Trainn247 private msg quote post Address this user
@whitey710 welcome to the forum sir! I think that it will be such a great motivator to do this for not only yourself, but also for your son. When times get tough and if you feel tired or frustrated, definitely keep that stored away and go back to it!

Nutrition-wise, I definitely advocate tracking your food intake via a food tracking website/app (myfitnesspal seems to be most popular and is very simple to use!) Additionally, you would greatly benefit from purchasing a food scale. The food scale will help to drive home actual portion sizes and although there is definitely no need for it to reach your goals, it is another great tool in your arsenal.

In terms of food choices, you most definitely want to focus on lean proteins, healthy carbohydrates, healthy fats, ample fruits/vegetables and ensure you are getting an appropriate amount of fiber. However, please do NOT feel that you need to restrict yourself or that certain foods are off limits. No single food will make you fat. Period. Eat food you enjoy in moderation--the above mentioned food groups should become staples in your daily eating. A healthy relationship food will set you up beautifully to reach your goal. Do not view this change as a "diet", but rather a healthy lifestyle that is applicable to your goals and flexible to all social aspects of your life.

Excited for your journey and happy to help!
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whitey710 private msg quote post Address this user
@eat2trainn247, thanks bud. I appreciate it. The hardest part right now for me is getting through the soreness. Im taking protein (going off the guidelines I read in the article on this site 1g/lb) and amino acid recovery powder but this sore is deep right now. Almost reinforces the satisfaction of pumping iron and ditching sprints and bearcrawls lol. During all this, I need to keep my waist size down so I can make the grade on my next pt test. But thanks again for the help guys/gals. Wasn't expecting such a friendly bunch of people because all my forum experience from the past was from car forums.
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whitey710 private msg quote post Address this user
So, we worked:
Chest/Triceps-Sunday
Biceps/Back-Monday
Shoulders/Legs-Tuesday

Today i can barely function at work or home because of the entire body soreness. I've read that excess activity during workout startup after prolonged periods of weight lifting activity abscense can lead to muscle strain/damage.

Is it safe to say that taking tonight off for a recovery day is a good idea? Or is this normal and i should just push through it to get a light workout in?
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haole private msg quote post Address this user
I would say it depend on the volume of work you are doing. If you are doing a push, pull, leg split you can typically do that 6 days a week because that will allow two days of recovery per muscle group before you hit it again. Without knowing your exact routine I can only give you this general answer.

My main concern is to make sure you are eating what you need to and that you are getting enough rest. Not eating enough can be just as bad for you as not eating enough so you need to figure out how much calories you need to eat every day and then figure out where those calories need to come from (carbs, protein,fat)...should be around 50%,30%, and 20%.
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Frostshock private msg quote post Address this user
The soreness you're experiencing is called DOMS (Delayed Onset Muscle Soreness) and is very common especially among new lifters.

For the soreness the best thing you can do is move through the pain and get blood flowing, you'll notice that if you go for a 10-15 minute walk your leg doms won't be noticeable at all. If you can bear it you can also try foam rolling. Hurts like fuck at first but the more you do it the less it gets.

Also as a new lifter I wouldn't suggest 3 consecutive lifting days especially with isolation work like you are doing. Above I linked you a guide for nutrition which as @haole pointed out will really help you recover and a full body workout plan.

The point of the full body plan is the build not only functional strength for when you do reach the level of experience to need isolation and accessory work, but really to learn the technique for your Big 3 compounds as well as following a progressive overload scheme which will carry over into every program from here on out.

Usually 3x a week following a 1 on 1 off scheme will illicit tons of gains if your nutrition is in check and you are sleeping enough.

You could just go to the gym-
Sun:Rest
Mon:Workout A
Tue:Rest
Wed: Workout B
Thu: Rest
Fri: Workout A
Sat: Rest

You dont need to go balls to the walls lifting every day - you make the most gains OUTSIDE of the gym.

Saw your pictures too, you could have a really solid base to start from but its hard to tell from photo quality/quantity.
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whitey710 private msg quote post Address this user
very good info. Is it okay to do mild cardio on the Tues, Thurs, Sat and Sunday im not lifting?
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whitey710 private msg quote post Address this user
@Frostshock, i uploaded two new pictures. Hope that helps gauge my baseline a little more.
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SOLARSUPLEX private msg quote post Address this user
Quote:
Originally Posted by whitey710
very good info. Is it okay to do mild cardio on the Tues, Thurs, Sat and Sunday im not lifting?


Yes it is okay. But remember cardio is a tool. You use that tool to use calories to get I to a deficit. So if you are already eating the correct amount that is under maintenance, you won't need to do cardio. DEFINITALY DONT do cardio more than 3x a week the first week. Because where do you go when you stop losing weight and you're calories are already too low and you're doing cardio. Nowhere. Gotta thing long term.
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Perfidy private msg quote post Address this user
Like @Solarsuplex said, use cardio as a tool.

You can only lose so much body fat per week, so doing more cardio will not speed this process up. As long as you're in a caloric deficit (~500 from maintenance), you will lose weight.
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whitey710 private msg quote post Address this user
gotcha, im actually still trying to determine my actual caloric needs. Multiple calulators to include the My Fitness Pal app disagree. one says 2000 the others range from 2100-2700.
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Frostshock private msg quote post Address this user
@whitey710 The MyFitnessPal calculator is designed for sedentary (couch potatoes) people. Use the calculator in the macro guide given, here's another link to it:
https://www.muscleandstrength.com/tools/bmr-and-daily-calorie-calculator.html

Eventually you'll learn what your ACTUAL maintenance is and base your bulks/cuts around that. When you recalc for a reverse diet it will come out a lot more accurate on the calculator.

I'll look at your pics later when I'm not at school, got 1-2 bars of wifi so pictures aren't loading haha
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SOLARSUPLEX private msg quote post Address this user
@Frostshock pause your porn torrents and load this mans damn pictures.
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Frostshock private msg quote post Address this user
@SOLARSUPLEX 1TB of "Dirty gym sluts sniff glutamine" porn > assessing someone's starting point thank you very much!
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whitey710 private msg quote post Address this user
im even more confused now guys.

@frostshock - your link is telling me "Your Daily Calorie Requirements Are: 3659 Calories Per Day".

And that was at my 3-5 days of exercise. This makes no sense. The dietitian on base told me when i was doing cardio/boot camp style workouts for the last year i was to remain at 2200 cals because that put me at a -500 difference from her estimated 2700.

Does any of this make sense to you guys? Just really want the warm and fuzzies that at that rate, i wont get fatter. I'm fine with heavier if it means muscle but not if it means more jiggly gelatinous substances accruing on my body lol
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Eat2Trainn247 private msg quote post Address this user
@whitey710 Pick a number somewhere in the middle of all the calculations you have done. Then, track your weight for a week. If you gain weight, slightly lower the kcals. If you lose 5 lbs in a week, then you need to increase the kcals.

You will want to lose 1-2 lbs. in the beginning and eventually slow to 0.5-1.0 lbs./week in order to protect muscle mass as much as possible
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Perfidy private msg quote post Address this user
245 lbs is a lot of weight, and with that weight comes a need for energy. A lot of people have no idea how much they should actually be eating. If you're accurately putting your info into the page that @Frostshock linked, then I would go from there. The only reason that the number would be skewed is if you had damaged your metabolism in the past.
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whitey710 private msg quote post Address this user
well that's what kinda sucks @Perfidy, I'm on anti-depressants (lexapro) which i found out today from my Dr. kill your metabolism. I'm looking into metabolism boosters.

So, just because i suck with numbers, if MFP is saying 2190 and this is saying 3659, would it be better to go with 2600 and risk losing too muhc weight or go with 3200 and risk putting on weight?
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whitey710 private msg quote post Address this user
and i havent figured out how to edit a post yet but the dr's office scale put me at 256 today. So I'm actually 11lbs hevaier than i originally mentioned.
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Frostshock private msg quote post Address this user
Quote:
Originally Posted by Eat2Trainn247
Pick a number somewhere in the middle of all the calculations you have done

As I said, eventually after initially experimenting with your numbers you'll find your actual maintenance. At 255, you're a big dude. That requires a lot of calories to maintain.

Did you immediately start eating at 2200 calories? You would probably lose weight for sure, but it would be a combination of muscle AND fat resulting in a "Skinny-fat" type look. Also, if you started at a massive deficit right away, when you DO plateau in weight loss (Which you will) you'll have to go FURTHER into a deficit furthering the vicious cycle of fat AND muscle loss.

Try eating at your different maintenances. You'll notice one of them will keep you full all day and your weight will stay in a reasonable range. Keep that maintenance as your ACTUAL maintenance and then just simply start slowly cutting (Remember that cardio will further your deficit).

Quote:
Originally Posted by Eat2Trainn247
You will want to lose 1-2 lbs. in the beginning and eventually slow to 0.5-1.0 lbs./week in order to protect muscle mass as much as possible
This also

MyFitnessPal keeps telling me that I'll be 173lbs in 5 weeks if I keep eating at 3300 calories but I'm actually LOSING weight (From 168lbs). These calculators are just a way to give you a ROUGH estimation of your maintenance/metabolic capacity. You'll have to do some experimenting to find your real maintenance but when you find it, it'll be easy as hell to manage as long as you track it.
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whitey710 private msg quote post Address this user
@frostshock, you are a fitness knowledge god! thanks for the clarification man. means a ton
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