Hi everyone. My name is John. I'm new to the board and was hoping to get some advice. I'm 19 yrs old, about 6'0-6'1, and weight about 270-275 lbs (depends on the day). Lot of fat. I do have some muscle though left over from my old playing days when I lifted alot...but not much (haven't seriously lifted in about 1.5 years). I could still probly bench around 250. I've made the decision to go back to school after trying the living on my own thing for a while. It sucks. So I've decided to go to college; which means that I can resume my first passion in life...playing football. Now I need to get back into "playing shape". Good thing is, I have a year to do so since I"m going to enroll Fall 2006.

My goals that I want to set for myself are pretty high...but It's what I want to do. I want to lose about 30-40 lbs and add as much muscle as I possibly can.

This, for me, is going to mean a pretty much complete lifestyle change. Which scares me alot because I've been comfortable for so long and I have a big problem with motivation. But I think this new decision I've made to go back to school and play football is getting me back on the right track.

Now I've read just about everyting there is to read here on diet and nutrition and excersize and I just feel so overwhelmed by all of this new information. But I plan on sticking with it...getting this all down and making it work.

What I would really like is advice from people who have done this sort of thing. Maybe you have the tips, food suggestions, excersize suggestions? What's best for losing fat? What'll lose it the fastest? Lots of cardio? Lots of lifting?

Now another thing is, I don't have immediate access to a gym, but I will in a couple months. So for now, losing the fat is my main goal. What's the best way I should go about this?

ANy advice or anyting at all that youthink would help me. I would appreciate it. I enjoy looking forward to responses and keeping you guys updated. Thanks

John

Hey John,
Welcome to the forum and congrats on your decision to return to school and play football! I too was in a similar situation a short while back. I had been out of the gym for a few years and I felt like shit. Fat and way out of shape! On a good note, keep in mind muscle DOES retain memory and it's a whole lot easier the 2nd time around.(or 3rd or 4th) If I were you i'd start by putting together a good, clean diet. This by far is #1. Secondly i'd begin a slow, methodical cut. This can be accomplished by creating a caloric deficit.(read stickys above) I'm sure I don't have to tell you that you're gonna have to be in "cardio shape" before stepping on the field so get busy with that. Start slow and progressively increase your time/intensity. Lastly, get in the gym as soon as possible.Resistance training not only increases strength but also developes lean muscle which in turn burns fat.
Good luck bro!! I'd give anything for just one more day on the gridiron!!!!! It's one of my true passions too.

My main advice is this (actually this is just one of many ways to go, but might be worth at least considering, or incorporating into any other plans your have).

Figure out what are the top 4-6 habits you currently have that are preventing your from loosing fat, or what habits resulted in you gaining fat. Examples might be 'lack of exercise' or 'drinking soda' or your breakfast choises (or lack thereof) or something else completely.

Now try to attack the 2 out of those 4 that you think will be the easiest for you. The reason I say it this way is that attcking either everything at once or your biggest habit, may just lead to frustration. Suppose for instance you really don't think you can give up your breakfact donut. Well guess what, you can still loose a lot of fat wihtout everything being perfect - BUT obviously you must make some changes. Change the easiest stuff first.

After you feel comfortable with the changes (e.g. diet soda from regular, give up 1 cany bar or beer/day or whatever it is) re-evaluate and pick 2 of the next 4 items.

If you can keep this up for 6-12 months, you will be a changed person!

BTW, I hope not to offecd you with my dietry examples, they are taken from my personal habits. Also the rationale for this line of attack was your 'lifestyle changing' comment. I kind of went through something similar as I was very sporty as a teen, then got fatter in my 20's as I did more 'bar' exercises. With a lifestyle change, I don't think I'd ever go back now.

Thanks you guys. Every little bit of info and advice helps

I am sure the tips will keep pouring in, but just let me say good luck and wanting to lose 30-40 lbs and put on muscle plus, presumably, increase cardio fitness a lot...12 months is TONS of time to do it. If you really approach this with dedication you can definitely get those goals.

At all times during your transformation you want to focus on good nutrition. Good nutrition will allow you to lose fat quickly and preserve your existing muscle. It will also allow you to gain muscle quickly and keep fat gain to a minimum.

If you break down your transformation into three phases -- fat loss, muscle gain, cardiovascular/sport specific -- you should be in very good shape when you return to college.

During your fat loss phase you could dial in your diet, start 45-60 minute daily walks, and begin a weight-lifting routine, getting reacquainted with the big compound exercises at higher rep ranges. During your muscle gain phase, you could increase your calories, cut down or out your walks, and drop the rep ranges lower. In your final cardiovascular/sport specific phase, you could cut the calories back down to a maintainence level and introduce running and sprinting as well as agility and strength drills when you aren't out playing football.

At least that's how I would do it. Good luck! :gl:

At all times during your transformation you want to focus on good nutrition. Good nutrition will allow you to lose fat quickly and preserve your existing muscle. It will also allow you to gain muscle quickly and keep fat gain to a minimum.

If you break down your transformation into three phases -- fat loss, muscle gain, cardiovascular/sport specific -- you should be in very good shape when you return to college.

During your fat loss phase you could dial in your diet, start 45-60 minute daily walks, and begin a weight-lifting routine, getting reacquainted with the big compound exercises at higher rep ranges. During your muscle gain phase, you could increase your calories, cut down or out your walks, and drop the rep ranges lower. In your final cardiovascular/sport specific phase, you could cut the calories back down to a maintainence level and introduce running and sprinting as well as agility and strength drills when you aren't out playing football.

At least that's how I would do it. Good luck! :gl:

This actually seems like it would be much easier for me than to try and do fatloss/muscle gain/condition all at once. All teh information I've soaked in the past few days just seems so overwhelming.

I'm starting by trying to put together a list of new foods to buy. In the past I've bought only what sounded good. But now I have to buy what's good for me and will keep my calories down to support my fat loss stage. Any suggestions? A website with a nice list of foods?

Now you suggested 45-60 min daily walks. Now would jogging/running burn more calories than walking? Would it be more beneficial? I ask because the other night I felt like running a mile around the local high school's track since I hadn't done it in a couple years. And surprisingly I did it in about 8-9 mins, going a little faster than a jog (for me, anwyays), with no problems (except a cramp in the side around lap 2). SO I know jogging wouldn't be out of the question. It actually felt really good on me and my legs. Especaily when my legs were a bit sore the next day. It was a pretty big accomplishment for me, I felt.

Thanks for the advice you just gave, I really think that will help me alot in trying to just separate things and concentrate on it one at a time.

-John

Plus, I do not have access to a gym right now. But I should here in the next week or two hopefully

I'm starting by trying to put together a list of new foods to buy. In the past I've bought only what sounded good. But now I have to buy what's good for me and will keep my calories down to support my fat loss stage. Any suggestions? A website with a nice list of foods?



A good start:

http://forum.bodybuilding.com/showthread.php?t=496997

Also search this forum, there are many threads listing good foods.

On top of what everyone else has said, I would suggest you start very basic. There are a few Key things you can do to help you ease into the lifestyle change.
1. Drink a ton of water, and then drink some more water. You can mix in a cup of black coffee or a diet soda, but really stick to water, it will flush out your system, and really help you drop some lbs early on.

2.Eat lots of protien...chicken, fish lean beef, whey, eggs...

3. cut simple carbs out for good, and..anything fom white flour..chips bread, crackers...ect. But get some good comp[lex carbs, brown rice, sweet potatos, ect...

4. Don't worry about running just yet, you are carrying around alot of extra weight right now, and especially if you want to play football in the future, take it easy on your knees now. Walk at a fast pace, and when you get your gym membership in a few days use the elypitical(spelling sucks)machine, this will cut down the stress your knees take on right now, as you get leaner, and condition your body more, then move onto running if you want.

5. Find a diet that works for you on this board, and make it your own...if you have to eat 6 meals a day, but you don't care for the food...it's not going to last.

6. READ, READ, READ.....everyday there are tons of posts on here from people that were in your shoes. You get the benefit of their hard work, research, trial and error periods. Mirror someone similiar to your situation, find someone that has already been through what you are going throuhg, find out what they did, what did and did not work for them, and then copy that person. Don't try to reinvent the wheel here. There are more than enough people on this board that have put in the research, all you have to do is apply it.

Also, check out realsolutionsmag.com they have some good articles, and some good products as well.

You might also want to sign ou for sickofbeingfat.com(join the JS site and you'll get the invite code) and post your pics there to track your progress.

Above all, ask questions...the more you know the better off and faster your results will be.

Now you suggested 45-60 min daily walks. Now would jogging/running burn more calories than walking? Would it be more beneficial? I ask because the other night I felt like running a mile around the local high school's track since I hadn't done it in a couple years. And surprisingly I did it in about 8-9 mins, going a little faster than a jog (for me, anwyays), with no problems (except a cramp in the side around lap 2). SO I know jogging wouldn't be out of the question. It actually felt really good on me and my legs. Especaily when my legs were a bit sore the next day. It was a pretty big accomplishment for me, I felt.

Running will burn more calories than walking. Some people swear against running for anything but getting your heart in shape; walking works well for fat loss and is a popular option on the board. If you feel like running though, I say go for it, keeping the pace slow and steady, but not just yet. Like posted above, running is hell on the joints and the body even at low BF%. You'll be less prone to injury if you lose some weight first.

From a guy who's lost a lot of weight with running (and still thinks running/jogging is an amazing fat loss tool), just tell yourself every other day is ok.

At your weight all you'd need is about a mile 4 days a week(make the rest up in walking). That'll give you that worked out feeling but also keep your lower back and joint health in mind.