Closed.

Here's a good piece of advice, and hopefully others will elaborate further...trial and error is the way to go.

Post your sample diet, or one you think might work and maybe we can all help you out...As usual, read the sticky posts, and see what you learn from that.

Its hard to just come up with a plan for you..I don't know what you like to eat, how you like to cook, etc. etc. No one can really "do it for you" but we're all here to give you support and encouragement. Like I said, post something that you think might be a good diet plan and we'll work on it from there.

Also, welcome to the boards :)!
-Andrew

Thanks for reply :D
This is an example i tried for 2 weeks, lost around 7-10 Pounds but i think that was basically water weight.

Anyways here it is:
I followed a 1500 Calorie Diet:
Breakfast: 300 Cal
Lunch: 300 Cal
Snack: 200 Cal
Dinner: 500 CAL
Before Sleep: 200 CAL

Breakfast:
Baggel with Ultra Low Fat Creme Chesse
1/2 Cup of Orange juice

Lunch:
2xWhole Wheat Breads
2 Tablespoon of Grinded Chicken(Boiled)

Snack:
1 Apple or 1(8") Cucumber with a bit of Chilli Powder

Dinner:
2xWhole Wheat Bread with 6 Ounces of Tuna
or
Salad - Letace, Apple, Red Beans, Tuna, Low Fat Dressing

Before Sleep:
1/2 Cup Frozen Strawberry Yogurt

I only did Weight Training with this to see how it works, weight training was done only 3 times a week. Lost around 7-10 Pounds but i think that was all water weight or the beginning body shock... anyways... any help???

As i stated, really need help to get started with my dieting plan. My goal is to reach 200 LBs by next April which is 28 Weeks. Any help would be appretiated.

Let's do a little math here...

80-lbs./28-wks. = 2.86 lbs. per week.

At that rate, you'll have a ton of stretchmarks. Please, realize that it took you more than 28 weeks to create the body you have now, and that it may take more than 28 weeks to get the body you want. Maximum safe weight loss can occur at up to 2-lbs. per week, but IMO, that's still aggressive. I'd shoot for 1.5-lbs. per week and stick to that. That's roughly a 750-calorie per day deficit you have to create in conjunction with diet and exercise.

Read my post here, to another newbie, yesterday (http://forums.johnstonefitness.com/showpost.php?p=198557&postcount=2). Read that whole thread. It'll save you some headache.

Good luck.

-R

Well my time till April was just to motivate myself. If it takes longer than April by any means I do not mind. But i've read somewhere that if you're very over weight you can loose close to 2-4 pounds a week as normal. Even 1.5-2 pounds is good enough as long as i can loose around 80-90 pounds in a year. I've read the topic and post. Hiring a professional Trainer dosen't seem like a bad idea, but i would need alot of money for that. So it will have to wait a little. By than just need a bit of help from this board so i can atleast come up with my Dieting plan and excercising in the mean time.

Also could anyone review the eating plan that i outlined above.. is that any where near what i should be following or way off?

I weigh 140-lbs. and I eat between 1,700 and 2,000 calories a day. I.e., I weigh half what you do and I can lose weight on up to 2,000 calories a day. That diet is horrible, unless you'd like to lose the muscle you already have along with the fat...

Personally, if I were you, I'd hire Swolecat. If you want a comprehensive, balls-to-the-wall program that will accelerate your fat loss to a very quick pace and preserve the muscle you have, he can take you there as fast as anyone can. John Stone is currently using his program.

And anyone can scrape $200 together; if you can't, you need to re-evaluate how you're living/budgeting, or if you're young and still living at home... so ask mom and dad for an advance the old allowance. Trust me, his program works.

-R

i think u should throw on a couple more calories in your diet.. maybe 300-400?

Thanks for reply :D
This is an example i tried for 2 weeks, lost around 7-10 Pounds but i think that was basically water weight.

Anyways here it is:
I followed a 1500 Calorie Diet:
Breakfast: 300 Cal
Lunch: 300 Cal
Snack: 200 Cal
Dinner: 500 CAL
Before Sleep: 200 CAL

Breakfast:
Baggel with Ultra Low Fat Creme Chesse
1/2 Cup of Orange juice

Lunch:
2xWhole Wheat Breads
2 Tablespoon of Grinded Chicken(Boiled)

Snack:
1 Apple or 1(8") Cucumber with a bit of Chilli Powder

Dinner:
2xWhole Wheat Bread with 6 Ounces of Tuna
or
Salad - Letace, Apple, Red Beans, Tuna, Low Fat Dressing

Before Sleep:
1/2 Cup Frozen Strawberry Yogurt

I only did Weight Training with this to see how it works, weight training was done only 3 times a week. Lost around 7-10 Pounds but i think that was all water weight or the beginning body shock... anyways... any help???

First piece of advice, ALWAYS (and I mean ALWAYS) listen to Bluestreak, JeremyLikness, and Swolecat...none of those guys will EVER steer you in the wrong direction.

As for your diet plan...how about oatmeal for breakfast instead of the bagel and cream cheese? How about a protien shake between breakfast and lunch, with some almonds or peanut butter for good fats (which I think you're almost entirely missing)? Do the same thing with your snack between lunch and dinner, add in a protien shake. For dinner, maybe include some brown rice or cottage cheese.

I think sometimes people here "eat 6-8 smaller meals instead of three big ones" and they think "Ok, so breakfast, lunch, and dinner with snacks between meals." Thats not quite what it means...it really does mean "meals"...

I think something more along the lines of:
1- Oatmeal and OJ (OJ isnt' great, but for a begginner its fine as long as you're measuring it properly)
2- Protien shake with 2 tablespoons of peanut butter or an oz. of almonds
3- Chicken with whole wheat bread and some cucumber with chili powder.
4- An apple and a protien shake
5- Tuna WITH a salad and some brown rice or cottage cheese
6- Cottage cheese, almonds, MAYBE! the yogurt (but becareful there is a big disparity between good yogurt and terrible yogurt), something along those lines....

If you don't have whey protein, its just powder that you put in water and it adds a lot of protien and a hundred or so calories...doesn't taste great but its not so bad either, and compared to other protien sources its really really inexpensive. Its also portable.

For now, make sure you strive to get some more good fats in your diet...salmon, almonds, peanut butter..that kinda thing.
-Andrew

Well my time till April was just to motivate myself. If it takes longer than April by any means I do not mind. But i've read somewhere that if you're very over weight you can loose close to 2-4 pounds a week as normal. Even 1.5-2 pounds is good enough as long as i can loose around 80-90 pounds in a year. I've read the topic and post. Hiring a professional Trainer dosen't seem like a bad idea, but i would need alot of money for that. So it will have to wait a little. By than just need a bit of help from this board so i can atleast come up with my Dieting plan and excercising in the mean time.

Also could anyone review the eating plan that i outlined above.. is that any where near what i should be following or way off?

Heres another suggestion...shoot for smaller goals that will help you reach your long term goal. Its easy to get derailed from a goal that is 6 months away, but if you just said "I want to lose 2lbs this week" or "I want to be able to go from size 42 to 40 by next month" thats a MUCH better way to keep yourself motivated! Smaller steps lead toward bigger results in the long term.

Thanks alot for your advices, Lemon: What is OJ, where i'm from its all about curry we dont know anything about healthy stuff. Our cultural food is basically pure fried or cooked in oil stuff. So thats why i'm not familiar with whey protiens and OJ and all.

Bluestreak: Could you please give some more details of SwoleCat...

Thanks alot for your advices, Lemon: What is OJ, where i'm from its all about curry we dont know anything about healthy stuff. Our cultural food is basically pure fried or cooked in oil stuff. So thats why i'm not familiar with whey protiens and OJ and all.

Bluestreak: Could you please give some more details of SwoleCat...
OJ is Orange Juice, haha! You mentioned you had it w/ breakfast :)!
Curry is fine, I actually use curry quite often in dishes I prepare...and I also cook in olive oil and while i'm careful with measuring it out I think its just fine in your situation as well.

Are you from India?

Bluestreak: Could you please give some more details of SwoleCat...

See this thread (http://forums.johnstonefitness.com/showthread.php?t=19062), my friend. If you're dead serious about transforming yourself as quickly as possible, I assure you that SGX is the 100% best way to go. My dietary approach - which is basically my lifestyle, i.e., the way I live... is based largely on Swolecat's SGX program.

It's aggressive and it's not easy - don't expect a picnic, but again... if you're serious... I think Chris is the man to go to for pure fat loss techniques.

-R

I'm with Bluestreak on this one. I've been on Swolecat's SGX program and I've steadily lost a pound a week while ADDING muscle. My body is transforming on a weekly basis. Not only am I not losing lean body mass, but I am increasing it. His program is gonna get you to your goal the quickest. There are many ways up a mountain, but some paths are quicker than others.

k

I was just having a look at his website, is it only for bodybuilding or it can be for me(Obese). I'm really considreing this. 200$ seems more affordable than my local gym. But i really need to do some homework before i can commit myself into this. Trust me i'm serious about loosing all this weight.

I'm with Bluestreak on this one. I've been on Swolecat's SGX program and I've steadily lost a pound a week while ADDING muscle. My body is transforming on a weekly basis. Not only am I not losing lean body mass, but I am increasing it. His program is gonna get you to your goal the quickest. There are many ways up a mountain, but some paths are quicker than others.

k
I agree totally!!

I've only been on 11 days. Lost 40 pounds on my own in 4 months while gaining muscle and I can tell you I have never experienced this quick progress in a week. After 7 days on SGX I lost less then one pound but an INCH off my waist, the least amount of poundage yet most off the tummy - this is the most progress I've ever experienced in my cut in a weeks time and I feel I did a great job on my own.

On top of having a great program, SC himself is a GREAT guy, offers a wealth of knowledge, the VIP forum and his consultation ALONE is worth it. He is an expert in this, and a genuine guy. His program is not very difficult, the hardest thing I found was to prepare the meals or atleast get accustomed to that. He lays everything out for you in a very simplistic format.

I've only been on it for less then two weeks and I recommend him with much confidence. I know I'm not the most credible opinion because of my short time but just take a look at his Wall of Fame, those are just a fraction of the people he's helped. His program not only is one that you have for the short term, many of the principles behind it apply to total lifestyle change. I can't tell you enough how great this is. I only wish I had known about it sooner, or had taken the opportunity to jump on this sooner becuase I know I would've been much further along in my progress.

here is his Wall of Fame: http://www.vizualxcellence.com/walloffame/index.html
here is his site: http://www.vizualxcellence.com
here is the info on SGX: http://www.vizualxcellence.com/programs/swolegenix.html

I wish you luck with everything, but if the money is not as big an issue for you (you should buy the supps he recommends, and foods can be costly) this is WITHOUT A DOUBT the best available option, at least in my opinion. And again I lost 40 pounds on my own making great strides, but this is just phenominal.

I encourage you to email him too if you have any doubts, also read the thread stickied in this forum giving you all the info you need to know about SwoleCat and SGX!

I was just having a look at his website, is it only for bodybuilding or it can be for me(Obese). I'm really considreing this. 200$ seems more affordable than my local gym. But i really need to do some homework before i can commit myself into this. Trust me i'm serious about loosing all this weight.
I had those same concerns but take a look at his forum and wall of fame, its for everyone just tell him what your goals are

You will still need to weight train and do cardio, so the gym may still be required.. its not going to be cheap, no transformation is with or without SGX but I think this program one of the best value you can get for the amount it, at the very least it is worth the money

All of you guys that are refering me to SwoleCat's program, thanks alot. But i think i'll try some sort of a dieting plan before i can spend $200. What ya'll think? Because i wanna be able to get a feel for some sort of excercise and stuff before i jump straight onto SwoleCat.

What do you all think about Lemon's eating plan?
1- Oatmeal and OJ (OJ isnt' great, but for a begginner its fine as long as you're measuring it properly)
2- Protien shake with 2 tablespoons of peanut butter or an oz. of almonds
3- Chicken with whole wheat bread and some cucumber with chili powder.
4- An apple and a protien shake
5- Tuna WITH a salad and some brown rice or cottage cheese
6- Cottage cheese, almonds, MAYBE! the yogurt (but becareful there is a big disparity between good yogurt and terrible yogurt), something along those lines....

Is this good enough? Lemon, dont get offended i'm just trying to make sure.

Also what about this Excercising plan.

Monday:
Biking - 45 Mins - in the morning
Weight lifting - Chest, Shoulder, Triceps
Tuesday:
Biking - 45 Mins - in the morning
Biking - 45 Mins - in the evening
Wednesday:
Biking - 45 Mins - in the morning
Weight lifting - Back, Biceps
Thursday
Biking - 45 Mins - in the morning
Biking - 45 Mins - in the evening
Friday:
Biking - 45 Mins - in the morning
Weight lifting - Legs, Abs

Cardio basically performing on 70-80% of Heart rate
Weight lifting - High on reps, low on weight?
Some comments? help? changes? would be helpful

Is this good enough? Lemon, dont get offended i'm just trying to make sure.
No offense taken whatsoever, it was just a suggestion and I'm sure others will help out further.

Also, do be warned...SGX is pretty hardcore. I wasn't able to keep it up for very long, so while I agree with the othe rposters that its an outstanding program you should know that its simply not for everyone.

Hardcore as in? excercising or dieting?

I'm not sure cardio twice a day is such a good idea. :confused: Your muscles will need some time to rest. Consider doing just the morning cardio.

Weightlifting should be about higher weights, lower reps.. if you're not following a program, then a rule of thumb would be to aim for 8 reps, and if you can do 12+, increase the weight next training.

You need to eat more at your weight. I'm not a professional like some people here, but considering your 5x and 3x a week exercise routine, like 2500 kcal easily.

I was thinkig over this, i'll be doing 2200 and 2000. So 2 days it will be 2200 and than 2000 and than 2200...... You get it.. I read zigzagging helps alot. Just need to get whey protien.. Anyone know which one i should get or from where?

"Zig zagging" is not a basic dieting technique - it takes a good understanding of your own body. If you ask me, you need to have a good grasp on what types of meals (protein/fat, protein/carbs, etc) to place at what times of day. Then it also depends on what exercises you're doing on what days - if it's a cardio only day, meal macros are different than for weight training days.

Research this in depth, because if you don't, you'll be sabotaging your efforts by not supporting your exercise efforts with the best nutritional plan you can.

Your earlier posts led me to believe you had a desire for a very aggressive program - which is why I recommended SGX to you. Now you're saying you want to spend more time easing into things? Which believe me, I can understand, I'm not a "jump in with both feet" type of guy a la John Stone. But... you've got to make up your mind and commit to something or you'll never get anywhere. Just arbitrarily deciding to "use zigzagging" because you read it helps a lot is not a good reason to employ it. You must understand why you're doing what you're doing or you're in jeopardy of failing before you start out - understand that a poorly designed program for a beginner is a sure way to discourage yourself because you won't see progress, and as a result, you'll slack off... and you'll probably settle right back into old habits that got you where you are today.

I don't say this to discourage you at all; I lay it out there plainly so you understand what you're up against.

Have you considered a more mainstream approach like Body-for-Life? Many of us here, myself included, began our lifestyle changes on this program. It's easy, it's almost idiot-proof, and if you follow it, it does work. I have my issues with it, but for the most part, I'd recommend it to any noob.

-R

I do have a desire to get down right now.... but its about the money. I know $200 isn't all that for ya'll but it is a bit for me. I've gatherd $200 but i think only 2 months wont be enough for me. Rather i would need to upgrade it for atleast 4-5 months. Thats about 200+150 = $350.

350USD = 415 CDN

I do have a desire to get down right now.... but its about the money. I know $200 isn't all that for ya'll but it is a bit for me. I've gatherd $200 but i think only 2 months wont be enough for me. Rather i would need to upgrade it for atleast 4-5 months. Thats about 200+150 = $350.

350USD = 415 CDN

You don't need to maintain services with Chris the entire time to continue to use his program past that first four weeks; I've used SGX as it was prescribed to me a couple of times since purchasing the program last year.

Past your initial month, all you need is courage and determination. If you utilize your first month to its fullest, the program won't change after that. You don't even need the supplements - it can be done with nothing but whole food!

$200 isn't pocket change to me, either. But it is very, very cheap for what you'll get - again, you don't need the supplements. You don't need SC's services past four weeks if you've utilized those first four weeks to their fullest. I guess it all depends on what you want to achieve. Remember, you get out what you put into something... truer words are rarely spoken. Fitness is what you make of it... and what you invest in it.

-R

I've emailed him, and he did reply in less than 2hours of every emails. I think i'll go ahead and get right into it. One question, how long does he take to make a plan?

Let's do a little math here...

80-lbs./28-wks. = 2.86 lbs. per week.

At that rate, you'll have a ton of stretchmarks.

-R

What do you mean by this?