I'm a fat ass

RelapsedBeta · 2016-08-22T14:52:46+00:00

Reddit has a great page on the "Keto" diet.

I would try that.

stonepimpletilists · 2016-08-22T14:54:17+00:00

starting from 0, you can do anything. 5x5 and cleaning up your diet. Once you're at a point where you know what you're doing, you can reassess.

in a year or so

captain_my_captain22 · 2016-08-22T15:01:09+00:00

I've had lots of success with the Starting Strength program, (even has a phone app), that plus more "push aways" from the table (and cutting way back on carbs) and I'm down 30lbs in 6 months, still have 20 to go.

onmyownpath · 2016-08-22T15:13:00+00:00

Eliminate the soy. It contains estrogen and can be an endocrine disruptor. Real whole milk or unsweetened coconut milk are better alternatives.

Don't be afraid of healthy animal fats. You are on the right track by cutting carbs. Healthy fats will make you feel fuller and give you longer lasting energy.

Focus on protein, natural healthy fats, and getting strong. Do mild cardio and save your energy for lifting. If you are going to do cardio, do HIIT or Crossfit type workouts. But the best solution is building large muscles because they burn calories 24/7.

The bigger your muscles, the easier it is to stay lean. Focus on the multi joint lifts to build your largest muscle groups. Squats, deadlifts, presses. Strong Lifts 5x5 is a great place to get started.

Scurvemuch · 2016-08-22T15:03:08+00:00

its not a "diet" - you need to change what and how you eat

I started doing some intermittent fasting and it works well for me... Don't worry about not making gains... you need to cut - you need to catabolize all those gorditos mommy fed you.

Hey I grew up same way on Russian food trust me moms gonna feed ya...

also... what do you do daily as far as work, getting around and so on? you need to increase base metabolic expenditure

Oh and, are you a fat dude that can still move pretty well or are you a lazy tub? you know what I am talking about I think

sh0ckley · 2016-08-22T15:57:57+00:00

Here's what I did in the weight department:

Used an app called My Fitness Pal.
Log everything I eat.
Never eat more than daily amount of calories.

and

Careful of carbs especially bread.
High protein foods are my friend. Meat. Fish.
Learned to enjoy salads.

Killed these entirely: Soda Processed shit food Booze

I've lost 1.5+ lbs per week like clockwork since I started. It goes up and down but over time it stays going down. 45 lbs and counting now.

Diets are for girls. Change your eating for the better. Permanently.

Cardio is gay but good for weight loss. I do about 15 minutes at least 4-5 times per week or more.

Once I am thin I will have to focus more on getting big. My body fat percentage is still horrible in the 20s but I am no longer obese and almost have a reasonable BMI. This is the long game.

bornredd · 2016-08-22T16:56:05+00:00

Hey man, I live in TexMex/Carbland also.

TACO BOWLS TO THE RESCUE.

What's the problem with tacos? CARBS. Get yourself a bowl. Put everything you'd put in your tacos in that bowl except the tortilla. EAT.

its-iceman · 2016-08-22T17:35:50+00:00

I haven't really changed

We know.

my diet other than slightly laying off the carbs, less tortillas, quinoa instead of rice

Who cares about any of this? How many calories are you eating. What's your macro split? "Slightly laying off the carbs" isn't going to undo the damage you've done to your body already. You have to get fucking serious.

drinking soy milk

Perfect for post-menopausal women. Also, why are you drinking more calories?

but it's time to lose the weight and I'm having a hard time picking a diet, I want something concrete, but to make gains you still need substantial amount of carbs, what to do?

You've already made your gains. Calories in, calories out. Count them. All of them. MyFitnessPal is your new bible. Start walking. Work your way to jogging. Download Stronglifts 5x5 and start doing some weight lifting. Fat is killed in the kitchen. If I put you on a deserted island for six months you'd be a skeleton. Do something in between what you're doing now and that.

But I bet you won't do any of this, because greatness is hard, and pizza is easy.

discobolus_ · 2016-08-22T16:19:52+00:00

How fat are you? Height/weight? Are you a formerly athletic guy who ballooned up, or never trained?

Universal advice for any fatty: Start walking. Walk 2 miles every single morning. Walk again in the evening if you can. But do it every single day. Don't dive into jogging, or HIIT or any of that shit. You'll get hurt if you're really heavy. Feet, knees, ankles, back, will get fucked up if you go too hard too soon. Just walk - it will work well for a long time. And don't do shit like exercise biking....be on your feet. I'm a believer that if your fat ass is walking, your body notices how much extra weight it's carrying and will shed lbs more quickly to make walking more efficient. If you're biking, rowing, anything where you're sitting, your body doesn't get the same feedback. This is a half-cocked theory, but in my experience, being on my feet always gets me the best results. If you like biking or swimming, or whatever, that's great. But do it in addition to the walking.

There are a million different ways to clean up your diet - just do one that you can stick to and play the long game. Have in mind how awesome you're going to look and feel in 1 year, 2 years, 5 years. Not that you want to be 20 lbs lighter for x event coming up in a month.

Griever114 · 2016-08-22T17:04:57+00:00

Cut or bulk. Pick one, not both.

I suggest if you are a fat fuck, CUT. You will use your fat to get new gainz for a WHILE while you lose weight. That's the closest you will get to cut and bulk at the same time... new gainz.

Once you look better, then figure out the bulk.

bogeyd6 · 2016-08-22T21:02:30+00:00

At your fat level, you don't have to worry about gains being compromised on a diet. Just switch out a low calorie protein shake for one of your meals. You have enough in reserves to not need to worry about cutting and gains. Like /u/stonepimpletilists has said. Strong Lifts 5x5 and cleaning up your diet. Many people I know started with myfitness pal just to count calories and it worked for awhile. Getting below 15% body fat will be your real challenge.

amalgamator · 2016-08-22T23:55:00+00:00

http://www.bodyrecomposition.com/fat-loss/training-the-obese-beginner.html/

Read Lyle McDonalds guide to flexible dieting.

Read Eric helms pyramid nutrition book.

Briefly - set protein to 1g/lb lean mass. Then set a 1000 calorie deficit. Split the rest of the calories carb/fat. Start lifting Stronglifts plan. Wait on cardio until you are leaner. Do some walking.

screechhater · 2016-08-23T02:18:19+00:00

I'm a Mexican too. First cut out all of the sugar and the carbs Eat only carbs you can get in veggies for s while until you get off a plateau

Guess what ? Only HIT cardio has ever worked for me. 21 day shred from men's health is s butt kicker if you can take it.

I would double down if I were you to kill the appetite and exercise with walks in the afternoon.

The whole 30 might actually be your best bet because it's a life changer. The number one thing is to get your body burning the excess storage. It will not happen if you are eating any sugar at all. That includes milk.

apex_313 · 2016-08-23T03:53:15+00:00

I'd cut down to 15 percent body fat or less before trying to bulk or recomp. Being very overweight and a new lifter, you're one of the few who can effectively build muscle at a deficit. I'd figure your total daily energy expenditure and aim for around 20% less. Mentally it'll make a much larger difference than slightly faster muscle gains because when you lose the fat you'll start to actually see your muscles. This will reinforce good habits because your brain will have that reward circuit. Additionally, body fat converts testosterone into estrogen which will slow gains. So I'd definitely focus on cutting first. Fajitas minus the tortillas and rice makes a great cutting meal. And refried black beans are fantastic.

Trekneck · 2016-08-23T03:54:06+00:00

I'm about to take the next step and start getting my diet under control, been doing some research and it seems that if I start dieting, gains might be compromised.

Start lifting. The diet will become a necessity when you really get into it, and at least for me, came naturally despite resistance.

Can one theoretically bulk and cut at the same time, if so can you point me to a tried and true method?

I've done it. But I wouldn't recommend it right off the bat. Just start lifting.

HopefullyAlphaSoon · 2016-08-24T11:16:38+00:00

Here I can help as I have a lot of experience with this.

If you got fat, you dont really need that many carbs for gains. And your nr1 priority should now be getting cut instead of gaining muscles.

Do not sweat killing your gains with weight loss, this can happen, but it wont be your problem. And if you do, the moment you hit your goal weight and balance the diet back, the gains will come back as well.

Eat chicken with rice (cooked or done on pan with minimum oil), drink a lot of water, after 6 pm avoid carbs, eat a small handful of peanuts a day(between morning and noon). Drink 2 protein shakes a day.

Avoid soda, snacks and everything that is junk. It will be hard, but the best thing about this is that it is all about your will. If you fail, it is only your fault.

And remember you wont lose much muscle and first thing you need to do is lose the fat. Gains can come later and you will have much better and faster results if you focus on losing weight first.

nastynickdr · 2016-08-22T18:52:08+00:00

If you are a beginner its more likely to burn fat while building muscle.

As for diet, go for something that is lower on carbs and focus on real foods. Paleo is a great choice. If you are restricting carbs, eating only real food and lifting heavy shit theres no way you wont improve. Keto will work as well, but its more restrictive and you are more likelly to drop it.

Cut the soy, its crap, especially for men. The "bulk" of what you eat should be meat (red, chicken, fish), eggs, LOTS of veggies and good fats. Grab a good paleo book and follow it.

HerrBrain · 2016-08-22T23:17:27+00:00

Lose the soy milk.

http://www.menshealth.com/nutrition/soys-negative-effects

Title	I'm a fat ass
Author	3rdcoastchris
Upvotes	3
Comments	28
Date	August 22, 2016 2:48 PM UTC (9 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/4z0v6s/im_a_fat_ass/
Archive Link	https://theredarchive.com/r/askMRP/im-a-fat-ass.207212 https://theredarchive.com/post/207212

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