Fatty needs Help!

Ok, hopefully the title got your attention:)

My problem: I currently stand at 6"2 and 14 stone (196 pounds) at 25 years old. However the weight seems to be all around my gut/love handles/man boobs etc.

Im not really a fatty or anything but I think too much booze and food are the problem. The booze will be getting cut drastically, Im thinking of going to Vodaka and Diet Coke when I drink ( only 1 calorie per glass apparently).

What Im aiming for ideally is 12.5 stone (175 pounds). Ive always been a kinda lanky guy so I dont really have big arms or anything so things like push ups are a knightmare for me:(

Just hoping that someone has some advice/ exercise plan I could follow and see how it works out. I dont want to be massive or anything, just tone up and drop the gut etc.

I have access to a gym after work and theres a football pitch down the road I could use for running and stuff.

Any ideas welcome guys, cheers!:)

I'd take a look in the training logs. CutMeMick had shed quite bit of weight in a hurry so he might be a good one to talk to for that sort of thing. Changing your eating and drinking habits and running is essentially the key...but i've never trained for weight loss, so not really the person.

There are some good routines in there for boxing training, that I am sure would be good for training in general....but firstly look at losing before you start adding muscle I think. 6'2" and 192 isn't bad at all. You can likely get to your goal in short order changing those eating/drinking habits, running and bodyweight toning exercises.

Here is a good thread for bodyweight exercises.

http://www.saddoboxing.com/boxingfor...xcercises.html

How does your diet look?

Can you post your average daily diet (including drinks/alcohol). Be as honest as possible.

Also post your activity levels....for example if you do any sort of physical training/exercise, what type of job you do (is it strenuous manual labour etc...)

We can take it from there...

:cool:

An average days food drink intake:

Breakfast - Nothing as I prefer extra time in bed. Maybe pick up a roll and sausage on the way to work.

Lunch - Either a couple sandwiches, beans on toast, soup with bread along those lines. With that Il usually have a can of fizzy drink, packet of crisps and a chocolate biscuit.

Dinner - Variety of things. Sometimes pizza, hand made burgers, roast chicken, whatever is there really. Usually have this with chips or potatoes with veg.

Snacks - Either chocolate bar, crisps, a cream cake, stuff like that lol. I also like to have some toast when I get home from work. Also sometimes just eat random things when im hungry.

I also eat take away alot more than I should. I could go a couple weeks without eating any then Il maybe have a couple during the week.

My job is pretty hard work, physical labour that gets a sweat going kinda stuff. I also drink quie a bit of water during the day, either on its own or with diluting juice.

Im a 10 a day smoker, and at the weekend I drink prolly 30 - 40 units of alcohol.

Quote:

---

Originally Posted by TonyBhoy

An average days food drink intake:

Breakfast - Nothing as I prefer extra time in bed. Maybe pick up a roll and sausage on the way to work.

Lunch - Either a couple sandwiches, beans on toast, soup with bread along those lines. With that Il usually have a can of fizzy drink, packet of crisps and a chocolate biscuit.

Dinner - Variety of things. Sometimes pizza, hand made burgers, roast chicken, whatever is there really. Usually have this with chips or potatoes with veg.

Snacks - Either chocolate bar, crisps, a cream cake, stuff like that lol. I also like to have some toast when I get home from work. Also sometimes just eat random things when im hungry.

I also eat take away alot more than I should. I could go a couple weeks without eating any then Il maybe have a couple during the week.

My job is pretty hard work, physical labour that gets a sweat going kinda stuff. I also drink quie a bit of water during the day, either on its own or with diluting juice.

Im a 10 a day smoker, and at the weekend I drink prolly 30 - 40 units of alcohol.

---

Holy shit...

I dunno where to start.

At least this shouldn't be too hard anyway. Ok give me a little bit of time...

Quote:

---

Originally Posted by ono

Quote:

---

Originally Posted by TonyBhoy

An average days food drink intake:

Breakfast - Nothing as I prefer extra time in bed. Maybe pick up a roll and sausage on the way to work.

Lunch - Either a couple sandwiches, beans on toast, soup with bread along those lines. With that Il usually have a can of fizzy drink, packet of crisps and a chocolate biscuit.

Dinner - Variety of things. Sometimes pizza, hand made burgers, roast chicken, whatever is there really. Usually have this with chips or potatoes with veg.

Snacks - Either chocolate bar, crisps, a cream cake, stuff like that lol. I also like to have some toast when I get home from work. Also sometimes just eat random things when im hungry.

I also eat take away alot more than I should. I could go a couple weeks without eating any then Il maybe have a couple during the week.

My job is pretty hard work, physical labour that gets a sweat going kinda stuff. I also drink quie a bit of water during the day, either on its own or with diluting juice.

Im a 10 a day smoker, and at the weekend I drink prolly 30 - 40 units of alcohol.

---

Holy shit...

I dunno where to start.

At least this shouldn't be too hard anyway. Ok give me a little bit of time...

---

Lol;D

To much time spent in the Air Force enjoying the finer things in life with all the lads!:D

Quote:

---

Originally Posted by TonyBhoy

An average days food drink intake:

Breakfast - Nothing as I prefer extra time in bed. Maybe pick up a roll and sausage on the way to work.

Lunch - Either a couple sandwiches, beans on toast, soup with bread along those lines. With that Il usually have a can of fizzy drink, packet of crisps and a chocolate biscuit.

Dinner - Variety of things. Sometimes pizza, hand made burgers, roast chicken, whatever is there really. Usually have this with chips or potatoes with veg.

Snacks - Either chocolate bar, crisps, a cream cake, stuff like that lol. I also like to have some toast when I get home from work. Also sometimes just eat random things when im hungry.

I also eat take away alot more than I should. I could go a couple weeks without eating any then Il maybe have a couple during the week.

My job is pretty hard work, physical labour that gets a sweat going kinda stuff. I also drink quie a bit of water during the day, either on its own or with diluting juice.

Im a 10 a day smoker, and at the weekend I drink prolly 30 - 40 units of alcohol.

---

I'm no expert but your diet needs to change pretty sharpish if you want to lose weight mate. Good luck with it;)

One tip is try to eat dinner at least a few hours before going to bed. When you eat right before going to bed, all that food just sits on your stomach and turns to fat.

Quote:

---

Originally Posted by Clubber

One tip is try to eat dinner at least a few hours before going to bed. When you eat right before going to bed, all that food just sits on your stomach and turns to fat.

---

That's key I think in many respects, if you eat food and don't burn it off, your body will store it. It's like sitting on your arse all day eating pizza, you need to burn it off. So, if you eat healthy you need less exercise to shift the exess fat and calories your eating, thats why you combine healthy eating with exercise. It's never easy to motivate yourself though, I have trouble. I have a pic of me somewhere at my boxing weight and thats all I need. Hate digging that fucker out;D

Quote:

---

Originally Posted by Kel

Quote:

---

Originally Posted by Clubber

One tip is try to eat dinner at least a few hours before going to bed. When you eat right before going to bed, all that food just sits on your stomach and turns to fat.

---

That's key I think in many respects, if you eat food and don't burn it off, your body will store it. It's like sitting on your arse all day eating pizza, you need to burn it off. So, if you eat healthy you need less exercise to shift the exess fat and calories your eating, thats why you combine healthy eating with exercise. It's never easy to motivate yourself though, I have trouble. I have a pic of me somewhere at my boxing weight and thats all I need. Hate digging that fucker out;D

---

Eat well and spread it out through the day so your not ever hungry and snacking on crap ,So you dont have a giant main meal and a break in between seems to work for those who want the easiest road. ( Lemon juice in hot water works for some at the start of the day and at the end, contracts you a bit and maybe breaks down some fats /flushes some through it seems).

Hello Tony.

Welcome to the board, stick around and you'll learn a lot, just like I have!

Initially, food is the best way of altering the body's physical make up.
By no means should you cut your portions, you should simply alter quantities and times.

Regular exercise is fantastic, but it is not essential you run numerous miles in order to shed the tum.

Skipping is an underrated tool when shedding the flab.
A nice skip of about 20 minutes with a number of sprints and slow piods can be precisely what you need!

Good luck and remember no question is too vague or too silly.

Quote:

---

Originally Posted by TonyBhoy

Ok, hopefully the title got your attention:)

My problem: I currently stand at 6"2 and 14 stone (196 pounds) at 25 years old. However the weight seems to be all around my gut/love handles/man boobs etc.

Im not really a fatty or anything but I think too much booze and food are the problem. The booze will be getting cut drastically, Im thinking of going to Vodaka and Diet Coke when I drink ( only 1 calorie per glass apparently).

What Im aiming for ideally is 12.5 stone (175 pounds). Ive always been a kinda lanky guy so I dont really have big arms or anything so things like push ups are a knightmare for me:(

Just hoping that someone has some advice/ exercise plan I could follow and see how it works out. I dont want to be massive or anything, just tone up and drop the gut etc.

I have access to a gym after work and theres a football pitch down the road I could use for running and stuff.

Any ideas welcome guys, cheers!:)

---

diet coke and vodka is not 1 calorie a glass , vodka is pure sugar,

and alcohol makes you fat in many different ways apart form being high in calories,

but yes thats better than beer at least

Quote:

---

Originally Posted by TonyBhoy

Ok, hopefully the title got your attention:)

My problem: I currently stand at 6"2 and 14 stone (196 pounds) at 25 years old. However the weight seems to be all around my gut/love handles/man boobs etc.

Im not really a fatty or anything but I think too much booze and food are the problem. The booze will be getting cut drastically, Im thinking of going to Vodaka and Diet Coke when I drink ( only 1 calorie per glass apparently).

What Im aiming for ideally is 12.5 stone (175 pounds). Ive always been a kinda lanky guy so I dont really have big arms or anything so things like push ups are a knightmare for me:(

Just hoping that someone has some advice/ exercise plan I could follow and see how it works out. I dont want to be massive or anything, just tone up and drop the gut etc.

I have access to a gym after work and theres a football pitch down the road I could use for running and stuff.

Any ideas welcome guys, cheers!:)

---

Just one tip. Vodka is about 50 cals per shot, Diet coke is zero

Try this... ;)

http://engrish.com/image/engrish/diet-water.jpg

Now with fewer calories than regular water.


:D

Thanks for the tips guys.

I know my diet needs to change but its hard work when your bursting your arse at work all day, go for lunch and the last thing you want is a salad or something.

Im gonna substitute all snacks for fruit and stay off take aways for starters. Also gonna try to find some healthier dinners, baked potatoes with tuna and salad, stuff like that.

Il also try some more exerise, like I said though its hard work when your shattered after work.

Il start with running and skipping I think. Im actually not too bad a running(compared to other stuff). Maybe do 5 minutes running followed by a minute of skipping x 5, then try build up to 6/7/8 etc. Without any rest in between. How does that sound?

Anyway cheers for all the advice so far:)

Quote:

---

Originally Posted by TonyBhoy

Thanks for the tips guys.

I know my diet needs to change but its hard work when your bursting your arse at work all day, go for lunch and the last thing you want is a salad or something.

Im gonna substitute all snacks for fruit and stay off take aways for starters. Also gonna try to find some healthier dinners, baked potatoes with tuna and salad, stuff like that.

Il also try some more exerise, like I said though its hard work when your shattered after work.

Il start with running and skipping I think. Im actually not too bad a running(compared to other stuff). Maybe do 5 minutes running followed by a minute of skipping x 5, then try build up to 6/7/8 etc. Without any rest in between. How does that sound?

Anyway cheers for all the advice so far:)

---

All depends on how much you want it dude. It sounds fine. Yea your diet and drinking habits are shit for you, and as the years pass on that course, not only will your girth grow, but your health will certainly suffer for it also...not to mention lowering your shot at making it to a ripe old average life expectancy.

You seem to be honest so it all boils down to your will power and how much you want it. You don't have to starve yourself, if fact, you can likely eat more, just wiser and healthier food. It'll suck a bit and you'll crave that shit food at the start, but soon if you stick to it...you won't miss it at all and wonder why you even ate the crap in the first place. Only way to do it though is to have it not in your house, and healthy snacks there in it's place. As for the cigarettes...:p

These message boards see a lot of people come thru them with these goals, and most of them are I believe sincere, but few stick around and follow the advice and guidance, much the same way new home gyms collect dust and fitness memberships go unfulfilled. Most lack will power and give up. So basically, it is up to you. How much you want it?

You want to be healthier, feel better about yourself, and maybe live a little longer? Ball is in your court.

Quote:

---

Originally Posted by TonyBhoy

Ok, hopefully the title got your attention:)

My problem: I currently stand at 6"2 and 14 stone (196 pounds) at 25 years old. However the weight seems to be all around my gut/love handles/man boobs etc.

Im not really a fatty or anything but I think too much booze and food are the problem. The booze will be getting cut drastically, Im thinking of going to Vodaka and Diet Coke when I drink ( only 1 calorie per glass apparently).

What Im aiming for ideally is 12.5 stone (175 pounds). Ive always been a kinda lanky guy so I dont really have big arms or anything so things like push ups are a knightmare for me:(

Just hoping that someone has some advice/ exercise plan I could follow and see how it works out. I dont want to be massive or anything, just tone up and drop the gut etc.

I have access to a gym after work and theres a football pitch down the road I could use for running and stuff.

Any ideas welcome guys, cheers!:)

---

Low carb high protein is superb for fat around the gut and boobs.

8wks and you will drop around 25lbs at your weight, if you have no more than 50g of Carbs daily.

The plan:

Go easy on the booze this weekend.

New diet and exercise program starting on monday.Currently looking for some decent food ideas that doesnt make me starve/taste like shit.

Exercise wise, this will be the hard bit.

Monday - 0600 Wake up, slow jog to local park for warm up. 30 min run, after every 5 mins alternate between 1 minute of max pushups/sit ups/ burpees. Slow jog home for warm down.

Tuesday - 1730 After work. 30 mins on bike followed by 20 lengths in pool. ( Not a strong swimmer )

Wednesday - Repeat of Monday.

Thursday - Rest day.

Friday - Repeat of Tuesday.

Saturday - Repeat of Monday.

Sunday - Rest day.

IL see how this works out for a couple weeks.

Any suggestions to the routine to enhance it? I also have access to the weights etc in the gym, should I use them on 1 of the days or just concentrate on the cardio for the wight loss and toning?

Il weigh myself on Sunday night before routine starts then Il start a training log.

Cheers for the help:)

If you actually plan to excercise upon waking up in the morning, it's crucial you have a decent breakfast soon afterwards. No offence, but I don't think you really need a whole lot of advice from reading your post. If you never eat breakfast, drink a lot, and eat generally fried and fatty foods throughought the day, your never going to lose weighht. There's no secrets to it really, if you want to be at your ideal body weight you should eat primarily natural, raw foods and get regular excercise.

Quote:

---

Originally Posted by Chris Nagel

Try this... ;)

http://engrish.com/image/engrish/diet-water.jpg

Now with fewer calories than regular water.


:D

---

I invented powdered water once, but couldnt work out what to add to it.

Quote:

---

Originally Posted by TonyBhoy

The plan:

Go easy on the booze this weekend.

New diet and exercise program starting on monday.Currently looking for some decent food ideas that doesnt make me starve/taste like shit.

Exercise wise, this will be the hard bit.

Monday - 0600 Wake up, slow jog to local park for warm up. 30 min run, after every 5 mins alternate between 1 minute of max pushups/sit ups/ burpees. Slow jog home for warm down.

Tuesday - 1730 After work. 30 mins on bike followed by 20 lengths in pool. ( Not a strong swimmer )

Wednesday - Repeat of Monday.

Thursday - Rest day.

Friday - Repeat of Tuesday.

Saturday - Repeat of Monday.

Sunday - Rest day.

IL see how this works out for a couple weeks.

Any suggestions to the routine to enhance it? I also have access to the weights etc in the gym, should I use them on 1 of the days or just concentrate on the cardio for the wight loss and toning?

Il weigh myself on Sunday night before routine starts then Il start a training log.

Cheers for the help:)

---

What resistance training are you doing, if any?

Quote:

---

Originally Posted by Markusdarkus

Quote:

---

Originally Posted by TonyBhoy

Ok, hopefully the title got your attention:)

My problem: I currently stand at 6"2 and 14 stone (196 pounds) at 25 years old. However the weight seems to be all around my gut/love handles/man boobs etc.

Im not really a fatty or anything but I think too much booze and food are the problem. The booze will be getting cut drastically, Im thinking of going to Vodaka and Diet Coke when I drink ( only 1 calorie per glass apparently).

What Im aiming for ideally is 12.5 stone (175 pounds). Ive always been a kinda lanky guy so I dont really have big arms or anything so things like push ups are a knightmare for me:(

Just hoping that someone has some advice/ exercise plan I could follow and see how it works out. I dont want to be massive or anything, just tone up and drop the gut etc.

I have access to a gym after work and theres a football pitch down the road I could use for running and stuff.

Any ideas welcome guys, cheers!:)

---

Low carb high protein is superb for fat around the gut and boobs.

8wks and you will drop around 25lbs at your weight, if you have no more than 50g of Carbs daily.

---

Well that's what fitness magazines/websites lead you to believe.....

It's not really the case.

If he has a very hard job (manual labour) it would be a very bad idea for him to only consume 50g of carbs per day.

Most of the weight he will lose will be muscle glycogen (and water) and not fat.

Tonbhoy - Sounds like your day to day job is very physcial so dont deprive yourself of the food you want cuz it increases the danger of you wanting to binge occasionally.

I used to be the same, exercise and wonder why I wasnt looking like Evander Holyfield. My personal experience is that its not 50-50 excercise and eating healthily. Its more 70-30 in favour of getting your diet under control cuz ultimatley that feeds your body . As soon as I got into the routine of eating good food you wont miss the fatty stuff. At teh stage you are at now avoiding your favourite foods are gonna be tough so do it gradually and dont punish yourself by depriving yourself of foods . Just dont over do it and you know what over doing it is .

You'll see teh difference in your abs when youve stuck to it for two weeks and that will give you the motivation to keep going.. Get as much wholegrain down you as possible, smoothies, skinless chicken, turkey breast, spinach , watercress, rocket salad , nothing fried and try to incorporate green tea into your day as often as possible. It will purify your body and help with weight loss. Hope it all goes well and as someone else said , depends how bad you want it !