Chris78

This is my first post on the site.....I am currently getting my diet together to try to cut weight. My current weight is 325 i am 6'0 my b/f is 30% and yes i am a fat ass.. (right now!!!) I am 26 yrs. old

I am planning a diet based around the Atkins diet but slightly mosified i am planning on eating 1.5 grams of protien/per pound of bdyweight and only eating fresh veggies and drinking only water. To try to cut out the empty calories.

My question is I want to start training Now!!!! But am torn between starting now or waiting till i cut some weight and get my cardio up before starting training?

Also is there anything u guys would rec to change about diet, i am all ears and will appreciate any help thanks

GSPALLTHEWAY

hey man welcome... ill throw you some info now and im sure there will be more to follow... but check out this whole section... theres a ton of people asking similar questions with great responses...

anyways, ill try to give you some basics all of which will be general cause its late and im tired lol
-eat 4-5 small meals a day
-eat like a king in the morning and like a homeless person at night (it sucks, but it def works)
-eat carbs early on... no atkins crap... you need fuel to get you through the day and FEEL BETTER while doing it...
-start with some very light cardio, go for walks, play sports that are fun for you etc..
-add in some weights, but dont be a typical tough guy about it.. you dont want to gain mass, so lift very light with many reps...
-lastly be patient... try all that out and try to be consistent, its a sure fire way to get your body weight and fat down fast... as it goes down you can add in more intense methods but that should get you off to a decent start.. sorry if some of it wasnt clear.

stillstanding

yeah, GSPalltheway is just about on the money. If I were you, try some cardio work and small weights with many reps. The muscle will slowly get bigger while the fat while noticable go away. Be easy and don't burn yourself out. You will discourage yourself. Remember, excerising is a lifestyle not a race. Start slow and easy but push yourself a little. And have fun!

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Stillstanding
This is for those who told me that Griffin would never be champ.

Trbowrx71

Great advice thus far, once you get yourself back into better shape let us know and i can give ya some more extreme/ indepth diet.

My assumption is you have been out of shape for a while, so any extreme diet probably would be to rough for you to start with, work slowly.

Don't totally cut out fats because your body still needs fats...good fats, use some EVOO on those veggies, but dont cook to long otherwise they will love there value.

Lastly try taking in about 500 calories less then what you do now
.

__________________
Top 5 Favorite Fighter's.

1.Rich Franklin
2.Matt Hughes
3.CC
4.GSP
5.Fedor

name goes here

If you've been large for a while its going to take more than a decision to change things. Think about your motivation etc, maybe some support.

If your thighs don't touch running is good, but if they do bicycle machines etc cause less chafing. Dont kill yourself with weights but do do them.

Don't feel like a failure if you suck at running or bicycle, most likely your body is not basically designed for speed, once your fitter you'll lift big weights instead. (But as you said you need the cardio for now to get rid of fat).

Kaledonia

Screw the Atkins diet my man. Really to hell with it its a fad/con whatever.

In your case, like most of our cases the word 'Diet' is a really crap word because it means "what you eat" as opposed to "gotta eat less"

You can eat anything your eating now, chicken curry fried rice the works, and still lose weight if you take some of the points given by GSP, namely, eat smaller portions at more regular intervals. You must of gotten that way by eating loads in single sittings, and by far exceeding your carb demands, so my points to you would be..

1. Start eating more often, but "smaller" amounts. (get that metabolism motivated, thats what its all about)

2. Stay the f*** away from weight training of any kind, 30% body fat equals a short cut to a heart attack under any circumstances.

3. Have something to focus on, even if it means playing some crap like that warcraft online game, just so you dont binge eat, listen to music or take the dog out if your not working.

4. *GO* to the gym and do *LIGHT* cv, the ideal cases would be doing the bike for 30 mins or walking on the tread for 30 mins. *THE GYM CAN BE SUBBED BY WALKING ANYWHERE* Its not mandatory it just helps to be in a focused envirnoment.

5. EAT FRUIT AND VEG!! LOADS OF IT, YOU CANT HAVE ENOUGH OF IT!!

Its pretty much that simple, your pretty huge so in your first week of a structured program will yeild a drop of 10lbs easy, then each progressive week will get smaller and small loses as all that retented water eeks out, you build up more lean muscle and generally assault the fat.

Dont worry about asshats benching pick up trucks or throwing off hurricane kicks around you, just stay health focused and train healthly, its hard like anybody can attest too, but if your serious you can get to a respectable level by the end of the year if you stick to the path, and well honestly pal avoid health complications down the road. Healthcare sure as heck aint getting cheaper.

GSPALLTHEWAY

weight training helps to burn fat... the more light load training you do, the more fat you will cut, which also incorperates a bit of cardio.. so dont be scared to do a little very light lifting at high reps... you never want to totally discount weight training when trying to lose weight if its light weight high rep

Kaledonia

Thats nuts, i know the science is sound but not in the circumstance chris is currently in, you want to drop a ton of weight before going into the more technical areas of building up. I point blank discourage anything that is a health risk.

Switch

For a cardio workout swimming would be good. As you have so much weight it would be easier on the joints then any other exercise I could think of.

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"You can never know everything and part of what you know is always wrong. Perhaps even the most important part. A portion of wisdom lies in knowing that. A portion of courage lies in going on anyway."
Robert Jordan

Amatuer Boxing 20-1
Amatuer Kickboxing 10-0
Professional MMA 1-0

GSPALLTHEWAY

im not sure i follow.... i didnt suggest anything outrageous, and im not really giving any opinions, im just telling him what works.... using\toning muscles will burn more calories and lead to more burning of fat as well... which in turn leads to alot faster weight loss.... keeping in mind again that his is very light lifting, which helps to put the joints in motion, build up tendon strength slowly and have other countless good health effects

GSPALLTHEWAY

yes very true... but it should be noted that swimming doesnt lead to much fat loss at all.... the body temp vs the water temp usually leads to the body going into a state (i cant recall the exact name of it now) where it saves fat and is more reluctent to burn it.. but to save your joints its great, i should do it more then i do as well...

Trbowrx71

Thats not nuts, nor do i understand how you think its a health risk.

Light weight training will help to strengthen his joint's and some light cardio.

No one is telling him to go do a hardcore workout, but there is nothing wrong with some light weight training.

Also in your previous post, your telling him not to change what he eats, just eat less, that i dont agree with.

I dont think a extreme diet would work will since he body is in a comfortable spot, but his diet does need to change to have his weight loss be effective.

What he eats
How often
Portion size


Those three main things need to be adjusted.

__________________
Top 5 Favorite Fighter's.

1.Rich Franklin
2.Matt Hughes
3.CC
4.GSP
5.Fedor

Goeth27

I wouldn't recommend 1.5 gram of protein to a lb of body weight. That is a ton of protein that may not be used and turned into fat. But I don't know if it burns more then it converts.

Kaledonia

Trb i really doubt you know your nutrition mate, as long as you get the metabolism going and eat at the right times, what you eat doesnt matter and the fact some of these clowns making celebrity diets up backs that up, cause theyre clued up on that now...and getting a guy from doing nothing and 30% bodyfat to doing weight training no matter how light is mental, and theres no way hes gonna help his joints out that way either. More likely hes gonna suffer a stroke. If i were in his position i wouldnt even lift 2lb dumbbells for a step class until i shifted a lot of that weight.

I gotta ask are you guys instructors or trainers or just reading some of this outta books cause am talking through experiance and 12 odd years of seeing it in action. Getting a 325lb novice to lift weights, yeah i need to check to see if were on the same page am nearly on the verge of laughter here.

Trbowrx71

What you eat doesnt matter?? Oh lord i gotta post this response on some of my other forums for a good laugh.

So your theory is.. if your eating a whole pizza a day, thats ok.. but instead eat a half of a pizza?? Thats crazy.

Yea i am and a PT and i have never heard any of the stuff your saying, it makes no sense, unless i have totally misunderstood what your trying to get it.

What is eat is important to losing weight and being healthy, not mention portions and how often you eat.

__________________
Top 5 Favorite Fighter's.

1.Rich Franklin
2.Matt Hughes
3.CC
4.GSP
5.Fedor

sammarbella

You can be Bruce Lee in person but this advice is simple ignorance.

Fruit and all simple carbs have nothing to do with a serious diet to loose excesive FAT and are HIGHLY contraproductive.

You can add one apple or two daily (if you don't take them there is zero problem...) but you NEED protein in a regular basis trough the day.

A FATASS trying to lost fat need proteins, fiber (mainly from veggies) and FATS.

Yes healthy fats and LOTS.

No need carbs (simple carbs) at all.

Your body can survive without carbs, but it can survive without proteins and FATS.

If you don't ingest enough proteins (and even in this case) your body will get protein from his reserve: the muscles.

Without this protein ingest you will lost a HUGE amount of your muscle who are the mainly fatburning furnace of your body, the other little fatburning furnace is BAT (brown adipose tissue).

This is physiology.

If you want to lost fat than you need to put your body in a state to be able to burn fat.

You need to switch your main calorie source from carbs to fat...so eat FATS!

Protein intake is to preserve your muscles (the body can't produce aminoacids from your fruit intake!) and produce the little glucose needed by your brain trough gluconeogenesis.(your brain only work with glucose).

There are a lot of diets based on pro/fat/fiber like atkins diet (i don't like it too much...not enough protein in it) and they WORK but additional vit/minerals are needed.

A keto diet high in pro/fat/fiber is the best approach for a FATASS to lost FAT.

And i know this for good...I did it many times and i WAS a FATASS +25% BF!

If he follow your advice this is his future:

- He will lost a lot of weight mainly in muscles and be a slim and fat at the same time!

- Only a minimum amount of muscles is needed to survive so his body will get energy from non prioritary sources like muscles (remeember you don't say a word about protein intake...) if he don't eat a HIGH protein diet.

- Fat depots will remain untouched untill muscles size are low.

- When he finish his diet and lost weight (lost HUGE amounts of muscle and little fat) he will gain the lost weight of muscle in FAT in no time cause i he will be unnable to burn calories with the remaining muscle he finished your "diet".

Chris78

First off thanks for all the advice......I have taken good tips from all that posted. I have been lifting weights since i was in 8th grade for football and wrestling i never stopped lifting my diet just went to crap. I currently bench 385+, squat 500, and deadlift 525.....I am active in that way but that is not going to help me i dont believe with jui-jitsu. I feel i need to cut some weight and get my cardio up to help be better. I know little to nothing about nutrition and think that is my biggest downfall. Like u guys said i realize u can be big and strong but still get beat, by an opponent or by health risks (heart attack) so I am motivated to make changes to help myself in both areas.

How about training do u guys think i should start training or cut some weight first then go?????

Thanks again u guys have helped alot.......

FatCat

This is solid advice IMO.


Once you start training the weight will fall off relatively quickly at first, but you'll notice the poor diet won't allow you to continue to progress, so that will have to change eventually. But by that time hopefully you'll want to change it in order to keep a competitive edge.

I don't think you need to cut weight to train, but play it safe. If your heart is beating out of your chest, you get dizzy, stop. Just be smart with your training and you'll be fine.

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Trbowrx71

IMO get straight to training, it will melt off there, and you will probably find more motivation from a trainer and other in class with you.

__________________
Top 5 Favorite Fighter's.

1.Rich Franklin
2.Matt Hughes
3.CC
4.GSP
5.Fedor

Kaledonia

Well since your in training there is certainly no point in stopping as that will hurt you more, but as one of the above posters mentioned, if you feel your heart beating faster or your getting dizzy, thats a damn good time to stop training.

If there is any heavy bags in your gym, I would definately add 2 - 3 rounds of boxing, as that will exaust ya right out, and a 20 min cycle to finish off. Make sure you eat through out the day and not just at set times, like lunch and dinner and its basically just making the days count.

I use this after my workouts Science in Sport - Rego - PSP22 - Go Bar - Go Gel - Go - PKS i usually dont believe in crap like this but let me tell ya, what a difference. Ive been out of supply for 3 days now and i feel like a damn AIDS victim after a crucifixion. I train 5 days a week, twice a day and although am in reasonable shape, the energy crisis demands we both face will likely be similiar if your just starting to get serious in your current form, and something like this helps keep your muscles well supplied. Like a normal human being, i hate being away from my normal binging but its the price we pay.

All i can add is good luck and welcome to the FF forums.