New Guy

Dreyh · 07-15-2006, 04:33 AM

Hey guys first off i just want to say i think its awsome what you guys do with your fighting and training and all that and i dont want to offend anyone with this post Plz Understand that.. Thank you

Now on to some personal Info
Age- 19
Eth. 1/2 white 1/2 filipino
wieght- 357
Hieght- 5-8

Now i know im in no way in shape for fighting in the ring, buttttt.... i am willing to do whatever it takes to get there. Now i know it takes years and years to be able to do the things you do but im not trying to be like everyone here... What im really interested in is Losing the Lbs and do some light training and maby eventually move on. My problem is i just cant seem to break that barrier that enables me to start losing the pounds. Can anyone here maby help me out with a little diet/workout progam?? If you can that would be great. Please send me a whisper or reply here.. Thanks

SmashingMachine · 07-15-2006, 10:26 AM

There are all kinds of good diet stratedgies, but at the end of the day when it's all said and done what matters the most is calories consumed vs. calories burned. Low fat and low carbohydrates are good to work into that, but bottom line is you have to use more calories than you consume. That said, I'd follow a few guidelines:

1. Shave 500-1000 calories off your daily intake. If you drink soda pop, or consume junk food, etc...you'll probably accomplish that task by eliminating those from your diet.
2. Eat six times a day. Have your 3 main meals with a 200-300 calorie snack half way inbetween each meal.
3. Drink lots of water. It not only is really good for you, but also helps you eliminate waste...i.e...fat.
4. Start with taking some brisk walks. At first, don't even worry about how long or far you walk. Just get out there and start. As you get used to it, then start increasing your time walked, distance and/or pace.
5. Try to stop eating around 7 or 7:30 at night...8:00 at the latest. Reason is because your metabolism bottoms out late in the day and when you sleep.
6. Focus your diet around high protein and high fiber. Eliminate the starchy foods like white bread or wheat bread (whole grain bread is what you want), anything that is pasta in a box(use whole wheat pasta's and brown rice), low saturated fats and trans fats, monosaturated fats are good.
7. Check out the "Abs Diet" put on by Mens Health. It goes into detail about everything I've been trying to summarize here. www.menshealth.com.
8. Educate yourself on nutrition. When you try to lose weight, it's not so much about how much exercise you do, it's what and how you eat. Don't get me wrong weights and cardio are great for weight loss, but diet is the most important...and it's not a "diet" but a change of eating habits. Good Luck...the Abs Diet works if you follow it...I'm doing it now...and have lost 40 + pounds in 3 months.

Ring_Raider_07 · 07-15-2006, 03:17 PM

I dunno about some of the other MMA orginizations, but the MINIMUM weight in the UFC is 265. I'm sure that most of the smaller MMA promotions are close to that. So, you need to start losing a lot of weight. Now, I'm not trying to offend you, but you are going to have to work hard to do this. Once you lose the weight, you still have to work hard to keep it off.

First off is diet.That's the most important thing right now. You need to watch calories. I don't know how many you're eating now, but I'd suggest 3000 max for a while.

You are going to have to pay close attention to what you eat. No more junk food. What you eat must be lean meat, whole grains. fruits, and veggies. That's ALL you're allowed to eat.

For breakfast, I suggest some kind of meal replacement protien shake. One that I like is this:

8-12 ounce of skim milk
1/2 cup of oatmeal oats
4 tablespoon of whey protien
4 tablespoon of soy protien
1/2 banana

For lunch and dinner you need to eat lean meet or fish. Also add some fruits and veggies for added vitamins and minerals. No soda. All you want to drink is skim milk, water, and fruit juices. One day a week you can have a spoil day. This will help w/ your matabalism.

Second of all, you need to start getting into shape. Here's a little something to get you started the first month:

Week 1:

M: 1 mile run
T: 2 100 yard sprints
W: 1 mile run
Th: 2 100 yard sprints
F: 1 mile run
St: 2 100 yard sprints

Week 2:

M: 1 1/2 mile run
T: 3 100 yard sprints
W: 1 /2 mile run
Th: 3 100 yard sprints
F: 1 1/2 mile run
St: 3 100 yard sprints

Week 3:

M: 2 mile run
T: 4 100 yard sprints
W: 2 mile run
Th: 4 100 yard sprints
F: 2 mile run
S: 4 100 yard sprints

Weel 4:

M: 2 1/2 mile run
T: 5 100 yard sprints
W: 2 1/2 mile run
Th: 5 100 yard sprints
F: 2 1/2 mile run
S: 5 100 yard sprints

This may seem to start off slow, but that's what you want. You can't rush into it, or you'll exhaust yourself. Don't worry if you can't do it at first. You don't have to run it fast, just make sure it gets done.

Also, you should throw in some weight training. I suggest looking one up online that fits you and your budget.

This is really all I can offer to help you start. I hope it works well for you, and good luck in your quest.

GSPALLTHEWAY · 07-15-2006, 04:19 PM

id disregard alot of that, i dont imagine he can run miles and or springs at 350lbs.... i had trouble doing that right away when i got off some injuries....

like smashing said, 500 less calories a day and make an attempt to get out there for some nice walks... a month later youll feel alot better and able to go from there

Ring_Raider_07 · 07-15-2006, 04:28 PM

Can't run a mile @ 350? He can run a mile @ 350. He isn't trying to run a 6 minute mile. Who cares if it take 30-60 minutes.

To work down from 300+ lbs to 265 or below will be hard work. None of this is going to be easy.

Dreyh · 07-15-2006, 06:55 PM

Thanks guys for all the information you have all helped alot. I am going to start with the abs diet as SmashingMachine mentioned as well as the plan Ring_Raider_07 put up. ( well im going to try to do all that running lol ) i'll keep all of you that helped posted on my progress if your interested

. Thanks again guys and anymore information would be greatly appreciated.

Ring_Raider_07 · 07-15-2006, 11:46 PM

Yeah man, good luck. Fighting is an extreme sport, and it takes extreme training. It will be terrible at the beggining, but it will get better.

Crashsti · 07-17-2006, 12:21 PM

Quote:

Originally Posted by Ring_Raider_07

I dunno about some of the other MMA orginizations, but the MINIMUM weight in the UFC is 265. I'm sure that most of the smaller MMA promotions are close to that. So, you need to start losing a lot of weight. Now, I'm not trying to offend you, but you are going to have to work hard to do this. Once you lose the weight, you still have to work hard to keep it off.

First off is diet.That's the most important thing right now. You need to watch calories. I don't know how many you're eating now, but I'd suggest 3000 max for a while.

You are going to have to pay close attention to what you eat. No more junk food. What you eat must be lean meat, whole grains. fruits, and veggies. That's ALL you're allowed to eat.

For breakfast, I suggest some kind of meal replacement protien shake. One that I like is this:

8-12 ounce of skim milk
1/2 cup of oatmeal oats
4 tablespoon of whey protien
4 tablespoon of soy protien
1/2 banana

For lunch and dinner you need to eat lean meet or fish. Also add some fruits and veggies for added vitamins and minerals. No soda. All you want to drink is skim milk, water, and fruit juices. One day a week you can have a spoil day. This will help w/ your matabalism.

Second of all, you need to start getting into shape. Here's a little something to get you started the first month:

Week 1:

M: 1 mile run
T: 2 100 yard sprints
W: 1 mile run
Th: 2 100 yard sprints
F: 1 mile run
St: 2 100 yard sprints

Week 2:

M: 1 1/2 mile run
T: 3 100 yard sprints
W: 1 /2 mile run
Th: 3 100 yard sprints
F: 1 1/2 mile run
St: 3 100 yard sprints

Week 3:

M: 2 mile run
T: 4 100 yard sprints
W: 2 mile run
Th: 4 100 yard sprints
F: 2 mile run
S: 4 100 yard sprints

Weel 4:

M: 2 1/2 mile run
T: 5 100 yard sprints
W: 2 1/2 mile run
Th: 5 100 yard sprints
F: 2 1/2 mile run
S: 5 100 yard sprints

This may seem to start off slow, but that's what you want. You can't rush into it, or you'll exhaust yourself. Don't worry if you can't do it at first. You don't have to run it fast, just make sure it gets done.

Also, you should throw in some weight training. I suggest looking one up online that fits you and your budget.

This is really all I can offer to help you start. I hope it works well for you, and good luck in your quest.

this is alittle overboard for a guy who is 5'8" and 357lbs.!!! at his level of fitness he needs to ease into it. He did'nt get that heavy overnight and he's not going to lose that weight overnight.

suggesting sprints to anyone just starting out is ridiculous.

SmashingMachine has great advice on diet and his neverending links to Men's Health are always a good thing, advice worth taking.

However any structured running program at this point for weight loss, which is obviously his first concern , begins with brisk walking and light easy jogging until he gets below 300lbs.. Sprints are useless for burning fat and he'll more than likely blow out a knee or suffer another joint injury. i would recommend walking everyday for at least 45 minutes. go for time and not for distance. the body does'nt start burning fat until about 25 minutes into a workout. also, very intense workouts don;t burn fat, just sugars. i have found that people who have alot of weight to lose do so very quickly with just basic but consistent exercise.

Dreyh · 07-17-2006, 09:00 PM

Crashsti thanks for all the info it made alot of sense.. or maby it was because i tried to run a mile and couldnt do it lol... BUt none the less thanks alot to contributing to my post.

GSPALLTHEWAY · 07-17-2006, 10:00 PM

goodluck dreyh! yea these guys on here know their stuff... i also agree with what crash said

Ring_Raider_07 · 07-17-2006, 11:26 PM

I guess it's just difference in opinions....

I've dealt w/ 300+LB guys before, I know they could run 1 mile and 2 100 yard sprints. You just have to push yourself to keep going. You mind will fail before your body. Fighting is extreme, 1 mile 1 day and 2 100 yard spirints the next isn't that extreme. Even for a 300+ lbs guy.

But, what ever. Different things for different people.

Dreyh · 07-17-2006, 11:37 PM

THanks guys for all the support it means alot to me. Now I just want to let you guys know that its not that i cant run a mile ( ok well i cant in my current shape ) but its also because i just recently quit smoking ( heavy smoker for my age :P stupid childish choices heh ) but i make this promise i will be in time be able to do that running workout. Thanks again guys for all the support.

lwbfl · 07-17-2006, 11:42 PM

Good advise smasher, pretty close to what I'd have posted if you didn't beat me to it. I don't take any stock in the don't eat after a certain time thing though but don't try to convince others that have already made up their minds about it. Kinda like the old running on an empty stomach deal.

SmashingMachine · 07-17-2006, 11:57 PM

Quote:

Originally Posted by lwbfl

Good advise smasher, pretty close to what I'd have posted if you didn't beat me to it. I don't take any stock in the don't eat after a certain time thing though but don't try to convince others that have already made up their minds about it. Kinda like the old running on an empty stomach deal.

Some notable Mens magazines don't recommend it either...like Mens Health and Fitness Rx for example. I've always heard that, and I think, having studied Physiology somewhat, that it makes logical sense. I eat sometimes after those times but it's usually really low calorie/high protein...like deli turkey meat or something. But, for the most part, I do try to avoid it.

SmashingMachine · 07-18-2006, 12:03 AM

Quote:

Originally Posted by Ring_Raider_07

I guess it's just difference in opinions....

I've dealt w/ 300+LB guys before, I know they could run 1 mile and 2 100 yard sprints. You just have to push yourself to keep going. You mind will fail before your body. Fighting is extreme, 1 mile 1 day and 2 100 yard spirints the next isn't that extreme. Even for a 300+ lbs guy.

But, what ever. Different things for different people.

You're right, you do have to push yourself, but I feel that running a mile and sprinting 100m x 2, right off the bat is too extreme. He could have a heart attack or stroke trying to do that; especially when he's not accustomed to it. Not to mention, it takes the body several weeks or even months, sometimes, to condition it's supporting structures (i.e. joints, ligaments, and tendons) to where they can handle rigorus exercise. That's why I suggested building up to it slowly. A set back from to aggressive of training to early will only lead to delays in progress in the long run.

MadOne · 07-18-2006, 06:52 AM

Everyone has given great advise, the only thing I'd like to add to is.
When your working out and you feel your body hurting and burning keep this in mind.

Quote:

The Pain You Feel Is Your Weakness Leaving Your Body

sitnspin · 07-18-2006, 09:45 AM

I have to chime in with the people who disagree with the advice to start doing mile runs and sprints right away. There are so many reasons why that's a bad idea. Keep in mind that the internet is full of people who will say just about anything, and you have to be discerning about what you believe.

Smashing Machine is right. Just go for a walk. Try and go for a nice leisurely half hour walk, and try to do that every day. If you do that, and drastically change your diet, you'll start losing weight.

Someone said to me recently, and I totally agree with this, that if you change your diet sufficiently you'll lose weight by just sitting on the couch. But if you eat too much with too much starch and sugar and fat, you can do tons of cardio and still not lose any weight. This just shows how important your diet is.

There are a lot of older threads in this section about improving your diet to lose weight. Just search through them and you'll find tons of good information.

MadOne · 07-18-2006, 11:50 AM

The key to weight loss is..

Watch Your Calorie Intake; Make sure you do NOT eat more Calories then you are burning. Do not eat empty calories, if it does not have some sort of nutritional value stay away from it. Another words don't eat a slice of cake that has 500+ Calories if you want to loose weight.

Do not drink any kind of soft drinks. Does not matter if it's Diet Pepsi or Coke, stay away from it. Water is your number 1 choice.

Do not eat any kind of White Enriched Bread or bread products. If you want bread ONLY buy/eat Whole Grain Bread. If it says "Enriched" it will turn directly into FAT.

Do not eat any food 4-5 hours before you go to bed. Set a time in the afternoon and stick to it.

It is true that if you correct your eating you will loose weight. Your body will start removing it's stored energy (Fat). But to increase the effect you should do some sort of work out every day. It may take you awhiile before you find a work out that suites you. If you find one you like remember you can change it to work for you.

lwbfl · 07-18-2006, 02:26 PM

O.K. just for the sake of discussion: How can someone/mag/site suggest you eat every few hours, then in the same breath say not to eat after 7PM (or any set time for that matter). The reason you eat so often, is to let your body think there is plenty of food, but not enough at each meal to store for later. Why then would you fast for 12 hours? I get up at 8AM, do cardio around 10AM, work from 3P to 11P and weight train from 11P to 12A. There is no way I can stop eating at 7PM. Even if I could I don't want to let my energy level drop so low because in the absence of food, your body will use lean tissue (muscle/protein) rather than the stored food (fat). Additionally, this will put your body in storage mode, so that when you do eat your next meal your body will store what it can in case there is another shortage. Not an argument, just for discussion.

sitnspin · 07-18-2006, 10:54 PM

Quote:

Originally Posted by lwbfl

Additionally, this will put your body in storage mode, so that when you do eat your next meal your body will store what it can in case there is another shortage.

This has always been my understanding / opinion on the subject too. I believe that eating regularly (as long as it's clean and the portions are small) is the way to go because it keeps your metabolism humming, whereas fasting for any length of time means your metabolism slows way down and stores every calorie it can. This doesn't mean you should eat a big piece of lasagna and a banana split. Hell -- eat some celery, and a small handful each of dried fruit and almonds. I also know fighters who eat cottage cheese before bed, because the casein breaks down slowly and aids in the building of muscle tissue while you sleep.