Is it possible for me to get a good physique?

[QUOTE=bmulls]
You always post a whole bunch of bullshit in these threads but I've never seen a pic of you. You strike me as the kind of guy who reads shit on the internet and thinks they are an expert but doesn't have the fitness to back it up.[/QUOTE]


bmulls

[IMG]http://i45.photobucket.com/albums/f80/rufuspaul/roidmonster_zpse692792f.jpg[/IMG]

[QUOTE=rufuspaul]bmulls

[IMG]http://i45.photobucket.com/albums/f80/rufuspaul/roidmonster_zpse692792f.jpg[/IMG][/QUOTE]

I ain't trying to be an asshole but do you really think a guy is going to go from eating McDonald's and sitting on the couch every day to an intense workout routine, a perfect diet, HIIT cardio sessions and fcking meditating to control his cortisol and alpha brainwaves (lol what???)

Let's start by not eating so much and doing a little bit of physical activity. If you try to do it 100% perfect from day 1 you are going to burn yourself out and give up.

[QUOTE=matt1016]You can totally do it but it is going to take a while. Don't focus on results at first, focus on the process. Results will follow.

First step: Clean up diet. Most people look at that as "oh, I can't eat this or that" and I say first add good food. If you eat a meal of chicken, veggies, and apples and you still want Taco Bell, ok have at it. Just wait 15 minutes If you want a bowl of ice cream, ok do it, but drink a protein shake first and wait 15 minutes. You'll be amazed at how your cravings will diminish.

Eventually you have to cut out junk food but I advise using this approach for the first few weeks. You have to get used to buying, cooking, and eating quality food. After a few weeks, start trying to cut off garbage food. Should be easy to do because you've been filling your stomach with good stuff for a couple weeks.

To remake your life and body, you need to take small consistent steps. One thing at a time. First, eat good food. Second, eliminate or diminish bad food. Third, start walking every day, twice a day. Fourth, run or do weights or start bicycling or anything you enjoy that breaks a sweat. Add intensity each week.

I've dropped 25 pounds of fat before. I've gone from 210 to 175 a few times. I've been a size 38 waist and a size 30. It is not impossible! Your mind controls your body, not vice versa.[/QUOTE]

This is all very sound fundamental advice. I think this pretty much covers the basic aspect of getting started. Kudos

What I'd add without regurgitating the eat right, discipline, and exercise yada yada is find someone or something that will motivate you. My bro tried to lose weight for years and only until he recently trained with me he started seeing very substantial results. He just needed someone to push and motivate him. Watching him when he slips up. Training is always easier when there's someone there with you.

Also something to look forward to is healthy eating becomes very addicting once you get on a roll. Then all that sweet stuff becomes gross to you. I look forward to steamed veggies and steak, home made yam fries, ragin cajun chili..... to me desserts are very unappealing now.

And if you need supplement advice don't hesitate...you've PM'd me before LOL!

[QUOTE=rufuspaul]I think the best advice here is just to start and don't expect immediate results. Like others have said clean up your diet first. You'll feel better and have more energy to start exercising.[/quote]
Actually, he's got so much extra fat that I'll bet his body is just screaming to lose some of it if just he lets it. Honestly without exercise, I bet if he starts just eating real food he's going to notice a loss in weight. With exercise, his initial weight loss would probably be significant.

[QUOTE=hateraid]..you've PM'd me before LOL![/QUOTE]


:lol


Yeah, OP definitely knows how to use the PM service.

[QUOTE=The Macho Man]Are you saying you pay B-low for sex?

How much?[/QUOTE]



He charges just a little bit more than Latina Heat.

OP dont overwhelm yourself just make an honest effort to f*cking learn how to eat a low carb diet. Trust me, just do it. I have helped friends and family members lose weight and they always say that the process is smoother than what they envisioned it to be. Right now you eat too much junk food and fast food, start eating veggies and meat as your main source of nutrition while gradually increasing the intensity of your excercise.

Start walking or slow jogging or get on a stationary bike if you can and just make sure you are pushing yourself every time. When you start noticing even minimal improvement it will create a postive cycle that reinforces your routine. You got this. Diet is key, not serving size but composition of your food. No bread, french fries, burgers or pizza. Search online to find vegetable and meat dishes and start immediately

[QUOTE=red1]
[B]Diet is key, not serving size but composition of your food.[/B] No bread, french fries, burgers or pizza. Search online to find vegetable and meat dishes and start immediately[/QUOTE]


Sorry, but this is completely false. Are you one of those who will insist that you can not gain fat by eating chicken, oatmeal, olive oil, veggies, nuts,...? Quantity is everything when trying to lose fat, not composition of your food.

To OP. You don't need to radically cut down carbs. Just find out your maintenance calories and then go down 300-500 calories. Cut down all the 3 macronutrients while keeping protein around 2.5g per kg of your bodyweight. Strictly avoiding carbs will only slow down your metabolism and make your plan of losing weight harder.

[QUOTE=LBJ 23]Sorry, but this is completely false. Are you one of those who will insist that you can not gain fat by eating chicken, oatmeal, olive oil, veggies, nuts,...? Quantity is everything when trying to lose fat, not composition of your food.

To OP. You don't need to radically cut down carbs. Just find out your maintenance calories and then go down 300-500 calories. Cut down all the 3 macronutrients while keeping protein around 2.5g per kg of your bodyweight. Strictly avoiding carbs will only slow down your metabolism and make your plan of losing weight harder.[/QUOTE]
I am speaking from first hand experience. If he follows my post he absolutely WILL get the results that he wants. The problem with many people that are overweight is that the food they eat doesnt satiate them, anyone who has ever eaten a bowl of pasta or cereal knows that that shit will leave you hungry in an hour or two. If he focuses primarily on fats and proteins it will make him more full for a longer period of time as opposed to an equivalent serving of carbs. He will get sufficient carbs from vegetables. OP follow the very simple advice in my post and you will get where you want.

[QUOTE=bmulls]:rolleyes:

Unless your definition of "lean" is different than mine, it would take years and years to build enough muscle to reach a lean 220. Depending on height it's probably impossible for most people.

You always post a whole bunch of bullshit in these threads but I've never seen a pic of you. You strike me as the kind of guy who reads shit on the internet and thinks they are an expert but doesn't have the fitness to back it up.[/QUOTE]

He seems to have a strong base, adequate shoulders and good arms. A good amount of lean body mass. It should not be difficult to get there at 5'11" which is his height. L Actually eh u caught me that was major hyperbole designed to motivate. More like 190. Knowledge is knowledge whether it comes from young or old.

I have never once posted blatant lies reg fitness. Don't be caustic.

[QUOTE=LBJ 23][B]Sorry, but this is completely false.[/B] Are you one of those who will insist that you can not gain fat by eating chicken, oatmeal, olive oil, veggies, nuts,...? Quantity is everything when trying to lose fat, not composition of your food.

To OP. You don't need to radically cut down carbs. Just find out your maintenance calories and then go down 300-500 calories. Cut down all the 3 macronutrients while keeping protein around 2.5g per kg of your bodyweight. Strictly avoiding carbs will only slow down your metabolism and make your plan of losing weight harder.[/QUOTE]
No. There is absolutely nothing false about that. Quality of food is more important than quantity which will naturally decrease once he eats more healthy and filling foods

weight loss is simple. It's all about caloric deficit. Say your intake is 2500 cal a day to maintain wait, you want to be eating under taht amount every day while taking in the right proportions of fat/carbs/proteins. For you I'd say you should probably stay away from the carbs and when you do eat them eat them for breakfast and lunch and that's it. You need them to get through your day but not when you're at home doing nothing.

Also that doesn't mean eating 1000 cal a day is an acceptable strategy either. This will make you lose your drive and you will just fall off again. eating 300-500 under your maintenance is ideal because it's a healthy way to lose weight and also a way to keep you focused.

Losing weight is mostly diet but if you exercise regularly it will speed up the process. DONT OVERDO IT. Just like undereating, it will make you disinterested and you will just lose your will to continue. Have a day where you have a cheat meal. Dont go crazy and eat 5 large pizzas, but having that one guilty day is a pretty good motivator to keep you going.

Think of each day like a building block. You can't build a house overnight but if you are consistent you will DEFINITELY see results.

[QUOTE=red1]No. There is absolutely nothing false about that. Quality of food is more important than quantity which will naturally decrease once he eats more healthy and filling foods[/QUOTE]


calories burned>caloric intake=losing weight (with proper training and hitting right quantity of macros per day=losing mostly fat and not muscles, which is what everyone wants)

I recommend to the OP using IIFYM diet. You will still eat mostly ''clean foods'' but here and there you can still sneak in a meal(must fall under your macros though) which will otherwise be on your mind every single minute of the day if you start following strict bodybuilding diet with ''clean foods'' only. Especially for a guy like yourself who I assume was eating mostly unchecked quantities of high caloric foods.

red1 check this link to easily understand what I'm saying: [url]http://www.youtube.com/watch?feature=player_embedded&v=G6H2edyPLU8#[/url]!

[QUOTE=Burgz V2]
Have a day where you have a cheat meal. [/QUOTE]


This. Saturdays for me. Go to a nice restaurant or prepare an extravagant meal at home, couple bottles of wine, some nice bourbon afterwards. Or go to a game with your buds, have some beers and bad stadium food. Like Burgz said try not to over-do, but if you do you've got Sunday to get back on track.

[QUOTE=red1]No. There is absolutely nothing false about that. [B]Quality of food is more important than quantity which will naturally decrease once he eats more healthy and filling foods[/B][/QUOTE]

Not in all cases, it honestly depends what the intended goals are. Even if I eat good foods, if I eat too much (calorie wise) I will still gain weight. The quality of food will have benefits to overall health, but in terms of weight loss it is abuot caloric deficits + still getting recommended daily vitamin intakes

HOWEVER, you are right in some degree, if you eat junk, which naturally has more calories in it, it will be harder to create a deficit without starving yourself at some point. Say I eat a whopper and fries for lunch, which has an obscene amount of calories in it, let's say 1000, in order to create a deficit (let's say 2000 is maintenance) i'd have to eat less than 1000 calories the rest of the day in order to get even the slightest of gains. Most people will still eat two or three other FULL meals which would put them way over. SO eating junk is partly a cause but not for the reasons you stated. If I only ate one whopper every day I'd lose weight but I'd be unhealthy as fcuk. See what I'm saying?

1. If you aren't ready to give 100% effort every single day you workout/hit the gym. Then quit while your ahead because you won't make it. And i can't stress how important this is

2. ALWAYS eat less then what you burn out, no matter what you eat
(and im not saying eat like a slob) if you burn more calories then you put in you WILL lose weight period.

3. Drink plenty of water and cut out sugary drinks. it helps to fill you up so you don't eat as much and on top of that your not taking in more calories when you drink water instead of soda or gatorade or whatever people drink nowadays.

4. I always found it helpful to instead of running for a constant period of time, do 40 yard (or build up to it) sprints followed by a short 30sec or whatever walk and then rinse and repeat. And if you have access to a pool SWIM. Swimming is one of the best ways to burn calories and lose fat, and it helps strengthen muscles at the same time.


Of course you can find a crapton more info off google too. but these are the 4 things i always keep in mind when i go workout/lift/run

[QUOTE=Burgz V2]Not in all cases, it honestly depends what the intended goals are. Even if I eat good foods, if I eat too much (calorie wise) I will still gain weight. The quality of food will have benefits to overall health, but in terms of weight loss it is abuot caloric deficits + still getting recommended daily vitamin intakes

HOWEVER, you are right in some degree, if you eat junk, which naturally has more calories in it, it will be harder to create a deficit without starving yourself at some point. Say I eat a whopper and fries for lunch, which has an obscene amount of calories in it, let's say 1000, in order to create a deficit (let's say 2000 is maintenance) i'd have to eat less than 1000 calories the rest of the day in order to get even the slightest of gains. Most people will still eat two or three other FULL meals which would put them way over. SO eating junk is partly a cause but not for the reasons you stated. If I only ate one whopper every day I'd lose weight but I'd be unhealthy as fcuk. See what I'm saying?[/QUOTE]
From the OPs perspective he doesnt have any knowledge of nutrition so rather than focus on limiting himself to small portions of fries and pizza he should overeat broccoli spinach and other veggies that are not calorically dense while eating solid portions of fat and protein. I don't think it is even possible to overeat some shit like celery so if the op wants to munch all day he can do it that without effecting his weight loss goals.

No it's not possible.

:facepalm

[QUOTE=jaydacris]cheat days are great

i like to have 6-7 a week[/QUOTE]


:cheers:

You have never seen those reality shows about fat people losing like 150+ pounds in a matter of a couple of months? Their "genetics" looked far worse then yours. It's all about proper diet and dedication to an active lifestyle. You have the internet, there are a million of great advices on the web about nutrition and effective work-out routines.

It's about YOU being committed to changing your life; for some reason I don't think you have it in you just by the fact you're blaming your problem on your genetics.

[QUOTE=SevereUpInHere][B]If this is really you, you're on the wrong forum for positive reinforcement.[/B] Go onto bodybuilding forums or weightloss forums. I guarantee you'll get a much more helpful response on there.

That said, if you work at it you'll be able to make a hell of an improvement, I've seen people do it.[/QUOTE]

:oldlol: First think that came to my mind.
As soon as I seen the pictures I was like "Oh man, poor guy is going to get shredded and look for a rope..." :facepalm

[QUOTE=rhythmic

[QUOTE=rufuspaul]Or attempt to stab himself with that spoon.[/QUOTE]

You guys buy his story?
I just figured he had a plate of food on his bathroom counter...

[QUOTE=rhythmic

damn you hit the sweets after sizz broke up with you?

The spoon was just random as ****! :roll:

fukk, i need this too. im already at my fattest ive ever been (226), and with work and school full time, idk how i can incorporate exercise. my diet is horrible as well. i eat a lot of fruits and veggies, but i need my meat and whenever i eat meat, i need my rice. goddamit!

Just came across this today. Seems relevant!

[url]https://www.youtube.com/watch?v=qX9FSZJu448[/url]

Eat less. Move more. Lift weights.

It's as simple as calories in-calories out. If you are consistently at a 750-1000 calorie deficit when your head hits the pillow every night, you will lose weight.

Repeat for 6 months and you're easily looking at losing 35-50 pounds of fat.

Cardio and weight-lifting is a great way to help you create a calorie deficit, and it will make you stronger and avoid your heart exploding at age 50.

Don't worry about the details and bullshit tips people give. Just do what I said.

The one suggestion I'd give is to try intermittent fasting. It's not a diet; it's just an eating schedule that will promote fat burning and appetite curbing. It's not for everyone, though.

Eat less. Move more. Lift weights. [B]Calories in-calories out.[/B]

Thanks everyone!


I will post updated photos 2 months from now.

Unless you tried with 110% effort on BOTH nutrition (notice I didn't say diet) AND exercise... you have absolutely no ground on even mentioning genetics.

I said nutrition, not diet, because the word "diet" implies something that's temporary. You need to make both good nutrition and regular exercise PERMANENT.

i recommend diamond dallas page's yogo for regular guys. i have a copy on my computer, pm if you want me to upload it online as i may forget to check this thread again.

some stories of what it can do for you:

[url]http://www.youtube.com/watch?v=qX9FSZJu448[/url]

[url]http://www.youtube.com/watch?v=g97pMR6JeRg[/url] (jake is in shape again, btw)

Contract bronchitis or possibly pneumonia. This way you can continue your regimen of laying in bed, with all the weight loss benefits of exercise!

You can do it.