1. Post #1
    Gold Member
    DarkWolf2's Avatar
    July 2007
    6,432 Posts
    As per title: I'm planning to start losing some (serious) weight and gain some muscles. To give you an idea, I'm 6"3 (192 cm), 250 pounds (120 kilo's) with a normal to strong build. My main goal will be to lose the fat around my waste (and the minor moobs ) so that I'll reach around 200 pounds/95 kilo's. Any I've got plenty of time, but far as training expertise go, I'm very inexperienced. However, someone I know IRL gave me a site that helped him get the body he wanted.
    www.stronglifts.com and http://stronglifts.com/anabolic-diet...ic-diet-guide/
    Rather than to believe his word, I'm hoping FPers could read some of the site and tell me if it's all hot air or if there's some method in it. I'm planning to train ~3 x 1 hour a week in the gym and follow the dit listed above.

    Hoping for some experienced views if following the information on the site is worthwhile!

  2. Post #2
    Dennab
    January 2012
    609 Posts
    As per title: I'm planning to start losing some (serious) weight and gain some muscles. To give you an idea, I'm 6"3 (192 cm), 250 pounds (120 kilo's) with a normal to strong build. My main goal will be to lose the fat around my waste (and the minor moobs ) so that I'll reach around 200 pounds/95 kilo's. Any I've got plenty of time, but far as training expertise go, I'm very inexperienced. However, someone I know IRL gave me a site that helped him get the body he wanted.
    www.stronglifts.com and http://stronglifts.com/anabolic-diet...ic-diet-guide/
    Rather than to believe his word, I'm hoping FPers could read some of the site and tell me if it's all hot air or if there's some method in it. I'm planning to train ~3 x 1 hour a week in the gym and follow the dit listed above.

    Hoping for some experienced views if following the information on the site is worthwhile!
    Just keep in mind that you won't be building any muscle while losing weight. They'll increase in size a bit due to noob gains, but those stop pretty soon.

    Stronglifts is an okay program for beginners. Starting Strength Practical Programming is also great for beginners. You probably won't be spending an hour in the gym doing these programs though, most of the time you'll be out quickly unless it's crowded and you have to wait to use equipment. Don't think that you're not doing it right because you're not at the gym for hours.

    Both of those programs are lifting 3 days a week, which is fine. However, since you're trying to lose weight, some light-moderate cardio on 2 of your rest days a week would help out a bit. That being said, you don't need to do any cardio if you keep your diet in check. I wouldn't bother with carb cycling or any of those special diets, just keep protein intake high and carbs low while eating at a deficit.

  3. Post #3
    Gold Member
    DarkWolf2's Avatar
    July 2007
    6,432 Posts
    Not terribly fussed about muscle gain. My build is already pretty big by itself so I'm not going to look scrawny when I lose weight. Getting rid of the fat is the absolute priority and anything that slows that down is on the back burner.
    Anyways, could you expand on the diet part? Should I take protiene shakes? Any absolute must eat/must not eat in terms of foods (I know about avoiding soda, crisps etc. Which I've already stopped taking some time ago)?

    Thanks for the detailed answer by the way.

  4. Post #4
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    your build is big because youre fat as shit

    Edited:

    and do sl 5x5 youre much to fat do to pull ups or chinups

    Edited:

    a basic run down of diet is ~2500 calories take a multi and fish oil ( 2g epa/dha in total) a wide diet high in protein (~150g) and however much of the other macros as you want aslong as its under your caloric total ( im like ketogenic diets [where you eat under 100g carbs a day] but some people do absolutely horrid on it and the only difference is how you adhere to it) . caloric totals are more important than the minor things (except protein sources [ as in non animal proteins are usually not that great] and maybe which type of carb you eat [ fructose is generally bad for being so fat] )
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  5. Post #5
    Kabstrac's Avatar
    April 2012
    3,343 Posts
    If you're 250lbs and you don't already lift, you are just massive and fat. You're not as strong as you think, trust me.

  6. Post #6
    Gold Member
    DarkWolf2's Avatar
    July 2007
    6,432 Posts
    If you're 250lbs and you don't already lift, you are just massive and fat. You're not as strong as you think, trust me.
    I didn't mean big as in muscles or strength but as in length and that I won't look as an emaciated junkie if I reach a low weight/fat percentage. Still, I'm not particularly weak as I can lift and hold someone who weighs 180 pounds with relative ease. You guys are Indeed right that I'm too heavy to do push or pull ups, and I'm not proud of it.

    I'm still not sure if I completely understand your instructions Terry. For example, what are macros? And how much is EPA? I'm still very much just starting in the world of fitness so not everything is clear for me.

  7. Post #7
    Gold Member
    sp00ks's Avatar
    January 2008
    12,053 Posts
    lifting and holding is easy as fuck
    if you haven't worked out before, or done a shit ton of manual labour you're not strong

  8. Post #8
    Kabstrac's Avatar
    April 2012
    3,343 Posts
    I didn't mean big as in muscles or strength but as in length and that I won't look as an emaciated junkie if I reach a low weight/fat percentage. Still, I'm not particularly weak as I can lift and hold someone who weighs 180 pounds with relative ease. You guys are Indeed right that I'm too heavy to do push or pull ups, and I'm not proud of it.

    I'm still not sure if I completely understand your instructions Terry. For example, what are macros? And how much is EPA? I'm still very much just starting in the world of fitness so not everything is clear for me.
    EPA/DHA are Omega 3 acids I think.

  9. Post #9
    ImTerryCrews's Avatar
    January 2012
    289 Posts
    macro nutrients ( fat carbs protein) fishoil contains usually 300 mg total epa dha ( 150mg each ) log your shit at www.fitday.com or www.thedailyplate.com