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One of the most difficult parts is finding a system that's affordable and reasonable. If you have a Coscto nearby go there and buy:
-Eggs - and boil them. Super easy to eat hardboiled eggs anytime anywhere
-Chicken breast bites - they come in little individual clear plastic packages
-Assorted veggies that you will actually cut up and eat
-Mixed greens to make salads with, add chicken above. Balsamic and Olive oil
-Avocado - I eat them every day by cutting in half with knife, removing pit, and then pouring balsamic in the pit hole. Simply scoop with spoon and use the skin as a bowl.
-Indian Madras Lentils - yellow bags that cook in the microwave for 60 seconds. You mix this with the chicken bits above and some salsa, and it tastes like chicken chili
-Mixed nuts without seed oil, Costco has a good version of these
-Tuna - make a batch of tuna salad
-Muscle Milk - chocolate protein drinks to cover your sweet cravings
-Meat or fish of your preference. Grill and break down into servings for snacks when hungry
-Protein Powder - Water, ice, berries, and powder only. Scoop of peanut butter occasionally.
-Berries to make protein shakes with. My preference is strawberries as they are the most economical.
This is for starters above, and of course there's other healthy things to eat. But, if you stick to this and a few other healthy things of your choice, you can eat as much of it as you want, every single day. Don't start with all the calorie counting BS, just stick to eating only the above and eat it whenever you want. You can snack and eat small meals all day long. Hungry at 11pm, make a chocolate protein shake, no worries.
I took one of my best friends from 300 to 185 in 15 months with ZERO cheating. We worked out together on average 3 times a week, nothing super intense. He got addicted and a little extreme, by wanting to see how low he could get his body fat. We went to the dunk tank and we were both a levels below where we should be, which were down around 3% body fat. He was beyond shredded, to the point it was unhealthy and then he relaxed and started mixing in some carbs to add weight. His skin looked much better than I thought it would as he didn't have any flaps or obviously stretch marks other than a little fat around his nipples.
So you are just like him...and sitting at 300 can you picture yourself looking as lean and shredded as humanly possible in less than a year and half? It's possible, just gotta commit.
One other thing, make sure to take a lot of "before" photos with your shirt off....then you can enjoy it all that much more after you take your "after" photos with your shirt off.
Screen shotted this thanks a ton. The goal for now is 10 lbs at a time but my final goal is 210-220ish,
today we meal prepped breakfast lunch and dinners
made a dozen scrambled eggs with some lean turkey sausage mixed in for breakfast bowls
turkey and chicken for salad or a veggie in the side at lunch
some various different meats to go with a veggie for dinner, chicken roast lamb turkey etc I’ll probably be having a protein shake somewhere in there for snacks some days too
picked up some protein powder, strawberries and fresh veggies also, bell peppers, jalapeños, broccoli, Asparagus and onion
have most of the other stuff you mentioned already also, I love tuna but need to find something to put it on other than bread or crackers.
so it’s a start
how do you feel about turkey sausage or bacon with eggs for breakfast is that something I should stay away from? The wife has a 45g whey protein shake with goat milk for breakfast every morning but I feel like I’d do better with solid food first thing.
That's more than a start, that's perfect. Turkey sausage and bacon with eggs are fine. Try intermittent fasting in the morning as much as possible when starting out. Meaning try not to eat for as long as you can until you are absolutely starving. If your first meal is 11am, then great.
Hunters and gatherer's didn't always have food to fill their bellies. You have to try to get used to being hungry while you go through this first phase, and then you can fine tune things later. But if you stick to everything above and stay away from soda/beer/sugar drinks and stick to water or green juice, you will be golden.
Don't get discouraged, the six to eight week mark will get very exciting.
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Hi, I just want to say I’ve using the Black Diesel Bomber diet for three months now and I’m snapping necks and writing checks.
seriously, solid info there bro. Going to implement some of that into my regimen asap. It’s about time I got a Costco membership anyway for many reasons👍
There's only one way to lose weight.
Burn more calories than you ingest.
And...
It takes just as long to lose the extra weight, if not longer, than it took to gain it.
No need to make it all complicated....Losing weight takes being in a calorie deficit. Either eat less or burn more calories. No need to over complicate with specialty diets..etc. Track your calories.,
I am guessing you’d lose a bunch of weight by: start by not over eating and cutting out soda, juices, and beer (just drink water).
Once you lose weight this way, start fine tuning your diet …
Several people mentioned boiled eggs for breakfast or snack, just the egg whites or do you eat the whole boiled egg?
I know the yolk has nutrients, but doesn't it also have a ton of cholesterol and fat? Or is it the "good" cholesterol?
I eat them whole. Here’s some decent info regarding the nutritional value of eggs. https://www.bodybuilding.com/content/eggs-actly-what-you-need-to-build-muscle.html
I eat them whole, and I eat a shitload of them. Cholesterol won't be a problem if your diet is healthy. You can sprinkle some salt and pepper on them to improve the taste.
You will have to learn the science of hard boiling eggs to make them really easy to peel
Oatmeal was mentioned and it actually has more protein than you would think. It's awesome and cheap. My daughter's volleyball coach said he had trouble getting through multi-day tournaments until he started eating oatmeal in the morning.
Get a cheap/free weight app for your phone and start weighing yourself every morning. That will be a good indicator of what food and exercise is helping you lose or letting your weight creep back up.
Cut out the sugar, try to enjoy the feeling of being hungry between meals and you're well on your way to your first 10 or 20 and keeping it off.
The best diet is one you can adhere to long term and make it a lifestyle change. For myself that meant cutting out carbs (keto) wasn’t an option. I think there’s a few helpful things for long term keeping weight off.
Look up a calorie estimate online for what you should be consuming to maintain weight, then plan some meals and track your calories for a few weeks to see if the estimate is correct. General rule is a 500cal deficit per day will result in a pound lost per week. Keep in mind as you lose weight that totally daily intake number will need to be lowered.
Some “healthy” foods are very calorie dense, nuts, peanut butter, dried fruit are all pretty good but make sure to look at the labeling. Have the lite salad dressing, diet soda over a full calorie sugar filled Gatorade if you’re craving something a little sweet, you don’t have to be perfect just mindful of what you’re consuming.
Overall it’s calories in vs calories out, but how you achieve that has different effects. The same amount of calories from protein will leave you feeling fuller than the same amount of calories from carbs. Protein also has a slight thermogenic effect meaning the processing of protein will have your body actually burning a small percent more calories versus carbs.
Also don’t overlook small forms of exercise which make a big difference. Choose to take the stairs, take a 20-30min walk after dinner. Even if you aren’t looking to get into the gym right now small daily changes add up overtime.
There’s a lot a good advice in here already, good luck, you got this!
Ok Thx. I did squats with a kettle ball once. Nerves in lower back r pinched muscles, ligaments threw butt & down my left leg r flamed up. A lot of pain & swelling behind my knee is a mistory. So I do leg curls I started with 10ths 15 reps 5 times. Legs get real skinny from driving the upper body is pumped up. I,m doing 40 lb curls now. I went to 2 ymca,s wed 1st one was stretch then whirlpool, pool, sauna stretching. 2nd y did leg curls & 20 lb 4 diff things . Reps of 35-40 for 45 min experiment to see if it makes stuff feel better. Blood flow to joints helps sometimes. I felt the burn& pump for sure. I might get a injection on my shoulder & hipor knee today. Waiting for back& neck mri yet. There’s a 3 day in a row riding at Millville. A Vet race, then practice day, then race. I want to hv a body that can handle the 3rd day. Get some good points on the 3rd day against the kids on 125,s that don’t race on Vet day might be tough.
1st ymca I did a lot of sauna it makes it tougher to get after it at the 2nd y.
I was the same until I hit 50. Something in my metabolism changed, and egg yolks suddenly made my cholesterol skyrocket. That, and my beloved liverwurst.
A trip to your physician for a full physical should be conducted before undertaking any radical diet changes. Knowing your numbers can help tremendously.
One last pointer: don’t combine caloric deficit with an aggressive exercise program. It can deliver short-term results, but eventually your body cries “no mas”. Focus primarily on diet & counting caloric intake.
I for one would like to hear about your experience. I too have noticed a difference but I will be 58 this month. Gasp!
I used to hate hard boiled eggs. My wife showed me a trick of cutting one in half, and putting a dollop of Dijon mustard and sprinkling everything bagel seasoning on them. Changed them completely and they’re delicious now.
Same as you, but also like horseradish on my eggs…
Pit Row
You guys are making me hungry for hard boiled eggs.🥚
I will say this is a good thread. Seeing others in the same boat, it makes me want to say, after three weeks of eating clean and, exercising daily, I’ve already dropped a pant size. After wearing XXL tee shirts for the last two years, my XL shirt I tried on, fits loosely.
I’m down 11 pounds from, 251.
My wife, after seeing my motivation and, progress, started eating clean a week ago.
I’m proud of her.
I’d like for us to encourage each other.
Getting healthier, although hard, is doable.
Keep that up chance that is so awesome!! Hearing things like this really motivates me
I did damn good today followed my plan to a T and actually felt a lot calmer overall with no caffeine or sugar. Excited to see what I feel like in a month! The extra protein worked wonders to keep me full also I believe I had about 140G protein today and under 50g carbohydrates only 6 of those coming from sugar. (Peanut butter in my breakfast protein shake)
If this isn't motivation I don't know what is. This is the transformation of my buddy who is 6'3" and was 300lbs. We did this in less than a year and a half. I know it's extreme, but it shows how much a body can be transformed. As you can see he only has a little fat on his nipples. All other fat gone and he was 3% in the dunk tank at the time of these photos. He is really bummed he doesn't have more photos of him being fat. These are the only two fat photos he has because he hibernated during those years. So no matter how far you are going to take it, make sure to take your "before" photos in the mirror as you will appreciate them later. You can do it. Shock the hell out of everyone you know.
Holy crap. Is that legit?
Yes, it's one of my best friends. He got addicted to Oxi and lost it...deep dark hole for a few years. He passed out and fell down the stairs and had emergency surgery for internal organ damage, that's the scar on his stomach. That obviously woke him up, he had no choice but to get clean, and we started the program.
One of the most, if not THE most amazing transformation I’ve ever seen. Simply astonishing👍 Great job on both of your parts, man.
Keto is decent for me but it was the first super hard diet related thing I did. It really taught me alot about my mind and my habits. Like you, if I end up overrunning my weight range or getting stuck in a "dessert rut", keto snaps me out of it in about 2 months and I'm back to normal. Probably going to try it again soon as I wanna see how endurance training works while in ketosis, some say it's great.
Also, you just have to be super real with yourself. If you're not mentally with it to discipline yourself into shape, implementing diet and habits and restrictions are the way to go. When I get fatigued with school+work+gym+teaching I tend to need to do this myself.
If you're mental fortitude is limitless, i would focus on weight loss through physical improvement. Sign up (and pay) for a december marathon. No choice now.
Remember Jules in Pulp Fiction saying, “My girlfriend is a vegetarian which pretty much makes me a vegetarian”? When I was married to Pixie, she went on a low carb diet, which pretty much put me on a low carb diet. I was powerlifting at the time and watched every single one of my lifts plummet.
Moderation is the key in my opinion. Healthy eating, as in cook at home, non processed crap, and count your calories, measure your food.
I’m not a big believer in fad diets, miracle pills, or anything else. Your goals are attainable, but they require motivation and discipline.
Totally. Funny how all your numbers will drop off about 10 or so percent and the day you carb up you’re basically Superman. I experience the same thing every time
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