Gym exhaustion question for those of you who go to the gym...

Nutrition and electrolytes. You would be amazed how much weight you will lose and how much better you will feel without soda in your life. When I quit, I used sweet tea to get off soda. Now instead of tea sweetened with sugar, I use liquid stevia which can be bought at sprouts. Sports drinks are okay during and right after exercise, but drinking them all the time is bad too because they are full of sugar. You can buy liquid electrolytes and put them in your water yourself also.
A book I read that helped me with diet was “man 2.0. “ lots of good info in it.


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alank2 said:

What should I be looking at for calories/fat intake in a day? I'm 203# right now, 5'8. Probably a decent weigh for me is around 170#, but I'd be happy at 175#.

Click to expand...

I lost like 40 lbs in 6 months by limiting it to 1,200 calories per day and working out pretty hard 5-6 days a week. I weighed in on Monday morning of each week and I was regularly seeing a drop of 2-3 lb each week. The last 10-12 lbs to come off was a lot slower, but I got it done. Once you start to see the fat slough off, it gives you motivation!

I had worked out most of my life...and then I got injured. And the fat just piled on once that happened and I had to stop working out. I'd just lay on the sofa and eat; I mean I'd eat all damn day. I was out of the loop for almost 3 years after the injury and the fat just piled on me I tell ya. I was at a high of 239 at my fattest. I am 5'10'' and weigh 186 as of right now. See, I was at 175 when I retired from the Marine Corps, and that was solid bone and muscle. I'm at 186 now, and since it's like 25 years later, and I am not having to do the things I did back in my USMC days, I'm totally happy.

1,200 calories per day is rough - and probably too harsh. I was just pissed at being a lard-butt, so being a hard headed Marine; I of course did it the hard way. 1,500 is more realistic. But, IANAD, so first things first, get the physical done and talk to your doc. Ask him/her what they think. The bottom line is it boils down to calories in vs. calories out. Exercise alone won't do it. You have to eat right. Combining a good exercise plan and a sound, healthy diet just plain works. Now, since I've lost a total of 50+ lbs, when I go to the gym, I always pick up a 50lb barbell and walk around with it on my shoulders for a bit to remind me of the excess fat I was carrying. And you know what? My stomach has shrunk too and I am not eating anywhere near what I was when I was a fat hog-body. A real bonus is that I can now eat pretty much what I want, as long as I keep up the gym routine.

Make a plan, set goals, weigh in ONE time a week and watch it happen. Calories in vs calories out.

A

alank2 said:

What should I be looking at for calories/fat intake in a day? I'm 203# right now, 5'8. Probably a decent weigh for me is around 170#, but I'd be happy at 175#.

Click to expand...

Would this help?

https://www.healthline.com/nutrition/how-many-calories-per-day

I'd agree with talking to your doctor, and a dietician.

Congrats, you’ve started! I think if you’re going to lift, you need a minimum of 3x per week or you’re spinning your wheels.

I’m more a reduce sugar and carb guy as that seems to work better for longer than a huge calorie restricted diet. Most on calorically restricted diet tend to gain back their weight and then some. There are numerous studies if you look around. Not that it doesn’t work for some people.

Just my two cents.

I tried the low carb thing to, and my personal experience with that was...it sucks. After about a week, I was staring at this big ol' NY Strip Steak and found myself wishing it would magically turn in to a loaf of white bread or a bowl of macaroni. But hey, as said, different people; different things work. Calories in/calories out works for me and I have zero problem keeping it off. Just don't fall prey to the latest fad diets. The Low Carb and the Low Calorie plans both will work. I'm going by what I was taught in the Marine Corps by Drill Instructors who made fat guys turn into skinny guys and that was all about CALORIES.

(PS: Do you wanna trust some guy who's avatar is an elephant on how to lose weight?)

GlockPride said:

Congrats, you’ve started! I think if you’re going to lift, you need a minimum of 3x per week or you’re spinning your wheels.

I’m more a reduce sugar and carb guy as that seems to work better for longer than a huge calorie restricted diet. Most on calorically restricted diet tend to gain back their weight and then some. There are numerous studies if you look around. Not that it doesn’t work for some people.

Just my two cents.

Click to expand...

What's funny is that everyone I know that does the (whatever the latest name) of the low Carb "Diet" does lose weight, fast, and then they gain more back. The only way to keep it off is to modify your eating behavior. If you can make the low carb thing work, then more power to you. But the consistent way is behavior modification. Part of that is knowing what your Calorie requirements are, and eat accordingly.

Aries said:

A

Would this help?

https://www.healthline.com/nutrition/how-many-calories-per-day

I'd agree with talking to your doctor, and a dietician.

Click to expand...

That right there is a handy little calculator gizmo; it sure is now.

I’m curious about what foods made up your 1,200 calorie diet.

druryj said:

I lost like 40 lbs in 6 months by limiting it to 1,200 calories per day and working out pretty hard 5-6 days a week. I weighed in on Monday morning of each week and I was regularly seeing a drop of 2-3 lb each week. The last 10-12 lbs to come off was a lot slower, but I got it done. Once you start to see the fat slough off, it gives you motivation!

I had worked out most of my life...and then I got injured. And the fat just piled on once that happened and I had to stop working out. I'd just lay on the sofa and eat; I mean I'd eat all damn day. I was out of the loop for almost 3 years after the injury and the fat just piled on me I tell ya. I was at a high of 239 at my fattest. I am 5'10'' and weigh 186 as of right now. See, I was at 175 when I retired from the Marine Corps, and that was solid bone and muscle. I'm at 186 now, and since it's like 25 years later, and I am not having to do the things I did back in my USMC days, I'm totally happy.

1,200 calories per day is rough - and probably too harsh. I was just pissed at being a lard-butt, so being a hard headed Marine; I of course did it the hard way. 1,500 is more realistic. But, IANAD, so first things first, get the physical done and talk to your doc. Ask him/her what they think. The bottom line is it boils down to calories in vs. calories out. Exercise alone won't do it. You have to eat right. Combining a good exercise plan and a sound, healthy diet just plain works. Now, since I've lost a total of 50+ lbs, when I go to the gym, I always pick up a 50lb barbell and walk around with it on my shoulders for a bit to remind me of the excess fat I was carrying. And you know what? My stomach has shrunk too and I am not eating anywhere near what I was when I was a fat hog-body. A real bonus is that I can now eat pretty much what I want, as long as I keep up the gym routine.

Make a plan, set goals, weigh in ONE time a week and watch it happen. Calories in vs calories out.

Click to expand...

druryj said:

That right there is a handy little calculator gizmo; it sure is now.

Click to expand...

"If you can't be handsome, at least be handy."
~Signed,
Red Green

Lean red meat, fresh leafy green and yellow vegetables, lots of plain steamed or baked potatoes, scrambled eggs, plain beans, low-fat cottage cheese, fresh fruit, (apples, strawberries, blueberries, blackberries, cherries, oranges, pineapples, melons, etc). Lots of raw carrots, raw green beans, raw green about anything in the vegetable family, baked or grilled chicken, turkey, some raw fish, skim milk, black coffee, unsweetened ice tea, Gatorade, gallons of water...etc. No butter, no sugar, no salad dressing, no gravy, no jelly, no fried food, no pogey-bait of any kind, no booze, no soda, and very little bread. A series of vitamins; C, D3, E, Magnesium, CoQ-10, Biotin...and a low-cal protein supplement. I counted calories very carefully. My GOAL was 1,200 per day; I'm sure I sometimes exceeded it, but in reality, I was bustin' my butt at the gym and as long as I was losing 2-3 lbs per week, and feeling good, I was a happy camper. The biggest thing I cut out was the snacks; potato chips, Fiery Hot Cheetos, ice cream, candy bars, sodas, booze, and all fast/junk food. Instead of the El Gigante 4-Enchilada Grande Combo Plate or the Giant Big-Tex Chicken Fry with Extra Gravy and a bowl o-buttered rolls, I'd eat a 6 oz sirloin or a piece of baked fish or chicken and a salad (no dressing) with a plain baked or steamed potato. No desserts. For a snack; a couple or raw carrots or some raw green veggie, a handful of raw green beans or something. Now I probably eat like 2,000-2,300 calories per day and I have been at this same weight now for over a year. I honestly eat about 1/2 of what I used to eat, portion wise now. My appetite is no where near what it was; but it didn't happen overnight. I did go to bed hungry some at first, but tuff shizz; I felt I was fat! My stomach is back to flat, and my overall muscle tone is much better. I have dropped 4 inches off my pants size. I gots definition! I almost got my abdominals back in six-pack shape... I weigh first thing in the morning; before coffee even, and yesterday morning, (I weigh in on Mondays) it read 186.4. After a couple of cups of black coffee, small glass of skim milk, some scrambled eggs and fruit and I might register 189.