New and need advice :)

[Schlupe]

Hello everyone

I just signed up after scouring your forums for the last few days, it looks like you guys really know what you're talking about and since I really don't im hoping you can answer a few questions I have.

Ill give some background info...

I am 5 days away from hitting 20 and I have been overweight(read: obese) for about the last 10 of those years. I am about 6'2" and a large guy, with or without all the fat.

About a year and half ago I figured I really needed to start maiing some changes in my life, so one day I dropped all forms of Caffein and deep fried foods cold turkey. That went well as I havn't looked back, ive had less than 5 meals at a fast food joint and less than 5 caffinated beverages since then.
I also for the most part gave up pop. (I miss it)

Due to some health concerns I was having I have recently decided to take everything a few steps further. I have for the first time in many years actually started working out (Go team me!) and changing my diet even further.

Ok, now for what my goals are.

You would probably consider me very unprepared to venture into the world of fat-loss, and you would most likely be right.

As it stands I don't even have a scale so from what I can gather of my weight the last I checked I believe im in the neighborhood of 300 pounds right now. My long term goal is two thing, 1) I would "like" to be 230 or less by the age of 21, giving me a nice year to acomplish this. And 2) I want a daily/weekly routine that will keep me at a healthy weight without being an uncomfortable lifestyle (aka dropping everything I like to work out and drink protein shakes all day with biceps I could hang a car from)
My goal is to lose fat at this point, not gain muscle (or lose muscle).

Now for what I am currently doing to achieve this goal. This is the section I will need help with, I am by no means trying to lose as much weight as humanly possible, but I am trying to make it so I am in fact losing fat.

Approximate daily eating habits:

Breakfast:
- Bagel with cream cheese + Banana or
- Instant Oatmeal + banana

Lunch:
- 1' long Teriyaki Chicken Subway Sandwhich (from subway)
Or any combination of two of the following from the deli next door...
- 6" Roast Beef Sandwhich
- Gourmet Mac & Cheese (lol...its good >_> )
- Baked chicken strips (3-5ish)
- Vegi Platter thingamajigger
- Pepperoni Calzone

Dinner:
- Various combos or potatoes, corn and a meat.
- Spaghetti
- Homemade burgers
- Tacos
- ...you know standard dinner, stuff, though lately ive been having dinner less and less, I just don't feel as hungry as I used too.

Snacks throughout the day:
- Various Vegi combos, usually Broccoli, Carrots, Radishes and Celery with ranch dip.
- "Organically" grown corn chips (in funky red and blue colours) no dip.
- Crispy Mini rice thingies...(some flavors taste like feet...)
- 5-8 glasses of water every day, and slowly becoming the only thing I drink.

How I am currently working out and trying to lose weight:

Heres where I am not very prepared, as in I don't really have a varying schedule or even the equipment to do much. At this stage I won't go out jogger or doing anything in public until I actually lose some weight and don't look like a traveling lava lamp.

Its not much, but I honestly think it's been working for the last 2 weeks ive been doing it.

- fast walking (would go as far as to call it speed walking) 20mins per weekday (to and from work, I live close)
- Between 11-12 at night (after family is in bed) I play 30-45 mins of DDR every night. (this is the biggest change ive made, actually doing daily cardio)

Question time, you can finally stop being bored with my life story!

- What do you think of DDR as an excercise tool? According to the workout mode I use I burn about 20-30 Caleries per song and 200-300 Caleries per night. (don't know if larger people burn more caleries for the same work as healthier people so it may be more than that for me)
- Is my daily diet a thing to fear? Am I eating way too much crap?
- If I keep the slow and steady pace im going at now is my goal of 70 pounds in 1 year unfeasable?
- Does one night of drinking at the bar (say 3-5 beers) per week basically erase the work ive done?
- Can an hour'ish of cardio a day be enough for steady weight loss or am I going to have to bump it up a notch to stand a chance?


Thanks greatly to anyone who actually takes the time to read and respond to this. If this was the wrong forum for this kind of question please tell me or move it for me

 

[theleip]

First off Welcome!

I have found that the more in depth and detail the story and questions are, the more someone really wants to help themselves. We here really love helping those that want to help themselves, so welcome aboard. I am going to get to your questions now.

What do you think of DDR as an excercise tool? According to the workout mode I use I burn about 20-30 Caleries per song and 200-300 Caleries per night. (don't know if larger people burn more caleries for the same work as healthier people so it may be more than that for me)

I would really like to see you through in some resistance training along with this DDR. Nothing to aggressive of course. May a 2 day a week routine of body weight movements before you hit at your DDR. Toe touches, Lunges, squats, push ups, crunches, all in set of 2-3 of 15. The DDR is great, but you will get more of a bang for your buck if you can throw in some resistance work in there as well.

- Is my daily diet a thing to fear? Am I eating way too much crap?

Is it a GREAT diet? No. But if this is a diet that will keep you sane and get you on track then great. Remember you have a long road ahead, no sense in freaking out and eating George foreman chicken. What you do need to do though is realize if you are taking in the right amount of calories. You need to take in less calories a day then burning. I would work at your size at a 20-30% deficit (NO MORE). Check out these links to figure out your caloric needs then cut by 20-30%.

- If I keep the slow and steady pace im going at now is my goal of 70 pounds in 1 year unfeasable?

That is a very realistic and healthy goal! 100% do able.

- Does one night of drinking at the bar (say 3-5 beers) per week basically erase the work ive done?

It doesn't erase the work you have done no, just count the calories, try and fit it into your days plan.

- Can an hour'ish of cardio a day be enough for steady weight loss or am I going to have to bump it up a notch to stand a chance?

There is no need to do an hour of cardio. My clients lose fat on 30 min workouts or less. Less is really more. Train hard AND smart!


Good Luck, hope this helps.

 

[Schlupe]

Thank you very much for the reply, had the responces I was hoping for lol.
I neglected to mention I always "warm-up" before playing DDR with Pushups, situps, squats, stretches and stuff.

And I found that after 2 weeks of doing this, and hour doesn't seem that hard, I was pretty spent after 30mins when I started but now I feel like I could do it much longer.

 

[theleip]

I neglected to mention I always "warm-up" before playing DDR with Pushups, situps, squats, stretches and stuff.

Thats great just make sure it is organized. Most people just go for the sake, they don't know why. Get a real plan, don't just do little this and that, or you will get crappy results.

And I found that after 2 weeks of doing this, and hour doesn't seem that hard, I was pretty spent after 30mins when I started but now I feel like I could do it much longer.

Rule of thumb, go harder, not longer.

 

[Schlupe]

Rule of thumb, go harder, not longer.

Ive actually heard a lot of conflicting testimony towards that statement.

I hear from a lot of people that going longer can be better than going harder and vice versa.

The most common example ive seen used is that Jogging longer is much better than running faster.

Not that im trying to argue or anything, just thought that was interesting

I will take your word for it though.