Need to lose 80-100 lbs, need advice/tips. HELP!

Hey everyone, I'm Ryan. I discovered this site today through a simple search and I love it, it's real motivating.

Last Wednesday (Oct 28th) I decided to change my life completely. The first thing I want and need to do is lose my weight and my awful habits.

I weighed in at 300 lbs on the 28th, and today (Tuesday,November 3rd), I weighed in at 294, so I'm already seeing some results.

I'm an active guy, always have been, but the last 2 years I have trouble breathing, am terribly out of shape, and am just tired of how I am. I have basically lived off fast food, and when I went to the store, I bought junk food. I'm 5'6, 294 lbs, and ready to change.

Basically, I am hoping to share with you all my "diet" and workout plan, and hopefully some of you can help me out. I'm real bad with knowledge on eating good, nutrition,dieting correctly,etc, so I'm looking to those who have knowledge to please help me out.

I'm a very very picky eater, and this is the diet I'm on currently:

7:15am-Small fruit (grapes or strawberries),and small bowl of Cheerios
Around 9:30-10am-Small snack, granola bar or fruit (apple)
Noon-Grilled Chicken,grapes & strawberries or apple
2:00pm-Small snack,orange, or carrots w/ peanut butter
7:00pm-Dinner, same as lunch, but smaller portions

I drink a small glass of Orange Juice in the morning, and drink almost a gallon of water throughout the day.

My question(s) is, if I stick to this plus my workout, should I continue to see results/and will my health be okay?

Workout: At least 3 times a week at the gym, at least an hour of bike/treadmills, some weight lifting. On days with no gym, I walk for 30 mins to 1 hour around my neighborhood, and plan to pick up exercising much more.

I don't count carbs or calories, that diet plan is basically just what I can deal with, I don't like a lot of veggies, or a lot of "good" foods in general, and I don't really know what I can and cannot eat without adding weight again.

Sorry for making this so long to read, and thanks in advance for all the help. I am serious about changing my life,and I think this site will help tremendously.

Hi Ryan,

Welcome to the lovely site!!! And congrats on wanting to make a life style change!

As for your meal, if you can, try to have more protein. Well... Try to have protein in every meal.
Why don’t you like Veggies?? It’s really good for you. Is there a veggie you might like?

See if you can replace some of the fruit with veg. Fruit is good for you yes, but it also has a high sugar content. Veg would be a better option. Have you tried carrot/celery/bell pepper slices in hummous? Or making sandwichy wraps with lettuce and tabbouleh is super tasty too!

Hey everyone, I'm Ryan. I discovered this site today through a simple search and I love it, it's real motivating.

Last Wednesday (Oct 28th) I decided to change my life completely. The first thing I want and need to do is lose my weight and my awful habits.

I weighed in at 300 lbs on the 28th, and today (Tuesday,November 3rd), I weighed in at 294, so I'm already seeing some results.

I'm an active guy, always have been, but the last 2 years I have trouble breathing, am terribly out of shape, and am just tired of how I am. I have basically lived off fast food, and when I went to the store, I bought junk food. I'm 5'6, 294 lbs, and ready to change.

Basically, I am hoping to share with you all my "diet" and workout plan, and hopefully some of you can help me out. I'm real bad with knowledge on eating good, nutrition,dieting correctly,etc, so I'm looking to those who have knowledge to please help me out.

I'm a very very picky eater, and this is the diet I'm on currently:

7:15am-Small fruit (grapes or strawberries),and small bowl of Cheerios
Around 9:30-10am-Small snack, granola bar or fruit (apple)
Noon-Grilled Chicken,grapes & strawberries or apple
2:00pm-Small snack,orange, or carrots w/ peanut butter
7:00pm-Dinner, same as lunch, but smaller portions

I drink a small glass of Orange Juice in the morning, and drink almost a gallon of water throughout the day.

My question(s) is, if I stick to this plus my workout, should I continue to see results/and will my health be okay?

Workout: At least 3 times a week at the gym, at least an hour of bike/treadmills, some weight lifting. On days with no gym, I walk for 30 mins to 1 hour around my neighborhood, and plan to pick up exercising much more.

I don't count carbs or calories, that diet plan is basically just what I can deal with, I don't like a lot of veggies, or a lot of "good" foods in general, and I don't really know what I can and cannot eat without adding weight again.

Sorry for making this so long to read, and thanks in advance for all the help. I am serious about changing my life,and I think this site will help tremendously.

Hi there,

Welcome to our site!

For diet I would make a few changes:

7:15am-Small fruit (grapes or strawberries),and small bowl of Cheerios
-You need protein with this meal. I would add 1 egg and 4-5 eggwhites or some grilled chicken, lean red meat, lean pork, fish, soy (tofu or edemame) or even low fat dairy. Cheerios are ok but oatmeal (old fashioned rolled) is better... it is less processed and will fill you up longer.

Around 9:30-10am-Small snack, granola bar or fruit (apple)
-You need protein here. Granola bars are crap.. they are basically candy bars. I would add protein to this meal (see suggestions above), and add some healthy fats (nuts, nut butter, avacado, flax, olives, olive oil, coconut oil)

Noon-Grilled Chicken,grapes & strawberries or apple
-Finally some protein!! Grilled chicken is great. You're getting an awful lot of fruit. Don't get me wrong, fruit is great, however it does have sugar (fructose). I would add a complex carb here (legumes, oatmeal, sweet potato, quinoa, barley, some kind of whole grain) and have some veggies instead of fruit.

2:00pm-Small snack,orange, or carrots w/ peanut butter
-You need protein here (you need protein with EVERY meal). Instead of orange go for veggies (carrots ok but be sure to get things like green beans, spinach, brocolli, cauliflower, celery, brussel sprouts). Peanut butter is great but make sure its natural.

7:00pm-Dinner, same as lunch, but smaller portions
-Same suggestions for lunch apply here. You don't have to do smaller portions here. Have a protein, complex carb from list above, and veggies


For you workouts, weights are just as important as cardio so don't skimp on them. What are you doing for weight workout?

Hope this helps.

Cassie

Your caloric intake looks too low. If you cut calories too much you will actually lose more lean body mass...not what you want. Definitely need to increase protein, and vegetables.

As to your workouts; shorter more intense workouts will be more effective for both faster and long term weight loss. Work your way there gradually. 3 times a week do a 30 minute resistance training session in a circuit format, add 20 - 30 minutes of more intense cardio (can't hold a conversation). Vary the exercises often. The rest of the time if you want you can do longer more moderate cardio ( cycle, walk, swim).

Cheers!

Personal Trainer Hollywood - Los Angeles