Hello Jow Forums this is my first post here but I'm ready to improve, I'm tired of looking like this...

Rowing or cycling is good cardio. Do some to drop some weight. Eat good. Count calories and watch what you take in. Also when you do start lifting, practice your form before throwing too much weight on

cardio is going to do fuck all, he needs to stop eating

Do cardio. Lots of it. 45 minutes a day, if you can handle it, but make sure to keep it somewhat light at first so that you have less chance of injury. Shin splints and stuff.
People here consider it a meme but I recommend looking into some couch-to-5K type stuff.
Scooby is a good youtuber for dieting and nutrition and his website, custommealplanner, helped me a lot when I started meal prepping.
I recommend a 25 percent caloric deficit at first, and then once you get down a decent amount go for a 20 or 15 percent deficit to start gaining some muscle while lifting and doing cardio but still losing fat at the same time.
You can do it man. I was in the exact same position as you. 6'0" 270 lbs. Now I'm down to 180 after a year and a half of hard work. You'll make it

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Hey man I'm trying to get better

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you're gonna fail, anybody who lets themselves get as fat as you doesn't stand a chance at dealing with how long you need to cut for. you won't even make it a month.

post body fag

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Literally just dont eat till youre skinny.

Your body will use the fat as energy

How old are you?

KETO
Heavy lifts.
Intermittent fasting.

just fucking don't

no more junk food, no more soda, no alcohol, smokes from now on.
get an account from cronometer, it's like world of warcraft but in real life. you see some progress with what you are eating, it motivates.

chicken, meat,fish, veggies, legume, nuts,almonds is your friend now.

3 days of 5x5 strong lifts.
1-2 semi-intense cardio

post results in 6 months

you can do it bro, I beriev in you

How tf are you this mad?

Don't listen to the gymcels on here that claim you can't get anywhere like that one douche up there. I know this is Jow Forums but still. Hard to see the positive when there's also a lot of negative. But you can definitely do it dude

Cup size desu?

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Anyway I can contact you outside of Jow Forums

Also read the sticky

get on an elliptical for 1 hour every day.

Just stop eating you fat fuck

Shoulda censor'd titties, enjoy your b&

ABSOLUTE UNIT

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I get that you're fat and think your case is the exception, but why the fuck don't people like you just read the sticky and fuck off to the gym?

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reading stickies is gay, anybody who doesnt read stickies is automatically based in my book
also he doesnt really need the gym he needs to diet

gimme an email or something I'll talk to you later on.
I am heading to the gym right now.

(wish me luck bros gonna try 405 dl pr for the first time)

DYEL?

>your knowledge

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not even mad
faggot

[email protected]

Might as well lift while on the diet; hide the extra skin from the mantits with muscle.

You read stickies if you want to get shit done, and dont read stickies to look like chad while asking retarded questions people've answered 10000 times before.

Get mad for your babby weight lift

THIS. Fuck cardio it's not efficient for burning fat. Cardio is only good for doing more cardio. I mean, it wouldnt hurt but dont count on creating your caloric deficit with just cardio.

everyone on this board is retarded when it comes to cardio.
cardio is worthwhile because
a) it's great warm up to get the blood pumping
b) it helps with your overall endurance when doing more intense exercise
c) it's far more practical for your health than becoming the hulking mass the mentally ill on here strive to be

Yes, do cardio, but only for like 15 mins as a way to warm up.

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Are you trying to dox yourself?

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nice tits bro

You’re going to think I’m just another madfag like the guy that called you garbage, but hear me out. The solution to your problem is to just stop eating. Just stop. Stop putting food and drink in your mouth. Only water, potassium, and sodium chloride. Seriously. Stop eating.

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Get running. you need to shed some weight before you can start to get gains. Start slow, key to long distance running is maintaining your pace. Learn to breathe in rythms.
skipping ropes helps too
Get no more than 3 fixed meals a day.
Increase your water intake. If you're gonna be running you need to stay hydrated.
Avoid random snacks. This is key to losing weight.
Also keep on pushing. It takes time. Usually it takes around 15-20 days for one to notice the results of everyday running.
As for when you start going to the gym, don't care what people think. I know it's said a lot but trust me, not giving a fuck makes a ton of difference. Ask for help whenever you need to. The instructors there are paid to help you. Dont do exercises wrong, doing reps without adequate knowledge of them can destroy your muscle gain.
And one last thing, constant effort is key. You need to maintain your routine for as long as you can. Also don't forget to take timed rests. I'd say once every 4-5 days. It can also be 3, depending on how your body adapts to the change.
Good luck op. Wishing you the best

>run
Horrible fucking advice to tell a man at this weight to run. Goodbye knees. Jesus fucking christ, you’re cruel.

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Seriously. OP is so fat he would benefit from doing any movement at all, but having this almost 300lb lard ass actually run? RIP his joints. Go walk hills until your 220. His weight loss is going to come from mostly diet anyway

Get a food scale and measure everything you eat and track it. Once you understand how much you eat, you can work to reduce it.

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Go to /fat/

step 1: watch kung fu panda

step 2: have fun learning what you're capable of

Yes. OP should unironically kill himself. This fat fuck doesn't deserve to live. Kill yourself and be born again.

Hey OP I'm a guy who is further along in his journey.
Most of these people are speaking from theory and not experience.

You need to learn to enjoy it. Make it fun. Make the diet easy and fun, otherwise you will never stick to it.
I'm on my road to success and everything is going to plan.
Seriously.. join a boxing class or something that gets you out there.
I have a dark past and fitness has always been a massive coping mechanism for me..
You need to assess your priorities.. think what YOU really want.
Do you really want to lose the weight? Are you ready?
You need to understand a few things:
A. You need to get priorities in order. You need goals and not just weight loss. OP you must start a new journey towards a better life.
B. Don't all or nothing. Start slow and simple.
C. Knowledge and intel wins the battle. The more you research ahead of time, the better off you are.
D. You have to truly want to succeed, otherwise you are just suffering out of vanity. Not out of cause.

Thanks for reading my blog post.. good luck.

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hoes mad

nice milkers uwu

fuck dude i had the exact same thing, arms and shoulders look great but gut is still fat and jiggly. Im just saving for lipo and tummy tuck. my body looks good with the execption of some belly and lovehandles fat and its all lose and disgusting. i just want it gone

This is some serious great advice, OP. You need to know this is going to be a part of your life, and if you enjoy it, it will really be a lot easier.

People tend to give up because they go all in and their bodies simply can't adjust. Plan ahead, read a lot about nutrition, it really helps.

Also set realistic and measurable goals. This will keep you motivated for sure.

You can turn it around.

6’ 37 years old
Left, before starting to lift: 214 lbs, 29% fat 37% lean muscle
Right after gym 6 days a week for 7 weeks: 201 lbs, 26.5% fat 39.5% lean muscle

I cut out almost all beer, crunchy carb snacks, and fast food. No more than 2000 calories a day. 20 minutes of kill myself cardio on a stationary bike at as much resistance as I can physically do.... 16 on a LifeConnect bike. Then I lift push pull leg splits and use FitBod app to track workouts and muscle recovery. It does work. Usually do 5x5 to find and push my strength limit and then for 3x10 a few days later, rinse, repeat to next weight level. The pic posted doesn’t show the upper body definition I’ve gotten over the last few weeks. I feel stronger and more able in the gym but i think I’m hitting the noob gains plateau. My goal is just to get into better shape, not be a Jow Forums camwhore. So far, it’s working.

Get your hormones tested, holy shit, get your hormones tested. Test cyp is the elixir of life if your levels are low.

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My white counterpart

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This advice will change your life, don’t be a big blocked headed gayfag who lost all of his weight and now has a head too big for his body. Protect those gains, you’re just gonna look all loose skinned and big headed and fucked up if you get skinny. Stay big, just lift into your size. You could be 350 pounds and the strongest guy here, don’t listen to the Manlettes.

for the love of god kill yourself

Make sure that at the time you go to bed you are hungry like a poor kid in the great depression.

Left and right look exactly the same desu have you actually been counting your calories

is this the same day?

The dates and measurements are a bit off but yeah I’ve been watching what I eat and definitely feel the difference in the gym and in how my clothes fit.

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It's good that you're doing stuff, but these pics are identical. Look at

normally i'd say "read the sticky fucking retard i hope your mother dies in an automobile wreck" but since you seem cool and remind me of when i was fat i'll just say: read the sticky user, hope you achieve your goals and remember to NEVER give up

people saying this is bad progress are ignorant. gaining muscle while losing fat is a very slow process, fact is you lost a bunch of fat and gained muscle - 7 weeks is not a long time for bodybuilding to notice much difference but keep going

Thanks for the input but those pics are not 7 weeks apart.

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Different user but I read that shit three times and still don't know what to do aside from 'eat better and lift heavy things'.
What the fuck does that mean, just eat a broccoli and go pick up a bicycle or a car or something

For before & after pics, yours are literally nothing. It's unironically great that you're doing stuff to improve yourself, but those "Progress" pics are fucking stupid because there is no VISIBLE difference.

>still don't know what to do aside from 'eat better and lift heavy things'
there is literally a routine written for you to try in the sticky along with various other resources you fucking fatbody troglodyte

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>read a lot about nutrition
any good sites for that?

You should lose around 3 pounds per week while lifting heavy weights.

To get your approximate total daily energy expenditure, let's multiply your bodyweight by 14 (as opposed to something like 15 or 16, due mainly to your high body fat percentage).

275 * 14 = 3850

So it takes 3850 calories to maintain your weight assuming you don't play a sport or work a physically demanding job. You eat enough to feed two fully grown women.

To lose 2 pounds a week, you would eat 2850 calories. That is still a very large number of calories, and a lot of people here eat less to gain weight. To lose 3 pounds, you would eat 2350, which is maintenance for most healthy males.

Either way, you have a ton of room for error, especially if you include light cardio in your weight loss plan, which would increase the amount of calories you could eat for weight loss slightly.

yuck

...

I know what you’re saying and I have only a limited contribution to make. I’ve been taking photos each week and I’m sure at the 6 month mark it will make for a nice time progression. For those needing motivation and reading my post, I don’t know what your lifestyle is like but the two most effective things you can do are to 1. Watch and log every single thing you eat and 2. Go to the gym every day. If you killed yourself in the gym and burned 500 calories and you want a small iced coffee, have at it. Abrupt and inflexible lifestyle changes aren’t sustainable. Don’t eat garbage and try to justify it but if you’re in a calorie deficit and you’re jonesing for something, enjoy it in a portion size that keeps you within your nutrition/calorie limits. If you can’t physically make it to the gym, 20 minutes or 200 calories worth of HIIT can be done in your home. Gains is a marathon, not a sprint. My pics don’t show huge visual improvement but I’m down from a comfortable 38” (+ firearm and holster) pant size to a loose 36” pant size that I have to tighten down my belt on to keep from dropping onto my hips.

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Losing weight is your main priority. Go on a low carb diet with a significant calorie deficit. Prioritize good natural foods, no sugar, high fiber, high protein. Learning to cook will be necessary.
Lift weights, focusing on olympic lifts like squats and deadlifts.
Use whey protein and creatine.
You're in for a long journey. Stick with it and remember things will only get worse if you give up. Take a loading day once a week where you eat a normal amount of food (healthy food). This will keep your metabolism up, break plateaus, and make it easier to stick with it.

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>+ firearm and holster

Protein and creatine are by far the most important supplements.

>high fiber
Diabolical.

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First you have to admit you’re over 275

This is one of the worst things you can tell a total fatass. Not only will he be tired as fuck doing it and find it needlessly unpleasant, each kilogram of extra fat disproportionately increases the likelihood of a joint injury. The only cardio highly fat people should do is swimming or walking.