Hi guys,I've been following H&F forum since a month ago,looking through everyone's effort, really motivated me to solve my health problem.Here's the facts of myself:

Sex: Male
Age: 23
Weight: 340lbs
Height: 5 ft 10 inch
Waist: 53.2 inch
Chest: 51.7 inch

I started my workout and diet routine since 2 weeks ago after doing some study and some meeting with my doctor.Now decided to post up my journal for more advices,criticism and to motivate me. I started 2 weeks ago weighing 356 lbs and 54.8 waistline.

So,here's my diet plan(i've made some changes after going through all the suggestions,thanks everyone)






Long term Target: Weight of <200 lbs
Long term Dateline: 1 May 2010

Any comments/recommendation/criticism is welcomed.I'll try to update this journal on every workout day

This post has been edited by elnino: Aug 10 2009, 09:25 AM

Week 0(Initial measurements) - 25/05/2009:



Week 1 - 01/06/2009:



This post has been edited by elnino: Jun 1 2009, 10:13 AM

reserve for monthly progress pics

Wow, 150kg waist 53". I'm sure you have difficulties doing treadmill cardio. If you can't jog, then you spend 1 1/2 hour on cardio walking. Or do bike or stepper cardio. Because walking on treadmill won't get you anywhere.

For your size, I suggest you don't do treadmill cardio for now. Wait until you cut 20kg - 30kg, then only you do treadmill. Cos I've seen real fat people, they can't do treadmill cardio, I mean they can't even jog properly. Legs are too big and heavy.

Where do you from?

Bike or stepper is better for now.

i like ur dedication.
i wish u all the best, and from ur workout, i see u r doing a lot.
good job.
cardio and diet would be the best bet for u to lose those fats.
good luck bro

just finish my R2 for today.feels like dying,but the satisfaction from the sweating and the pain,really enjoying it..

@zeist:I'm from Batu Pahat,Johor.i don't have access to stepper for now,so maybe i'll try the bike for the time being.thanks for your suggestion.actually the purpose of me doing cardio is to increase my lung capacity,thus improve my fitness(except for the HIIT,in which the aim is to burn as many fat as possible..i'll change them to bicycle HIIT then )

/me off to preparing my dinner

You do these few workouts daily, it's going to be tough but it is damn effective.

- Squat then press using dumb bells (3 sets x 15reps - 20reps)
- Box jump (not too high, follow your effort, 3 sets x 20reps)
- Lunges (3 sets x 15reps)
- Burpees (3 sets x 15reps)

These exercises will help you to burn more fats and definitely will make your legs stronger. Don't skip these 4 workouts. There are more actually, but these 4 workouts is good enough for you at the moment.

okay zeist,thanks for your help.will re-arrange my exercise accordingly..

The guys are right, just be very careful with what zeist is recommending.

Just a question : did you use to work out before since your BF is just slightly above normal? If you're 28%, you must be packed with muscles.

yup,used to do alot of weight training while representing my school bowling team and during 1st year of uni.but since i quit the varsity team,really slack off..

* 2 years of not even a single workout,only eat,eat,eat..stupid me

Go slow man. You are lucky that you are not short. You should be around my height 178cm. Once you cut down to the ideal weight, you'll look damn good.

Now you focus on cardio and resistance machines. Get used to the machines first, until you are used to the repetition. After a month or two then only you start weights.

As a start, the machines are good enough to focus on different parts of your body. You need to get the reps going first, until you can take the soreness. Make sure you do 10reps - 12reps.

I can see that you do shrugs workout, don't do that first. But you can do bench press and squat, these 2 musn't skip. Deadlift is dangerous for beginner, so I suggest you don't do first. The rest are resistance machines. You need to make your tricep stronger. Your goal now is to cut as much as possible and gain some muscles.

Focus more on your legs, tricep and bicep now. Most importantly are the legs.

This is my way of training when I just started.

This post has been edited by zeist: May 27 2009, 11:21 PM

Whats wrong with shrugging and deadlifting?

---

Added on May 28, 2009, 12:46 amoh dude...OMG OMG OMG
dont crap by saying deadlift is not for beginners.
omg... this is the worst shit i heard today...
if u were to note...
EVERYONE ADVISE BEGINNERS TO SQUAT, DEADLIFT AND BENCH PRESS.
Try looking at rippetoe, stronglift and those beginners starters.
always includes squats and deadlift...
this is the 2 very basic yet the most important exercise.

ELNINO, do squats and deadlifts.

This post has been edited by JonYeap: May 28 2009, 12:47 AM

+1

welcome aboard elnino...believed in yourself...u can do it...

Please dont listen to zeist bout deadlift is dangerous for beginners.
What u need to do is squat, deadlift, and u can do bench press, rows, shoulder presses, watsoever.
but do not neglect squat and deadlift.
many ppl do not grow coz they dont do both of this.

they are very important coz its a total body workout.
but keep in mind...
FORM is VERY VERY VERY IMPORTANT!
wrong form u gonna hurt urself for good...

Guise, give him some credits. I saw The Biggest Loser and a 5'8" 454lbs dude was running @11.2km/h on the treadmill for a minute or so. Boxjump is even more brutal to the knees compared to teh running. He can do this

If you dont hv any lower body injury, run yourself skinny. If you want to squat, deadlift or perform any sort of exercises that hv a potential of breaking ur spine or popping out your knee, hire a really good trainer for 1-2 sessions and learn as much as possible. Form is important. You may be a big dude but you're still not far gone yet. Some contestants on TBL were around 50% bodyfat and shorter than you.

Diet-wise, too much fruits. Wayyy too much fruits. Wayyy too much sugar in them. Subtitute with veges. I'm not too supportive with skim milk before bed. Skim milk has a higher content of carbs than regular milk and this will spike ur insulin a tad and may interfere with ur HGH production @ night. Why are u taking ENSURE anyway?

Er.. a banana is usually an endurance's trainer food of choice post-workout. This is to replenish lost electrolytes due to excessive amount of sweat after running for more than 1-2 hours. I seriously dont think you need it, especially if you're not sweating as hard. Swap it with whey protein or your skim milk.

I wouldnt even be doing curls or kickbacks for weight loss either. They burn too little calories. I'd be doing a lot of heart-popping, lungs-exploding circuit training instead

Please listen to SydG and circuit is great, for now maybe u can go a lil slower on jumping stuff. but thats only my opinion


Chow

elnino. I like your dedication. I would post some advice but right now I'm rather tired and need serious shuteye.



zeist, I don't want to humiliate you in public but sad to say you're posting quite a lot of wrong info from both a bodybuilder's and powerlifter's POV. You should ease back on all the impulsive posting and do a lot more research.

A few examples, you're telling a beginner not to train with free weights. What is that? Next, you want a 340lbs trainee to do box jumps. Do you want to make him experience osteoarthritis at an early age?

Next, beginners shouldn't do deadlifts? What is that? Where did you get that from? Sigh.... zeist zeist. Why?

guys,thanks for all the support and recommendation. will look into all the suggestion accordingly,guess i need to do more study on my dietary and my routine.

@Syd G


and guys,isit ok for me to separate my cardio from circuit training,let's say i do the cardio in the morning for an hour, and circuit/weight in the evening?

guess it's time for me to revise my routine.thanks again guys.

Daily Update: 28/05/2009(rest day)

Meal for the day:



Exercise of the day:




*will edit the detail throughout the day.

This post has been edited by elnino: May 28 2009, 07:39 PM