CATCH17
1st Round Pick
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Let me start out by saying that if you're not serious about losing weight than this diet wont work for you until you're ready.
I used to weigh 305 pounds @ 6'4 inches tall. I have always struggled with eating because im pretty much like a dog. I don't know when to stop. I LOVE to eat.
So finally when I started creeping up around the 310 mark one day I decided I better lose the weight or every pound I gained after that would just put me so far out of reach of a decent weight that I would be fat the rest of my life.
I got on a diet and kind of had to figure things out on my own and I eventually got to 235 pounds.
It was definetely hard but not nearly as bad as it sounds.
So I will give you every diet tip / trick I can think of and I guarantee if you just stick to this plan for a few months you will change your body dramatically.
Food is ALWAYS going to be there. So you have to take somewhat of a break from it for awhile. You could have the body you want in just 3 months and right around the start of football season.
IMO this time of year is the best time to start a diet.
So here we go.
--------------------------------------
My diet consists of 3 things you will need to buy and you can get all 3 of them at Walmart.
You need:
Whey Protein Powder
A can this size costs 15 dollars at walmart. You will drink 2 of these drinks a day so 15 dollars for over a month supply of meals is not bad.
If you have a Sams you can get the big bag of EAS for 30 dollars and it will last for a very long time.
Fish Oil
You can get these at walmart, walgreens, or any other drug store.
It has Omega 3's in it and it is something that most Americans lack in their diets.
Its also an essential for you body.
For more info about fish oil watch these vids
http://www.youtube.com/user/purehealthdirect
Mega T Green Tea
This one is more optional. It is a diet pill but its basically green tea which is healthy for you.
Im scared as heck to take any kind of diet pill but this one has almost no side effects.
The only problems i've ever had is if i've taken them on a empty stomach because it will make you nauseous.
Some people have said they have had trouble sleeping too.
Those are the only 2 effects I have heard of from this product.
I like it because I think it gives my metabolism that extra boost and also makes me LESS HUNGRY.
You will take 2 of these a day
-----------
The Eating part
Breakfast:
Start your morning out with a shake and a Green Tea pill if you bought them.
Usually I blend a smoothie shake with Vanilla protein powder.
[youtube]fVOL-7qPv-w[/youtube]
The shake in that video is the one I make except I dont use the liquid greens that he uses.
If you have Chocolate powder I reccomend only useing the Oatmeal and Banana.
Its very tasty and starts your day off very healthy.
Lunch
Lunch and dinner are interchangeable.
So on my diet I say eat what ever you want at lunch. Just don't pig out on it.
You know when you've had enough. If you can stay away from carby foods I recommend doing that.
But really dont stress out over what you eat for lunch.
The goal is to try and only have between 1400-1700 calories a day. You should be able to get away with I would say at worst 1100 calories for that meal.
Most of the time you're not going to consume that many calories in a meal though unless you are a fast food junky.
Also take your fish oil and your other green tea pill with this meal.
Dinner:
For dinner you will have another shake.
For your last shake of the day I recommend only useing Water / or lowfat milk to mix with your Whey protein. No more fruit or Oatmeal just so you can cut down on extra calories. 1 to 1/2 scoops of protein in this one.
Try to stay away from drinks with Calories in them. WATER is your best friend.
Why wast calories on drinks when you can use them towards food?
Allow yourself 1 cheat / rest day a week.
For me I like to diet on my work days and slack a little bit on one of my days off.
Once the work week starts again so does my diet.
-----------------------
Exercise:
Once you have got your eating right the exercise will do nothing but speed the weight loss process up and get your metabolism burning fat like a bon fire.
4 times a week you need to spend 30 minutes to an hour doing some type of exercise.
Running is always the best way to really burn fat but not everyone likes to run.
If you are really out of shape and can't run than you should walk but start taking baby steps towards being able to run.
If you can only run 10 feet well then run 10 feet.
Nobody is push you except yourself. Just do what you can for 30+ minutes a day.
Elipticals are good but make sure you dont leave the resistance levels on those things at 0.
You can burn up to 300 calories in 30 minutes if you have the resistance levels set correct.
300 calories off of your 1700 puts you around 1400 calories for the day + what ever your body burns naturally = bye bye fat guy.
If you cant get a gym membership and dont like walking outside there are always things you can do inside.
Run in place, Squat in place, jumping jacks.
Just anything that will get your heart rate elevated and gets you burning calories.
Weight training
Now if you can add this to your diet and Cardio exercises then the fat will really start melting off.
Anything you can do with your legs is really going to help with weight loss too.
Your legs are the biggest muscles in your body. The more you use them the more calories you will burn.
Lifting weights also helps burn more calories when your not at the gym.
If you can't go to a gym Push ups are always good. They are a better upper body workout than anything you can do at the gym anyways.
Standing squats. Just squat in place 3 x 10.
If you think its sissy than just step back from your monitor and do it and tell me how your legs feel tomorrow.
-----------------------
Other tips:
Listen its going to be tough for about 2 weeks or so. Its natural. But your body WILL adjust eventually.
The food cravings eventually go away and it just becomes part of a routine.
My advice is when you get hungry late at night just tell yourself when you have to go to sleep and just make it until it is your bedtime.
I used to get so hungry around 830 or 9 at night but I went to bed around 10:30.
I'd wake up the next morning not hungry at all and my body had an all it could eat fat burning buffet while I was asleep.
You wake up the next day just a little bit thinner and soon enough once you string enough of those days together you eventually wake up one day thin.
Try not to let your "rewards" be your gateway off the diet. A lot of people "reward" themselves one day and next thing you know they never get back on.
Just keep climbing back on that horse.
This diet will work and it will work faster than other diets and you will get healthier by doing it too.
I used to weigh 305 pounds @ 6'4 inches tall. I have always struggled with eating because im pretty much like a dog. I don't know when to stop. I LOVE to eat.
So finally when I started creeping up around the 310 mark one day I decided I better lose the weight or every pound I gained after that would just put me so far out of reach of a decent weight that I would be fat the rest of my life.
I got on a diet and kind of had to figure things out on my own and I eventually got to 235 pounds.
It was definetely hard but not nearly as bad as it sounds.
So I will give you every diet tip / trick I can think of and I guarantee if you just stick to this plan for a few months you will change your body dramatically.
Food is ALWAYS going to be there. So you have to take somewhat of a break from it for awhile. You could have the body you want in just 3 months and right around the start of football season.
IMO this time of year is the best time to start a diet.
So here we go.
--------------------------------------
My diet consists of 3 things you will need to buy and you can get all 3 of them at Walmart.
You need:
Whey Protein Powder
A can this size costs 15 dollars at walmart. You will drink 2 of these drinks a day so 15 dollars for over a month supply of meals is not bad.
If you have a Sams you can get the big bag of EAS for 30 dollars and it will last for a very long time.
Fish Oil
You can get these at walmart, walgreens, or any other drug store.
It has Omega 3's in it and it is something that most Americans lack in their diets.
Its also an essential for you body.
For more info about fish oil watch these vids
http://www.youtube.com/user/purehealthdirect
Mega T Green Tea
This one is more optional. It is a diet pill but its basically green tea which is healthy for you.
Im scared as heck to take any kind of diet pill but this one has almost no side effects.
The only problems i've ever had is if i've taken them on a empty stomach because it will make you nauseous.
Some people have said they have had trouble sleeping too.
Those are the only 2 effects I have heard of from this product.
I like it because I think it gives my metabolism that extra boost and also makes me LESS HUNGRY.
You will take 2 of these a day
-----------
The Eating part
Breakfast:
Start your morning out with a shake and a Green Tea pill if you bought them.
Usually I blend a smoothie shake with Vanilla protein powder.
[youtube]fVOL-7qPv-w[/youtube]
The shake in that video is the one I make except I dont use the liquid greens that he uses.
If you have Chocolate powder I reccomend only useing the Oatmeal and Banana.
Its very tasty and starts your day off very healthy.
Lunch
Lunch and dinner are interchangeable.
So on my diet I say eat what ever you want at lunch. Just don't pig out on it.
You know when you've had enough. If you can stay away from carby foods I recommend doing that.
But really dont stress out over what you eat for lunch.
The goal is to try and only have between 1400-1700 calories a day. You should be able to get away with I would say at worst 1100 calories for that meal.
Most of the time you're not going to consume that many calories in a meal though unless you are a fast food junky.
Also take your fish oil and your other green tea pill with this meal.
Dinner:
For dinner you will have another shake.
For your last shake of the day I recommend only useing Water / or lowfat milk to mix with your Whey protein. No more fruit or Oatmeal just so you can cut down on extra calories. 1 to 1/2 scoops of protein in this one.
Try to stay away from drinks with Calories in them. WATER is your best friend.
Why wast calories on drinks when you can use them towards food?
Allow yourself 1 cheat / rest day a week.
For me I like to diet on my work days and slack a little bit on one of my days off.
Once the work week starts again so does my diet.
-----------------------
Exercise:
Once you have got your eating right the exercise will do nothing but speed the weight loss process up and get your metabolism burning fat like a bon fire.
4 times a week you need to spend 30 minutes to an hour doing some type of exercise.
Running is always the best way to really burn fat but not everyone likes to run.
If you are really out of shape and can't run than you should walk but start taking baby steps towards being able to run.
If you can only run 10 feet well then run 10 feet.
Nobody is push you except yourself. Just do what you can for 30+ minutes a day.
Elipticals are good but make sure you dont leave the resistance levels on those things at 0.
You can burn up to 300 calories in 30 minutes if you have the resistance levels set correct.
300 calories off of your 1700 puts you around 1400 calories for the day + what ever your body burns naturally = bye bye fat guy.
If you cant get a gym membership and dont like walking outside there are always things you can do inside.
Run in place, Squat in place, jumping jacks.
Just anything that will get your heart rate elevated and gets you burning calories.
Weight training
Now if you can add this to your diet and Cardio exercises then the fat will really start melting off.
Anything you can do with your legs is really going to help with weight loss too.
Your legs are the biggest muscles in your body. The more you use them the more calories you will burn.
Lifting weights also helps burn more calories when your not at the gym.
If you can't go to a gym Push ups are always good. They are a better upper body workout than anything you can do at the gym anyways.
Standing squats. Just squat in place 3 x 10.
If you think its sissy than just step back from your monitor and do it and tell me how your legs feel tomorrow.
-----------------------
Other tips:
Listen its going to be tough for about 2 weeks or so. Its natural. But your body WILL adjust eventually.
The food cravings eventually go away and it just becomes part of a routine.
My advice is when you get hungry late at night just tell yourself when you have to go to sleep and just make it until it is your bedtime.
I used to get so hungry around 830 or 9 at night but I went to bed around 10:30.
I'd wake up the next morning not hungry at all and my body had an all it could eat fat burning buffet while I was asleep.
You wake up the next day just a little bit thinner and soon enough once you string enough of those days together you eventually wake up one day thin.
Try not to let your "rewards" be your gateway off the diet. A lot of people "reward" themselves one day and next thing you know they never get back on.
Just keep climbing back on that horse.
This diet will work and it will work faster than other diets and you will get healthier by doing it too.
