I've almost always been obese and my max weight ever was 315lb. I told myself I wouldn't ever get over 300 again, and I managed without dieting somehow to get down to 282lb. That's my starting weight. I'm 33 and I want to be fit and healthy for the first time in my life and have some muscle near my prime as a man. Also, the groomsman who was at my best friend's wedding died earlier this year at 45 from having a heart attack from being very overweight, and I'm scared of having a heart attack, as well. It's like I can feel this fat weighing on my heart, making it work harder. Also it would be nice to have girls look my way if I can get fit ;)
So after mulling it over for a few months, I finally decided this week was the week to start. My two brothers are also on diets, and they are my workout partners, although we're hundreds of miles apart. I'm using MyFitnessPal to count my calories and we're friends on there and trying to hold each other accountable. On Monday, when I started dieting and exercising my brother "D" helped me plan my workout and diet. I would have a goal of 2,500 calories a day, walk 1 hour per day, and workout at my apartment complex's gym three days a week. We also came up with a lot of good healthy but tasty recipes I could make. I typed this all up in a word document with the links to the recipes and a beginner workout he found. My goal weight after one year is 200lbs. Oh, also I'm 6'0". So, I have 82 pounds to lose.
The first day I went to the gym and I didn't know what the fuck I was doing. This guy was using the 20lb dumbbells, so I just grabbed the 30's and started winging it from what I remember of working out when I was in high school. I did 3 sets of 8 reps of the 30s, any other dumbbell workouts I could think of in a various weights, and then bench pressed 65 for 3 sets of 8. I also used this rope pull down machine for 3 sets of 8. After I was done I was sore as hell, and this got progressively worse over the next few days. I was popping Tylenol every 6 hours and I told my brothers there was no way I could work out on Wednesday. I had definitely overdone it in the gym, and my brothers agreed. They said to start with light weights and concentrate on form first and not to push it or I'd injure myself. Also, not to work out again until I was just lightly sore. I've finally recovered today, so that's what I'm going to do at the gym tomorrow using this guide that I found. It shows you how to do each of the exercises for dumbbells 3 times a week
I've also been walking 1 hour every day, except Tuesday when I got adventurous and explored the city for 2 hours. I enjoy my walks, listening to my favorite albums while I'm walking, and one hour of walking adds about 480 calories that I can eat that day (according to MyFitnessPal). I'll eventually ramp it up to running, but my brother D tells me that I'm too heavy right now to run and I'd injure myself because of the weight on my knees.
As for diet, I've been tracking every single thing I put into my body, except water, which I make sure to drink enough of. I've been using a tablespoon measure to measure 6 tablespoons of creamer into my coffee, measure 2 tablespoons of mayo for a tuna fish sandwich, using liquid measuring cups for measuring my drinks, buying diet sodas and mio's and plenty of vegetables. I'm used to using a lot of butter and cheese in recipes, so eating vegetables not smothered in them took a little getting used to lol. I've been very strict and hopefully accurate with the calorie intake I think, though. I also have a food scale, but I haven't gotten that out of my closet yet. I probably will soon. On Wednesday, I had 1,000 calories left at the end of the day that I hadn't eaten and I wasn't hungry, so D and my other brother L and I talked and we decided to let MyFitnessPal decide my calories goal per day. After inputting all the data it stated that it was 2,080 calories per day to lose 1.5 pounds per week. It really hasn't been bad. I've only gone over 1 day by 5 calories. Not a big deal.
So, that's basically my week so far; The beginning of my weight loss journey. I hope I can keep it up and continue doing well at it. My brothers and I decided on Sunday's we will do weigh-ins and chat on discord to discuss how our diets and exercise went that week. I hope all your diets are going well too! Any tips would be appreciated! Thanks for reading.
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from loseit - Lose the Fat https://www.reddit.com/r/loseit/comments/tnfxiu/i_started_my_weight_loss_journey_this_week/
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