Tired of being fat!

[Smokeater]

Originally Posted by Mudslinger

At my age burpees will put me 6’ under! Worst exercise ever! 🤣

Might be tough on the bad shoulder as well.

[whakm]

Lots of good info here. What you should take from.most of it is find what works for you.
Keep in mind: you can not exercise yourself skinny. Weight loss is 70% diet( at least) and 30% exercise. Don't try "diets" they're just a temporary fix( most people won't and can't live the rest of their lives on a diet). Moderation in all things...... and cut out the bad food..... but don't forget to have a cheat meal( a meal not a day which turns into a weekend which turns into a week) just watch portions. THINK BEFORE YOU EAT. This is how much and what I'm going to eat and stick.to.it. At restaurants you and tour wife split a meal. If you dont.want to split it when the waitress brings your food ask for a to go box BEFORE YOU TAKE A BITE and put half of your food in the box before you start eating. At first it'll feel like your cheating yourself. In a couple if weeks you'll wonder how you ever ate like you did. And you will.lose weight. Exercise? Weights,cardio,crossfit,whatever! Start out walking at a good pace for 30-45 minutes. Then work in some push ups, air squats etc.... just keep moving. Don't worry about how much weight you lift. No one cares. Just be consistent. Good luck and have fun with it. If it becomes work you'll never stay with it.

[softpoint]

Originally Posted by dgilbert

You don’t even have to work out, just quit stuffing yourself. Working out and still stuffing not going to help ya.

This right here.^^

[Greenheadless]

Dang, I haven’t seen 215lbs since middle school……..

[wonkdog]

Originally Posted by Pineywoods

I am the heaviest I've ever been and I'm sick of it. I'm on 3 different blood pressure medications and feel like absolute garbage every single day. I'm 44 and in the worst shape of my life after being in the best shape of my life at 37. I'm just shy of 5'11" and up to 215 and I should be 185 with my frame. It's time to do something about it. A torn rotator cuff has kept me out of the gym for almost two years but I have to do something. Anyone with a bad shoulder still work out? What should I try and what should I avoid?

Pineywoods,

I sent you a PM. Give me a holler and I can steer you towards something that does work, but you have to apply yourself and does take self-discipline and commitment as I was in a similar situation as yours and stumbled across it from someone I know that was in a worse situation than me that helped them greatly too. I'm not a scammer or a telemarketer just looking to extend you some help if you want to give me a shout. It's easier for me to talk rather than type it.

[RutnBuk]

Keto, treadmill, and stair climbers will do the job.

[TexHunter12]

You have to find what works for YOU. Try things and see what stick. Mental part is the hard part. Sounds like mentally you are there or close. 2 years ago at age 50 I was where you are. I’m 5’8” and was 200lbs. Now I am 175 and in the best shape of my life it feels like. How? Well what worked for me was eating 1 time a day and eating whatever the heck I wanted to! I also started CrossFit 4 days a week. I chose the CrossFit for cardio and strength. I also chose CrossFit because I personally needed the competition aspect of it and you can scale the workouts. I did not have the mental strength to do the workout thing on my own but in a group I’ll be dang if I am going to back down! I went down to about 155 and have put on muscle. Now I may cheat on the weekend meals from time to time. I don’t have a sugar in drinks. Again, this is what works for ME and what works for YOU could be different but IT IS DOABLE!!!! Also, once you settle in on something then FORCE yourself to stick with it at least a month then it typically will become YOUR new norm and you will miss it if you don’t do it. Trust me, I have to force myself to keep going to CrossFit because I thought I was dying but now if I miss a class I feel bad. Same with the food, thought I would starve to death first 2 weeks and now it is just the norm and I don’t get hungry until dinner time. Best of luck!

[HogHunter34]

I'm similar to your build. 5-11 & 205
I went through a phase where i thought I wanted to add muscle or bulk back about 5 years ago at age 44. Was taking whey protein and working out. I definitely got stronger and bulked up in chest & arms but felt like crap. I think i got to 212-215 but just felt heavy and tired.
I did the complete opposite. Changed diet drastically, stopped protein intake and started walking fast and alternating jogging to finally running about 1-1/2 miles every other day. Started pushing good pace and got to sub 7 mile rate.
Went from 212 lbs to 169 lbs and even flagged the medical system when I went in for next DR visit. They were concerned at first with sudden weight loss. I had to explain lol
Running did it for me on good weight loss. Good luck

[Snowflake Killa]

Don't go on a diet just make healthier choices. You can't maintain these crazy diets. If it falls off fast, it comes on just as fast or faster. They wanted to put me on blood pressure medication about a month ago. I picked my cardio up, and it is down to normal. There are plenty of gyms in your town. Good luck Brother


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[trhunter]

Bad shoulders, bad elbows and stiff back most days. I lift and just deal with the pain. You may notice in church, I kinda have to help my left arm sometimes. We have switched from real heavy bench press with the bar and went to 150 lbs. dumbells and it has helped a bunch. The bar puts too much stress on my shoulders. I did take 6 months off, to try and help them heal, but that lasted about two weeks after I went back to the gym.

I will say when I am trying to drop weight counting my macros is what works best for me.

[Clint]

Originally Posted by glen

Start walking and eating better and drink water. These things alone will greatly help 90% of people

This is what I’ve done and dropped 30 lbs since the first of the year.


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[Snowflake Killa]

Originally Posted by trhunter

Bad shoulders, bad elbows and stiff back most days. I lift and just deal with the pain. You may notice in church, I kinda have to help my left arm sometimes. We have switched from real heavy bench press with the bar and went to 150 lbs. dumbells and it has helped a bunch. The bar puts too much stress on my shoulders. I did take 6 months off, to try and help them heal, but that lasted about two weeks after I went back to the gym.

I will say when I am trying to drop weight counting my macros is what works best for me.

150 dumbbells Holy crap

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[Pineywoods]

Originally Posted by Snowflake Killa

Don't go on a diet just make healthier choices. You can't maintain these crazy diets. If it falls off fast, it comes on just as fast or faster. They wanted to put me on blood pressure medication about a month ago. I picked my cardio up, and it is down to normal. There are plenty of gyms in your town. Good luck Brother


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Yah you're right about the fad diets. I just have to get back into the right habits again. My goal is to get off these dang meds and feel better.

Originally Posted by trhunter

Bad shoulders, bad elbows and stiff back most days. I lift and just deal with the pain. You may notice in church, I kinda have to help my left arm sometimes. We have switched from real heavy bench press with the bar and went to 150 lbs. dumbells and it has helped a bunch. The bar puts too much stress on my shoulders. I did take 6 months off, to try and help them heal, but that lasted about two weeks after I went back to the gym.

I will say when I am trying to drop weight counting my macros is what works best for me.

Yah knowing my macros really helped me back when I was staying fit. I do enjoy working out, or at least I used to so I'll have to figure out what doesn't kill my shoulder.

[TXBRASS]

Originally Posted by Man

5'11" and 215 ....man thats not fat at all. Good luck on your venture though.

Agreed….


You’d have to have zero muscle to be fat at 5’11” and 215.


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[Leonhogboy]

It's simple if you have the discipline. 3500 calories in 1 pound of fat. Reduce your caloric intake and get on a consistent aerobic program so you are burning more calories than you take in. If you run a calorie deficit, you will lose weight. Cutting out all empty calories is a good start. Do you drink alcohol or sodas?

Hogboy

[trhunter]

Originally Posted by TXBRASS

Agreed….


You’d have to have zero muscle to be fat at 5’11” and 215.


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Cables are an old man's friend. lol

I was meaning to quote Pineywoods

[trhunter]

Originally Posted by Snowflake Killa

150 dumbbells Holy crap

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Yea I can't seem to learn my lesson about heavy weight. I workout with my son who is 24, so I can't let him out do me.

[db@100]

Just remember, you didn't put the weight on overnight and it won't come off overnight.

[Pineywoods]

Originally Posted by Leonhogboy

It's simple if you have the discipline. 3500 calories in 1 pound of fat. Reduce your caloric intake and get on a consistent aerobic program so you are burning more calories than you take in. If you run a calorie deficit, you will lose weight. Cutting out all empty calories is a good start. Do you drink alcohol or sodas?

Hogboy

I don't drink alcohol or any drinks with sugar. My biggest weakness is portion control and sweets. I'll eat 3 hamburgers for supper then eat a box of girl scout cookies for a snack. I've always had a huge appetite which I used to be able to get away with because I would burn a crazy amount of calories per day. I know that if I were to just cut my calorie intake to <2500 calories per day it would make a huge difference.

[The4Cs]

I’ve always struggled to keep weight off. I could lose it then put it right back on! About 2yrs ago I started to not eat ANY carbs. Since then I’ve been able to keep weight off. I’ll eat fruit and fresh vegetables but nothing with “artificial” sugars or carbs.


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[rtp]

I was exactly where you are when I was your age less any medications. I had enough. I started eating correctly and working out 5 days a week. One thing I’ll tell you is it is impossible to out exercise a bad diet. Your diet is at least 80% of the equation in my opinion. I’m the same height and have been 185lbs give or take a few since I made my lifestyle change.

Regarding your shoulder, stop doing any presses of any kind. This includes overhead. Do internal and external rotation with light weights and slowly increase as your shoulder gets stronger. Do various rows and lat pull downs. By strengthening the muscles around your torn cuff muscle it will help tremendously. I currently have 2 torn cuff muscles and these things have helped eliminate almost all of my pain and discomfort.

Any questions send me a pm. Good luck!!!


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[Leonhogboy]

Originally Posted by Pineywoods

I'll eat 3 hamburgers for supper then eat a box of girl scout cookies for a snack.

Well it looks like you've identified the problem, dietary discipline. Good luck on your quest for a healthier life.

[txbowman12]

Have you tried intermittent fasting? Takes a couple of weeks to get used to, but I needed to lose 10-15 lbs a couple of years ago, and I just got disciplined about not eating after 8 pm, and not eating again until lunch. Coffee and lots of water in the morning instead.

Nice thing is you can still eat good food for lunch and dinner. 2500 calories over 2 meals means you can still eat chips and queso instead of diving that over 3 meals.

Losing weight is just math, burn more calories than you take in, and it’s a lot more effective to find ways to reduce input. The human body is incredibly efficient so exercise alone is harder than a combined approach

[Pineywoods]

Originally Posted by rtp

I was exactly where you are when I was your age less any medications. I had enough. I started eating correctly and working out 5 days a week. One thing I’ll tell you is it is impossible to out exercise a bad diet. Your diet is at least 80% of the equation in my opinion. I’m the same height and have been 185lbs give or take a few since I made my lifestyle change.

Regarding your shoulder, stop doing any presses of any kind. This includes overhead. Do internal and external rotation with light weights and slowly increase as your shoulder gets stronger. Do various rows and lat pull downs. By strengthening the muscles around your torn cuff muscle it will help tremendously. I currently have 2 torn cuff muscles and these things have helped eliminate almost all of my pain and discomfort.

Any questions send me a pm. Good luck!!!


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Thanks! Yah, the pressing motion or anything overhead absolutely kills my shoulder. I'll keep this in mind.

[Radar]

Originally Posted by Pineywoods

I don't drink alcohol or any drinks with sugar. My biggest weakness is portion control and sweets. I'll eat 3 hamburgers for supper then eat a box of girl scout cookies for a snack. I've always had a huge appetite which I used to be able to get away with because I would burn a crazy amount of calories per day. I know that if I were to just cut my calorie intake to <2500 calories per day it would make a huge difference.

Portion control is easier if you drink a lot of water while you eat.

[retrieverman]

I’m 5’9”, and my weight used to fluctuate between 195 and 205. I decided in the spring of 2020 that I wanted to lose weight, so I started watching what I eat and the amounts and walking. I haven’t actually cut out any foods or carbs, but I eat in moderation. I was down to 165 by October of 2020, and I’m maintaining at 170-175.
My original goal was to get down to 150 (I was 135 when I got married in 1989) and I’d still like to get there some day. However, when I got to 165, my friends and family started asking if I was sick, and to be honest, I didn’t “look“ well.
I’ve never set foot inside a gym, and my workouts are actually working outside and walking.
OP, I wish you all the best in your weight loss journey.

[rtp]

Originally Posted by Pineywoods

Thanks! Yah, the pressing motion or anything overhead absolutely kills my shoulder. I'll keep this in mind.

This also means no push ups. I hated giving all that up but my shoulder thanks me. I was waking up all night because it hurt. Since I’ve given those up and just focused on the surrounding muscles no pain and I sleep through the night again.


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[Snowflake Killa]

Originally Posted by trhunter

Yea I can't seem to learn my lesson about heavy weight. I workout with my son who is 24, so I can't let him out do me.

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[Snowflake Killa]

Originally Posted by Radar

Portion control is easier if you drink a lot of water while you eat.

Says a horse jockey

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[SmTx]

Originally Posted by Radar

Portion control is easier if you drink a lot of water while you eat.

Decaf coffee is what worked for me. Kept me filling full but didn't keep me up all night.

[killerbee]

I went from 6'2 286 to 201 in 4 months. Intermittent fasting with a window from 11am to 7pm. Cut my portions in half and dont snack. Watch sugar and drinking calories. I work out 4 to 5 days a week but Always have done that. I do metcon style workouts. Circuit training. I will say that your diet will determine results man.

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[3DW5]

I drink tons of water and don’t eat till dinner…. It’s easy and keeps me straight.

[Bill]

In June on my annual physical my A1C level was at the bottom of pre-diabetic. Not a problem now, it could be in the future. My choice if I wanted to do something NOW.

I’m 67, 5’11” and started at 225-230 when I worked as a business development director. Ate lunch out 5 days a week at lunch. Retired, no lunches or afternoon coffee break treats and got down to 210-215.

Met with a nutritionist focusing on type 2 diabetes. She said some changes give me a good chance of never getting it. I needed to reduce sugars/ carbs and loose weight.

How?

Eliminate as much sugar and carbs and refined foods from my diet as practical. No cereal in am, cut out bread. I almost cried when she said “beer is liquid bread”. We have a small brewery in town that makes the best IPAs I’ve had. I used to bring home a 1/2 gallon growler ever Friday night for the weekend. She handed me a tissue and said “you can drink red wine or liquor”.

She said it’s OK to cheat- life is for living. If every 2 weeks food shopping at Costco- enjoy a slice of pepperoni pizza and a diet Pepsi.

We eat meat every night (chicken, salmon, beef, elk) with vegetables. I make rice 2-3 nights a week. Breakfast eggs scramble with meat and cheese or greek yogurt and walnuts. Lots of cheese. My triglycerides are good.

The first week was tough, my body craved the carbs. Two weeks into it, I looked at a plate of cookies and said “No Satan!” The craving was gone.

I got down to 185 combined with hunting/ climbing Montana mountains last elk-deer-pronghorn-bear season.

We recently visited our daughter in Cali- I ate like a pig. I was 196 after 10 days. Back home I’m down to 190 and getting back to 185 slowly.

What else can I say?


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[TXBRASS]

Consistency is the key here.

Whether you just cut back, full-on diet, keto, fasting, cardio, or weight train, you will need consistency over time to reach your goals.

How many years did it take you to get to the place you are at now by being consistently unhealthy? Reverse that pattern and begin consistency in the opposite direction and you will see the same progression but in a positive manner. A fad diet or 12-week plan is short term and will yield short term change and then you will drift back to where you are now once you go back to doing what you are currently doing.

What you want to create are new patterns and habits that are long-lasting to achieve forever results. Changing how you eat and how you exercise and being consistent with these two will get you to where you want to be.

Things like semaglutide and TRT can speed up the process but the consistency of what you do to and for your body and what you put in your mouth will be the life-long game changers.

Things that have helped me:

1.) Monday-Friday I get up at 4:45am and go to the gym. No excuses with this. 45-75 minute workouts.
Was really hard at first, but soon began to feel better and now I feel horrible if I miss a workout. No matter how bad of a day you have, you already have your workout done.

2.) Up water consumption. I try to consume 60+ ounces a day minimum.

3.) Replace white flower and sugar with natural carbs from rice, sweet potatoes, and whole wheat.

4.) A cheat meal per week not a cheat day.

5.) Cut out daily alcohol.
I always enjoyed at least one drink in the evenings before bed. Alcohol is a toxin that stops both fat loss and muscle growth as soon as it enters your body. Limit alcohol to one day per week if need-be.

6.) Up protein intake. Go for a minimum of 1 gram of protein per pound of bodyweight.

[ShockValue]

Originally Posted by Pineywoods

I am the heaviest I've ever been and I'm sick of it. I'm on 3 different blood pressure medications and feel like absolute garbage every single day. I'm 44 and in the worst shape of my life after being in the best shape of my life at 37. I'm just shy of 5'11" and up to 215 and I should be 185 with my frame. It's time to do something about it. A torn rotator cuff has kept me out of the gym for almost two years but I have to do something. Anyone with a bad shoulder still work out? What should I try and what should I avoid?

I’m 54 and lost 20lbs since last fall. It’s a fairly simple but slow process.

Goal weight (185) x 12 = 2220 calories per day
Protein 185 x .6 = 110 grams day minimum
Water = 80oz

Download a calorie counter app and track religiously.
Intermittent fast (skip breakfast with just black coffee)
Lift weights 2 or 3x week to boost metabolism.

Good luck!

[Radar]

Originally Posted by Snowflake Killa

Says a horse jockey

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160 pounds and 5’9” , I consider myself fat nowadays. 😂

[Pineywoods]

Originally Posted by ShockValue

I’m 54 and lost 20lbs since last fall. It’s a fairly simple but slow process.

Goal weight (185) x 12 = 2220 calories per day
Protein 185 x .6 = 110 grams day minimum
Water = 80oz

Download a calorie counter app and track religiously.
Intermittent fast (skip breakfast with just black coffee)
Lift weights 2 or 3x week to boost metabolism.

Good luck!

Thanks!

[Snowflake Killa]

Originally Posted by Radar

160 pounds and 5’9” , I consider myself fat nowadays.

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[7sdad]

5' 9" and was 205 then I stopped eating anything "white" (sugar, grains, bread) and am down to 183 looking for 175 in the next month or so.

[hooligan]

like everyone else has said diet is going to make the biggest impact. For me I'm fine with carbs but sugar kills me. I've had 3 rotator cuff tears (2 R and 1 L) only one repaired and too many cortisone shots while playing waterpolo. These days I can't do much overhead and limited full rotation stuff but running and swimming is good

other option is to eat clean and Tren hard like the Rock and the weight will melt off but your liver/kidneys may shut down

[WildMatt84]

3.0 mph with a 12 incline on a treadmill for 30-45 min 3x’s a week. When that starts getting easy slowly increase both

[Jaycar85]

Abs are made in the kitchen. You can’t outwork a bad diet learn to control your intake and it will all come together. Treat your calories like a budget write everything down so you know where it is going because once you see it on paper it’s tangible and easier to control and monitor.

[Bassdeer]

Same boat, Started Jan 1st at 61 years old 5'11" 240lbs, as of now im 218lbs, goal is 200 lbs.
Been doing Keto and only drinking one day a week.

[WItoTX]

What should you avoid lifting wise? Anything that fully extends your elbow, which puts tons of stress on your shoulder. Think cable flys, butterflies, etc...Row's are really good for strengthening the remaining muscles in your shoulder, which will get the shoulder back in the right place. Strengthening your back muscles should be the #1 thing you work out.

Second, avoid all foods that cause inflammation, which makes your shoulder hurt worse. That includes tomatoes, any snack foods like chips, etc...and carbs. If you can cut back on carbs, rid your diet of the tomato based sauces, it will go a long way. Stay away from processed foods like ketchup, french fries, bread.

I love bread, and that last one is the hardest I've dealt with. Cut back my intake significantly, but I'll never stop. Also, consider getting on a multi-vitamin. Jocko Joint warfare will help with the joint pain, and help reduce the pain in knees from inflammation.

Good luck!

[Man]

I throw my 2 cents in for whatever its worth.

1. Stop eating fast food. It taste great by design, but is absolutely awful for you for dozens of reasons.

2. Stay away from all the processed and artificial foods in the grocery stores. FYI most of the time "naturally flavored" means flavored with chemicals that taste like natural foods.

3. Eat more fruits and vegetables. Organic if you can afford it. less potential to contain glyphosate, bifenthrin and other harmful chemicals.

**Next time you are at Krogers or wherever you grocery shop look at all the adults in the 50-70 years range who are overweight and **** near deformed looking. Always the same junk in the carts. Its sad because they came from a generation where they did not have as much information as we do now to know better. And you can see the results.

[brokeno]

Cut out chips, bread, and potatoes. Eat smaller portions and eat lite at night no later than 3 hours before bedtime. Drink half your body weight in ounces of water daily. Drink ice cold water before your meals will contract the stomach and make you feel full faster. Walk as much as your body pain will allow.

[BrianL]

Originally Posted by GARY

90% diet and 10% exercise for weight loss...but dont' lose sight that weight lifting will reduce fat look and make you healthier. Even just doing exercises with light weights or body weight helps.

My body doesn't do well with sugars and carbs and keto works well for me along with intermitment fasting. I have found I can easily survive with one meal per day.

Exactly the same for me.

[jaspermac]

Come build my pool and you will feel a lot better!

[Pineywoods]

Originally Posted by jaspermac

Come build my pool and you will feel a lot better!

Just move an hour west to Livingston and I'll take care of you!

[U.S.ArmyRetired]

I'm 52 years old. I weighed in at 103 at the doc yesterday. Arthritis in my left knee. Had knee surgery in 2019. bad feet. I look like a skinny guy with a big gut. I have tried and tried to get rid of the gut but can't do it. After I retired from the Army in 2008 seems like my health went down hill. My job now, I sit behind a desk all day and eat 2 plates at supper every night. I'm always tired. Not sure what to do about it.