Ok well i guess this is my official intro.
For those of you who have not met me My name is Jusselin (Juh-suh-lin) Its a french Cajun name not a Iraq name lol. I have been big all my life and for what ever reasons i got up to 750 pounds. I ddnt care about life or where was going. Eventually i ran into some people who gave me some hope in life and showed me that there actually is a reason for living. They helped me shred down to a lean 612 pounds....lots of cardio and watching what i eat... I have been on a 2500 calorie diet for the last year and a half and i am really running into a wall here.
My quesion is can any one help me out with a keto diet or any other suggestions? I dont plan o staying on this for the rest of my life obviously...but i seriously need to shred off another 50-75 pounds and as quick as possible...I am a newly wed and have been providing via photography that i do but its not cutting it any more...I need more income and really need to go after a new job. I would feel so much more comfortable if i could move around a bit easier..
Any suggestions?
also cardio or workout routines would be a huge help as well
First off let me say great work getting yourself down, and also its great your ready to do this for yourself and you loved ones. Life will become amazing, focus on that aspect!
As for keto, I honestly would not feel comfortable suggesting you put yourself into ketosis. Someone else on here may feel comfortable doing it and can post more on it, but I will skip that. When it comes to losing weight I dont like severe methods.
What is your 2500 cal diet based off? Was it something you threw together, was it given by a dietitian, or picked up off a forum?
Workout wise what are you currently doing, or have you been losing weight simply off better eating?
For starters I would say grab a gym membership if you dont have one and begin cycling. Start off 4 days a week cycling for half an hour-40 minutes that day. If possible do it first thing in the morning without eating(fasted cardio). This WILL suck, but it WILL bring faster results. You can also move into HIIT cardio once your body starts to adapt, and if you would like we can explain that for down the road, it will be awhile though as your cardiovascular system likely need some strengthening. After your feeling your legs are starting to feel strengthened I would say a treadmill could be used, but not for running. Raise the incline to its max, and set it to a decent fast paced walk. You will feel like your hiking a mountain, but you will feel the "burn" so to say
During this a simple workout routine will help build muscle mass and burn calories. More muscle mass means more energy is being used for those muscles, and less is being stored, speeding weight loss.
A simple workout routine I always recommend to new people just to get in shape is 3 days a week, 2 body parts a day(legs are solo). This following is something i like to start friends on because its safe, easy to remember, and wont hinder them too much as they adapt. Very simplified and later should be modified to balancing the body.
So sample would be like this. Start off with light weight, DO NOT FEEL BAD for having light weight. You are not at a gym for judgement, you are there for goals. Screw anyone who wants to hate on you.
You can start off each exercise with 2 sets until you build endurance. This is a simple workout routine similar to what most coaches around here have their HS athletes do.
Monday: Bi/back
Standing DumBell curls, 2-3 sets of 10 reps
Lat rows by cable or machine, 2-3 sets of 10 reps
Barbell curls, 2-3 sets of 10 reps
Lat pull downs, 2-3 sets of 10 reps.
Tuesday:
Do cardio, get that 30-40 minutes in on a cycle. Enjoy music on an ipod, listen to something inspirational.
Wed:Chest/tricep
Barbell bench: 2-3 sets of 10, slow with light weight focus on form. Dont worry about alot of weight, people tear things up on benching trying to "look" impressive.
Flys on a fly machine(you can ask an employee where it is if you are unsure of it, and ask for guidance on using it).2-3 sets 10 reps
Seated Dumbbell press 2-3 sets 10 reps
Instead of another tricept workout, I want you to see if they have an assisted dip machine. Dips are done usually on bars and its simply you essentially doing a free hanging vertical push up.
If they do not have one, do push ups in sets of 10 for as many as you can. If you cannot get a push up off(weight in the way or arms are too weak) I have had friends do wall lean-push ups. Lean at the best angle you can and do the push up motion against a solid object. As you get stronger you lower the incline until you completely horizontal.
Thursday:Cardio, get that time in 30-40 minutes of cycling.
Friday: Legs/core
For legs I want you to honestly to f
ree standing squats. No weight. If you have to get near a wall behind you(in case you lose balance you just lean against it). Do 10 squats with just your bodyweight, and do this three times. Do the motion of a squat, with no weight. It WILL make a difference and your legs will feel it. If you cannot do this, do
wall sits. Which is learning against the wall with your legs at a right angle. Do it for 60 seconds, then a break, then another 60 seconds.
Afterwards you can do
standing calf raises, or use a machine to do them(various kind).
For core I recommend
crunches for you situation as a full sit up is not easy I am assuming(forgive me if I am wrong).
Your abs can take a beating and recover very fast. Start off with fighting for 50 crunches. Dont get up, take breaks if you have to, but keep pushing.
That is all for leg day, but I want to add that the situp/crunch to Tuesday as well.
Sat: Get that Cardio man, hold in there. 30-40 minutes
Sunday: Rest man, relax.
Now if there is any workout you cant do, dont hut yourself trying to do it. Ask, there are many ways to reach the same muscle.
I would say grab a personal trainer, but those cost $$$. Knowing your condition I cant really recommend a normal routine like I would. I could do more if I could see you in person, I dont like E-training because I can't make sure your safe. What matters most is your health while your doing this. If you get lightheaded, or feel something other than normal muscle pain from workingout, pay attention to it. Take a break, rest, etc.
I have see some awesome life changing logs online of people losing hundreds of pounds. Its not instant, it can take a year or two to do safely. But you can do it, believe in yourself and never tell yourself "its too hard".
I would want you to start a log on here, so more people can give advice and as you improve we can give better and better advice as your more apt to new things.
Also, I want to say my PM box is open if you want an accountability partner. Once or twice a week shoot me a PM man telling me how its going, what your experience, etc. I am an insomniac usually so I will always get it back to you fairly quick. It helps when you got someone keeping in contact man, trust me.
I will look into setting up a diet...but honestly I want someone who is older and more experience likely in your situation to give one. But the one you have, may actually be working fine, you just need the physical part of it via working out.
Also I recommend
avoiding the supplements that may be pushed on you for now. A
multivitamin, and fish oil are natural and healthy, those I can agree with. You do not need a fancy weight loss pill, I know you got this naturally man. Be safe, in a normal person those can raise blood pressure, etc. In your condition I want you to always put safety first.
I am not perfect, my advice is not perfect, but what is perfect is the idea of betterment. You have chosen this idea for yourself. Be happy you have, hold fast and keep yourself confident knowing you WILL reach and surpass your goals.
It is important to not go too fast, your body has a speed limit so mind it. 5 or 10 miles over is ok
but lets not do 95 in a 55 when were in that area ok? lol
Never give up trying.
That will let you "feel the burn".
