need some advice/help asap

[BIGmike12790]

well its come down to the last few months

i got 2 months 26 days till i ship to basic training for the marine corps

i was supposed to be ready to ship in January but i was lazy and didn't cut my weight. so they gave me a new ship date of jun 25th which is coming fast

i went from 310 in jan to 255 which is what im at now. i need to be max 244 by ship date. but i also still need to gain a lil more upper body to do my stupid pull ups which im not doing so well in right now.

soo im 6'8 255 pounds. any ideas on the best way to do this.

 

[Drako]

First off welcome to 'ology.

You havent give us anything we can really look at to help you out whats your workouts look like, diet?, How much cardio you do?

Im gonna say hit cardio whenever you can make sure you get a morning session in on an empty stomach maybe some caffein to give you a boost, clean the diet up (I dont know how bad or good it is) but you might wanna drop a few more carbs and focus on protein consumption, Drink like a fish and put all your focus into your pullups, if its a weak point you should tackle it head on.

But most of all it seems you need to get your head in the game no more being lazy... time to focus on your goals.

Hopfully some of the other guys will have a look and give you some pointers, thos guys are a fountain of knowledge, respect.

 

[BIGmike12790]

that is kinda what im looken for a diet plan. i drink like a fish already always have. i drink like 15 20 bottles of water a day. my cardio use pretty good but i wrecked my bike 3 weeks ago going 80 on the freeway so my leg got fucked up pretty bad so for the past 3 weeks its sucked. ummm protein. my protein intake i no inst where it should be. i really just need like a good set of plans for diet and everything.

 

[Drako]

Post us an average day meal plan you would normally have and be honest include everything then we will chop and change what needs doing.

Cardiowise if your bikes fooked time to start jogging, sprinting and jogging some more.

11lbs is a realistic goal to achieve in 2 months you just gotta work your ass off.

 

[BIGmike12790]

its not a petal bike...gsxr 1000

but yea i got a gym membership i work in the mall around here so i can go to the gym 7 days a week if i wanted.

but ok heres pretty much what i eat everyday i really dont change it up either cause i dont get bored with it for some reason i dont mind it

breakfast (6 am) 4 egg whites and some toast and coffee or a small bowl of plain oatmeal and coffee

(8am) 2 granola bars "nature valley"

(10am) protein shake

(12pm) i will wither go to the subway and get a tuna sub or i go to chickfila and get a plain no buttery nothing on it chicken patty. and along with that ill eat some grapes or a apple

(2pm) 2 granola bars "nature valley"

(4pm) protein shake

(6pm) normally eat some type of meat"pork steak chicken something" with some veggies and some potatoes

then thats it for the day

thats pretty much 6 days a week sundays i cheat so i dont get sick of it.
for some reason and the dude i work with says im not normal he said hed get bored the way i eat but i have no problem eating the same thing everyday. and all thru the day im drinking 15-20 bottles of water

 

[Drako]

lol oh well I guess you wouldnt pedal that.

Well personally I dont see anything wrong with your diet it could be a LOT worse. So Im gonna guess its your cardio try and get 20-30mins of cardio 5 days of the week, cycle between running, rowing, biking whatever the have use it. Make an aim to get in the gym as much as possible also. Hit lighter weights at a higher rep range and try to stick at it you should aim for a bout 2lbs of weight loss per week, this will keep you on track of your goal of 244.
Hope this helps and Good Luck.

 

[BIGmike12790]

yea they got basiclly everything its one of the nicest gyms in the area and one the newest ones on top of that so they have pretty much all brand new top of the line stuff.

but another thing i was wondering was how many grams of protein my body needs and how many calories my body needs carbs everything. i really have no clue on this.

but im going to increase cardio. and see where it goes from there. i also no i have a extreme amount of excess water in my body. my salt content is high according to the docs. so i should probably try to lower my sodium intake a lil bit to try and shed some water weight.

 

[GymLift]

Diet is decent enough.

Are these pullups with your palms facing out or facing in?

I'm thinking to train for pullups, do pullups and bent rows and maybe cable rows and shit like that.

 

[BIGmike12790]

palms out dead hang. i hateee dead hang pull ups i get tired much faster.

and yea i had started to do seated rows closed grip and the wide grip bar they got i would alternate different days different grip. also i've been doing some pull downs. and then id get on the pull up bar with the weights which helps u do it "forgot what its called" but there would be days id go to the gym and id do about an hour of cardio and then id just go right down and do the pull ups till my dam arms wouldn't move. but since my bike accident i haven't done shit and right before that i had to go to meps for something so i haven't really worked out in a month.

but i did notice when i would work out i would get tired pretty quick doing the pull ups. cardio i could pretty much go all dam day. another question i've had is there any supplements that i could take that could help me with any of this. i no a girl at the gnc in the mall i can have what ever i want for free. so is there anything in gnc worth getting since its all free. or should i just stay away form it all.

any suggestions.... or if any one has any ideas for a better diet or work outs lemme no im up for anything.

 

[879654]

Post a picture you tall bastard.

 

[Drako]

Protein 1.5g per pound of bodyweight. keep carbs low and early in the day try not to eat carbs late at night. for example if you wer looking at dropping more carbs from your diet, get rid of the potato in your last meal.

Sups: Get some creatine its essential for the low carb high protein trainer and stick it in your shake after cardio and gym sessions. if you want you can also add a thermogenic which will elevate your body temprature to promote more weight loss to your sups, some are decent, a caffine sup and of course Protein, I would opt for whey protein due to it having fewer carbs.

Ive lost 14lbs in 3 months this is what has worked for me:

upon waking: caffine sup 20min jog or other cardio (optional depends of what shift im working).

07:00: MEAL 1, 6 eggs 2 slices of toast

12:00: MEAL 2 2 chicken breasts with half cup of brown rice

17:00: MEAL 3 Whey shake with creatine.

19:00: MEAL 4 Whey shake.

21:00: MEAL 5 2 medium sized cod fillets with sweet potato and steamed veg

23:00: cardio 20 sprints and jog followed by
MEAL 6 100g cottage cheese

 

[BIGmike12790]

taken last year. ive grown since then. but it says clearance 6'8

and ill go pick up some creatine monday and try that out.