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Old 11-03-2016, 01:24 PM   #226
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Update from (almost) a month later: you do indeed gain muscle faster as you get stronger, so the longer you are consistent the better the results. This may be obvious for most, but for a person who has never worked out this is pretty awesome info.

Weight is holding steady around 165, muscle definition is far better than it was last month. I find I am able to absorb the random "cheat day" (Halloween etc) better than I would've ever thought possible, from the point of view of a morbidly obese man. Also, lifting three days a week now (and going to yoga maybe once every 2-3 weeks).
Actually it's the opposite. Your body is 100% ready to get to the point of physical fitness. What you are experiencing is your body adapting to the training and starting on what they call "noob gains." The first year is the best and quickest, and you will see some significant results!

After a little while you will plateau, but that's why it's called "Habits" and "Training" instead of "Grinding" and "A Chore." If you can't bring yourself to enjoy lifting, either find a friend who will help you to enjoy it with their company or find some other activity to help you get fit, like swimming or soccer.

You need resistance training of some kind if you want to have significant muscle mass, but if you do it in the context of getting better at your sport of choice, it probably won't be so hard to get yourself to do it. Ex. I trained legs pretty hard when I played basketball because I wanted to jump higher.

With morbid obesity, you need to be very careful to avoid loose skin. There's conflicting info out there - some people don't even think it exists* - but basically your options boil down to "Lose the weight at a moderated pace" or "Get surgery." First is a little easier. Just pace yourself as you move from deficit to deficit and don't be afraid to eat at maintenance for a little while (ex., if you're eating at a 3000 kcal level for your deficit, don't be afraid to let your weight stabilize and just sit at whatever weight that is for a couple weeks before taking the next step down. Not only will it help your skin to be less elastic, you'll get used to the new caloric total and it will be more comfortable to remove a little more from your diet.

*I personally think that it's a combo of both. People like ObeseToBeast clearly have tons of loose, stretchy skin, especially on his chest and arms, but if you look at his tummy and thighs you can see that some of it is filled with fat that is just sort of hanging off of him. He would need surgery to correct this - you can see he has some pretty good mass on his chest but that it's just not enough to keep the skin taut there.

Note: Muscle building requires protein synthesis. If you lift regularly, make sure you get enough protein. Meat, eggs, dairy, and a variety of nuts, legumes, and grains will give you the protein you need.

(basically humans "assemble" proteins from fragments found in nuts and wheat and stuff. Possibly convergent evolution, partly just omnivores in action. To get maximum benefit, eat multiple different kinds of nuts and grains. Do not just eat activated almonds and consider yourself healthy.)
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Old 02-06-2017, 11:44 AM   #227
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I watched the Full Metal Jacket Marine Corps training sequence, which I hadn't seen before.

I'm pretty confident I could breeze through that. The pull-up scene in particular was cringe-worthy for me. The form was awful, and the recruits were struggling with 1-2 reps. I do sets of 8 now whenever I hit the bar and I do it fairly often.

Note that officers get it tougher than the enlisted, but still. I was expecting a LOT worse from how badly Hartman was screaming at the recruits.
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Old 03-14-2017, 10:05 PM   #228
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I weigh about 185-190 lbs right now but unlike before, I don't feel as fat and tired. My upper body (which I have almost exclusively trained) is a lot thicker and I'm handling CrossFit pretty well. When summer comes around I will run like a maniac and slim down.

I'm curious about my one-rep maxes. I've rarely challenged myself in the past to avoid exhaustion and injury, but I had a good idea when I was strictly lifting. Since I've been doing CrossFit my abilities are different and I've tried to challenge myself whenever possible.

So far, I know my weights are like this:

Overhead Press: 115 (45 + 35 + 35), ORM
Deadlift: 245 (45 x 5, + 10 + 10), capable of several reps and sets
Pull-ups: 8 unweighted, 4 weighted, 25 after resetting
Squat: 315 (45 x 7), but I haven't attempted this in two years
Bench: 215 (45 + 90 + 35 + 35), four sets of two with a setter
Stone lift: 135 overhead. I could have done this in one motion, but the trainer wouldn't allow it and forced me to use the compound motion. I did one motion with the 90 lb stone.
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Old 03-25-2017, 01:27 PM   #229
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Re: Shuckle - Obese to Beast's situation is actually the exact one I'm in right now, except I haven't gained as much muscle as him, lost considerably more, and did so faster (i.e. worse than his).

Have maintained a steady weight of 170 lbs since last May, though, and have been gaining muscle since August (my workout regime: overhead press, bench press, squats, yoga, and constant walking).

Dopple, how do you like CrossFit?
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Old 03-25-2017, 04:10 PM   #230
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It's helpful, more than I envisioned. Having athletics training, bodybuilding experience and Marine Corps career track have optimized me to gain more from it than the average participant.

My strict, up-down pull-ups have not improved much, but the limited versions of the exercise have, as have the upper body strength.

From what I know, overdeveloped muscles in a certain area are a good place to be to even things out. I was able to rely on my giant legs for things like wall-ball and deadlift which improved my performance on other exercises, like the thruster and push press.
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Old 03-25-2017, 07:35 PM   #231
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I haven't been able to run distance all winter, since Minnesota is extremely hostile outside and indoor running sucks. The last time I did anything distance was in September, maybe.

But I did do short sprints, both to and from Wal-Mart. And, I've also maintained my leg strength due to the training at CrossFit and the like. Not to mention I spent 6 months building up leg strength in 2016 and that's not going to erode completely from 6 months of inactivity.

I did a run today. 12 miles, 90 minutes. 8 mph. 10 lb weighted vest.

I am very pleased if this is my baseline. Once it gets warmer, and provided my legs don't cramp up, I could very easily ramp up the power/speed. My goal would be to get the 5K in <15 minutes, and 5 miles in <30 minutes, to really impress the Marines.
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Old 04-03-2017, 03:05 AM   #232
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My strict, up-down pull-ups have not improved much, but the limited versions of the exercise have, as have the upper body strength.
This is why I don't like CrossFit.

Kipping pullups lead to injury and don't help you at all with your regular pullups.
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Old 04-03-2017, 07:48 AM   #233
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I'm not doing kippings. Pull-ups consist of a pull-up motion, and then letting yourself down (the negative). I can do the pull-up motion without trouble. It's the negative portion, followed by more pull-ups, that cause problems.

Because I can do these "semi" strict pull-ups I'm never asked to do kippings. What I do is stricter/harder so I don't have to fake it.
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Old 04-04-2017, 01:44 PM   #234
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Pullups are not easy. Most people do them wrong, but get away with it because they already worked on a lot of regular pulling strength exercises.

I can't find the pullup progression I use, but it's better not to just jump into them, especially if you aren't the perfect shape for them (short, thin, wiry). Rows, followed by decline pullups, followed by hangs, followed by negatives, then finally regular pullups will progressively build your ability to do those damn things.

I think you'd be surprised how difficult it is to do a pullup even while you're leaning backwards.

I'm extremely tall and not particularly strong, so bodyweight exercises can be a big pain for me. I just graduated to normal pushups instead of bending my knees like a bitch, and I expect pullups to take a long time, too.

However, I will say that bending my knees like a bitch did help me build the strength I needed to do the normal pushups. It's about getting stronger, and doing 1 agonizing pushup with shitty form 20 times in a row was not helping me get stronger. Ya get it?
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Old 04-04-2017, 04:17 PM   #235
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I have been eating under 1500 cal on average daily for the last 45 days (with a few exceptions) and for the first two weeks I tried walking every other day for an hour or two (one day clocking in about five hours of walking) but then it got cold again and I haven't been able to go out until today.

Anyway, I've somehow managed to only lose like four pounds total. I guess I need to exercise more? I really thought cutting calories and eating healthier all around would help, but it has barely made a dent in my weight loss...
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Old 04-04-2017, 08:34 PM   #236
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Four pounds in a month and a half is actually really good. It's a natural healthy weight loss rate, even if it's not what people are thinking when surrounded by all these ads saying MELT AWAY UP TO 30 LBS IN ONE WEEK!

Don't be so hard on yourself, you're clearly doing something right!
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Old 04-14-2017, 09:43 PM   #237
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Okay so remember that time ten days ago were I said I only lost like four pounds?

Yeah, so, I realized today I was having trouble keeping my jeans from falling off of my waist, which is really unusual since these jeans have historically been a fairly snug fit, so I weighed myself when I came home aaaaaaaaand it turns out I've dropped ten pounds
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Old 04-14-2017, 10:41 PM   #238
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Excellent job! 6 pounds in 10 days!

Keep that up for 10 months and you'll weigh basically nothing!
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Old 04-14-2017, 11:17 PM   #239
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Excellent job! 6 pounds in 10 days!

Keep that up for 10 months and you'll weigh basically nothing!
People are like "so what's your secret" and I'm like uh bitch how the fuck should I know I sit on my ass all day except on weekends, so apparently it's drink a fuck ton of water and NOTHING else, keep all of your lunches under 350 calories, and eat like shit at burger king at least once
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Old 04-15-2017, 12:08 AM   #240
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I find that being addicted to pokemon go is far more effective at keeping me looking good than being addicted to netflix.
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Old 04-23-2017, 07:36 PM   #241
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Nice job Deo, but be careful with how long you calorie cut.

I did around what you are doing for a year, lost a shit ton of weight, and am now having to work my ass off building muscle to fill in all the loose skin.

Not saying you're going to be an idiot like me and drop 100 lbs in a year, but still. Keep an eye on it; wish I had taken this more seriously, I was blinded by the necessity of dropping a lot fast.

For purposes of comparison, the Obese to Beast guy that Shuckle mentioned earlier in this thread https://www.bodybuilding.com/fun/obe...s-journey.html, lost 170 lbs and I lost 250 (so it's that much worse).
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Old 05-21-2017, 06:16 PM   #242
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Stats on my protein shake composition!

2.5 cups whole milk + 1 scoop protein powder + 1 scoop cocoa powder

715 calories
54 grams of protein
62 grams carbohydrate
108 mg caffiene
62.5% vitamin D
89% calcium
10% vitamin C
15% vitamin A
94% iron
76% dietary fiber (19 g)

This gives me about 485 calories to play with. I think I can do this with chicken breast, which tops out at 281 calories per breast, for 562 total.

That diet puts my daily protein at 158, on 1277 calories. Plus running, I think this is the ideal diet for when I am trying to lose weight. Sub out the two breasts for tofu on alternating days.
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Old 05-22-2017, 06:24 AM   #243
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Old 06-06-2017, 08:10 PM   #244
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Okay so remember that time ten days ago were I said I only lost like four pounds?

Yeah, so, I realized today I was having trouble keeping my jeans from falling off of my waist, which is really unusual since these jeans have historically been a fairly snug fit, so I weighed myself when I came home aaaaaaaaand it turns out I've dropped ten pounds
Month and a half later and I am now down 20 pounds of what I was four months ago. I think it's about time I start trying to build muscle, because I am actually now finally really noticing the weight loss. It's extremely jarring. I already feel like I'm in a different body. I can't imagine what another four months of this will do.
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Old 06-22-2017, 08:19 PM   #245
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Month and a half later and I am now down 20 pounds of what I was four months ago. I think it's about time I start trying to build muscle, because I am actually now finally really noticing the weight loss. It's extremely jarring. I already feel like I'm in a different body. I can't imagine what another four months of this will do.
Deo, it will give you body dysmorphia unless you are also exercising; I know because this happened to me and it is a very real aspect of my daily life. I do not want you to go through this. Be careful.

On a less... somber (?)... note, I have recently been doing the StrongLifts 5x5 exercise program to combat my loose skin issue. Starting to see results. This is the first time in my life I have had muscles that are not just due to my body fighting gravity.

Also, for those who care, I have held a steady weight of ~170 lbs for over a year now. This has never happened before. I'm actually not sure how this equilibrium works out given the nature of our universe, since I have upped my calories significantly (currently at ~2300/day) in the hopes of gaining muscle, while also burning fat. I should be gaining weight. Ż\_(ツ)_/Ż
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Old 06-22-2017, 11:12 PM   #246
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Welcome to the StrongLifts program! That's the regimen that BPK got me on when I first started lifting, and I've never given it up (when I did lift). I would likely only drop it for something insane like Smolov Jr. because of how successful it made me.

As for myself, weight is about 176. I've been a tad lazy when it comes to my diet, since I'm also heavily focused on getting my affairs in order. But since I'm just doing bodyweight all I have to do is focus on losing fat and not losing any muscle gains. Goal is <160.
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Old 06-25-2017, 06:09 PM   #247
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So I already know I need to lose weight. Like, really need to, I honestly look gross and being able to semi-fill some bras with what I have right now is not a good thing. The problem is managing the exercise to balance and overtake my eating habits, because of two little massive problems I have to work around: the pain and asthma attacks that inevitably come with sustained high impact workouts like running, and my good old mortal enemy Dysphoria the Massive Douchecanoe, which both makes me loathe the idea of building muscle and makes swimming a one way ticket to my day being ruined the moment I see any girl in a remotely attractive swimsuit. Add on to this the fact that I am currently working 40 hours a week for the summer and once school starts, getting in significant exercise will require consistently getting up early which is difficult for me to manage consistently, especially if I get in a depressive spiral, and you see that the problem is that short of spending hours a day walking which I just can't keep up once school gets moving, there just isn't a workout regimen that I won't end up coming to dread and quickly fall away from. All I know about my weight at present is that it's really absurd (190 lbs is a generously low estimate), especially considering I have no muscle to the point that doing an actual push up is extremely difficult for me because what the fuck is upper body strength. I'd get back into martial arts clubs at school, but being a computer science major has this persistent way of putting so many of your classes every semester right in the goddamn way of any club that I'd want to do (read: I grew up on tae kwon do and having tried to learn aikido, I can say that any other style just winds up feeling foreign and I can't stay with it or really pick it up all that easily, when new skills normally come rather quickly). I guess I can hope I get semesters to open up a little starting this fall which oddly can't come fast enough because fuck working at McDonald's and living at home??? But seriously, long story short: what's a low impact, non muscle building workout that I can easily stay focused on even when classes ramp up?
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Old 06-25-2017, 08:13 PM   #248
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I'm not the most knowledgeable, but exercise isn't the main factor in losing weight, that comes down to diet. Cardio (and weights too) will raise your metabolism, but it burns too few calories to counteract eating habits (about 100 from 10 minutes on the elliptical machine is what I usually burn).

Elliptical, as well as exercise bikes, are good exercises though, and they don't put much stress on the legs, with the lack of stomping the ground. Swimming works too in a similar sense.

But yeah, it comes down to diet, if you can fit in voluminous foods (like brown rice and most vegetables, anything with lots of fiber and water) it'll keep you full for longer, while costing less calories.

Another thing is to download a calorie and exercise tracking app like MyFitnessPal, this will help keep you on track.
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Old 06-26-2017, 02:49 PM   #249
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Diet is the key yes, but exercise is the missing ingredient to losing weight fast while also preventing metabolism slowing.
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Old 07-24-2017, 01:07 PM   #250
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I was forced to flee my apartment due to the landlord desiring to repave the parking lot, and paying the local towing company to impound any car that didn't move. I can't park in the lot for 24 hours meaning I'm homeless for 24 hours.

I went to the local Chinese buffet and tried to stuff myself. I've gotten sick. I felt like I could eat 10,000 calorie here but I probably didn't go over 2500. My diet has thoroughly affected my eating capacity.
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