My Fitness Goal

[Morthen]

I have been battling with my weight my whole life, only now Ive started to get it under control. My worst moment I weighed 329 in High school, (luckily I am 6'1 so its not as bad as it sounds) Im down to about 298 and I exercise for at least 30 minutes everyday. My target weight is about 220 pounds not sure what a realistic time frame is for that. But yeah thats the goal and any advice on losing weight is much appreciated!

[BlackJamesRackham]

hey bro. looks like you're moving in the right direction.

here's my biggest bit of advice for you. getting down to 220 is going to be 75% what you eat, and 25% about the exercise. not sure if you've already been on a healthier food regimen, but if not, definitely look to that.

also, not sure about what you do for exercise. but i would do both cardio and strength training. i'm a shorter than you, so i'm not trying to get jacked. but in addition to running, i do pushups, pullups, and situps. throw in the eating right, and you'll be in great shape 

[D.A.L.U.I.]

getting down to 220 is going to be 75% what you eat, and 25% about the exercise. not sure if you've already been on a healthier food regimen, but if not, definitely look to that.

Good decision.  BJR has it right, the average guy needs between 1850-2000 calories a day to maintain weight with average activity.  Knock off 350 and you will lose weight.  Many ways, but calorie counting is essential, then healthy foods, avoiding empty calories, i.e. food w/o any beneficial nutritional component--candy, starches like potatoes, rice pasta.  Fast food, forget it for the duration.  Soft drinks, likewise, as with anything w/ high fructose corn syrup in the ingredients.  Exercise is important, but not as important as cutting the calories.  It helps to keep a food diary, and count the calories of everything you put in the diary and your mouth and nothing in the mouth unless it's in the diary first! 
Good luck, keep strong, sly, get slim!

[TGB1]

Good for you! My only suggestion would be to get a body composition test. Find out what you fat/muscle & bone percentages are and then base your goal on changing that as opposed to some random weight target. keep at it!

[Morthen]

The target is not random, its what my doctor said a healthy weight for a guy my size would be.

[texanron]

I just returned home from vacation in which I rediscovered the drive to workout at a higher level again. Apparently eating bad for 8 days will do that to you. I'm going to be doing 30 - 40 minutes a day of strength training followed up by 45 minutes of cardio. I'm working out at Planet Fitness. Where do y'all workout at? Favorite routines? I do arms and chest on days 1 & 4, back and shoulders on days 2 & 5 and legs on days 3 & 6. Rest on day 7. Cardio on days 1-6.

[Morthen]

I do intervals on a stationary bike.

[TGB1]

Respectfully ask your doctor what his source is for your 'healthy' weight. I have seen more than a few people, including clients of my exercise/nutrition business literally "diet" themselves sick because their medical doctor was focused on some insurance industry chart as opposed to actual body composition of the patient. I add this this with all due respect to you and you doctor.

[Morthen]

I don't remember, he just said a guy my height and build a weight for me to be at to be considered healthy is 220

[Morthen]

just checked my weight today. im down another 16 pounds from my last doctors visit about 2 months ago

So my highest weight was 329, and im now at 290.2 about 70 more pounds till i hit my goal

[Baldgoal]

Keep up the good work.  Knowing form personal experience you will be so much better off when you get rid of the extra weight.  I have lost over 200 lbs and have such a new out look on life.

Exercise and proper diet are a must in life.  You are doing great.

JIM

[texanron]

just checked my weight today. im down another 16 pounds from my last doctors visit about 2 months ago

So my highest weight was 329, and im now at 290.2 about 70 more pounds till i hit my goal

Great Job Brother! Keep up the good work!

[JBGood]

Good Job!
If you want get an idea what your legs/feet are carrying from a normal body weight for your height, go pickup that 70 lbs. and walk around a bit, it will put it in perspective.

[Nick]

They say that for every 10 lbs of lean muscle your body has, it uses an additional 300-400 calories a day to support and sustain it.  The key is building lean muscle.  Get in the gym 2 - 3 days a week and lift hard.  Recover properly with glutamine and protein. 

The other key is to do some form of cardio every other day.  You need to sweat it out, plain and simple.  Once you're at your goal weight, you don't need to do nearly the amount of cardio. 

As far as what you eat and drink, don't drink liquid calories, period, unless it's in the protein shake form, or the occasional alcoholic beverage if you can't resist.  Eat real food.  Lean proteins and vegetables. 

Mind over matter, bro. 

[jaypksfo]

Definatly keep at it . . . At my heaviest I was 230 (5' 11'') went down to 165 in about 9 months.  Have gained some back slowly in that I was 190 about 6 months ago - back down to 175 now . . . for me its definatly is 50% what i eat and 50% exercise . . . I run 3-4 miles 6 days a week and watch the calorie intake - I drink alot, so In no I loose points with that, but still able to keep the weight coming off. . . the last 15-25 lbs will be the hardest, just keep working at it and it will happen