Hey guys,

My name is Wouter, 22 years of age, 1.89m and 120kg. I am from a far away country(haha) called The Netherlands.

My goal is to get a nice body of where i dreamed of! I'm fat like 8 years now.. I'm scared people will make fun of me when they see my belly and hips.. because my hips are like girly hips(sorry girls) just bigger then normal guys..

Yesterday i started with a diet and on this site, i started with the beginner's guide! I had some questions about it but i just started anyway because i want to lose weight as soon as posible. i still want to ask you guys some questions tho!

1. is this guide also for people who wants to lose weight and gain a nice body?
2. what scheme do you recommend next?
3. when do i start this scheme you recommend?
4. if i first need to lose weight, when can i start to build on muscles?
5. when i deadlift i cant get my lower back right. in the video u posted for the romanian deadlift i need to get my lower back right or else i will get injured.. is there any other workouts for these muscles?

there are some videos that motivated me alot! here are two of them;

ENRIC BELLEMARE

OBESE

I will update this Thread and i hope you guys like it!

Thanks for reading guys and hope you like it so far!

Hey Wouter!

Good to see you striving to achieve your goal!

With your questions...

1. So are you currently using this as your routine? http://scotthermanfitness.com/beginners_guide.php and are you following it to a T? How long have you been doing it? It's certainly a good place to start your journey on.

2. If your goal is to lose fat, you will want to continue utilisng full body training, and HIIT cardio to help you burn as much fat as you can through your training.

3. I would say to stick to the beginner's guide for a good 3-6 months, so that you are really in tune with it and get your body accustomed to training.

4. By training with weights, you will find you are actually building muscle as well as burning fat. Once you get down to your goal fat percentage though, you can switch your routine up again to focus on muscle splits to help you really build some mass. This will mean you are only training one or two muscle groups per day generally.

5. Are you doing the deadlift, or the romanian deadlift? If you want to try and improve your deadlift, it really comes down to practicing the corret form. Use a light weight, and make sure your are doing everything correctly, then slowly increase the weight as you get more comfortable with the movement. Have someone watch you and help you if you can, making sure your back especially is positioned correctly. There isn't really an exercise which will do everything the deadlfit does.

Lastly, all of this hard training will be for nothing if you don't have a solid meal plan in place. What is your diet like, what macros are you getting?

Hope this helps!

Jordan

Thanks for taking your time!

1. Yes I'm currently using this as my routine. If I'm correct "following it to a T" means that i do everything there is on that guide right? Then my answer is no, I only follow the Routine (not the streching things.)

2. Does this mean i have to do cardio the same days as the squating en lifting?

5. I follow the routine so i want to do both deadlift and the romanian deadlift.

6. My diet was:

(Whole day only drinking water)

8:00 am; Protein Shake

10:00 am; tomato, cucumber or sweet pepper.

12:00 ; Protein Shake

14:00 - 15:00 pm; Smart Bar

17:00 - 17:30 pm; 2 Protein pancakes with spinach

20:00 pm; Protein Shake

This was the first day. then i needed to start the 2nd day and i was out of energy my body was like; what are you doing to meee! and i was like.. shit i cant do this diet because the calories are too low for my big body.. so i asked a friend of mine to make one because he's following a studie for becoming a dietician and knows stuff about it. Yesterday i did not go to the gym because my muscles ached so much from squatting the day before, i could barely walk.

I need atleast 1800 calories for rest days. because of my height. and what i got there was like 1200? maybe 800? its too low.. so today i will just start a little bit else.. and wait for getting the new meal plan. i just had 2 slices of bread with a little butter and a slice of chicken breast.

Wouter

No worries man!

1. Yes, "to a T" means doing everything. OK, so you are just doing the training routines. As I say, it's a good place to start. So did you only start yesterday? Do you not stretch at all? Stretching is really good to do, it can help you avoid injuries.

2. You don't HAVE to do cardio on the same day as lifting. It can be better doing cardio on a separate day because cardio can potentially hinder your mucle gain. If you are following the seven day set-up on the beginner's page, then I see you will be doin cardio on two separate days to lifting, so you can continue with that for now if you like. You could aim for cardio 3-4 times a week though if you wanted to increase fat burning.

5. I see, so is it only the romanian deadlift you're having trouble with, or both the romanian and normal deadlift? As I say, the only way to get better is to practice, and the weight doesn't matter, the form an muscle activation is important.

6. Eating in such a large caloric deficit can be bad for you - you don't want to drop weight too rapidly, so make sure you get that meal plan in check as soon as possible!

Lots of protein I see which is good, but you are really relying on protein as your major energy source there - it doesn't look like you have much carbs or fat at all. The bread and peanut butter sounds good, aim for wholegrain bread and carbs if you aren't already.

As you are trying to lose fat, you will want to follow a high protein, low carb diet, with moderate-high fats. Protein should come from lean meats, eggs and dairy. Carbs should come from wholegrain sources like rice, bread, some fruit and fiberous vegetables. Fat should come from oily fish like tuna or salmon, nuts, peanut butter, avocados and oil.

If you haven't already, go to the meal planner page to figure out how many calories you should be eating for your body type and goal: http://scotthermanfitness.com/mealplan.php

Then you can check out this video to learn more about manipulating your macros:

Jordan

Loving the engagement. Great job @JoeHurricane

Hey Wouter! Good job on starting your fitness journey! Dieting and eating healthy is a lifestyle not with a countdown, always remember that!

You are 1.89m and 120KG!! You are tall and big and that's a good thing! For your stats, I'd say you should multiply your weight by 2.2 to get pounds then x14/15 depending on activity levels then from there, you'll want to create a good defict! since you are starting and big... I'd say you can set up with a larger deficit and sustain it for a while but not for too long.

I actually think that you should stick to walking and basic cardio over HIIT For the moment because at 250 pounds, HIIT cardio will be very hard for your joints so it is better to stick to heavy weight lifting and fast walking and be active in general

@JoeHurricane I disagree with something that you said.. You don't need to setup a 250lb guy with alot of weight to loss on an early High Protein diet and Low carb .. Its just way too early and it's not sustainble for anyone used to Simple sugars and fried food to be eating over 200g of Protein everyday.. you can eat carbs and maintain the same defict and just loss as much as you would lose on high Protein/low Carb. I do agree with you on that he should vary his macros for for his body functions. He seems to be having too much Protein and barely any fat and so low on the carbs and that is something definietly not good for you.

About the energy problem and going into the gym on the second day.. It happenend for three reasons.. lack of calories and too much volume for a beginner and very low carbs.

@MohamedNabil you are right that @Posi might want to stick with walking as his form of cardio to begin with, but that doesn't mean it can't still be HIIT training. HIIT simply means it is high intensity, so if you power walk as fast as possible for 30 seconds-1 minute, then rest for 30 seconds-1 minute and repeat, you are still doing HIIT if that is hard for you to do and gives you a good burn.

No matter how it is done, HIIT is the best method for fat loss because it increases your metabolism and burns fat a lot faster - just look at the Biggest Loser, the trainers are constantly putting the contestants through HIIT on the bikes, treadmills and rowers, and they are way over 250 pounds.

As for the meal plan, carbs are more likely to be stored as fat, so the quicker they are gone, the better. I agree that @Posi wouldn't want to just drop his current eating habits and immediately start eating 200g protein per day, but over time increasing the carbs and lowering the protein is best for weight loss in the long run, in my opinion.

The only way to get your body out of the regime of eating simple sugars and fried foods is to eliminate them from your diet, or have them in moderation. Saying it's not sustainable, I don't believe that because the foods you eat are all a matter of choice, and nobody needs those simple sugars or fried foods because they have little to no nutritional value, therefore if you cut them out you won't be losing aynthing but the satisfaction and sugar highs they give you.

All in all, I actually agree with you that he needs to be increasing his carbs. If you look at my previous post, I said "but you are really relying on protein as your major energy source there - it doesn't look like you have much carbs or fat at all. The bread and peanut butter sounds good, aim for wholegrain bread and carbs if you aren't already."

Jordan

Yes, I don't mind him doing HIIT and it is the best method as you said but if he were to do basic research on HITT examples, most of them wouldn't suit him either that be jogging or running.

I am not sure why you are against Carbs.. If you are in a surplus of calories, that is the only way that you'll gain fat and gain weight. I started cutting at 200g+ carbs at 30% BF and now I am 19% BF and cutting at exactly 200g of Carbs.. Yes, you'll eventually need to decrease them to get leaner but not eliminate them. I am having 140Protein and 200Carbs and 60-65Fats those were my last numbers when I was cutting weight and I am shorter than our friend here so he definitly is going to eat more than me, let that be protein, carbs or fats if he is eating the same amount he is burning then no weight change will happen.

Satisfaction is important my man, but don't get me the wrong way, I am not saying that you should be eating junk food everyday but you should be happy and satisfied with the foods you eat and diet so that you can make changes into yourself and to your lifestyle. There are 2 good strategies for that type of matter that I experienced with and I gotta say that they both work in regards to sustaining a diet.

1: You base 80% of your diet on your healthy Macros and Micros and 20% on the foods you like 3-4 in the week.

2: You eat clean the whole week and have a scheduled cheat meal where you don't count macros or anything and just enjoy yourself

So yes moderation! I don't believe anyone should be eliminating anything or being so strict unless you are contest prepping and everything counts

I don't think Jordan was saying to cutout carbs completely. If your not eating enough you will not loose body fat, you will end up storing it. Yes you do need to eat carbs but the source should be from healthy source ie wholemeal bread, pasta or brown rice also sweet potatoes. You should avoid proceeded carbs like white bread, rice etc. Even so called healthy foods can be full of fats and high in sugar and salt. You needs on have some knowledge even on a simple food shop!!!

Fair enough man, everyone is different and I'm not against carbs, believe me you gotta have a decent number in your meal plan in my opinion. It's just the lower the carbs the more chance of being leaner, I believe.

But you are absolutely right, 200g + of carbs probably won't hurt, and as long as you are in a deficit, weight will come off. So long as most of those carbs are from nutritional sources.

Satisfaction is important...but you can get satisfaction from some good old chicken, eggs, peanut butter, asparagus etc. :) It is important to enjoy yourself too though, no doubt about it :)

In the end it all comes down to the individual and what their overall goals are.

Jordan

Too right Ian!

Have you ever looked at a weight watchers meal?

"It's 99% fat free, so it must be good for you, right? It's not like we just took the fat out and put sugar in instead..."

Jordan