Guys (and the girls lurking out there, yes we know you're there! lol)--- I have made a couple post on here before, but not really my own thread, however, I am going to try to help out the bigger dudes out there. I got a weight loss program that's gonna get ya where you need to be!

It is true looks aren't everything with women. However- there are limits. True I was still able to pull a lot of women while big, however, not like I wanted to. I know it sucks, but, I got a challenge for you. While this won't make you some male model who doesn't need game, it will help A LOT not only with the obvious visual aspect, but your confidence and health!

A little about me: I am 30, ex-military, work in an office (which didn't help my weight) and getting quite cut.

First--the rules.

1. You didn't put the weight on over night. Don't expect it to come off over night.
2. Only look at the scale once a week on your break day.
3. Stick with it. Nothing in life is easy, this is no exception.
4. Keep upping your game until you reach the weight you want to be at.
5. Find something that works for you.
6. This is a lifestyle change, not a seminar, commit to it forever or risk putting it all back on.
7. Stay hydrated. Lots and lots of water. But, keep in mind, water weight can change your weight, so don't get discouraged if you cheated and checked the scale two days in a row.
8. Know your limits. I know everyone is a powerlifting, street fighting god on the interwebs, but in RL you're not. Start slow and keep increasing your activity a step at a time otherwise you will hurt yourself.
9. Take the stairs. Park in the back of the parking lot. Take every opportunity to get every ounce of physical activity you can.
10. Get plenty of sleep, this not only aides in repairing your body, but also has been linked to higher weight loss.
11. Lay off the video games and TV. First they don't make you DHV, second, unless you're 14 it's not that cool, third, it won't help you lose 1lb.

How it's done. When I started I weighed 320lbs. Yep-- I had more chins than a Chinese phone book. Part of this was because of the office job. I also grew up on a farm so I was used to a high protein diet. As a teenager I put on a lot of muscle, however, I stuck with that same diet while my physical activity and metabolism decreased. Hence the weight. So I decided to change it and in 90 days I lost 50lbs, at 120 days 100lbs.

As I said before, take what you can from this and find what works for you. Not all diets and programs are one size fits-all. Mine is 1/2 diet, 1/2 gym, but whatever you chose you need both of these for it to work.

First the diet. I use a modified Atkins. However, I do eat fruit and vegetables and, don't eat fatty meat. The big key is to watch caloric intake. No sugars, no starches. Watch your portions. These include: Chips, Sodas, Beer, Potatoes, Bread, sweets ect ect

**disclaimer** I don't mind having a drink every now and then, however, keep in mind, most alcohol is packed with calories, starch and sugar, all key things that make you gain weight.

The average adult male burns 2000-3500 calories a day. If you can have a deficit consistently you will lose weight. 1500-2000 calories are one pound of fat.

Average meal: Buffalo chicken (non-breaded, oven baked.), salad w/ lite ranch dressing.

Or.

Two lean meat hamburger patties, melted cheddar and salad.

If you need a snack (especially at first) try trail mix (less than a cup) anything with high protein. But lay off the snacks after a month. Once you're at your target weight, you can ease up a little bit. And even while dieting its alright to have one thing you really want once or twice a month, but just watch calories.

Work out:

Currently I run 2.5 miles in about 30 minutes. Keep in mind, lifting weights will only do just that, make you gain weight. Save the weights till you got the weight off. The only exercise that helps you burn calories and lose weight is cardio. I don't run for speed or, distance, only to maintain my heart rate at a specific BPM. I also go at 5am to make sure it gives my metabolic rate a boost all day.

When you start if you haven't done any real physical activity for awhile, expect to hurt, sweat and hate it. Start with 4 days a week walking for thirty minutes. BUT, every 2 weeks, up the speed or incline. Keep it at pace. If your joints hurt its fine, if your muscles hurt, slow it down or give yourself a minute, otherwise you might hurt yourself. Stretch, stretch, stretch before and after your time at the gym this is the best way to avoid injury. If you have any questions about stretching or cardio workouts there ARE tons online, just google and find what works for you. After one month, start working out five times a week. In your second month six days until you start reaching your target weight. Then, once there dial it back to 3-4 days a week for maintenance. As you are keeping this going remember to progressively keep doing more and more (Incrementally.)

I hope this helps. It's not easy, but if you do it, you'll be a lot better off, if you have any questions let me know.