I could really need some help. Some may know that i may not be able to achieve my dream of becoming a police officer. Sine my life is pretty much telling me that i will not get much farther than where i am now, i want to transition.

I'm 39 now and 6ft, 250 lbs. I need a workout and diet to help me before i start hormons. Please, i really need a game plan.

I don't know too much about fitness, but I know that cardio is the best way to loose weight. Maybe try biking to work if it's close enough to?

There's no secret. Eat less and get some moderate exercise. Just walking 30 mins a day and <1,500 calories would do it.

one of the best ways to lose weight that i know of is cutting out carbs from your diet, like completely, only five or six a day at most. that and even just walking makes a huge difference, if you go from doing nothing at all to walking a few miles every day it really boosts your metabolism. the other thing i know of that will help a lot is lots n lots of protein, so lots of meat, which coincides cutting out carbs. it is good to watch the calories to, but if you go from four or three thousand to even two thousand a day, it can make a huge difference. and most importantly! dont measure weight! measure inches! cause you can easily put on more muscle then you loose fat in the beginning, so its better to measure your waist size then lbs.

thats all i can think of at the moment, pm if you want to know more im a bit of a workout nerd, used to be anyway. need to follow my own advice now ^^

My brother go to a cross fit class and has list close to 50lbs in just a few months. There are also some others that are quite effective like the zumba and boot camp.   They are relatively cheap and I have seen a lot of guys and girls with very good results. Lilly is right with eating a high protein diet and with a good exercise regime, the weight should come off.  Best of luck to you!

I'm so glad I came across your post.  I'm 39 and have been lifting since 1989.  Honestly, 99% of cutting (i.e. shedding body fat), is controlling what you eat. You can do cardio out your ass for years but if your not eating right it will all be for nothing. Get on a full ketogenic diet and restrict your daily caloric intake. Getting into ketosis is key. Once your body is burning fat for energy as opposed to carbs is when you can really start to lose body fat.  I could go on and on but all you need to know is already out there, just Google low to no fat ketogenic diet and that is your answer. 

Nonetheless, knowing the answer and following it is not the same. It takes a great deal of personal fortitude and dedication to do this.  BUT, if you can, your desired results of body fat loss are absolutely guaranteed.

Best wishes,

Matthieu

I'm 33, 6ft and at the beginning of the year I was at 250lbs. I'm now down to 189lbs. All I did was count calories, this is easy and helps more than you'd think. I use an app on my phone called My Fitness Pal. Drink a lot of water and eat healthier and smaller portions.

For meats, I tend to eat more poultry now. Breads are all whole grain wheat rather than white (been doing that one for years though). Substitute potatoes with sweet potatoes and try not too have too many fried foods. Generally, if I fry something, I'll fry it in coconut oil because it's good for you. Also, cut out sweets mostly and if I need to have a fix, I'll eat dark chocolate as it's better for you.

I've also found out that staying under your calorie goal all the time is bad for you and will cause the diet to stall. So, one day every 1-2 weeks, I'll go over my limit and eat more unhealthy stuff and it's been keeping my diet at a nice pace.

Exercising would definitely help but I haven't exercised most of the year and I've been losing weight just fine.

Amy

Thanks for the advice but i guess what im wondering is do i shoot for a male workout /diet. Im concerned as alot seem to scream about increasing mass.

As for my diet, one thing that has helped so far is eating at home aa often as possible. Im also drinking more water. Also, setting a schedual seems to be key. But with my inability to sleep i find its hard to do. Thanks.

Quote from: Gadgett on October 12, 2013, 12:11:52 PM
Thanks for the advice but i guess what im wondering is do i shoot for a male workout /diet. Im concerned as alot seem to scream about increasing mass.

As for my diet, one thing that has helped so far is eating at home aa often as possible. Im also drinking more water. Also, setting a schedual seems to be key. But with my inability to sleep i find its hard to do. Thanks.

As long as You are pre-HRT, go with the male routine, but dont do any workouts for upper body. Pretty much any cardio will do and cardio is pretty similar for both genders. At the beginning stages of the HRT You wont notice much difference as Your T will slowly go down, but later Your body will start telling You that the time has come to switch towards female mode, as the body simply wont be able to keep up with male dynamics and energy levels. If You are into jogging, Your speed will start to slow down and You wont be able to get those energy outputs. At the same time, Your stamina will increase quite dramatically and You will be able to run longer... but slower .

Lots of faulty and dangerous information out there from people who dont know anything about fitness. First off, do not eat less than 1200 calories a day, less is not always a good thing and it will only do you more harm than good in the long run.

There are lots of diet plans you can find online so I wont get into that but anyway, like you already know: cardio is key. However do not neglect weightlifting even if you're scared of becoming bulky. Once you start your HRT fat and muscle will redistribute and you'll reap the benefits of a healthy lifestyle beforehand. Good luck!

I'm down 71 lbs since January. Best advice already stated, eat less than you burn, get physical. I consume 1500 calories or less per day and (try) to do 45 mins cardio per week. Eat whatever the heck you want I say as long as you can fit it in under your target caloric intake. Do all of this under medical supervision and be cautious when approaching specific diets (like keto) if you have any pre-existing medical issue like kidney disease, diabetes, etc. Dietitian consults can be very informative and even if they aren't covered, you can sometimes get free advice from supermarkets (our Save-On Foods grocer used to give free tours of the store with a registered dietitian to point out how to check nutritional information, avoid common mistakes when reading nutritional information, ideas for meal prep, etc.)

One thing that really helped was using a smartphone app like Myfitnesspal or Sparkpeople to help record both your daily caloric intake and weight loss progress. Both are free apps, and there are a plethora of others to assist as well.