Hi new here and wanted some advice

[B'tonGuyver]

Hi guys and goils.

I have just started a new regime to try to loose some weight and trim down before July when i am going on holiday to Silverstone for the GP.

At the moment i am 35 yrs old and i am a carer for my wife who has a musculo-skeletal condition called fibromyalgia and requires ca lot of care. I weight 276lbs or 19st 10lbs i am 5'9.5" tall with a BMI of 40 and seem to carry all my weight on my gut which is hideous and 45" around.

I tried a couple of those online body fat calculators and came up with results which were between 23% and 30% for body fat

2 years ago i changed my whole diet and exercise regime as before that i didn't really have one and for 6 months i did very well i lost 25lbs and dropped 4 inches off my waist then my wife suffered a huge blow and i had to give it up, but now i want to get back to it.

At the moment i am working out 5 times per week.

I do 2x 5mins of cardio on bike or jogging
At the moment my 'trainer' at the gym has asked me to do sort of HIIT with the weight machines by doing 2 x 15 reps with 10-20 seconds in between each machine working legs and upper body but not concentrating on any particular muscle ie biceps.

My workout usually lasts 40-45 mins and by the end i am usually sweating and my heart rate is usually a steady 140-160 throughout.

My diet atm is

Breakfast is a Instant oats shake with semi skimmed milk and some fruit

Lunch is usually Cous Cous with Oily Fish ie tuna or trout or mackerel with vegetables and light dressing

Workouy is usually here followed by a Whey protein shake and fruit.

Dinner is usually Cous Cous or brown rice with fish or chicken and salad

Then usually a oat shake before bed.

Would like to think what people think and any suggestions.
I know i should be looking forward to doing free weight asap but for now not confident enough maybe in a month or so.

Thankyou Lee.

[SpiderDan]

Hey chap

Sounds like you're in a tough spot, my aunt is a full time carer for my uncle and I know how tough it is for her.

1. You say you had to give up a "diet and exercise" regime and you want to get trim for july- You have to change your mind set, truely successful transformations arent completed over a 12 week period and stopped, they are complete lifestyle changes. Regardless of the circumstances you can make good food choices and get some form of physical activity in (gyms arent necessary.) Did you maintain that initial weight loss or has it come back on?

2. Realise your health is just as important to your wife as it is to you....so prioritise it. At 5'9", 19st and 45 inch waist you are a prime candidate for a variety of health problems. If you become sick and ill who is going to look after your wife?

3. Whilst your diet is probably better than what you were eating, you show classic signs of insulin resistance and carbs probably arent going to be your friend. I would really recommend checking out the primal blueprint or the paleo solution. By virtue of the food choices they will be lower carb and probably more suited to your situation

4. Whilst free weights are great and thoroughly recommended doing some activity is better than doing none. Do what you can and what you enjoy.

Hope this helps a little.

[badly_dubbed]

agree with the primal/paleo advice

but im biased

[Dolphinski]

Great advice Dan.

Lee, my mum suffers from fibromyalgia as well as osteoarthritis so I know how hard it must be for your wife. Best of luck with the diet and training!

[B'tonGuyver]

Thankyou all so much for your replies i have checked out the paleo diet looks doable so will try to switch.
If there is anything else you cam think of please let me know

[rash797]

Good luck buddy!