Gavin- wrote if you give me your weight and height , i can give you the recommended calories to intake for fat loss.

5'8 and 20 stone

today ive eaten 372 calories accoring to the meal pack thing and a orange juice thing which is 140 calories

kamilca wrote today ive eaten 372 calories accoring to the meal pack thing and a orange juice thing which is 140 calories

In order to lose body fat and weight, you need to be burning a lot of the calories your body is taking in. It takes burning 3500 calories to lose 1 pound. if your daily calorie requirement to maintain your weight is 2,500 calories, you'll need to either eat less or exercise more. I recommend trying to cut down on calorie intake and do a lot of cardio workouts. You said you have bad knees which won't give you much success running, id recommend using an elliptical, you may need to either join a gym for this or purchase one, but it can well be worth it. You can keep track of how many calories your burning each time you use it. Along with this, I would do a lot of body weight exercises, jump rope, squats, etc. The main key to losing weight is burning more calories then your body is taking in.

Another workout routine route could be buying a workout program that you use at home on a TV. Such as p90x, insanity, etc. This route comes with a lot of information on what to do diet wise, and workout wise. I personally know someone who trained at one of my old gyms who did p90x, and had great success. It's all a matter of how bad you want it. Anything can be achieved if you set your mind for it and destroy your goals.

Obviously stay away from sweets, soda, high carbs, high sugars, etc. I really hope I was of some assistance man. If you have any questions or need any help feel free to shoot me a PM whenever.

It's honestly so much about exercise. Yeah eating right is very important but you just combine it with exercise in order to lose weight. It's all about consistency aswell.

Use this calculator type in your details and see how many calories you need to eat

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kamilca wrote

Since my last post on here ive lost about 2 stone, Ive recently attracted the attention of a female so guess its working. going to keep the workout and clean eating the best I can

That's great to hear man keep going soon you will reach your goal down the line.

I saw this post last night and I was trying to piece some personal information together to share.
Unfortunately I didn't manage to but anyways..

Congrats man, that's a huge achievement and i'm very proud. I myself have been on the same journey, gym 5 days a week, eating habits were changed. I lost quite a bit of weight as I was a very large guy.
Be sure to update us every few weeks/ months so we can see your progress.

Exercise, eat a healthy diet. Not to the point where you don't eat at all but eat and exercise.

Also i am proud of what you're doing, good luck to you!

At the end i would like to see a before and after pic.