I am Oliver. I am 35 years old male. I weight 222 lbs (101 kilos). I am 5 foot 7 with a large muscular build.
I have accepted that I am obese (and have been for 5 years). What I would like to do is find a progressive exercise and diet plan to loose the fat and keep the muscle. Can you suggest any plans/links please as I am not having much luck searching online?
I have lots of freetime, but I don't want to join a gym or eat complicated recipes. I have a bike and some dumbells at home. Believe it or not I was using the bike frequently over the last 6 months ( 3 times per week for 45 -60 mins) but have gained 2 kilos (4 pounds) rather than lost it... which leads me to diet which is where I might be going wrong...
I am happy eating soup and chicken breasts 7 days a week for example, I feel overwhelmed with complicated diets or all meat or special fruit type of diets.
Any questions, please ask. I hoping that someone can relate to my situation and perhaps share a link on a exercise+diet combo to suit, please?
If you want to retain most of your muscle mass while you lose fat, then you will have to incorporate a fair degree of strength training in your routine, at least every 2 days for optimal results. Your body creates additional muscle to manage your fat, and as you lose the fat, it will let some of this muscle go. You really can't stop that from happening, but you can lessen it considerably.
Chicken breast is a good dietary choice, provided you eat it boneless and skinless. Soup is not usually a good choice unless you make your own. Canned soups are one of the worst culprits for very high sodium (even the lower sodium varieties), too much of which can cause water retention and unsafe rises in blood pressure.
A good diet at its core incorporates a healthy variety of fruits and vegetables. Beyond that, whole grains and beans/legumes are good choices, in moderation. It is difficult to get adequate protein without eating a lot of meat, but it is doable. Lowfat or fat free dairy, nuts, and beans are decent sources of protein. Also, try to stay away from "diet" foods as much as possible, as most of them are largely composed of artificial and overly refined ingredients. It's better to eat the real thing and eat less of it.
One more thing - the more slowly you lose weight, the more muscle mass you will retain. Keep your weight checked regularly. If you find yourself losing more than 1-2 pounds per week, then I recommend you adjust your routine accordingly to get in that loss range. Normally, most obese people can safely lose 3-4 pounds per week provided they're not starving themselves, but a slower approach is probably best considering your goals.
To lose weight, be at a calorie deficit. I think everyone can benefit from counting their calorie intake, at least for a while.
To retain your muscle as you lose weight 1) ensure adequate protein intake (say 111g - 222g) 2) do some resistance training - for example twice a week and targetting all major muscle groups.
To be healthy, eat healthy foods - make plant foods like vegetables, beans and fruit a big part of your diet.
When I was starting out I read Tom Venuto's "Burn The Fat Feed The Muscle" e-book (he has a bunch of free articles on the internet, though). I also read Joel Fuhrman's "Eat To Live" (regular book, from the library). I got a lot from both of them even if there was some conflict, but ultimately health won out so the second one rules for me.
The most complicated things I do are salads and smoothies - and they are not complicated.