u/olkaad

Hi!

I'll cut to the chase; I need to lose weight and a large enough portion needs to go asap.

Being followed by a doctor - my nutrition is further below.

A commercial gym opened very close to my home (<2 min walk) and I intend to take full advantage of it. But I need a plan to start with.

Stats:

M40+

6'2" / 189 cm

Current weight: 360 lbs / 163 kg

Starting weight: 413 lbs / 187 kg

Not particularly strong. Week upper body. Weak lower back. Week knees. No previous injuries just weak.

Obviously I'd like to strengthen these areas to avoid serious injury that would derail any consistency I may build.

I follow a number of IG accounts for strengthening my feet and ankles and stretching my legs, hips and back. I've noticed a big improvement in mobility since I've started this.

My diet is (temporarily) set at 1900 kcals a day (accelerated weight loss plan by doctor) until I hit a certain number on the scale before increasing my daily intake to reflect the additional exercise.

As I understand it, and correct me if I'm wrong, I'm not going to get any bigger or grow any muscle in a calorie deficit. My BMR is roughly 2750 kcals.

I already walk an average of 12k steps a day so I do move and it doesn't take much effort to start breathing heavily and no longer be able to hold a conversation so I know my heart rate is up.

So what are my options in the gym? Train for strength? Is it even possible in my situation? Maybe lower weight and train for endurance? It's this part that I'm stuped over. My first goal is to shed enough weight that my body is carrying less dead weight to relieve the strain on my joints and back to eventually be able to lift heavy loads. The only equipment I can't use effectively are the recumbent bike and rower due to the size of my legs. It prevents me from keeping my knees close enough for proper form. But I can still get on it if there's still a benefit.

The nutritional content is the following:

Sweet potatoes

Rice

Beans (variety of types)

Lentils

Ground beef

Ground turkey

Parmesan cheese

Broccoli

Green beans

Green peas

Edamame

Tofu

Olive oil

Sunflower oil

Butter

Tomatoes

Apples

Liquid is 90% water and the rest coffee with milk and sugar.

I hope there's a kind soul out there somewhere that can guide me a bit.

Thanks for reading.

Edit: I'm not taking any GLP-1s and I am indeed counting calories and logging every day.