Patella Tendonitis vs Overweight body needing to lose FAT FAST

[ChampionLeonardo]

Hi I'm new to Gymnation

I have patella tendonitis on both knees and need to lose 60kgs in 2014 my GOAL.

I weigh 162kgs and i'm 25yrs old and i'm only 5'8inch tall on the verge of getting diabetes *dash1*

so need to drop my weight down and Fast and through these injuries,

Can anyone give me tips and tricks or guidance and advice on how to go about this.

How do I start? Maybe Training Programme I can Use? Certain workouts I should avoid or do more?

HELP IS NEEDED *help*

[Ben0]

Good on ya mate, got to start somewhere. This is going to be 90% diet related for you. Have you got that side of things all sorted?

[ChampionLeonardo]

Thanks Ben0

 

I kind of have an idea of my diet, but not 100% on it, really keen to get some help if you have any advice.

 

for weight lose do you think having protein shakes will help as meal replacements?

 

was looking changing slowly, for me now, NO fizzy and no Carbs after 6pm. 2 things which I have started and hope to maintain which is the hardest part lol

 

 

[Ben0]

Do you want to post up your current diet? Will can then tell you what changes you can make. Yes fizzy is out, but if you really crave it go for the 0cal colas, (coke zero, pepsi max etc) Dont be to scared of having some carbs after 6pm, its not a big deal. Protein shakes can be helpful if you are having trouble eating enough protein each day, a slow release protein (casein) is also good to take before bed.

Taking it back to the basics you have 3 macros you want to keep an eye on:

Carbs

Protein

Fat

You need a balanced mix of all for a balanced diet. A genral rule of thumb is 1g of protein per 1lb of body weight. But in your case being 160kg im sure that wouldnt be need to be that high, between 200-250g would be plenty Id say

If you have a smart phone get the myfitnesspal app and start entering the foods you are eating and you will soon get an idea of what is good and bad. Try a set amount of cals for the week and monitor your weight, see if it goes up or down, and ajust your cal intake to suit.

It seems an impossible task at first, but once you see the weight start dropping off it becomes normal quite quickly! Dont get me wrong it has it shit days but thats all part of it! If you slip up just pick it back up from the next meal

You should see good results from some small changes, no need to stave yourself or run your self into the ground doing cardio.

Good luck! 

 

 

 

[Gymaholic]

Hi mate first of all welcome and congratulations on your life-changing decision.

The things Im about to say are my opinions, no "science" behind them, no studies done (even if there is I dont know haha) I cant prove to you that these are facts but they are just what worked for me during my weight loss journey. In my personal opinion the most important things especially when losing weight is determination and consistency. Your diet will be doing most of the job for you and I dont think you need to exercise like an animal especially at your stage. Some cardio would help and swimming is really good as it doesnt put stress on your joints and its a good calorie burner. Weight loss is really all about calories out vs calories in. You should start by finding a bmr calculator online, bmr stands for Basal Metabolic Rate and it is how many calories your body needs for maintenance. ( Pretty sure its either bmr or tdme or something like that, Im im wrong please correct me someone ) Once you have figured out what your BMR is you just need to consume less calories than that. Its common sense to cut out sugar, saturated fats and such from your diet but im sure you know that already. A really good thing to do is walking in the mornings. So wake up 30 minutes earlier, 1 hour if you can and go for a walk on an empty stomach. I heard these was some science behind this but meh, it worked for me so Im telling you. Thats all from me man, good luck and congratulations on coming thus far. Dont try to go too fast, its gonna take time but time passes either way. 

[Pseudonym]

^ Good posts, guys.

Welcome, ChampionLeonardo. I'm just going to echo what these guys have said... Good on you for making a start. Remember, this game is all about persistence, especially with your diet.

So let's just start with that. Post up everything you'd eat and drink in an average day, with guesstimated quantities if you can.

[Ketogains]

Hey  Leonardo - welcome  

There losing weight can be tricky, theres more to it than the simple energy in vs energy out shit that the ingnorant love to throw at you. for example you could ne insulin sensative / resistant grelin resistant, or leptin resistant. all of which will affect your metabolic rate and satiety triggers.

First things first though, you can never out train a bad diet. that bag of chips = 40 mins on a treadmill, i know if i had to pay for the bag of chips up front with a 40 min jog i would probably just say stuff the chips its not worth it lol. cleaning up your diet is a must.

I suggest that you commit to drinking only water if you can - i myself do like a bit of flavor in my beverages but the fastest losses will be from drinking just water - with one exception which i will explain later. perhaps a squeeze of lemon into your water. one other thing make sure you are drinking enough of it at least 2 liters a day.

I would invite you to look into ketogenic diet options along with intermittent fasting, main benefits i have found via this lifestyle is that while running keto i dont get anything near the hunger pangs i do when i eat carbs and sugars since when the body runs out of energy from what i ate it simply moves onto my fat stores as it is already configured for fat as its main energy source. i find that i eat a lot of meat and stirfrys and eggs there are a few almond meal recipies to make a bread like substance if you miss that. Oh yeah - heres the best part every week you can have a party / a big fat cheat meal where you can eat whatever you like pizza icecream whatever, the more the better, it tricks the body into producing more of the fat burning chemicals which wil diminish over time as the body tries to find equalibrium - the trick being to be always shifting the goal posts.

Sounds counter intuitive and to some just plain wrong based on what they have heard all thier lives but in the last 6 months i have lost 16kg - i didnt do cardio either - this year however im building a new habit of 40 mins on the treadmill every morning.

Suggest that excersize be done early morning, you can always find time in the morning things like overtime at work or the random life events never get in the way at 6am even something as simple as a 30 min walk can potentiate the metabolic burn rate for the whole day.

Other things that can potentiate the metabolic burn rate are a good cup of med roast coffee first thing in the morning - but later than mid day can affect sleep which is important. if running a ketogenic lifestyle some coconut oil and butter (20-30g) in coffee will provide energy in the morning without supressing cortisol levels. Nicotine - if your a smoker an early morning puff with your coffee will suppress hunger. if you know someone whos giving up nick a couple of trays of the lozenges off them and give it a try lol - just kidding i dont advise that.

Intermittent fasting, awesome on many levels - it just means shortening your feed window and lengthening you fasting window - i myself dont eat till midday and wont eat after 6:30pm. it has been shown that HGH (human growht hormone) ramps up significantly within the forst 24 hours of a fast even up to 2000% this is to protect muscle from autophagy (catabolic breakdown of  muscle to scource aminos for other jobs) this allows you to take full advantage of the early morning cortisol spike (massive fat burning part of the day) lasts till about 10:30am unless you eat something and raise insulin levels which will trigger it to end imediatly. one other thing about intermittent fasting - since i have shortened my feed windo i have 2 meals - its a lot easier to a calory deficit with 2 meals even if you eat until you FEEL full.

Anyway these are things im doing its workin for me and i feel good - my blood work / sugar levels / blood pressure are all fine and losing about 2.5kg a month - although i will mention that in the first week you will feel like crap - after that its plain sailing.

[tim.napier]

Hey mate,

well done on taking the first steps to start with. I am curious as to what treatment you have had for your tendonitis. I too have the same problem. In my experience of it so far its a hard thing to get rid of.

[Chemo]

Hey bro.

youve found a great place for support and information. Half the battle is knowing what to do eh.

ive had patella tendonitis due to a high kneecap and squatting way above what I was ready for.

I think diet and weightloss will be most important as reducing the load on that tendon will be the first thing to address, I will let the others help you with diet, but I'll share with you things that helped me recover my knee. 

- ibuprofen after exercise is a huge help. Keep that inflammation and pain away, the more it hurts, the more your body will compensate to protect it. Not always in a good way though.

- don't run until the pain is significantly better. At most fast walk on an incline treadmill.(works the glutes) a general rule with this, is if it hurts, don't do it.

- check your posture, if your back has a strong curve and your bum pokes out a bit, it's likely you have weak glutes and or abs. Tight hamstrings and hip flexors. And possibly more. This can cause subtle issues with knee tracking. Even stuff like getting out of a chair will be hard on the knees.

to solve this get yourself to a physio and get them to help you with exercises and stretches that address your weaknesses.

Being conscious of posture when you walk is also helpful, more so in your case as I think walking willbe one of the best forms of exercise you can do.

 

 

A few questions: do you have a desk job/ sit a lot?

How often do you exercise currently? If so what do you do?

When do you feel pain? How often, and what movements do you have trouble with?

 

hope that helps a bit, and welcome

[maccaz]

i lost 42 ish kg in less than a year before I knew anything about nutrition etc. Definitely not the ideal way but it worked:

Zero carb, or as close to zero carb as possible, less than 15g/day

didnt count calories until i got down to 100kg, then aimed for 2000cal/day (low but did this on purpose cos im pretty rough with measuring so always went a bit over)

treat carb refeeds and cheat meals/days as the same, once a month have a mean junk food binge lol

Cut alcohol out completely.

lift as often as you can, and do 20mins minimum walk after lifting

drink shit loads of water, im talking 5+ litres a day

when you get sick of water have the odd coke zero or something

 

typical meals consisted of cheap steak, eggs, cheese, green veges.

 

boring as shit but works