Okay guys, I need some help!

I don't post over here often but, I need to know one thing!  What the hell do I do when I go to the gym?  I'm confused.  I mean, I didn't get 469 pounds by exercising, so now I don't know what to do.  I do cardio a few times a week.  I run, do the elliptical, and whatnot.  But now being at 240, I feel that I am not working out hard enough! 

I've been stuck at 240 for almost 2 months now, and I am hoping that some exercise will kick my loss back into gear, or at least help me lose some inches.  I don't want to stay at a 38 waist and a XL shirt forever..ya know?  I know I'm 11 months out, and I may be freaking out a bit, but I really really want to get some strength training and a good regimen going.  I just don't know what to do. 

Keep in mind that, while I love to work out with others, I don't have anybody to do it with.  I just need something to build more muscle mass, because I lost alot, and help me just feel better about myself. 

So what do you guys do?  And how much protein and whatnot do you guys suggest getting in a day?

80-120g protein per day.

Best thing I ever did was hire a personal trainer. Even if it's just for a few sessions, or even a free-trial. Get set up on a simple weight work out. Don't waste your time fuddling around the free weight room feeling pathetic and lost. You got help with the weight, now get help with the weights.

If you really can't afford that, find a friend who knows it. If not, man up and start asking questions in the gym. Find someone who looks approachable and tell them what's up. I find people are always helpful when they're filled with work-out endorphins.

 HAHAH!!  Thanks man, I appreciate it.  It's just intimidating that's all.  I have a YMCA membership, so I'm going to see what's offered as far as personal trainers and weight lifting is concerned.  Thanks for your response!

You're dead right. The gym is very intimidating, especially when you're heavy. That's why I say go right trainers. It makes you look really cool, and you become friends with the most Jock-y guys alive.

 Yo, Brok... The Y has a program called FitLinxx.  The are internet linked weight machines.  I loved them because (1) the first session or two came with a trainer and (2) they were a GREAT way to introduce myself to the gym.
Plus, your Y membership gives you free classes.  There are strength classes offered.

Finally, the Y has the MOST INEXPENSIVE training sessions you'll find.  We're talking, like $20-30 for an hour when you buy them in bulk. 

Brok,

Congratulations on your success so far,  You are doing great.   Once place to start a resistance program is right here on OB.  Go to the exercise and fitness forum and on the right hand side you will see a column of topics.  Select resistance training and the last topic on the page is "Beginner Level Resistance training" that illustrates what you can probably start on at the YMCA.  Also the article is written by an OB staff member with his email address at the bottom of the article.  E-mail him, and I bet he would be glad to give you some advice.  Good luck and welcome to the men's forum.

If you are eating carbs, try cutting out the carbs for a while. That would be my suggestion. We RNYers usually try to keep fat and carbs to a minimum, but I am not 100% sure how to suggest for a DSer. Perhaps another DSer will suggest a better answer.

Dude you're a DS man, you need at least 150 to 200 grams of protein MINIMUM to get some muscle mass. A normal body builder eats about 1 gram of protein per lb of ideal body weight....I guess we as DSers should get in more, but I shoot for 200 grams everyday. I'd highly recommend a protein shake before you lift and one within an hour after you lift. YES PROTEIN SHAKE....it gets into the muscles faster...esp whey.

I stayed away from a lot of cardio (and i still do) because I think it increased my appetite for carbs.

What should you do? If you're not experienced in the gym, I HIGHLY HIGHLY HIGHLY recommend springing for 3 or 4 personal training sessions. Weight lifting is great, but you can cause a LOT of damage with poor technique. Let someone show you how to do some of the basics, set up a basic routine for you to start, and get you started. THEN after you know the basics just rotate your routine every few weeks....almost every mens health magazine has general routines you can follow for a few weeks. It's important to change so that you don't give your body a chance to get use to the exercises.

Scott

Thanks Scott, I was hoping that you would chime in with advice about DS. We RNYers are not the guys that can really answer this kind of question.

I hadn't thought about how the cardio may be contributing to my increased desire for carbs.

I am considering getting a personal trainer this winter to help me build up on my lean muscle mass.  I am also currently taking a Group Strength Training class at the Y and love it.  It is a great core workout, and also hits the other muscle groups too.