Where to begin...
#1
FitDay Member
Thread Starter
Join Date: Mar 2011
Location: Ohio
Posts: 138
Where to begin...
Lets see, I'm a 6'4 275 pound 22 year old male. Growing up I always played team sports (you name it I've probably tried it) I went to a college that was out of state and my meal plans consisted of take-out, fast food, and greasy cafeteria slop. Needless to say the pounds packed on quite fast.
Now... Earlier this month I joined a local gym that a few friends and my co-workers go to. It's time for a life change... I workout 5 sometimes 6 days a week with one rest. Usually doing M, W, and F as full body strength training and T, Th, S as cardio with Sunday off.
I haven't changed my diet that much except for replaced soda, sweets, and junk food with healthier options, cutting down proportions, and going out to eat a lot less.
My goal is to drop to 225 pounds by the end of summer. Eventually getting down to around 205 pounds and 19% BF in a year if not earlier.
Now... Earlier this month I joined a local gym that a few friends and my co-workers go to. It's time for a life change... I workout 5 sometimes 6 days a week with one rest. Usually doing M, W, and F as full body strength training and T, Th, S as cardio with Sunday off.
I haven't changed my diet that much except for replaced soda, sweets, and junk food with healthier options, cutting down proportions, and going out to eat a lot less.
My goal is to drop to 225 pounds by the end of summer. Eventually getting down to around 205 pounds and 19% BF in a year if not earlier.
Last edited by Urbanmule; 04-05-2011 at 08:42 AM.
#2
FitDay Member
Join Date: Mar 2011
Posts: 3
thats awesome you sounds like your on the right track.. im 135lbs and 5"1 and i have been mostly jogging to try and get the weight off. i also want to lose 30lbs. any pointers? :P
Last edited by KarenHenson; 03-16-2011 at 01:47 AM.
#3
FitDay Member
Thread Starter
Join Date: Mar 2011
Location: Ohio
Posts: 138
The first thing I did was watch what I was eating and adjust based on that. I love food! so cutting out a lot of the bad stuff sucked, but I feel that going from a sedentary lifestyle smaller portions and healthier options is going to make a improvement no matter what.
For exercise I will do a fully body workout 3 times a week... working out each part doing 3 different exercises at 3 sets, of 15 reps (the lighter weight and more reps you do the leaner the muscle)
So something like this:
Back, Chest, Legs, and abs exercise
Different Back, Chest, Legs, and abs exercise
A different Back, Chest, Legs, and abs exercise
On Cardio days I will do atleast 45min. of either biking, rowing, elliptical... I just try and aim for a certain number of calories or distance and let the time be what it needs to be as long as it's over 45min.
Again not sure if this is any help or if this even is a good system but I can already feel and see the results after a few weeks so I'm sticking with it. Just be sure to switch up the exercises so your body doesn't get use to them
Hope that helped?
#4
Lets see, I'm a 6'4 275 pound 22 year old male. Growing up I always played team sports (you name it I've probably tried it) I went to a college that was out of state and my meal plans consisted of take-out, fast food, and greasy cafeteria slop. Needless to say the pounds packed on quite fast.
Now... Earlier this month I joined a local gym that a few friends and my co-workers go to. It's time for a life change... I workout 5 sometimes 6 days a week with one rest. Usually doing M, W, and F as full body strength training and T, Th, S as cardio with Sunday off.
I haven't changed my diet that much except for replaced soda, sweets, and junk food with healthier options, cutting down proportions, and going out to eat a lot less.
My goal is to drop 30 pounds by the end of May/Early June. Eventually getting down to around 225 pounds in a year if not earlier.
Now... Earlier this month I joined a local gym that a few friends and my co-workers go to. It's time for a life change... I workout 5 sometimes 6 days a week with one rest. Usually doing M, W, and F as full body strength training and T, Th, S as cardio with Sunday off.
I haven't changed my diet that much except for replaced soda, sweets, and junk food with healthier options, cutting down proportions, and going out to eat a lot less.
My goal is to drop 30 pounds by the end of May/Early June. Eventually getting down to around 225 pounds in a year if not earlier.
Regards,
Michael
#5
Urbanmule,
Congrats on making the changes to better yourself. I have a question about your workout. When you say full body workout are you doing compound moves like dead lift, squats & pull ups or isolated moves like leg press, leg curls, etc? I ask b/c I see you also do abs and when I do stuff like dead lifts it works back, legs & my abs, just as chin ups will work my back, arms & shoulders. Just curiors.
Congrats on making the changes to better yourself. I have a question about your workout. When you say full body workout are you doing compound moves like dead lift, squats & pull ups or isolated moves like leg press, leg curls, etc? I ask b/c I see you also do abs and when I do stuff like dead lifts it works back, legs & my abs, just as chin ups will work my back, arms & shoulders. Just curiors.
#6
FitDay Member
Thread Starter
Join Date: Mar 2011
Location: Ohio
Posts: 138
Thanks everyone for your support i know you folks know a lot. 225 by the end of the summer would be awesome, however I feel really burdened when it comes to counting/paying close attention to my diet... Mainly because I have no clue where to begin. To answer 01gt4.6 question, the routine I posted was just an outline to show what I was talking about, I mix in a lot more of both isolated and compound lifts, all depends on what I feel for that day.
Let me know if you have anymore advice or questions
Let me know if you have anymore advice or questions
#7
You have no clue where to begin? Logging food and activities can seem overwhelming at first, trust me you get use to it rather quickly. Seeing that you are wanting to lose weight, you have a goal weight and time already set, you sir, have already begun!
Click the Weight Goal tab and enter in the information for your goal. Then log everything that goes in your mouth. Some people like to eat like "normal" at first, or what their normal is just to see how bad things really were. It can be a big wake up call. Others just dive right in and eat clean. Some allow cheat days or a cheat meal every week, some don't.
The best advice I can give to you is log everything (or as close as humanly possible). This includes food and activities. Now I don't log taking out the trash or minor things, but I do log my hours of sleep and any physical activities I do (work out, cardio, tennis, whatever).
Make sure you burn more than you take in, your weight goal will tell you how much more to burn. Clean eating is key. Some people make small changes and again, others jump right in. The bigger the effort you put in, the better the results will be. No that food are not created equal, 20 grams of carbs from a candy bar isn't the same as 20g of carbs from steamed broccoli. 60g or protein from friend chicken with gravy, isn't the same as 60g of protein from baked chicken breast. Try to limit (or cut out) junk food, sodas, beer, etc. Drink plenty of water and eat health, nutrient dense foods like: lean beef, chicken, fish, veggies, veggies, veggies (oh did I mention veggies?), fruit, nuts, avocados, etc.
Look up the member named tandoorichicken here. His signature tells you what to do.
You may be surprised that some foods you once hated, you'll grown to like or even love.
Click the Weight Goal tab and enter in the information for your goal. Then log everything that goes in your mouth. Some people like to eat like "normal" at first, or what their normal is just to see how bad things really were. It can be a big wake up call. Others just dive right in and eat clean. Some allow cheat days or a cheat meal every week, some don't.
The best advice I can give to you is log everything (or as close as humanly possible). This includes food and activities. Now I don't log taking out the trash or minor things, but I do log my hours of sleep and any physical activities I do (work out, cardio, tennis, whatever).
Make sure you burn more than you take in, your weight goal will tell you how much more to burn. Clean eating is key. Some people make small changes and again, others jump right in. The bigger the effort you put in, the better the results will be. No that food are not created equal, 20 grams of carbs from a candy bar isn't the same as 20g of carbs from steamed broccoli. 60g or protein from friend chicken with gravy, isn't the same as 60g of protein from baked chicken breast. Try to limit (or cut out) junk food, sodas, beer, etc. Drink plenty of water and eat health, nutrient dense foods like: lean beef, chicken, fish, veggies, veggies, veggies (oh did I mention veggies?), fruit, nuts, avocados, etc.
Look up the member named tandoorichicken here. His signature tells you what to do.
You may be surprised that some foods you once hated, you'll grown to like or even love.
#8
FitDay Member
Thread Starter
Join Date: Mar 2011
Location: Ohio
Posts: 138
You have no clue where to begin?
Click the Weight Goal tab and enter in the information for your goal. Then log everything that goes in your mouth.
Others just dive right in and eat clean. Some allow cheat days or a cheat meal every week, some don't.
20 grams of carbs from a candy bar isn't the same as 20g of carbs from steamed broccoli. 60g or protein from friend chicken with gravy, isn't the same as 60g of protein from baked chicken breast. Try to limit (or cut out) junk food, sodas, beer, etc. Drink plenty of water and eat health, nutrient dense foods like: lean beef, chicken, fish, veggies, veggies, veggies (oh did I mention veggies?), fruit, nuts, avocados, etc.
Click the Weight Goal tab and enter in the information for your goal. Then log everything that goes in your mouth.
Others just dive right in and eat clean. Some allow cheat days or a cheat meal every week, some don't.
20 grams of carbs from a candy bar isn't the same as 20g of carbs from steamed broccoli. 60g or protein from friend chicken with gravy, isn't the same as 60g of protein from baked chicken breast. Try to limit (or cut out) junk food, sodas, beer, etc. Drink plenty of water and eat health, nutrient dense foods like: lean beef, chicken, fish, veggies, veggies, veggies (oh did I mention veggies?), fruit, nuts, avocados, etc.
A typical day consists of:
140 oz. of Water and
Oatmeal for breakfast
Snack (granola bar, yogurt, fruit, veggie)
Sandwich for lunch (peanut butter or lean meat)
Snack (granola bar, yogurt, fruit, veggie)
Dinner (lean meats, veggies, rice, soup)
And usually one protein shake after working out
#9
40/40/20 more than like means your calories come from 40%carbs, 40%protein, 20% fat. You see a pie chart once you started logging your food that should your percentages. I tried that for a while, then I switched to 40c/35p/24f. I had good result with both and they are very similar. Now my pie chart looks like the opposite, but it's working. I try to switch it up every now and then.
#10
FitDay Member
Join Date: Mar 2011
Posts: 15
40/40/20 more than like means your calories come from 40%carbs, 40%protein, 20% fat. You see a pie chart once you started logging your food that should your percentages. I tried that for a while, then I switched to 40c/35p/24f. I had good result with both and they are very similar. Now my pie chart looks like the opposite, but it's working. I try to switch it up every now and then.