Just a little background,
I am a 5'9 22 yr old male, and I am really wanting to get serious about fitness. I've never been extremely fit, but I was never too fat, just a little chubby. Then, in March of last year, I had to have a brain surgery, and was incapacitated for most of the summer. Next thing you know, I'm 220 lbs, and my self esteem dropped through the floor. Well, after getting cleared by my doctor, I started to try to get this weight off. The first day, I got on a stairstepper for 8 min on level 1. My body was shaking so bad, people came up to me and asked if I needed help. Talk about depressing!! Now 6 wks later, I get on a treadmill 4x a week, at about 3.6 mph, for a full hour. Still not real impressive, but its a work in progress. On M W F, I do circut training for a full-body workout. I am doing my best to eat right, and I track my progress through fitday.com. I got a body composition test done about 3wks ago, and I was 18.9% bf. I currently weigh 2025bs. I would like to get down to about 185. Just wondering if anybody can give me tips to help lose my fat and get toned. Its kinda difficult when you don't have anybody willing to go to the gym with you, and people give me a hard time about my eating habits. If I need to post my diet and workout plan, I have no problem doing so, so everyone can critique it. I need all the help I can get. I don't know much about this stuff, and I'm slowly losing motivation. Please help!! Thanks everyone!
Here is a copy of my typical food plan. There are very slight variations day to day. I usually have one cheat meal (not cheat day) a week, with two at the most.
#1 0600
Wheat Tortilla
½ cup Egg Beater
½ tsp. Smart Balance Spread
1 Tbsp Salsa
Banana
1 ¼ cup Fiber One
½ cup Skim Milk
#2 0830
½ cup Quaker Oats
1 Tbsp Honey
#3 1030
Whey Protein Shake
½ cup Skim Milk
10 Baby Carrots
#4 1230
1 ½ cup Salad Mix
2 Tbsp Kraft Free Ranch
#5 1400
2 Milton’s Whole-Grain Bread
1 Tbsp Kraft Free Ranch
1-Serving Turkey Breast
1 Slice Fat-Free Cheese
1 Orange
#6 1600 (After Workout)
1 Can of Tuna in water
1 Tbsp Ketchup
#7 1800
1 Chicken Breast on Foreman Grill
1 Tbsp Salsa
½ Cup Baked Beans
1 Milton’s Whole-Grain Bread
1 Tbsp Peanut Butter
Totals:
Calories-2158
Fat-27g Sat-6 Poly-2 Mono-1
Carbs-329
Fiber- 56
Protein- 181
My workout plan: (all exercises 10 reps, 3 circuts)
Monday, Wednesday, Friday:
Warmup-Bike 10 min
Leg Press
Chest Press
Leg Curl
Lat Pulldown
Leg Ext
Overhead Press
Calf Raise
Row
Preacher Curl
Back Ext
Triceps Pressdown
Dumbell Curl
After lifting, I hit the treadmill for 45-60min.
On Tues, Thurs, and Sat, I hit the treadmill for 60min, and do crunches and push-ups.
I am a 5'9 22 yr old male, and I am really wanting to get serious about fitness. I've never been extremely fit, but I was never too fat, just a little chubby. Then, in March of last year, I had to have a brain surgery, and was incapacitated for most of the summer. Next thing you know, I'm 220 lbs, and my self esteem dropped through the floor. Well, after getting cleared by my doctor, I started to try to get this weight off. The first day, I got on a stairstepper for 8 min on level 1. My body was shaking so bad, people came up to me and asked if I needed help. Talk about depressing!! Now 6 wks later, I get on a treadmill 4x a week, at about 3.6 mph, for a full hour. Still not real impressive, but its a work in progress. On M W F, I do circut training for a full-body workout. I am doing my best to eat right, and I track my progress through fitday.com. I got a body composition test done about 3wks ago, and I was 18.9% bf. I currently weigh 2025bs. I would like to get down to about 185. Just wondering if anybody can give me tips to help lose my fat and get toned. Its kinda difficult when you don't have anybody willing to go to the gym with you, and people give me a hard time about my eating habits. If I need to post my diet and workout plan, I have no problem doing so, so everyone can critique it. I need all the help I can get. I don't know much about this stuff, and I'm slowly losing motivation. Please help!! Thanks everyone!
Here is a copy of my typical food plan. There are very slight variations day to day. I usually have one cheat meal (not cheat day) a week, with two at the most.
#1 0600
Wheat Tortilla
½ cup Egg Beater
½ tsp. Smart Balance Spread
1 Tbsp Salsa
Banana
1 ¼ cup Fiber One
½ cup Skim Milk
#2 0830
½ cup Quaker Oats
1 Tbsp Honey
#3 1030
Whey Protein Shake
½ cup Skim Milk
10 Baby Carrots
#4 1230
1 ½ cup Salad Mix
2 Tbsp Kraft Free Ranch
#5 1400
2 Milton’s Whole-Grain Bread
1 Tbsp Kraft Free Ranch
1-Serving Turkey Breast
1 Slice Fat-Free Cheese
1 Orange
#6 1600 (After Workout)
1 Can of Tuna in water
1 Tbsp Ketchup
#7 1800
1 Chicken Breast on Foreman Grill
1 Tbsp Salsa
½ Cup Baked Beans
1 Milton’s Whole-Grain Bread
1 Tbsp Peanut Butter
Totals:
Calories-2158
Fat-27g Sat-6 Poly-2 Mono-1
Carbs-329
Fiber- 56
Protein- 181
My workout plan: (all exercises 10 reps, 3 circuts)
Monday, Wednesday, Friday:
Warmup-Bike 10 min
Leg Press
Chest Press
Leg Curl
Lat Pulldown
Leg Ext
Overhead Press
Calf Raise
Row
Preacher Curl
Back Ext
Triceps Pressdown
Dumbell Curl
After lifting, I hit the treadmill for 45-60min.
On Tues, Thurs, and Sat, I hit the treadmill for 60min, and do crunches and push-ups.
