I need some advice

C

Canez Fan

New member
Whats up to everyone here. I was hoping I could get some advice and some good input on what kind of workout plan would be beneficial for me. Here is my situation. I am a full time student enrolled in a rad tech program. I am at the hospital monday, wednesday, and friday from 7am-330pm and tuesday and thursday I go to school from 8am-430pm. My problem is that after class, clinical, and studying I do not have a lot of time to workout.

Basically what I am looking for is a workout that is intense but not long, no more than 45 minutes-1 hour. I am currently 5'7 220 lbs, and I am aiming to be about 160 lbs by the end of this year.

I also would like some nutritional advice as well. Anything that can help me lose weight. Thanks for any and all advice.
 
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Yes, but not on sundays or any time past 5pm on fridays. This is because I do not work, therefore I must settle for the school gym, which is free as long as your a student.
 
Well given your intense schedule, here's what I would suggest.

1. Nutrition comes first for good reason. It will be the primary factor contributing to your fat loss. You can take one of two routes. The first includes rigidly tracking calories and macronutrients. You would first calculate your maintenance calories (point where energy in = energy out) and then assure you're eating less than this amount each day. Buy using a food scale and something like , you can, with relatively good accuracy, track your intake to ensure a caloric deficit.

If that's not up your alley, you can simply make wise food choices. By wise, stick with natural foods as possible. The diet should consist of the basics, mainly, which include lean meats (chicken/turkey breast, lean ground beef or turkey, flank and top round steaks, eggs, low/no fat dairy, fish, powder, etc), veggies, fruits, nuts and healthy oils. You can cushion this with things that keep you happy but obviously in moderation.

Try to eat as many meals per day as possible. If this ends up being 3, 6 or anywhere in between... it's all good. Each meal should be as balanced as possible. Ideally a meat, some veggies, a fruit and some meals you can have some carbs like rice, oats, whole wheat pasta/bread, etc and other meals you can have some nuts. You get the idea I hope.

If you're not losing weight or inches every 2-3 weeks, adjust your intake accordingly.

If you're losing too quickly (1% per week is ideal), adjust accordingly.

2. I would suggest getting into the gym twice per week to lift some weights. Are you experienced with free weights? I'll await your answer before I go into more detail.

3. Beyond the above, fit cardio in where you can. It doesn't quite matter how or when you do it, just do it. 20-60 minutes of moderate intensity is fine. You should be working hard enough that you feel it but not so hard you can't breathe or speak without gasping. You can run, jump rope, swim, do circuits, hike, bike, whatever.
 
DarkWhispers said:
Well given your intense schedule, here's what I would suggest.

1. Nutrition comes first for good reason. It will be the primary factor contributing to your fat loss. You can take one of two routes. The first includes rigidly tracking calories and macronutrients. You would first calculate your maintenance calories (point where energy in = energy out) and then assure you're eating less than this amount each day. Buy using a food scale and something like , you can, with relatively good accuracy, track your intake to ensure a caloric deficit.

If that's not up your alley, you can simply make wise food choices. By wise, stick with natural foods as possible. The diet should consist of the basics, mainly, which include lean meats (chicken/turkey breast, lean ground beef or turkey, flank and top round steaks, eggs, low/no fat dairy, fish, powder, etc), veggies, fruits, nuts and healthy oils. You can cushion this with things that keep you happy but obviously in moderation.

Try to eat as many meals per day as possible. If this ends up being 3, 6 or anywhere in between... it's all good. Each meal should be as balanced as possible. Ideally a meat, some veggies, a fruit and some meals you can have some carbs like rice, oats, whole wheat pasta/bread, etc and other meals you can have some nuts. You get the idea I hope.

If you're not losing weight or inches every 2-3 weeks, adjust your intake accordingly.

If you're losing too quickly (1% per week is ideal), adjust accordingly.

2. I would suggest getting into the gym twice per week to lift some weights. Are you experienced with free weights? I'll await your answer before I go into more detail.

3. Beyond the above, fit cardio in where you can. It doesn't quite matter how or when you do it, just do it. 20-60 minutes of moderate intensity is fine. You should be working hard enough that you feel it but not so hard you can't breathe or speak without gasping. You can run, jump rope, swim, do circuits, hike, bike, whatever.
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Thank you very much for your input. I am experienced with free weights and weight training in general. I played football in high school and I have lifted weights off and on for the past three years but I was never consistent know what I mean?

As far as the meals go, I can manage 3 meals a day. Anything more than that would not be practical. I only get one break at the hospital between 7-330PM. I will also give that fitday a shot too. If you have any more advice, it would be welcomed.
 
Canez Fan said:
Thank you very much for your input. I am experienced with free weights and weight training in general. I played football in high school and I have lifted weights off and on for the past three years but I was never consistent know what I mean?
Click to expand...

In that case I'd focus primarily on the basics which include the big, compound lifts that call on a lot of muscle to execute. This will be optimal for body composition.

The Basic Lift sticky would be really worth your time to read through.

As far as the meals go, I can manage 3 meals a day. Anything more than that would not be practical. I only get one break at the hospital between 7-330PM. I will also give that fitday a shot too. If you have any more advice, it would be welcomed.
Click to expand...

Planning and preparing your food intake in advance will really help you given your schedule. Cook meats in bulk and package into serving sizes and bag and fridge. You can weigh out and bag your nuts, veggies ,etc. You could even precook rice and the like and weigh it out and package it in advance.

Whatever can make things easier when you're busy.
 
Have you heard of Chalene Extreme? It's an intense home workout video. It would most likely work for you and your schedule.
 
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