Hi there,
Curently I weigh in at about 305, lost about 15 pounds in the last month. As you can probaly guess my goal is to lose weight, alot of weight, and I am trying to dig in for the long haul.
The following is a typical weekday during the past 2 weeks:
7:15 AM - Wake up.
7:45 AM - Breakfast : 1 egg whole & 2 egg whites on 2 slices of whole wheat grain bread, and half of a grape fruit
8:30 AM - Work
10:30 AM - Snack: 1/2 serving (12 kernels) of almonds and a 100g serving of yogurt
1:00 PM - Lunch: Protien Shake (made with ISO XP protien, 100g of broccoli, a packet of Quaker instant oatmeal and 500 ml of skim milk) and half of a grape fruit
4:00 PM - Snack: 1/2 serving (12 kernels) of almonds and a 100g serving of yogurt
5:00 PM - Work Ends
7:00 PM - Protien shake with ISO XP protien and water
8:00 PM - workout (upper body or lower body)
8:20 PM - 20 to 25 min walk, 3.5 mph pace
9:00 PM - Supper: 200g of chicken breast, 3 cups of baby spinach, half of a rainbow pepper and half of a grape fruit
12:30 PM - Bed
I try to switch my food up, apples instead of yogurt, eat salmon twice a week for supper. My daily caloric intake is about 2000 cals give or take 100 depending on how I switch things around with 40% protien, 40% Carbs and 20% fat. Based on some calorie calculators I have used, I burn about 4000 calories between regular activities and my exercise.
My workouts usually last only 15- 20 minutes(5 or 6 times a week) and consist of:
4 sets of 4 exercises done in a row,
Upper body
Bench press, one armed rows, shoulder presses, tricep extensions(switched with a bicep exercise every other upper body day)
Lower Body
Squats, leg extensions, leg curls, and standing calve raises
Move from one exiercise to the next with no breaks until all 4 are done, wait 1-2 minutes repeat for 4 sets, 8 reps a piece with a light to moderate weight
I plan on switching up my exercise routine within 2 weeks, just wanted to take a month to stregthen myself up and get into the habit of working out.
So, after taking a look at the above, can anyone see any major or minor flaws in what I eat. One thing I do have to work on is my weekend eating, but that is another story... I would greatly apperciate any advice that anyone may have.
Curently I weigh in at about 305, lost about 15 pounds in the last month. As you can probaly guess my goal is to lose weight, alot of weight, and I am trying to dig in for the long haul.
The following is a typical weekday during the past 2 weeks:
7:15 AM - Wake up.
7:45 AM - Breakfast : 1 egg whole & 2 egg whites on 2 slices of whole wheat grain bread, and half of a grape fruit
8:30 AM - Work
10:30 AM - Snack: 1/2 serving (12 kernels) of almonds and a 100g serving of yogurt
1:00 PM - Lunch: Protien Shake (made with ISO XP protien, 100g of broccoli, a packet of Quaker instant oatmeal and 500 ml of skim milk) and half of a grape fruit
4:00 PM - Snack: 1/2 serving (12 kernels) of almonds and a 100g serving of yogurt
5:00 PM - Work Ends
7:00 PM - Protien shake with ISO XP protien and water
8:00 PM - workout (upper body or lower body)
8:20 PM - 20 to 25 min walk, 3.5 mph pace
9:00 PM - Supper: 200g of chicken breast, 3 cups of baby spinach, half of a rainbow pepper and half of a grape fruit
12:30 PM - Bed
I try to switch my food up, apples instead of yogurt, eat salmon twice a week for supper. My daily caloric intake is about 2000 cals give or take 100 depending on how I switch things around with 40% protien, 40% Carbs and 20% fat. Based on some calorie calculators I have used, I burn about 4000 calories between regular activities and my exercise.
My workouts usually last only 15- 20 minutes(5 or 6 times a week) and consist of:
4 sets of 4 exercises done in a row,
Upper body
Bench press, one armed rows, shoulder presses, tricep extensions(switched with a bicep exercise every other upper body day)
Lower Body
Squats, leg extensions, leg curls, and standing calve raises
Move from one exiercise to the next with no breaks until all 4 are done, wait 1-2 minutes repeat for 4 sets, 8 reps a piece with a light to moderate weight
I plan on switching up my exercise routine within 2 weeks, just wanted to take a month to stregthen myself up and get into the habit of working out.
So, after taking a look at the above, can anyone see any major or minor flaws in what I eat. One thing I do have to work on is my weekend eating, but that is another story... I would greatly apperciate any advice that anyone may have.