ok im 24 years old and 5'11 and im at 265 pounds and wanting get down to 200 pounds but i need help like i drink water and and go to the gym but i need help on a gresat food plan that help but im lost and just wanting see if anyone can help me get a food plan like make a list what to \eat and all and what to do at the gym so it help
need help
- Thread starter lowram120
- Start date
check the stickied threads in the nutrition forum... as well as the exercise forum and you should be on your way to getting the info that you need
xdanx
New member
At the gym, do low weights, high reps on all the machines. Do some cardio to warm up when you go in, try to aim for atleast, atleast 10min on Cross Trainer (ski machine) and 10min on excercise bike.
You dont really need a food plan, I found that made it harder for me.
Just eat healthy things. For breakfast, have a bowl of cereal (special K or cornflakes are really good), or the oat/wheat stuff.
If you need a hot breakfast, and allow yourself 1-2 of these a week, have beans on toast or egg on toast, with 1 peice of bread instead of 2.
For dinner, have something like a baked potato with beans, or a salad if you can eat that. I know the 'S' word is aweful hehe
You know what im getting at, if you excercise and dont eat garbage, e.g chocolate, chrisps ect you should be fine.
For tea, something with meat is always good, or fish...
Just trying to help, it may not be for you, but it does me!
Remember, drink plenty of water.
You dont really need a food plan, I found that made it harder for me.
Just eat healthy things. For breakfast, have a bowl of cereal (special K or cornflakes are really good), or the oat/wheat stuff.
If you need a hot breakfast, and allow yourself 1-2 of these a week, have beans on toast or egg on toast, with 1 peice of bread instead of 2.
For dinner, have something like a baked potato with beans, or a salad if you can eat that. I know the 'S' word is aweful hehe
You know what im getting at, if you excercise and dont eat garbage, e.g chocolate, chrisps ect you should be fine.For tea, something with meat is always good, or fish...
Just trying to help, it may not be for you, but it does me!
Remember, drink plenty of water.
maverick2
New member
I'm with Dan. Special K is the bomb.
Vanilla almond and cinnamon pecan are both very nutritious and delicious.
For proteins, try to stick to chicken, turkey, beans, and fish. Red meat and pork are much higher in fat.
I would switch from white bread to whole wheat, as well as whole milk (if you drink it) to skim, those sorts of things. There are lots of healthy alternatives for foods you probably eat already.
Vanilla almond and cinnamon pecan are both very nutritious and delicious.
For proteins, try to stick to chicken, turkey, beans, and fish. Red meat and pork are much higher in fat.
I would switch from white bread to whole wheat, as well as whole milk (if you drink it) to skim, those sorts of things. There are lots of healthy alternatives for foods you probably eat already.
yo
thank you yea i been trry get on a eating oat and see i thougt about eating a thing oats when i get up and wait 2 1/1 hr eat a apple por somthing like that and then liker a few place of tuckey with like little bit cheese and then a other 2 hrs later eat a apple again and then dinner chicken and brown rice or chicken and beans what yall andde yea i just need get the milk yall talking about but yea i droped soda drinks
thank you yea i been trry get on a eating oat and see i thougt about eating a thing oats when i get up and wait 2 1/1 hr eat a apple por somthing like that and then liker a few place of tuckey with like little bit cheese and then a other 2 hrs later eat a apple again and then dinner chicken and brown rice or chicken and beans what yall andde yea i just need get the milk yall talking about but yea i droped soda drinks
Read the ingredients list - one of the ingredients in Special K _ is HFCS an ingredient that really should be avoided and is not the least bit healthy....I'm with Dan. Special K is the bomb.
Vanilla almond and cinnamon pecan are both very nutritious and delicious.
High fructose Corn syrup
It's corn syrup that undergoes a process to m ake it extra sweet - so the manufacturers can save some money...
ive seen a few studies that show (and I am aware that studies can be skewed for any results) that HFCS turns off the hormone that denotes satiety and is one of the primary causes of obesity...
By all accounts - except for the corn producers - every health expert says it should be avoided -and the sad fact it's iin most every mass produced item - especially whole grain breads...
I know i've posted a bunch of articles oon it on this forum -b ut spend some tme googling...
It's corn syrup that undergoes a process to m ake it extra sweet - so the manufacturers can save some money...
ive seen a few studies that show (and I am aware that studies can be skewed for any results) that HFCS turns off the hormone that denotes satiety and is one of the primary causes of obesity...
By all accounts - except for the corn producers - every health expert says it should be avoided -and the sad fact it's iin most every mass produced item - especially whole grain breads...
I know i've posted a bunch of articles oon it on this forum -b ut spend some tme googling...
I'm interested in hearing why you make this recommendation?
And what do you consider high reps?
that's the advice given from most weight loss books and websites in fact the book that came with my weight bench, that's what it says to do for losing weight... it got thrown out pretty quickly -the book - not the bench
Steve - I wondered about that, too. I heard that you were supposed to do low reps of the highest weight you can handle to failure, so that's what I've been doing.
Well not to go off course here, but I think the OP will get something out of this so.....
There really isn't a right and wrong and what is considered optimal will be different for each individual circumstance.
For instance, more than likely high volume programs like those usually associated with light weights and high reps tend to expend more energy. That said, these can be optimal for people who have a lot of fat to lose since caloric expenditure is the primary concern in order to get the excess weight off.
But as you move along the spectrum towards leanness, volume of training and caloric expenditure becomes less of a concern and muscle and strength maintenance becomes more of a concern.
Follow me?
Here's two examples to solidify what I mean by this:
I'm currently working with two women who are extremely obese. They've got the issues most would associate with anyone carrying around hundreds of excess lbs..... decreased mobility, limited strength, poor cardiovascular health, etc, etc.
I'm not going to program any sort of complex exercises with heavy training for these women as it would be pointless. a) losing muscle isn't a concern at this stage in the game for them. Heavy training best stimulates muscle maintenance so it's out. b) complex exercises like squats for example are pretty much impossible as their center of gravities are so off beat that they'd fall over. c) again, i'm in this for caloric expenditure for these women.
Then for the opposite end of the spectrum, take someone like myself for example. Losing fat for someone like me is very different than losing fat when you're someone like the women above. We are not biologically hard-wired via evolution to be lean and musclular.... quite the contrary actually. So when someone who is already relatively lean is looking to get leaner, muscle loss is a likely probability if you don't take the necessary actions. One of these actions is more of a strength-oriented focus with regards to your resistance training program.
In these latter cases, I don't use weight training as a primary means of "metabolic disturbance" from the get-go..... it's not about the caloric expenditure the bout of training provides. Rather, it's about the signaling the bout sends to the body. The caloric deficit can come from other mechanisms (i.e. cardio and diet)
Basically the leaner you get, the more sensible and economical you must be in your approaches.
I'll add that it's usually not an all-or-nothing proposition though, keep in mind. Most of my routines have a combination of strength and volume work.
You also made a comment about going to failure.
Going to failure too often is a no-no.
This is even more true when dieting.
Lifting to failure causes a lot of disruption in the body and while dieting, recoverability declines. This is tied into that economy of choices from above.
I could get pretty technical with the whys and I'm not too sure how to explain it without doing so. Suffice it to say though, that one should avoid maximal efforts, including reps to failure, except on an infrequent basis.
Last edited: