Need to drop 30lbs by August

[Farns514]

Im not necessarily new here. I came here a while back when i had more time on my hands than i do now and was able to workout a lot more. I have a bet with a buddy thats saying that i can't lose 30lbs by August. I am at school right now and try to workout three times per week while still juggling work.

Gender: Male
Height: 6'3"
Weight: 248lbs

I have a good frame and athletic build. I just need to lose weight and tone up.

I try to go to the rec with one of my buddies and we start off by doing a quick stretch or two. Then warming ourselves up with a game or two of basketball. After basketball we head to lift for about 45 minutes to an hour doing a variety of upper body lifts one day and lower body the next day. After we are through in the weight room we hit the track for about a mile or two. I pretty much stick to water whenever i drink. I want to get rid of the second chin that i have in the pictures below, and get the belly fat off and muscle up.

I am also looking into a boot camp program our school rec is holding in which i would workout every M-W-F morning from 6:30 am-7:30am. I plan to start doing the bike again for 45 minutes a session.

Can anyone offer any suggestions as to what i can do to lose this 30lbs quicker and win this bet? What can i do to better my workout?

EDIT: Here are some pictures from when i first posted in Jan. 2008.

 

[spike99]

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Your many different variety of different exercises (like cardio increase, weights, basket ball fun) sounds great to me. Doing different tasks works many different muscle groups. And, keeps it fun. If something is fun, they will continue that task over a long period of time. Doing both AM and PM sessions is a good mixture as well. Some (like my body) cannot do mornings. re: Drains the body too much. But one can do evening tasks much better. Or, vise-versa. Each body has its own "comfort time" of day to exercise.

I also like the idea of doing sports and "work outs" with another person. Approx 1 month ago, I did 2 consecutive days of weight room "work outs" with my son. On Vacation at Hotel thing. We bounced different movement ideas off each other and where needed, one kept the other peson moving forward. Working was "a buddy" is great fun as well.

Only thing I suggest is to tightly "manage" one's diet as well. If one "works out" more, the average person tends to "eat more". The body's internal triggers want more fuel (sort of speaking) to keep the muscles moving. Do keep a "balanced" diet, reduce intake of "bad" fats, reduce refined (aka: "bad") carbs, avoid "sugar loaded" foods and where possible, have more protien foods. Muscles love protien. Thus, replace bad fats and bad grains/starches (re: bad carbs) with more good protien. But as a general statement, do keep a well balanced diet.

BTW: No after "work out" beers and chicken wings. Definate no-no - if you want to win the bet.

Hope this helps...

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[Farns514]

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Your many different variety of different exercises (like cardio increase, weights, basket ball fun) sounds great to me. Doing different tasks works many different muscle groups. And, keeps it fun. If something is fun, they will continue that task over a long period of time. Doing both AM and PM sessions is a good mixture as well. Some (like my body) cannot do mornings. re: Drains the body too much. But one can do evening tasks much better. Or, vise-versa. Each body has its own "comfort time" of day to exercise.

I also like the idea of doing sports and "work outs" with another person. Approx 1 month ago, I did 2 consecutive days of weight room "work outs" with my son. On Vacation at Hotel thing. We bounced different movement ideas off each other and where needed, one kept the other peson moving forward. Working was "a buddy" is great fun as well.

Only thing I suggest is to tightly "manage" one's diet as well. If one "works out" more, the average person tends to "eat more". The body's internal triggers want more fuel (sort of speaking) to keep the muscles moving. Do keep a "balanced" diet, reduce intake of "bad" fats, reduce refined (aka: "bad") carbs, avoid "sugar loaded" foods and where possible, have more protien foods. Muscles love protien. Thus, replace bad fats and bad grains/starches (re: bad carbs) with more good protien. But as a general statement, do keep a well balanced diet.

BTW: No after "work out" beers and chicken wings. Definate no-no - if you want to win the bet.

Hope this helps...

.

Hah, thanks. It is difficult with the no beer and wings thing. It sucks that i also work at a liquor store and get an employee discount. I am trying to find a drink that is not bad for me. I tend to drink more casual rather than drinking to get messed up. I only drink maybe once a week and 2 times at max a week.

My brother is an Athletic trainer and all and has just become a certified personal trainer but has been too busy to set me up a scheduled plan.

Can anyone suggest any other exercise or cardio that i can do to see fastER results?

 

[spike99]

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For cardio (fat burn) exercises, I do:
- Jog up/down 15 flights of stairs for 15-45 minutes at 3 x sessions per day.
- Skipping rope - 500+ "double jump" skips - every other day (less then 12 minutes).
- 4+ mile jogs every other day (less then 45 minutes).
- TM speed walking. 3.5 mph for 5 minutes then 4.5 mph 5 minutes. Repeat for 35+ minutes.
- Stationary bike for 500 calories burn (usually between 35-45 minutes).
- On hot weather days, peddle bike 10-15 miles every day (40-55 minutes).
- Jog 5 times around my short city block while carrying 3 lbs hand weights in each hand.

These cardio improvement tasks work for me... Hopefully, they work for your body as well...

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[Farns514]

Thank a lot for all the great info. I planned on starting back up on jump roping. I have buddies that have done distance running that have really slimmed up, which is the direction that i plan on going. I saved your workout on my computer so that i can take what i want to do from it on any given day of a work out.

Tomorrow i have class from 8 a.m - 12:15 p.m. and plan to work out right after that by doing a 2 mile run, then hitting the free weights room, and hitting the track once more for another 2-3 miles. Hopefully i can complete all my running. Then off to class again, and on the road for 4 1/2 hours back to Chicago for the weekend.

Thanks Spike99

 

[spike99]

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If it will help, may I also suggest the use of a Daily Exercise Diary. Within your "free form" text Diary, proactively write down the exercise tasks (diet, weight, other health numbers, etc. etc.) you plan to perform for that specific day. Or, details you want to remember for that specific day. And at end of each day, update (edit) your daily post with what items you completed that specific day. For next days, simply reply (to your own posts) to show what tasks you plan / completed for the next day. etc. etc. A diary also allows you to reflect back in time to decide if you are balancing each day and/or doing a nice balance of both cardio & muscle build. An exercise diary also allows you to see what exercise tasks you skipped (for valid reasons) and what exercise tasks you needed to push forward in time.

To view my daily exercise diary, surf: http://weight-loss.fitness.com/weight-loss-diary/28328-spike99s-exercise-diary.html

Hope this helps as well....

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