Happy New Year!
I've never really done New Years resolutions before but I think this one is attainable and reasonable.
Current stats: male, 25, 6'1", 240lbs
In grade 12 I was 180lbs and had a weightlifting/gym glass 5 days a week. Over 7 years that means I've gained 60 pounds, or just over 10 pounds per year. However, the majority of that weight (going from 200 to 230) was put on in 2010-2011 as I was getting over a breakup, in my last year of my undergrad, doing security work, and moved in with and started dating someone new (who ate fast food and hated cooking). I've been at 240 basically since 2011-2012. I've dropped to 235 and been up to 245 without any big diet or exercise changes. I was going to the gym between 3-5 days a week, although there were some weeks I missed due to work/schedule issues.
Now, I think I can commit to 4 days a week at the gym without any issues and the math seems to add up. 60 pounds in 12 months = 5 pounds/month, which is within safe and reasonable guidelines. A guy my size needs about 3000 calories a day and can lose weight with 2400 calories per day.
Below is what I've already been doing, but making it more stable and tweaking it a bit with your suggestions should get me where I need to be.
Meal Plan
Breakfasts
Bowl of cereal or
2 pieces of whole wheat toast with peanut butter and jam or
One English Muffin with peanut butter and jam or
One bowl (two packages) of oatmeal
Morning snack
Usually a banana and a granola bar
Lunches
Usually sandwiches (two pieces of whole wheat bread with meat, cheese, lettuce or tomato, mustard or mayo, and margarine)
Sometimes a bowl of soup with crackers
Sometimes leftover supper meals, but this is rare
Afternoon snack (after workout)
Usually an apple, some peanuts, sometimes some yogourt or cottage cheese or a few cookies
I'm wondering if adding in protein powder at this time would cut down on the snack foods and tide me over til supper
Suppers
Variety between: Meats: chicken, pork chops, ground beef, steak/other cut of beef, sausage; starch: potatoes (mashed, fries, baked, scalloped), rice, or pasta; vegetables: steamed broccoli or carrots or green beans, raw carrots, or salad.
Night snack
(This is where it's difficult): Sometimes a few cookies, chips, peanuts, yogourt, cottage cheese, sometimes the supper meal is large enough and I'm full til bedtime.
Workouts
1 hour/day x 4 days per week:
Warm up: 10-15 minutes treadmill run (about 1.6km but I will get better)
Day A (alternating):
Triceps and shoulders
Core
Legs (light)
About 6-8 exercises total, 3 sets of 12-15 reps each
Day B (opposite days of A):
Biceps and back
Core
Legs (light)
About 6-8 exercises total, 3 sets of 12-15 reps each
Cool down:
10-15 minutes treadmill run, elliptical, or stationary bike
Any thoughts and suggestions are appreciated!
I've never really done New Years resolutions before but I think this one is attainable and reasonable.
Current stats: male, 25, 6'1", 240lbs
In grade 12 I was 180lbs and had a weightlifting/gym glass 5 days a week. Over 7 years that means I've gained 60 pounds, or just over 10 pounds per year. However, the majority of that weight (going from 200 to 230) was put on in 2010-2011 as I was getting over a breakup, in my last year of my undergrad, doing security work, and moved in with and started dating someone new (who ate fast food and hated cooking). I've been at 240 basically since 2011-2012. I've dropped to 235 and been up to 245 without any big diet or exercise changes. I was going to the gym between 3-5 days a week, although there were some weeks I missed due to work/schedule issues.
Now, I think I can commit to 4 days a week at the gym without any issues and the math seems to add up. 60 pounds in 12 months = 5 pounds/month, which is within safe and reasonable guidelines. A guy my size needs about 3000 calories a day and can lose weight with 2400 calories per day.
Below is what I've already been doing, but making it more stable and tweaking it a bit with your suggestions should get me where I need to be.
Meal Plan
Breakfasts
Bowl of cereal or
2 pieces of whole wheat toast with peanut butter and jam or
One English Muffin with peanut butter and jam or
One bowl (two packages) of oatmeal
Morning snack
Usually a banana and a granola bar
Lunches
Usually sandwiches (two pieces of whole wheat bread with meat, cheese, lettuce or tomato, mustard or mayo, and margarine)
Sometimes a bowl of soup with crackers
Sometimes leftover supper meals, but this is rare
Afternoon snack (after workout)
Usually an apple, some peanuts, sometimes some yogourt or cottage cheese or a few cookies
I'm wondering if adding in protein powder at this time would cut down on the snack foods and tide me over til supper
Suppers
Variety between: Meats: chicken, pork chops, ground beef, steak/other cut of beef, sausage; starch: potatoes (mashed, fries, baked, scalloped), rice, or pasta; vegetables: steamed broccoli or carrots or green beans, raw carrots, or salad.
Night snack
(This is where it's difficult): Sometimes a few cookies, chips, peanuts, yogourt, cottage cheese, sometimes the supper meal is large enough and I'm full til bedtime.
Workouts
1 hour/day x 4 days per week:
Warm up: 10-15 minutes treadmill run (about 1.6km but I will get better)
Day A (alternating):
Triceps and shoulders
Core
Legs (light)
About 6-8 exercises total, 3 sets of 12-15 reps each
Day B (opposite days of A):
Biceps and back
Core
Legs (light)
About 6-8 exercises total, 3 sets of 12-15 reps each
Cool down:
10-15 minutes treadmill run, elliptical, or stationary bike
Any thoughts and suggestions are appreciated!
