Quick question for a beginner

C

coujas

New member
AHey so this is the plan I'm 24 year old male 5' 9.5" I weigh 95kg (210lb) roughly need to loose a few kilos.....10-20, if I cut my caloric intake down to roughly 1200-1400 per day and I already play mixed netball 2 nights a week, started running 3 nights for 30 mins and doing 3-4 sets of 20 push up 2-3 sets of 20 crunches.

Now my question is would this be a manageable program? Obviously I would be upping the speed/ time of the run as my fitness improved and upping the reps of crunches and push ups.
I want to slim down and tone up
 
Ayep it looks managable but you should look at more variety in your bodyweight exercises and include some weight lifting if you have access to some heavy chunks of iron or a gym.
 
AThanks so it just happened that now I have a pretty booked up week with mixed netball Monday and Tuesday and running wednesday Friday saterday and Sunday if i get motivated, plus I just got conned into playing tennis on a thursday. How can I tell if I'm not eating enough calories and would I be best to eat higher calory meals in the morning and just have a light dinner? Or wouldn't that matter ???
 
Hey,

This is what i've been doing and it has worked alright with me. I started less than a month ago and i am down 15 pounds and 3% body fat.


breakfast: Hard boiled egg or banana (then take a One-a-day for men for the extra vitamins)

snack: Protein bar

Lunch: turkey sandwich (with mayo :( ), an apple, and string cheese. Sometimes some carrots

snack: orange

Dinner: Fish or chicken with some sort of veggie

sometimes snack on honey roasted peanuts


I do about the same as you exercise and i have a very active job (I work in an iron mill). So keeping active throughout the day and then doing some exercise like jogging or workout videos at night really shows.


As for the calorie counting, I would use myfitnesspal.com. Check it out, it is really easy and you just plug in everything you have eatten all day and it will tell you how you did. Also by doing this, it will make you feel bad if you cheat. I would say it is alright to cheat a little about one meal per week, just so you lose some cravings you may have and to bump up your metabolism a bit.


I hope this helps.
 
Worry less about calories and more about WHAT foods you eat.


Follow this advice and you'll lose weight fast...


Eat unlimited amounts of fresh cut up raw veggies, fresh fruit, and lean meat/fish/poultry, and protein smoothies (for snacks and meal replacements).


Eat NO bread, rice, pasta, potatoes. Drink no alcohol. Eat no candy, sweets, chocolate, pie, donuts, etc...


Follow this and you'll drop weight like a rock, and because you're eating as much as you want of the good stuff, you never have to feel like you're dieting.


If you feel like you need a snack, grab peanuts, or raisins, or even an occasional sugar free candy/chocolate (but you should really limit the sugar-free sweets because of the chemicals in them).


This way of eating works every time.


I'd also add a great vitamin/mineral complex to your routine. Athletes lose tons of these through sweat, and if you don't replace them daily, you'll get a chemical imbalance that can cause your body to break down and also leads to crazy cravings. If you take a vitamin/mineral complex make sure it's a food-based variety - they're easier to absorb into the bloodstream.


Steve - aka Mr. FITnosis
 
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