Starting 12 week bet today.

S

Slayback

0
Today 2 coworkers and I started a Weight loss bet. It ends on April 10th and it's strictly weight loss. I play on changing my eating habits to include more chicken, veggies, fruit, ect.... I also plan on going to the gym 3-5 times a week. I also plan to start taking a multi vitamin like Mega Man.

My only problem is I'm not that knowledgable on fitness and nutrition. Especially the nutrition part. Any advice you guys could give me would be great.

My current stats are:
5'11" 28 years old 266.5lbs.

My goal is 200lbs.

Any advice on exercise and nutrition?

Thanks for any advice and I'll keep you posted on my results.
 
cut off a leg
or an arm

or just fast

thats all weight loss is

now fat loss, different story


but good luck
 
I don't really care about winning the bet. I care about reshaping my body. I want to lose fat and gain muscle.

The bet was just a means of getting started.
 
Slayback said:
I don't really care about winning the bet. I care about reshaping my body. I want to lose fat and gain muscle.

The bet was just a means of getting started.
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mine was meant as a jest, no worries.

Its a good motivator, just keep at it and good luck!
 
You have the right idea.

Chicken, Tuna, Sweet Potatoes, Oatmeal, and Broccolli.
I lost a lot of weight sticking to these foods. Obviously there are a lot others you can choose.
Spread your meals out. Eat every 2-3 hours/5-6 small meals a day.
 
egg whites, chicken, turkey, lean red meats, pork, bacon, gammon, pasta, potatos, eggs, green veggies, most fish,wholemeal bread, brown bread, cheese, milk, beans, nuts, fruit, creatine monohydrate and protien shakes pretty much what i live on, i lost 3 stone in bodyfat and gained 30lbs of mass so far. oh, and eat six meals a day, divide your bodywieght by 6 and thats how many grams of protien u need in each meal if u want to gain muscle. good luck
 
I want to start eating 6 meals a day but I work too. Any snack tips for my meals between breakfast & lunch and lunch & dinner?

Also, for Breakfast I usually have an EAS Carb Control Shake but I was thinking of making that my between Breakfast-lunch snack.
 
If you don't have a lot of time a shake is good but you can also get an energy bar. Be careful which bar you select. A lot of them have too much junk in them.
 
What energy bars would you recommend?

Anyone have some good workout tips? I've not real familiar with weight lifting and all that. I mean, I know the basics but I've never "regularly" worked out.
 
I would recommend Chef Jay's Tri-O-Plex Bars. Good protein, Good amount of fiber. I usually have the bar in the morning, then have shakes for the "in between" snacks.
 
I'm not really a fan of the trioplex bars, they're a bit grainy, and can be a bit much about half way through. The Lean Body or Rockin' Roll bars by Labrada are really good.

www.bodyrecomposition.com and www.johnberardi.com will get you well on your way to a half decent base in nutrition for your goals. As far as training, write out your program and let us get a go at it. I'd start with fullbody circuits for the first half of your program.
 
This is the workout I was going to start doing on Monday. This week I'm just doing cardio and getting used to going to the gym.

Also, should I do cardio first or after the workout? Should I still do cardio on my rest days. What kind of cardio should I do? I do the eliptical machine for 30 min now.

Legs
Leg Press 4 X 15
Leg Extensions 3 X 12
Leg Curl 3 X 12

Chest
Bench Press 12,12,10,8
Incline BP 12,10,10,8

Back
Pulldowns 15,12,10,8
Cable Rows 12,10,8,8

Shoulders
Dumbell Press 12,10,10,8

Triceps
Pushdowns 15,12,12,10
Dumbell ext. 12,10

Biceps
Barbell Curls 12,10,10,8
Hammer Curls 12,10

The goal is to increase weight on each set, pushing the set to within 80-90% of maximum effort. Basically, each set should feel as though you could only do one or two more reps. If it feels like you can do more, you need to increase the weight. Here is the split you should use:
Day one: Legs
Day two: Chest/Shoulders/Biceps
Day three: Rest
Day four: Back/Triceps
Day five: Rest
Day six: Legs
Day seven: Chest/Shoulders/Biceps
Day eight and on: repeat the cycle, two days on, one day off, one day on, one day off
 
;) Sounds like your in the same boat as me. I mysely am 5'9" and weigh 270 lbs. I just started last Wednesday (January 4th). I don't weigh in until tommorow, so im not sure how well my diet and exercise is working so far, but from what I've been reading around here, to lose weight, u need to eat. I personally dont do the 4-6 meals a day because I dont have time, but I do eat 3 regular healthy meals a day and have a snack. Make sure you get that cardio in, it is crucial. I have been running and biking. Everyone says that running is the best cardio you can do and you will see better and quicker results with it. So If you want an edge on whoever you are betting with, I would try to start running if you can. I started running myself last week, and Im gonna admit, the first run I did was hell, Ive done 2 more since that one and it is still really really hard, but it is getting easier. I just want to shed these pounds as soon as I can, so Im going to do what works best. I comend you for taking the steps to get yourself healthier and in shape and I wish you the best of luck.

PS. If you want check out my diary I'll be keeping up with yours to see how you're doin. :D
 
Eventually, I'm gonna start running but I have to lose some weight first. At my current weight, running really hurts my lower back.
 
No I haven't tried a rowing machine. I'm not even sure if my gym has one.

Speaking of cardio...Do I need to mix up my cardio like I do with weight training? Also, how often should I change my lifting routine and by how much?
 
earlyer on you mentioned energy bars.

no no no no no no no!!!!! if your trying to lose weight you dont need energy bars. energy bars give you carbs, which is energy for your body, but if you dont use it up it will just turn to fat.

you need to get a book and write down all the foods you eat regularly and get on the internet to write down how much fat, protien, carbs and cals are in everything.

its gonna take you ages and ages to do all the foods, but you wanna lose weight right? so you'll do it. the only way you can change is to learn 1st and understand the science behind what your trying to do to your body.
 
Slayback said:
No I haven't tried a rowing machine. I'm not even sure if my gym has one.

Speaking of cardio...Do I need to mix up my cardio like I do with weight training? Also, how often should I change my lifting routine and by how much?
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Well, personally, I'm always in favor of more sprinting or interval sprint type cardio. If you could find a field to incorporate this into your cardio or even working on the tredmill. You don't have to change your cardio. Changing you lifting routine is completely an individual thing. I've changed my program every three weeks before to what I'm doing now which is basically nearly the same except for subtle changes. So, just follow what you're doing and when your gains start to slow down, just tweak it a bit.
 
manofkent said:
earlyer on you mentioned energy bars.

no no no no no no no!!!!! if your trying to lose weight you dont need energy bars. energy bars give you carbs, which is energy for your body, but if you dont use it up it will just turn to fat.

you need to get a book and write down all the foods you eat regularly and get on the internet to write down how much fat, protien, carbs and cals are in everything.
Click to expand...

The carbs get stored as fat just as much as fat and protein will if to much is consumed. Besides, fats burn in a carbohydrates flame--meaning we need carbs to kick off our fat burning potential. It'd be better to have a MRP bar than go without a feeding for 6 hours or so.

I agree on the second point.
 
What are some between meal snacks that I can try if Meal Replacement bars aren't the answer?
 
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