trying to drop about 20lbs.... advice?

A

allout06

New member
Hello all, im sure this has been covered many times, but i had PRK eye surgery and its tough to read the screen, so ill just make a quick thread :)


im 24yrs old, male, and i weigh 195lb, and im 5'9"-10"...ish. My comfortable weight is about 170-175lbs, and id like to get back to that. Now, i changed my diet 2 weeks ago. I went from eating basically greasy, bad, fast food type foods, 3 times a day and drinking 2-5 sodas a day...i know...bad bad bad...and doing 0 exercise and basically just sleeping and working. i decided to get my butt in gear and get back to wear i used to be a few years ago.


My current meal plan, im not really a calorie or carb counter kind of person, but here it goes..


**I only drink water, and have been for 3 weeks**


Morning - 6:30a ish


-Some kind of fruit or both....apple, or bananas usually

-maybe a granola bar (light)

-Multivitamin


Break at work - 8:30a


-maybe an activia yogurt

-sometimes just a glass of water


Lunch - 11:00a

-salad (lettuce, very little cheese, cherry tomatoes, broccoli, very little regular ranch for flavor, turkey chunks) w/ a side of cottage cheese

-or, deli turkey on wheat bread, slice of pepper jack cheese, tomato, pickles, pickle spear on the side, mustard (im a mustard freak)


Last break - 1:00p

maybe fruit (apple, banana)

sometimes nothing but water


Dinner - 6:00p...ish

-some type of lean meat..chicken breast (boneless/skinless, lean beef(93% lean) on a tortilla wrap w light cheese, diced bell peppers

-or, another deli sandwich, same toppings

-or, shrimp


now, i have started exercising for the last week (i already have more energy)


Mon, Wed, Friday


-Do ab ripper X from P90x, then 3 sets of the 3min quick pumps on a tower 200 (Body by Jake), it does shoulders/back/chest/tri/bis, then about 12 min of cardio. its low weight, high rep, fast work out.


Tue/thurs

mainly cardio, a little heavier weight resistance training, mainly free weights and machines.


Rest on Sat/Sun, maybe do a little cardio... ~20-30min, but i weat what i want on the weekends as a "treat"


I just want to know if doing this routine and diet will help me lose 20 lbs in 6-8 weeks. i dont think ive lost anything yet,,(which sucks) but im gonna keep going until i get back to where i was at. i know its not the perfect diet, but its a hell of a lot better than what i was eating lol..


Thanks for the help! sorry for being a little long
 
How do you feel? How do your clothes fit?


Aside from more energy, sometimes the scale lies (well, not really) -- density of fat versus muscle crap.



OUTSIDE OF THAT...


1) People who stop drinking pop/soda tend to eat more food in the beginning because they don't have the soda bubbling around inside. You'll get past this :p.


2) You might be drinking more water and be retaining water weight?


3) Do passive exercise -- Park further so you walk more, use the stairs, etc.


4) Do more cardio. I know where your body is right now based on your stats. Do more cardio. Do some walking outside. Build up to jogging. <- when you start doing that you'll melt away.


5) After you do more cardio and start losing weight, the stuff youre doing with the abs and junk will start to show ;).


6) People differ on this, but to me, cheat days are cheating. :p You don't need them for weight loss as much as you need them for energy when you're working out... but if you really want to meet your goals, try to make these days as limited and contained as possible. Consider reducing it to one day (Saturday); consider making it one cheat meal instead of day. Etc.


That's where I stand =p
 
Athanks for the reply. Im tryin to build my self up to more cardio. ill get there soon. and ill try mt best yo make just a cheat meal on one day, but ido like my beer on the weekend lol.... is what Im eating ok? also, i wonder what would be making me retain all the water. anything i can take to help this?
 
o, and as far as how i feel. I feel a lot better than i did 2 weeks ago or so. my clothes fit the same though... i dont eat much of the "healthy" food i have either. just a serving, and a small side (usually a dill spear pickle or two) then 2 glasses of water.
 
Im not much for what you eat as much as how much of it...


But this is what I see...


Really low amounts of food (I'm not doing calories, but I'm going to put you at a really low number...)


then your weekend comes...



with your cheat days, and you plow. And why wouldn't you? They are your cheat days and your body is starving from the week... but that cancels what you did during the week..


It may not be like that for you -- but if I ate like that, that's what it would be like for me. I know if I go on a heavy diet, the moment I cheat it gets really really hard to stop eating, because my body is pretty much starving.


Try something like...


Breakfast: Oatmeal and Fruit

Break: Apple or banana

Lunch: Salad with Turkey or Turkey Sandwich on wheat

Break 2: Yogurt or the Fruit you didn't eat.

Dinner: Make this meat. Not a sandwich if you can. Add more greens. Skip the tortilla.


I would actually throw in Protein shakes in the breaks (throwing the fruit in the shake), but if that's not an option, work with what you got :p.

I would probably do snacking on this diet, because well, it wouldnt be enough for me lol (but my portions are small -- Not sure how big yours are). If you do snack, make it something useful.. like fruit or something low carb (like pork rinds).




Skip the pickles -- they tend to be salty which will make you retain water =p
 
thanks again for the advice. ill try what you suggested. i dont have time to eat oatmeal in the morning. i leave for work at 530 and i wake up at 515 lol. but everything else seems doable. as far as me being hungry a lot. as long as im eating something every 2 hours, it doesnt really bug me. i just keep drinking water. i dont really snack or have the desire to. I actually went to buffalo wild wings tonight with some friends (cheat meal) and had some boneless wings and a beer. and i feel like total sh*t. after eating clean and healthy for 2 weeks solid, im not doing that again for awhile. so i doubt ill have another cheat day for awhile. I have some extreme whey 60 from GNC sitting around i could use at break. and again,i think ill try this for couple more weeks. i think the reason i havent really lost anything is because my nody isnt sure how to take this over night diet/exercise change.i did try a shirt on today and fit me better, so thats some motivation for me right there! thanks again!
 
Oatmeal takes like 2 minutes to make ;) Yummy too. Good for your system. Consider it ;).


Keep it up. You'll get there :).
 
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