Weight Loss- My Workout Help..

S

Serenity Who

New member
Ok I've been trying to get myself in shape and recently have been looking into it alooot!.. and now it's time for me to start. I've cut sodas out of my diet pretty much completely. Mainly just drink water or Crystal light (The Packets your poor into water).

The sites that i have been looking at say it isnt good to diet. Like cut down on calories. But yet eat 5-6 meals a day, Healthy food though. Now exactly what is considered healthy? All those TV Dinners out that say healthy but are they? Eating a orange or apple isn't really considered a meal.. So im just curious of kinda what i should be eating and staying away from..

My work out really just consists of running a mile on a treadmill at 5-6 MPH Takes about 10-12 min. Then doing 60 crunches in reps of 15. Going from Head to Toes. Then left elbow to right knee,then right elbow to left knee,then back to head to toes.. and then after doing 30 Push-Up's. Im hoping to pick up some weights just to curl probaly about 20 pounds.. and do a few reps of those.

Right now im 6'0 and weigh 188.. Not to over weight but i have a lil belly and im trying to get rid of that. After that id like to start putting on mass and start lifting more heavily..

I guess really my main Questions are.. What should i be eating/ not eating..And is my lil workout good for shedding some pounds and getting in shape. and of course after a couple weeks of this workout i'd like to increase the running distance/speed and increase the push-ups/situps
 
(sorry about the typos)

First and foremost.. Let me tell you my backdrop...

I was 260.. no tellin my bodyfat.. couldnt even bench 180..

Im 191 now under 17% (last time i got my body fat 3 weeks ago i was 196 @ 18%) i havent lifted for a month.. but i was working out with 205 on bench.. incline dumbells 75 in each hand.. so that can give u an idea..

Basically...

Water water water... when you pee.. make sure its clear.. if you see yellow.. drink some more water!..


i eat 1800 calories a day.. mostly protein.. i buy this pre-grilled microwave ready chicken in bags at kroger.. (kroger brand) its made with rib meat.. instead of soy.. P.S (SOY CONVERTS INTO ESTROGEN AND PUTS FAT IN WOMANLY AREA!!.. SO GET RID OF IT!).. anyhow.. try to get as close to 200g protein daily..

stay away from simple carbs.. candy.. sugar.. etc.. if u want a baked potatoe.. have it.... make sure everything u eat has under 10% fat in it... (how else are you ever gonna get ripped if everything u eat is over that?)


Thing you will find me eating..
I have low fat cottage cheese.. protein shakes.. 99% fat free wolf brand turkey chili. (grapes for when i need some carbs).. bagged pre cooked chicken. Tuna fish (miracle whip light) + pickles.. lean pockets.. as a meal when im at work (fast paced environment). pre cooked hamburger patties..
thats mostly it... sometimes i eat tortillas with my chicken.. and put hot sauce on it..

Things you will see me doing at the gym..
First and FOREMOST!.. stretch.. 15 minutes.. top to bottom ( especially my calves) after a nice stretch.. i hop on the treadmill for a mile (6mph jog) no biggie.. (p.s. i have a pyramid type workout that can help you run a mile at 6mph all the way through.. it works.. if u want it my aim is X44caloveletterx .. (myspace ) alrighty.. after the mile jog.. im a bit sweaty.. so i go and hydrate :) then jump on the scale.. ( i weigh before, in the middle.. and after my workouts.. to get a general idea of how much weight i sweat off..( normally 2 - 3lbs. ).. now i head to the aerobics room... i get the speed ladder (old football drill) and jumping rope..
goggle speed ladder.. find some drills.. get some ruthym.. do it fast.. spend 5 minutes of hard working on it.. take 10 second breaks on it.. or do crunches as a break.. regardless get ur heartrate up there.. (i do 15 run throughs front to back.. being there and back = 1 run through.) ur heartrate should be rediculously high afterwards.. since its pretty much a sprint.. you probably have a cramp or soo... go drink a water.. control your breathing.. do not bend over.. suck it in through the nose.... grab ur rope.. jump in 2 minute intervals.. 5 times.. that simple.. now.. ive been training for boxing.. the last 2 weeks... (goal weight now is 174 and im 191.5) soo i hit the punching bag... (wow the best cardio ive ever done) i can spend 30 minutes.. pounding it... basically.. with my bag gloves on... after im done doing bag drills.. i still get cuts on my knuckles.. anyhow... bag drills is like this.. so 10 rounds of 3 minutes... or 5 rounds of 5 minutes... go in.. hit the bag like it stole ur woman...bob weave.. check urself out in the mirror.. has good how to vids on alot of boxing stuff.. if ur doing it right.. ur gonna have blisters on ur feet from dancing.. haha... after im done with this.. i go do abs. i start of with 50 fast crunches.. legs in the hair at a 90 degree angle.. after i get a good burn going..
i do sets of 3 sets of 15.... now reverse crunch.. google it.. i do 3 x 10.. ( these are amazing.. now i get in crunch positioon and go all the way up.. hold it.. twist left and right as much as u can.. ull feel it burn.... do that 3 x 5... jacknifes.. if u can.. 2x10..... and twice a week.. i get a 35lb dumbell.. hold it in my chest.. and do declin situps.. 4 x 12... ( p.s. guys.. i used to do ALOT OF SITUPS when i was 260.. thinking it was gonna just make my fat dissapear.. lucky for me now.. i have a strong core.. but that normally ends my day.. somedays i feel frisky.. and jump on the eliptical or bike for 15-20 minutes... ALSO... twice a week... i work out legs... i do non weighted lunges.. 4x20 .. frog leaps 5x 10 ( yea its alot dont attempt if u have bad knees) and the bike for 20 minutes or swim (freestyle)..

so this is a break down... 5 days a week..

Monday.. Stretch,run,ropes,jumprope,bag,abs,elliptical (eta 1.5hrs)
Tuesday.. Stretch,run,ropes,jumprope,bag,abs,weighted abs
wed.. Stretch,run,ropes,jumprope,bag,abs,legs
thurs off
fri ..Stretch,run,ropes,jumprope,bag,abs,upper body(pushups pullups dips.)
sat.. Stretch,run,ropes,jumprope,bag,abs,30 minutes - hour of swimming..

some people say dont do abs everyday.. blah.. whatever.. mine feel fine.. mine are hard.. if i get hit in the stomache. it doesnt hurt..

supplements
Venom Hyperdrive 2.0 (appetite suppresant)
ISOPURE ZERO (0 carb whey protein .. amazing stuff get mango banana )
Purple Wraath (amino acids)
Centrum complete (vitamin)
Glucosomine with MSM (joint relief)
Calcium (strong bones!)
 
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Wow...heh.

Welcome Jon, that's quite the intro.

I'm glad you are having success losing weight...but I think you've picked up a couple bad habits along the way.

#1: Supplements are a waste of money. Really.
#2: Calories are what counts...not it's % fat.
#3: There is nothing wrong with simple carbs if you make sure you get an adequate amount of fiber.
#4: You shouldn't stretch before you workout. You stretch afterwards. Your warmup before exercise should be to bring about blood flow (running in place).

Michael
 
Wow, jonjon, you're a good looking guy.

My workout is
5 minutes warmup (bike, or treadmill, or eliptical)
Spend about 25 or more minutes weight training. One day I do full body, next day I just do upper body, next day I do lower body
Then do about 40-45 mins cardio (20 min arctrainer, 5-7 mins rower, 5-7 mins stepper.
I then do ab work (as much as I can do with my messed up back) then stretching.

I do that workout 3 times a week. I then do classes at my gym twice a week, like cardio step, or spaball. They are really fun classes and keep me wanting to go back for more!! In fact this week I did 3 of those classes (plus my 3 days of weights) cause I just wanted to!
To eat, I eat about 1800 (thought it was less but been double checking and that's about what I am eating) I don't eat chocolate or anything like that. I don't eat after 7 (or atleast try not to)

If you want info on my stats search for my diary on the diary page. (don't mind my weight ticker. I started a month ago and haven't weighed myself since day one, I weigh myself for the first time this wednesday, wish me luck
 
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Here is what I did that might give you some idea how to start loosing fast and then adjust as you go along. The most important meal as you probably heard is breakfast. So here make sure you eat most calories of all the meals of the day. It will boost your metabolism right after you get up and your body will feel energized at the right time of day. 90% of my breakfasts are 2 eggs overeasy with some kind of veggies on the side. I usually use soy butter to make eggs instead of oil. Less fat.
Also never drink anything while you are eating or at least try to avoid it as much as possible if you can. Any kind of liquid in your stomach slows down the digestion process so what I do after meal I wait about 15-20 min and then drink water, milk or juice. For me it was hard at the beginning not to drink anything so what I did I took a piece of gum and chew it just so my mouth doesn't stay dry.
For lunch I usually don't pick too much what I eat but I watch how much I eat of it. Just take what ever you ate before for lunch and cut it in half. ie 2 sandwiches...now one, cheeseburger and fries...now only cheeseburger...and so on. This will get you started but when you get to the stage that your loss slows down then try to add healthy stuff as salad, fish and such.
For dinner I only eat some fruit and few nuts of any kind. Between breakfast and lunch I have fruit also.

These are the things you should def avoid, snacks of any kind (try nuts, alomnds for a snack), mayo and other souses that go on sandwiches, don't drink too much juice or any sweet drinks one glass per day is enough. And like said before drink lots of water!!!

If you are really eager to eat some stuff like chocolate, ice cream and so on pick one day of the week and use it for junk food. I usually pick saturday because I end up going out with friends, going to parties where you wont have much healthy stuff to pick from.

So basically try to cut down on food but if you feel really hungry and your stomach is making noises just take a piece of fruit or some veggies like baby carrots. Don't try to count the calories too much just eat enough not to feel hungry and not to feel stuffed. Trust me I also thought eating only healthy stuff will make me loose weight so I thought what if I just cut down on what I eat already and throw out snacks. Been loosing weight ever since on regular basis.
 
Wow some really great replies..

That work out sounds great jon.. probaly end up picking it up.. might not be able to jump straight into it though, pretty hefty workout lol.. but deffinitley something i like and a great goal to work towards, not really any heavy lefting which i like.. just wanting to get in shape now. then start puting on mass.Also some great foods in there.. all stuff i enjoy eating great to now it's healthy.. now i just gotta cut all my un healthy food out.

Yea i have that problem also slavke.. every weekend i eat so unhealthy from partying lol.. Ihop at like 4am.. haha it sux.. but it's fun =)..
 
ExercisePhysio said:
Wow...heh.

Welcome Jon, that's quite the intro.

I'm glad you are having success losing weight...but I think you've picked up a couple bad habits along the way.

#1: Supplements are a waste of money. Really.
#2: Calories are what counts...not it's % fat.
#3: There is nothing wrong with simple carbs if you make sure you get an adequate amount of fiber.
#4: You shouldn't stretch before you workout. You stretch afterwards. Your warmup before exercise should be to bring about blood flow (running in place).

Michael
Click to expand...

protein is not a waste of money.. amino acids.. well.. 12 of them ARE essential.. i eat under 1800 calories.. BUT i also make sure its low in fats.... simple carbs.. i was more or less referring to your typical candybar.. i.e. its ok to eat a potatoe.. just not fried..

and i definatly stretch afterwards lol i hate waking up with charlie horses... omg...

And... the main thing is... try different things... somethings work for different people... The way I train eat sleep... works for me... im 190 now.. and i got my definate bodyfat% at 17.5... so im making progress..

p.s. I still eat burger king EVERY now and then... whats life if you cant enjoy it a little?
 
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