Working in an Office/ 2 kids/ Need to lose weight - Help!

F

Follsy

New member
Hello,

Wondering if someone can help, let me know if I’m on the right track? I am male, 32, about 5’11, and about 208lbs. I would like to get down to 190 and stay there. I am fully aware that it is a lifestyle change and not a 30 day miracle. I normally was eating a 12†sub at subway for lunch every day, and then my dinners would vary, depending on whatever my wife was making etc.. I also enjoy my beer, approx. 4-5 each on Friday and Saturday nights, and then another 2 a night through the week. I have decided to cut out all alcohol through the week and just limit myself to a few on a Saturday night. I have a gym at work, so I have started using that at lunch. Basically running on the treadmill for 30 mins, 3-4 times per week. Now, here is what I am now eating throughout the day


Breakfast – Granola bar with fruit

Coffee – milk and 1 sugar

Banana

Lunch I have a small sandwich – Low fat Turkey or chicken on Rye bread.

Small handful of almonds

And then Dinner I end up just eating whatever we are having that night


So, my plan is to make sure I am eating healthy throughout the day and getting my cardio in. Again, I don’t need to lose 20 lbs in 2 weeks or anything, but my plan would be to maybe lose 1-2 lbs a week


We also will get a pizza on the weekend on a Saturday, so that is basically my cheat day


Does anyone have any other suggestions?
 
Hey, hows it going?


Firstly I would say stay away from the coffee!


Secondly I would say you need change your workout round a little. Contrary to popular belief long (boring!) cardio doesn't burn fat anywhere near as quickly and effectively as resistance training.


That's not to say you can't have cardio in your routine, I am just saying you'l achieve the results if you start a resistance workout routine.


So for example;


Monday - Resistance (bodyweight)


Wednesday - Cardio / INTERVAL training


Friday - Resistance (free weights)


Well done though on having the motivation to workout though, as this is normally where a lot of people fail.


Hope this helps!


Chris
 
It sounds like what you listed above is a significant improvement upon what you were doing before. One thing that I can see is that in the morning, your food choices are pretty high in the carb department, and there is not really any protein there. A small amount of protein would be somthing that I would suggest adding to try to keep your blood sugars a bit more regulated throughout the morning, so that you don't feel hungry. If you don't feel that you can add protein first thing in the morning, try having some complex carbs with protein about an hour before your lunch/workout.


For lunch, what exactly is on the sandwich? Are you adding lots of veggies and keeping sauces minimal?


For dinner, as long as you keep your overall portions in control, then you should be OK. (no seconds or thirds, load up on veggies rather than the starches and meat, etc.) These handouts might help for portioning: Portion Guide


Chris touched on an important detail.... resistance training is actually a very important component of long term weight loss, so if you can work that into your schedule, then you should do much better in the long run that only focusing on cardio. That being said, cardio is still very important for many health reasons and still does burn lots of calories. Be careful to get sucked into any "all or nothing" mentalities when it comes to any weight loss approach.


Good luck! Can't wait to hear about your progress!
 
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