Am I doing this right

[yak]

current stats
male
28 years old
196 lbs
5'8"
want to get to 155 by Christmas

Diet (at least past 4 weeks)
Breakfast
eggs 2-3
sausage or veggie omlet
snack
kiwi(2), oranges(1-2), sometimes cantalope
lunch
chicken or fish
salad or raw veggies
snack
raw veggies; carrots, peppers, cherry tomatoes
cheese
supper
same as lunch (sometimes no meat if I am not hungry)

Yes this is serious. I do not bring money to work so cannot snack. And I am home long enough for lunch and then for sleep. When I go out to eat I get fish or a salad.

water need to add 2 more glasses a day
When I add it up it is usually around 1700 calories, not enough but do not know what to add that is not sugar or carbs

Excercise
4x week
cross tranier 45 minutes
weights 20 minutes
abs 4 sets of 15 on incline

In the last 8 weeks I have lost about 15lbs though my wife says stomach looks smaller, I have not noticed.

Here is the frustrating part. Monday finally treated myself to mexican, Tuesday broke done and had a bag of chips. Scale jumped up 7 lbs, so I was down to 189 Sunday. Is this normal? I was expected 2 lbs not 7 lb jump.

Will I need to eat this stricted until Christmas and what about afterwards? Right now I am so frustrated I just want to give up!!!! But I know I would goto 250 or higher if I ate the way I want to!

 

[lands21]

My 2 bits:

Open a fitday account (www.fitday.com) it is free and will help you with tracking your diet. Even just create a perfect day, and then make substitutions based upon that.

Using the Harris-Benedict Formula (sort of the standard for figuring calories) you burn approx 3,081 cals a day. To lose a pound a week, take 500 cals a day off of that.

Here is where your cals should be coming from:

Protien: 178g (Try and get this from natural foods, but you can supplement with Whey Protien if you like, I recommend ON Whey Protien)
Carbs: 234g (Depending on how serous you want to get, you should read about the glycemic index. Just do a search on google)
Fat: 104g (and only 30% of these should be from Saturated fats)

Also, you may want to post your current work out plan and how long you have been doing it. We may be able to help you with that to.

 

[yak]

From what you said I need to increase my intake by 700 calories. Not sure what is safe to add.

Also, you may want to post your current work out plan and how long you have been doing it. We may be able to help you with that to.

Seriously working out 6 weeks now

Sunday mourning
jog/walk 15 mintes
weights 20 minutes (I do the one set very slow thing)
abs 4 sets of 15
Tuesday (after work)
cross trainer 45 minutes 67 rpms
weights 20 minutes (I do the one set very slow thing)
abs 4 sets of 15
Wendsday (after work)
jog/walk 15 mintes
abs 2 sets of 15
Friday (after work)
cross trainer 45 minutes 67 rpms
weights 20 minutes (I do the one set very slow thing)
abs 4 sets of 15
My ultimate goal is that in two years I will do a half ironman. This week I just switched the joging with the crosstrainer. So as I can the jogging will get up to 90 minutes. Hopefully by October. Though I need to find a place to do the swimming yet.

 

[lands21]

When you say weights, please go into more details.

For nutritional information, I would go to the following site:

http://www.johnberardi.com/articles/nutrition/index.htm

John Berardi is a very well respected expert in this field.

 

[yak]

Weights are all upper body. 1 set of 15: 3 sec up 4 sec down. 7 different excersices.

weight machine
2 chest ones opposite directions
lat pull down

Free weights
lie on bench push straight up
lie on bench bring weights out to side and then raise straight up
bicep curls
sitting on bench start with weights by chest then twist while raising above head till they touch

Sorry I do not know the correct names or muscle groups. Actually the weight part is my favorite I just know from experience that cardio will help me lose the weight faster. Don't do legs since my wife says the look fine

 

[lands21]

Actually the weight part is my favorite I just know from experience that cardio will help me lose the weight faster. Don't do legs since my wife says the look fine

Sorry, but this is kinda what I thought. You need to spend more time on the weights, and less time on cardio. Weight lifting = more muscle. More muscle = Higher metabolism. Higher metabolism - less fat.

The biggest muscle in your body burns the most fat. Guess were that is, IN YOUR LEGS!!! You must workout you legs.

What excersise equipment do you have available for you and I will suggest a plan for you.

 

[yak]

I use the simple gym at work. Free weights up to 60 lbs dumb bells

Then one of those generic pully system machines. Don't know what the weight limits are on them. Probably does not matter since it will take me a year to get to the limit of the machine.

Just a note about myself I have no desire to get big! I by far like the lean look.

Thank you for your time!!!!!

 

[lands21]

Just a note about myself I have no desire to get big! I by far like the lean look.

NP, does not mean you should not lift weights. Your not going to be Arnold!!!
Give me a couple hours and I will have something for you.

 

[fitmom]

Hey guys, I checked out the John Berardi link, it is awesome! I printed the Endurance eating article. Thanks jeffderuyter21, one of my runners asked me a question re. carb. loading 2-4 hrs. before a race, and I did not give them as good a piece of advice had I read that article! Gotta go teach yoga, God Bless, J

 

[Bear]

http://www.christianforums.com/t95414

 

[Bear]

In addition to exercising 6 days a week, this is what worked for me:

http://www.christianforums.com/t95398

 

[lands21]

Would you be willing to get a gym membership?

 

[yak]

Would you be willing to get a gym membership?

Actually no. We are using every spare penny we can lay are hands on to get rid of are college loans. So what I have at work is it. Of course it is nice since I park the car such that I have to pass the gym . I would feel guilty if I went home without going into the gym.

Bear,

Thanks for the advice. I will need to print out that index and put it on the fridge.

 

[Bear]

And this may sound contradictory, but don't forget to give yourself one pig out day a week, this will reset your metabolism, boost up your leptin levels and keep your fat melting process moving along

http://www.christianforums.com/t95915

 

[lands21]

Ahh student loans, I understand I have them as well.

The issue is I have no experince with a bowflex or something simular to that, and only 60lbs of dumbells is not a lot. Maybe some one else here has a good routine for yak?

Oh yea, and Sunday is my pigout day!!!

 

[Bear]

... Sunday is my pigout day!!!

Mine too!

How else could I enjoy after church pot luck once a month?

 

[yak]

It is not a bow flex. Sorry for the misunderstanding. It is one of those universal cable driven weight machines. That all cheap gyms have. Though I must admit it is one of the better ones since the motion is pretty smooth. So I can do the forwards and backwards leg curls. Leg benchpress type motion.

Basically it sounds like I should be doing this:
30 minutes cardio(this is my warm up phase) Or should I do it last
30-40 minutes weights
3-4 lower excercises
5-6 upper excercises
2-3 different gut ones

I only have time to go 4 times a week. Though my wife and I like to hike so every other week will be a day of hiking. At least that has been are habit the last few summers.

Could you look at my diet from the top and let me know what I should add for more calories. Are there any books you trust for the glycemic index or will any do that has a nice large table?

I do not understand how a pig out day will work? Or will this allow me my burger, fries, and potatoes chips . Was that last sentence a little sarcastic

 

[lands21]

4 days a week is more then enough, I would actually recommend just doing 3 days. But a few suggestions on your post above.

- Do not do a full body workout every time, rest is just as important as actually working out. Try a split like this: Monday Legs/shoulders, Wednesday Back/biceps, Friday Chest/triceps/forearms. Just create a plan using the equipment that is available to you.

As far as abs, it depends on you. Some like to work everyday, some 3 times a week, some just once. But remember without a low BF%, you could have great abs and not know it!

The cheat day was not being sarcastic, it is necessary. Some day it can raise your motabolism by up to 30% for the following 2-3 days!

You are eatting clean, I would recommend putting a high protien shake in there. Something like a scoop of ON Whey Protien with skim milk.

 

[lands21]

I do not understand how a pig out day will work? Or will this allow me my burger, fries, and potatoes chips

YES!!! IT WOULD!!!

 

[Bear]

I do not understand how a pig out day will work? Or will this allow me my burger, fries, and potatoes chips

Yes... click and read -> http://www.christianforums.com/t95915