Quote:
|
Originally Posted by Rdr4evr
Before I say anything, let me just recommend these three sites, they were a great deal of help for me when I got started:
www.johnstonefitness.com
www.bodybuilding.com
www.intense-workout.com
If you want to lose weight, you must be aware that anymore than 1-2 lbs a week is not healthy (as you already are aware of). You must also understand it cannot be done without a strict cardio program and almost perfect nutrition. Below I have listed an example of what would be a good workout and nutrition plan, the sites I listed above have tons of useful information as well.
NUTRITION
7:00am - Six egg-white omelet, oatmeal
10:00am - Protein bar/shake
1:00pm - Grilled fresh tuna with broccoli and roasted new potatoes
4:00pm - Protein bar/shake
7:00pm - Pork tenderloin with asparagus and baked potato
10:00pm - Green salad with cottage cheese
WORKOUT
Monday - Chest/Triceps
Tuesday - cardio
Wednesday - Biceps/Back
Thursday - cardio
Friday - Shoulders/Legs
Saturday - cardio
Sunday - cardio
Chest
Flat Bench Press 4 sets
Incline Hammer Strength Machine 2 sets
Dumbell Flyes 2 sets
Back
Deadlift 3 sets
Lat Pull down 3 sets
Seated Cable Row 2 sets
Biceps
Standing Barbell Curls 3 sets
Preacher Curls (with dumbells) 1 set
Triceps
Tricep Press down 2 sets
Dips (weighted) 2 sets
Legs
Squats 4 sets
Leg Extension 2 sets
Leg Curl 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)
Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets
Shrugs 3 sets |
THis is entirely unnecessary for someone of your build. Maybe after a year when you are at your ideal weight and want to really start toning your body but weight loss is SIMPLE.
Cardio. run a few miles a day. easy.
Calorie intake must be less than calories used. a person of your size probably needs 2500 calories to maintain your current size. You probably get more than that already. you dont want to do that. You should cut at least 500 calories per day from your diet, to lose 1 lb per week (3500 calories = 1lb). By some quick calculations if you got a diet of 1800-1900 calories / day and ran a few miles 3-4 times a week you will lose weight, and plenty of it in no time.
As for your diet, technically you can eat anything you want. as long as you dont go over 1800-1900 calories. that being said, you probably want to stay away from sweets and other high calorie items, as they dont give your body any more than a quick burst of energy. You should stick to higher protien foods like eggs, chicken, and tuna because protien provides sustained energy. You should also make sure and get plenty of fiber. Fresh fruits are a good source of that. Gotta stay regular, y'know
If you measure your foods...youll be surprised how little one serving actually is. 1/2 cup of ice cream is TINY. 1/2 cup of cereal for breakfast is a joke. You WILL be hungry for the first week. by the 2nd week, you will be used to it and it wont bother you at all. You will start feeling healthier and your energy level will rise from working out. also make sure you get plenty of sleep at night.
Be careful who you take advice from. I dont want to make folks mad but everyone who has seen some crap on tv or read anything in a magazine automatically thinks they are an expert. To give myself some credit, my wife is a registered dietitian and is standing over my shoulder as I type.
Good luck and have fun!