ShapeFit.com

[richardgomm]

Hi all,

I've finally admitted that I'm overweight. By a long shot. So I've started to diet and started some excerise. But I could use some help on working out what I should be doing / eating etc. I'm reading through the posts at the moment so I'm sure I'll get a few good ideas.

My details:

Height: 6 ' 6''
Weight: 286 pounds (20 stone 6)
Age: 28
Sex: Male
Activity Factor: light
BMR / TDEE: 3187 calories
Goal: 17 Stone
Training Experience: 4 years ago boxing and running.


For a diet at the moment I'm following:

Breakfast: high fibre ceral.
Mid morning snack: fruit (probably pineapple as I don't like much fruit)
Lunch: Maximuscle Diet Bar (High protein) or Slim Fast
Afternoon: fruit (pineapple / apple)
Dinner: Healthly eating low fat frozen meal (tastless curry things)
Evening: slim fast snack bar

Ideally I want to lose weight quickly as I can't workout as much as I did 3 or 4 years ago. Back then I was 17 stone and quite fit. now I'm 20.6 stone and struggling to excerise.

My excerise plan at the moment:

Monday / Fri: 15 min heavy punch bag work (harder than it sounds!)
Tues / Thurs / Sun: 30 mins elliptical walker
All days: 4 reps of 30 abs assited with rocker machine.

I've managed the above excerise routine for this week, although the diet starts today.

Any thoughts / improvements.

thanks

Richard

[swanso5]

- increase activity
- keep cals the same for now if they're "quality' cal's...otherwsie just eat as much quality cal's as you like (solid protein, veg, fruit, healthy fats) and see what the extra activity does for you intitially
- i hate scale wt goals, what if you don't get there?? you might be happy at a heavier but a "better looking" wt
- add fruit to breaky and some protein (eggs or powder in water)
- add solid protein (turkey, chicken, pork, sardines, tuna, salmon, red meat etc) and veg/salad
- no bars no bars no bars no bars no bars no bars no bars....get the picture...
- lunch and all other meals are solid protein, veg and salad so pack these in
- no fruit after first 2 meals or workout, whichever is first
- you need resistance work...search "your body is a barbell" by alwayn cosbrove and do as written...bag work/cardio can go on off days...ab rocker? throw it off a cliff mate