need help shaping up new today

[sue2012]

Hi just joined today need help with everything shaping up, cardo, want to get 35lbs off my 5' frame anyone out there that can help me.

[Boss Man]

This is the sort of thing I've posted before, that might help.

Any other questions feel free to ask.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

1/2 Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bent over Barbell Rows, 2 sets, 10 reps

Bench Press, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

An instructor would be able to help you.

If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.

So your weights and cardio schedule could look something like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

As I say, any other questions or minor modifications, especially to diet options, feel free to ask.

[Athene]

Nutrition makes a big difference. Have you heard of Paleo before? If you want to see results quickly and start feeling better, you could try a 30 day Paleo Challenge. I did one a year ago and dropped 10 lbs and 9" in one month, and that was without much exercise at all (which is still really important!)

Here's a clear link to help you figure out how to do it if you're interested, I didn't go to this gym, but I just googled it and found it was the most clear explanation:

Paleo Link