Maximous wrote:Hi man, thanks for reply!
Well here is my schedule:
07:00 - 07:30 - Breakfast usually eggs, cheese and coffee.
08:00 - 16:00 - School
16:00 - 18:00 - Gym
18:00 - 19:00 - Trip to home, shower etc.
19:00 - 19:15 - Dinner
19:15 - 23:00 - Studying, FB etc.
23:00 - 07:00 - Bed time
So in total I have 2 meals, dinner is usually vegetables or some cereal.
Is there any diet and work out programme that you recommend? I have 15 weeks to lose weight. I weight 110 kg, my goal is 85 kg. I guess that is 60lbs.
Thanks in advance
Thee's your problem dude. You can't eat 2 meals a day and expect to lose weight.
I would reccomend you don't exercise for now, as you need to work on diet and you wouldn't be advised to do something that burns calories, when you don't eat enough of them.
I would suggest you have small frequent caloric portions for now, then when your metabolism is more able to cope, increase your calories weekly, as just having a lot of calories added in right now, might not be a good thing.
You need to get some structure back into your eating again, then build the calories up, so you don't make your digestive system work too hard initially.
So we'll start with something like this.
2 Scrambled Egg Whites + 1 slice Whole-grain Bread. You could toast the Bread if you wanted (100 calories approx).
1OZ Low Fat Cheddar + 10 unsalted Peanuts (100 calories approx)
1/2 Chicken breast + half an Apple (100 calories approx).
2OZ lean Ham + 1 Large Tomato (100 calories approx)
1OZ Pork + 2 Broccoli Spears (100 calories approx).
3OZ Baked Beans (100 calories approx).
Remember, eating the 600 calories a day is for ONE WEEK ONLY. You're trying to get back into a routine of regular eating. When you start week 2, use the exact same plan, but eat 2x the portion sizes
, so you'll eat 1,200 calories a day.
When you're near the end of week 2, come back and we can tweak your diet more, so in week 3, you can go up to around 1,800 calories a week with some different choices.
By week 4 you should be going up to around to 2,400 calories, then at the end of 4 weeks, you keep your calories the same and start the exercising again.
Does that sound clear enough ?