Hey so im new here and just want some advice and direction. Heres background. 19, , 300 lbs. 6'2". So im out of highschool and im going to a underwater welding school here in 2 months. I would like to try and drop around like 30 lbs but also do some toning and getting to look more fit. I used to play football in highschool as i started o-line 3 years. just didnt want to play in college. so anyways im looking for a healthy diet plan and workout routine to make me drop that wweight and tone up. Im currently running mon,wed, fri. around 2-3 miles/ 35 mins a day. now im ready to hammer down and do whatever it takes.
so what i need,
diet plan
workout routine. or a place to get these fromt hat works!
Thanks
help me out :)
Moderators: Boss Man, cassiegose
Re: help me out :)
Maybe this kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 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, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Vertical Flyes, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.
Day 1. Bodyweight
Day 2. Cardio
Day 3. Bodyweight
Day 4. Day off
Day 5. Cardio
Day 6. Bodyweight
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 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, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Vertical Flyes, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.
Day 1. Bodyweight
Day 2. Cardio
Day 3. Bodyweight
Day 4. Day off
Day 5. Cardio
Day 6. Bodyweight
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
-
ObesityOverload
- STARTING OUT
- Posts: 12
- Joined: Wed Nov 28, 2012 2:10 pm
Re: help me out :)
Hey, man, I totally feel you.
I have just the website for you.
Click on the link below to take a peek at a lot of different articles that will pertain to you and your weight loss.
These tips are for anyone!
Hope I have helped!
~Obesity Overload
http://obesityoverload.blogspot.com/" onclick="window.open(this.href);return false;
I have just the website for you.
Click on the link below to take a peek at a lot of different articles that will pertain to you and your weight loss.
These tips are for anyone!
Hope I have helped!
~Obesity Overload
http://obesityoverload.blogspot.com/" onclick="window.open(this.href);return false;
-
theoffseason
- STARTING OUT
- Posts: 3
- Joined: Tue Jan 08, 2013 2:43 pm
Re: help me out :)
Sounds like you are determined and ready to go! I would definitely encourage you to start a strength training program. The more lean body mass you have the better, as this will help you burn more calories throughout the day and will definitely be beneficial for underwater welding...which is pretty cool. Keep yourself going with the cardio as well friend. I'd encourage 4-5 days/ week of 40 min strength training and 20 min cardio (moderate) intensity-for now at least. Focus your meals around lean protein sources, plenty of vegetables, some fruits, and healthy fats. A "diet" (I don't like that term all the time) high in fiber and protein will create a thermogenic environment in your body, assisting with your fat loss. Let me know if there is anything I can do to help you out! Keep up the work! It's always inspiring seeing individuals take their health seriously and go after their goals. Best of luck to you.
Joe
Joe
-
davidwalin
- STARTING OUT
- Posts: 11
- Joined: Tue Jan 15, 2013 5:27 am
Re: help me out :)
simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious