kild
<font color=blue>Anything in the bakery is good<br
- Joined
- Apr 2, 2004
- Messages
- 1,529
I'll repost some of what I put in the WISH sign up thread.
After being overweight for too long, I decided to make a change. I got a diet and exercise plan from a personal trianer and actually had my doctor look it over. He gave the thumbs up, and away I went.
After a couple of months, I had lost some weight and was feeling better. But I got greedy and wanted bigger, faster results. I made some mistakes through trial and error, but finaly found what workes best for me. I will list out the plans starting with the diet. This plan seems to work better for men, but my wife changed it to fit her and it worked very well. Adjust to your needs.
If this plan intersts you, please check with your doctor before starting it.
Diet
You'll never starve again! With this plan you eat three five to six meals a day. Smaller portions, but you eat so often you never get that starvation feeling. Eating more helps to get your metabolism up too. When you are digesting, you are burning calories. So, if you digest more often, you burn more calories. It takes some getting used to and my wife resisted the 6 meals at first, but she learned quickly that it does work.
This plan is low fat, low sugar.
6 am Meal 1 Breakfast
1 cup outmeal with fruit. The fruit works better chopped in the outmeal. Helps to cover the bland taste. Cold cereal can work, but something like special K, not Lucky Charms
Orange Juice and/or fat free milk
I add a protien shake here as well. I work out on a regular basis and take in 180 to 220 grams of protien daily.
9 am Meal 2
Roasted/grilled/baked chicken breast.
Any vegetables - unsalted, unbuttered, un anything, just plain ol veggies. I usually have 1 cup of green beans and 1 cup of field peas.
Noon Meal 3
Several slices of roasted turkey breast on wheat. Add lettuce, tomatoes, etc to your liking. No salt, no mayo, no cheese unless you buy the fat free kind.
Fruit. I go with a banana or apple, but any fruit can work here.
The meat is deli meat and not packaged lunch meat. Lunch meat can be very high in sodium.
3pm Meal 4
Baked/grilled fish.
Vegetables
6pm Meal 5 pre workout meal
Baked sweet potato - you guessed it, no butter or sugar- and a protien shake
7:30 pm Meal 6 post workout meal
Baked potato, steak/chicken/fish/ground turkey 1 vegetable and another protien shake.
Bedtime 10:30/11pm protien shake
As you can see, you are eating all day long. You drink nothing but water and lots of it. 120 ounces is optimal, start lower if you have to, but try hard to work up to this amount. Yeah, you coffee lovers can have coffee, but go easy on the cream and sugar. Black is better, but hey, I understand how it goes
There are no limits on how many fruits and vegies you can eat. But, moderation is the key.
Exercise is a the key to losing weight. If you start working out, remember to start slow and work your way up to a steady routine. If you jump in full steam, you risk injury and major soreness pain. I mean PAIN!! Always have a partner to help if using weights.
Workout plan.
Day 1
Chest
1. Barbell bench press. 3 sets, 10 reps each.
2. Dumbell Incline or decline bench press. 3 sets, 10 reps
3. Dumbell flye. 3 sets 10 reps.
Back
1. T-bar, machine rows 3 sets, 10 reps - seeing a pattern yet?
2. seated machine rows. 3 sets 10 reps
3. Lat pulldowns 3 sets, 10 reps
Day 2
rest or cardio
Day 3
Biceps
1. Standing barbell curls 3 sets 10 reps
2. Seated. alternating dumbell curls 3 sets, 10 reps
3. Preacher curls 3 sets, 10 reps
Triceps
1. Skull crushers 3 sets, 10 reps
2. Dumbell kick backs 3 sets, 10 reps.
3. Machine pressdowns 3 sets, 10 reps.
Day 4
rest or cardio
Day 5
Legs
1. Squats 3 sets 10 reps - or leg press
2. Dead lifts 3 sets 10 reps
3. Lunges 3 sets 10 reps
4. Seated calf raise 3 sets, 10 reps
Shoulders
1. Military press 3 sets 10 reps
2. Lateral raises - front 2 sets 10 reps
3. Lateral raises - side 2 sets, 10 reps
4. Reverse pec dec 3 sets, 10 reps
Day 6
rest/ cardio
day 7
rest/cardio
You should pick at least 2 rest days to do cardio and 3 at the most. Give yourself one full day of complete rest.
Also, let yourself cheat some on the diet. I was never completely strict. you can burn out too easily that way. If you love pizza, eat a few slices and not the entire thing. picking a day to have some cheat foods is a good thing. It helps you to keep going with your diet. Don't gorge yourself on that day, but allow youtrself to have some of the foods that you enjoy and deserve.
When working out, listen to your body, it tells you when somethng is wrong.
I will answer any questions about these plans that I can. Give me some feedback and let me know what you think.
After being overweight for too long, I decided to make a change. I got a diet and exercise plan from a personal trianer and actually had my doctor look it over. He gave the thumbs up, and away I went.
After a couple of months, I had lost some weight and was feeling better. But I got greedy and wanted bigger, faster results. I made some mistakes through trial and error, but finaly found what workes best for me. I will list out the plans starting with the diet. This plan seems to work better for men, but my wife changed it to fit her and it worked very well. Adjust to your needs.
If this plan intersts you, please check with your doctor before starting it.
Diet
You'll never starve again! With this plan you eat three five to six meals a day. Smaller portions, but you eat so often you never get that starvation feeling. Eating more helps to get your metabolism up too. When you are digesting, you are burning calories. So, if you digest more often, you burn more calories. It takes some getting used to and my wife resisted the 6 meals at first, but she learned quickly that it does work.
This plan is low fat, low sugar.
6 am Meal 1 Breakfast
1 cup outmeal with fruit. The fruit works better chopped in the outmeal. Helps to cover the bland taste. Cold cereal can work, but something like special K, not Lucky Charms
Orange Juice and/or fat free milk
I add a protien shake here as well. I work out on a regular basis and take in 180 to 220 grams of protien daily.
9 am Meal 2
Roasted/grilled/baked chicken breast.
Any vegetables - unsalted, unbuttered, un anything, just plain ol veggies. I usually have 1 cup of green beans and 1 cup of field peas.
Noon Meal 3
Several slices of roasted turkey breast on wheat. Add lettuce, tomatoes, etc to your liking. No salt, no mayo, no cheese unless you buy the fat free kind.
Fruit. I go with a banana or apple, but any fruit can work here.
The meat is deli meat and not packaged lunch meat. Lunch meat can be very high in sodium.
3pm Meal 4
Baked/grilled fish.
Vegetables
6pm Meal 5 pre workout meal
Baked sweet potato - you guessed it, no butter or sugar- and a protien shake
7:30 pm Meal 6 post workout meal
Baked potato, steak/chicken/fish/ground turkey 1 vegetable and another protien shake.
Bedtime 10:30/11pm protien shake
As you can see, you are eating all day long. You drink nothing but water and lots of it. 120 ounces is optimal, start lower if you have to, but try hard to work up to this amount. Yeah, you coffee lovers can have coffee, but go easy on the cream and sugar. Black is better, but hey, I understand how it goes
There are no limits on how many fruits and vegies you can eat. But, moderation is the key.
Exercise is a the key to losing weight. If you start working out, remember to start slow and work your way up to a steady routine. If you jump in full steam, you risk injury and major soreness pain. I mean PAIN!!
Always have a partner to help if using weights.Workout plan.
Day 1
Chest
1. Barbell bench press. 3 sets, 10 reps each.
2. Dumbell Incline or decline bench press. 3 sets, 10 reps
3. Dumbell flye. 3 sets 10 reps.
Back
1. T-bar, machine rows 3 sets, 10 reps - seeing a pattern yet?
2. seated machine rows. 3 sets 10 reps
3. Lat pulldowns 3 sets, 10 reps
Day 2
rest or cardio
Day 3
Biceps
1. Standing barbell curls 3 sets 10 reps
2. Seated. alternating dumbell curls 3 sets, 10 reps
3. Preacher curls 3 sets, 10 reps
Triceps
1. Skull crushers 3 sets, 10 reps
2. Dumbell kick backs 3 sets, 10 reps.
3. Machine pressdowns 3 sets, 10 reps.
Day 4
rest or cardio
Day 5
Legs
1. Squats 3 sets 10 reps - or leg press
2. Dead lifts 3 sets 10 reps
3. Lunges 3 sets 10 reps
4. Seated calf raise 3 sets, 10 reps
Shoulders
1. Military press 3 sets 10 reps
2. Lateral raises - front 2 sets 10 reps
3. Lateral raises - side 2 sets, 10 reps
4. Reverse pec dec 3 sets, 10 reps
Day 6
rest/ cardio
day 7
rest/cardio
You should pick at least 2 rest days to do cardio and 3 at the most. Give yourself one full day of complete rest.
Also, let yourself cheat some on the diet. I was never completely strict. you can burn out too easily that way. If you love pizza, eat a few slices and not the entire thing. picking a day to have some cheat foods is a good thing. It helps you to keep going with your diet. Don't gorge yourself on that day, but allow youtrself to have some of the foods that you enjoy and deserve.
When working out, listen to your body, it tells you when somethng is wrong.
I will answer any questions about these plans that I can. Give me some feedback and let me know what you think.
