Want to lose as much lbs as possible before summer

nateistoraw

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Hi, guys I am like 5'10(in) and 203lbs(as of yesterday). I have been counting calories with what I eat. I have lost like 7 lbs in the last 2.5 weeks.

I have been going to the gym like 3 times a week(I do not workout on weekends, but if you have a way for me to workout without the gym, tell me)


Okay, I workout like Mon,Wednes, and Friday.

I want to get down to like 160 lbs as soon as possible(want to be epic on beach this summer).

Okay, so here is what I currently do:
Run at 6mph on treadmill for about 15 mins. And speedwalk for the last 15 mins.
Use weight machines for about another 30 mins.
Bike for about 20 mins.

What would you all suggest for me to improve my current diet/workout.
 

mrRuckus

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A long time ago i used to jog in place watching tv.
 

alexjoan

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Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet), soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calorie, high-sugar foods. You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.
 

nateistoraw

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Here is what I ate yesterday:
Breakfast:
2 scrambled eggs+cheese(like 300 calories)
water(0 calories)
Snack:
Pomegranate(probaly 70 calories)
water(0 calories)
lunch:
Home-made sandwich(400 calories)
water(0 calories)
Snack:
Cheese-crackers(150 calories)
water(0 calories)
Dinner:
6-inch subway tuna(350 calories)
water(0 calories)
water(0 calories)

I worked out in the early afternoon.
I ran for like 10 mins
Biked for like 15 mins
Weight-trained for like 40 mins

I also walked like 3 miles that day.

My usual workout is like 30 mins on treadmill, 20 mins biking, and 30 mins weight training. But yesterday I wanted to change some stuff up. Also my diet is usually the same except dinner will probaly have twice as much calories.
 

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nateistoraw

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March-08-2010

Breakfast:
1.5 cups of cereal(totaled 220 calories)
Lunch:
2 chicken wings(110 calories)
1 yogurt(150 calories)
Bread (130 calories)
Water(0 calories)

Snack:
2 slices of cheese pizza(unknown calories)
Small slice of cake
Water
*Please note the cake and 2 slices of pizza was eaten due to a birthday

Dinner:
2 Slices of cheese pizza
Fruit Punch(2 glasses)(200 calories)
Ice-cream
*Please note, I will not normally have Fruit-Punch, but there was literally no other drinking options

Workout-Log
15 mins on treadmill at 6.5mph
5 mins on treadmill at 3.5 mph
(According to machine 288 calories burned)
30 Mins of weight training
*Shoulders, Chest, Thighs, Bi-ceps,Tri-ceps, Torso, and Back was worked on
*Please note, I did not have enough time to do the full workout, since I had to work right after my workout.

Oh and theres good news, I know weigh 201 lbs . So hopefully by the end of this week I will be like 197-199 lbs.
 

Akuma

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If all you want to do is lose weigth (i.e. not building muscle), just increase your time on the treadmill (progressively, that is). I went from 200lbs to 150lbs in about 2 months by doing 1h of treadmill 4 to 5 times a week (without a change to my diet).
 

nateistoraw

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March 09, 2010
Did I pig out For breakfast?
Scrambled Egg+Cheese(180 calories)
1cup of Cereal+2% Milk(200 calories)
Cup of Apple Juice(100 calories)



Also I aim to be able to run at 6.5 mph for at least 30 straight mins by the end of March.

Any suggestions for workouts I can do at home today?
 

Bible_Belt

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Cut out the bread, sugars, dairy, and processed carbs. Most of your meals should be a lean protein and a vegetable. If you eat that way, you don't have to count calories. You should be able to eat all you want, because the right kind of food will fill you up.
 

nateistoraw

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Okay today
I have leftover pizza, rice, and salad for breakfast and cup of juice
(About 600 calories)
For lunch I had a nurture-valley PB granola bar and sandwich and water
(About 550 calories total)
Snack: Water weeee!
Dinner: 6-inch Turkey-Subway+Diet-Coke+Doritos
(about 600 calories total)

Crap I had like icecream, gonna make that like 200 calories(may be less, but not more)
Also at gym today I did 16 mins at 6.5mph on treadmill
Biked at 14.5mph for 15 mins
Weight Lifted Arms and Thighs for like 40 mins


Also I weighed myself, I am like 200.5lbs.
 

Alle_Gory

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if its working keep doing it. you don't want to overdo it and burn out.

just make sure you're always a little bit hungry. that'l make sure your calories are sufficiently low.


btw your signature is retarded.
 

nateistoraw

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okay, thanks for the uber advice. Also here is what I just had for breakfast
I literally measured my milk today. It was 1.5cups. In the milk I had 2 tablespoons of sugar and 2 more tablespoons of vanilla. That totalled like about 210 calories. Also I had 2 boiled eggs, that was about 140 calories.

Today I do not workout at the gym today, but if you have any suggestions for what I can do at home today, due tell. I normally workout Monday,Wednesday, and Friday
 

Bible_Belt

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nateistoraw said:
lean protein is what?

Usually it's meat. I eat a lot of frozen chicken and fish that is individually pre-packaged. Some of the chicken is pre-cooked before it is frozen. It takes about 15 minutes in a toaster oven. Most meat is fairly lean unless it is fried or cured in sugar. Cold cuts are ok. Rather than eat fast food, I will often go to a grocery store and get 1/4 or 1/3 of a pound of turkey and eat that with a 29 cent stick of cheese that is supposed to go in little kids lunches.

I eat a lot of eggs, too. They are technically not a very "lean" protein, but the energy they provide makes them well worth the calories and fat. It's also easy to make an omelet with some mushrooms or peppers and have a carb-free meal.

The food you are eating is very normal, but normal food sucks these days. If I were counting calories, I want food that fills me up. Two eggs has about the same calories as two pieces of bread, but the eggs will keep you full four times as long. Processed carbs and sugars are a waste of calories. If you cut those out, then you don't have to be hungry and will still lose weight.
 

nateistoraw

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okay, here is yesterday's log:
March 11, 2010

Breakfast:
I literally measured my milk today. It was 1.5cups. In the milk I had 2 tablespoons of sugar and 2 more tablespoons of vanilla. That totalled like about 210 calories. Also I had 2 boiled eggs, that was about 140 calories.


I gave blood today, so I was told to eat their snacks and such

Snack:
I had two nutritionbars(That was 160 calories)
And an orange juuice(130 calories)

Lunch:
Had Tacobell, Red Volcano Taco(240 Calories) and Triple Layer Nacho(350 calories)


Snack:
1 Fig Newton(150 calories)

Dinner:
2 drumsticks baked(200 calories)
Serving of Peas+Rice(150 calories)

No workout, I spent majority of the day getting "psyched", and walked an estimated 1.5 miles throughout the entire die.

I know I pigged out, but do not kill me please.
 

nateistoraw

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March, 12, 2010

----------------------------------------------
Breakfast:
1 serving of beef steak(About 200 calories - estimated )
1 boiled potato(About 80 calories - estimated )
1 serving of green peas(About 50 calories - estimated )
1 glass of orange juice(150 calories - estimated )
480 Calories Total For Breakfast
----------------------------------------------
Lunch:
Homemade Tuna Sandwich
Tuna(60 calories)
Mayo(45 calories)
Slice of Cheese(70 calories)
WholeWheatBread(180 calories)
500 ml of Water(0 calories)
Lettuce(About 40 calories - estimated)
345 Calories Total For Lunch
----------------------------------------------
Snack:
1 Fig Newton(About 70 calories - estimated)
1 Liter of Water(0 calories)
70 Calories Total For Snack
----------------------------------------------
Dinner:
Nachos from AM Pm(600 calories)
Gatorade(50 calories, I actually only had a 4th of it)
650 Calories Total For Dinner
----------------------------------------------
1545 calories total for March 12, 2010
That is pretty good I think, since the max per day is suppose to be around 2000 calories


Okay here is my workout log as well:
20 mins at 06.5 mph at 0.0 incline on treadmill
10 mins at 03.0 mph at 7.0 incline on treadmill

50 Leg press(2.5 sets at 20 pers per set)(130lbs)
30 Abdominal Crunch(3 sets at 10 reps per set)(40lbs)
40 Iso-Lateral Leg Extension(2 sets for each leg at 10 reps per set)(40 lbs)
40 Kneeling Leg Curl(2 sets for each leg at 10 reps per set)(40 lbs)
60 Seated Leg Press(3 sets at 20 reps per set)(130 lbs)
30 Chest Press(3 sets at 10 reps per set)(70lbs, or 90lbs, I forgot)
30 Shoulder Press(3 sets at 10 reps per set)(50lbs, or 70lbs, I forgot)
30 Back Extension(3 sets at 10 reps per set)(90lbs, or 110lbs, I forgot)
30 Pec Fly(3 sets at 10 reps per set)(70lbs, or 90lbs, I forgot)
30 Row/Rear Delt(3 sets at 10 reps per set)(70lbs, or 90lbs, I forgot)
30 Pulldown(3 sets at 10 reps per set)(70lbs, or 90lbs, I forgot)
15 mins at 14.5 mph on bicycle


what do you all think?
 

Magma

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Stop eating fast food. Just stop.

By no means am I an expert on this subject, but I've been following a diet that looks roughly like this:

Breakfast

- Egg white omelette or scrambled (add diced green pepper, spinach, onions, or any vegetable you like). I use 4-6 eggs.
- Fresh fruit of your choosing (about 1 cup)
- If I don't have time to make eggs, I make a protein shake with 1/2 cup skim milk, frozen fruit (big bag from Costco), and protein powder.


Midmorning snack

- Protein bar (bought in bulk at Costco). 30g protein
- Or, a few ounces of cottage cheese

Lunch
- Chicken salad (a full 8 oz can of pre-cooked/pre-diced chicken breast, chopped celery, green onions, 2 tablespoons fat-free mayo, and a bit of dijon mustard)
- Or, a chef salad
-Water for my drink

Mid-afternoon snack
- Protein bar
- Or, a few ounces cottage cheese
- Or, some cashews. Not too much.
- Maybe a protein shake in addition to these.


Dinner
- A cup of steamed veggies (broccoli, brussel sprouts, green beans, whatever you like)
- About 8 ounces of lean protein (grilled chicken/turkey breast, lean beef, turkey burger)
- Every other day or so I'll have some carbs with dinner (1 cup wild rice, 6 ounces of soba noodles, or half of a whole-grain English muffin)
- Beef stir fry is also a good option
- Any pork tenderloin also is an option
- For sauces, I'll make a red pepper puree or a gravy. I make the gravy with unbleached pure white flour, some shallots, a little white wine, and fat-free chicken broth. I only use about 2-3 tablespoons each meal and leave the rest frozen or refrigerated. Let me know if you want the recipes for either of these.
- Protein shake, or water.

Evening snack
- Some nuts, or
- String cheese, or
- Rice cake, and
- Water




This is just an example of my daily routine. You want to be eating 5-6 times per day. This will increase your body's metabolism. If you only eat two or three times per day, your body will go into a sort of "starvation mode" where your metabolism shuts down. So the key is to stay consistent throughout the day. Carry a protein bar or two with you during the day, in case you don't get a chance to have a meal.

Chicken and turkey breasts can be purchased at Costco in bulk cans. These are nice because they are readily available in the kitchen and you don't have to spend time cooking a chicken breast and dicing it (or whatever). I know some guys who will cook their food on Sundays and have it ready for them during the week. I also cook a few cups of rice ahead of time and keep it in the fridge for when I need it. The fruit stays frozen in the freezer and is ready when I need it. There's nothing I love more than a nice fruity protein shake. Tastes great and gives you what you need.

The key is to make it as simple on yourself as possible. It takes me 5 mins to make a chicken salad or chef salad. I would stay away from any fast food. Subway included. Thing is, you should be focused on making healthy eating a part of your daily routine. After awhile, those fast-food cravings will go away and the thought of slamming a Volcano taco will make you sick. And as you get more into your fitness routine, you can SLOWLY start adding more carbs. As I understand it, in the initial phases of a new exercise regimen, your body is consuming the energy from the stored carbs already in your body. Oh, and quit consuming sugar too (in any form).

Also, when you're working out, be sure that you're reaching your target heart rate. You might need a heart rate monitor, or at least you should be constantly checking your pulse on your own. The duration of your treadmill work is inconsequential. If you're not reaching your target rate, then it doesn't matter. Everyone is different with regard to their target rate. Find yours.

Hope this helps. If I'm wrong or off-base here with any statements, maybe some of the more knowledgeable guys here can clarify. But my diet is closely aligned to BibleBelt's suggestions. That dude is an MMA athlete in his thirties and in great shape.

Best of luck with achieving your goals!
 

nateistoraw

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Stats 5'10 199lbs
-----------------------------------------------------------------
Breakfast:
3 FishSticks(About 150 calories - estimated )
1 serving of boiled FrenchFries(About 180 calories - estimated )
1 serving of green beans(About 60 calories - estimated )
1 glass of orange juice(080 calories - estimated )
1 cup of icecream(200 calories - estimated)
770 Calories Total For Breakfast
-----------------------------------------------------------------

Snack:
1/4 of Gatorade 50 calories
1 Serving of HomeMade Nachos(230 calories)
280 calories total for Snack
-----------------------------------------------------------------
Lunch:
Ravioli(210 calories)
Half of a GrilledChesse Sandwich
-1 Slice of WholeWheat Bread(90 calories)
-1 Slice of AllAmerican Cheese(70 calories)
1/2 of Gatorade(100 calories)
470 calories total for lunch
-----------------------------------------------------------------
Snack:
1 Hostess CupCake(220 calories)
220 calories total for Snack
-----------------------------------------------------------------
Dinner:
Essentially skipped
I had a candybar(snack)
1 BabyRuth - 280 Calories

280 calories Total for Dinner
-----------------------------------------------------------------

2020 calories Total for Saturday March 13, 2010
-----------------------------------------------------------------

I did not work out, but I did some walking, along with dancing, and partying
 

Magma

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Fish sticks, french fries, and ice cream for breakfast. Yeah!

Twinkies for a snack? You bet!

Skipping workouts and partying too much. Sounds good to me! :rockon:


Looks like you have a handle on things champ!
 
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