Please Scroll Down to See Forums Below I just wanted some advice on weight loss. I'm 6'2'' and weight about 230. My body fat is high, about 27%. I started a strict workout routine about 3 weeks ago. I do cardio (run about 2.5 miles) five times a week. I know most people here hate machines like a bowflex, but i have one and it is paid for. I do chest and arm and ab exercises on it every other day. I also do 100 pushups and 100 situps every day. My main goal is to get my waist measurement down to 34" from 40" and to get my arms and chest and abs cut. My diet is pretty much the same thing every day. I eat oatmeal for breakfast every day at work and a salad with a grilled chicken breast everyday for lunch. Then for dinner I just eat another chicken breast and a random assortment of veggies. I also read on here that Lipo 6 is pretty effective, so I just started on it. I can already feel a huge difference 3 weeks in, but do yall have any suggestions without spending a whole lot of money on free weights or anything? Thanks.
Help in weight loss.
- Thread starter Bass402
- Start date
Bass402 said:
Welcome to EF! Can you be more specific about your 'strict' routine?
I see you do chest arms & abs every other day ... what about LEGS... can't forget the wheels ... what do you do to train them so they are proportional & not laggin behind the rest of the body? (aside from 'running')
About your diet ... you only eat three times a day? Try making it 6, every 2-3 hours ...
How about water intake? Drinking at least a gallon?
Only fat burners I would recommend are from the AF store from my personal success with them.. not saying Lipo won't work for you or anyone else, just better choices out there if you're going to spend your money of supps. (No I do not work for the AF store ...
)You should look to you DIET first, then TRAINING, THEN supps if necessary ...
*Bunny* said:
Can you be more specific about your 'strict' routine?
I see you do chest arms & abs every other day ... what about LEGS... can't forget the wheels ... what do you do to train them so they are proportional & not laggin behind the rest of the body? (aside from 'running')
About your diet ... you only eat three times a day? Try making it 6, every 2-3 hours ...
How about water intake? Drinking at least a gallon?
Only fat burners I would recommend are from the AF store from my personal success with them.. not saying Lipo won't work for you or anyone else, just better choices out there if you're going to spend your money of supps. (No I do not work for the AF store ...
You should look to you DIET first, then TRAINING, THEN supps if necessary ...
By strict I only mean I never skip a routine or anything. I probably drink about 1.5 gallons of water a day. I havent really done anything for legs, but I will start. It seems as though my legs are in pretty good shape and defined pretty well from carrying my ass around. (J/K) I will start some leg presses and leg curls though. If I am to eat 5-6 times a day, then what should I eat? Should I aim for low cal high protein?? I recently did a PT test for the military and did fine on cardio and crunches but need to dramatically cut down my waist size and probably pick up some more upper body strength to help on those push ups. Though I did pass my test, I don't want to be worried about my waist size for the rest of my life. I have the motivation because I just got a nice new job, and if I don't get in good shape, I could lose it. Thanks for all your help.
"Abs are made in the kitchen..."
Have you read around the site to get an idea of what to eat, when how often ...etc? There is alot of great info here ...
I will edit this post in 2 minutes to give you a head start on some places to start with your journey ... give me a second ...
Food is NOT the enemy ... lack of healthy food is
-------------------------------
***EDIT***
Basic info I have taken/helped/researched from the lovely ladies (and few gents) on this site... Just some BASIC Ideas to give you something to go off of... read around, do some research, then ask more questions... you need to do your part as well ... Best of luck to you ... Portion sizes are subjective & are based on the individual ... meals can be varied to coincide with training (i.e Post workout shake is key IMO)
Few variations taken from QSS, Sassy, Vel, Daisy, Shadow, and everyone else who deserves the credit...sorry if I didn't name you
Meal #1
4 egg whites 2 yolk
4 oz. lean meat (chicken, turkey, tuna or sirloin)
1/2 cup oatmeal before cooking – or -
1/2 grapefruit or 5 strawberries
Meal #2
Protein Drink: 2 1/2 Scoops
Beverly Ultra Size and 12-oz water
1/2 banana, 1 tsp all natural peanut butter (such as Smuckers)
Meal #3
7oz. chicken (or Tuna, turkey)
5 oz. sweet potato
2 cups salad with 2 TBS. Low Cal Dressing (Newman's oil
and Vinegar)
Meal #4
(Same as meal #2)
- or – if no shakes desired
5 oz lean meat
5 strawberries and ½ cup almonds or walnuts
Meal #5
7 oz. 93-96% lean beef (chicken, turkey, fish, sirloin)
2 cups vegetables (or can be another salad)
1 tsp Flax Oil
----------------------
Sample Diets
Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)
Meal 2 ~11am
Protein Shake
Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)
Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)
Meal 5* ~8pm
Protein Shake (usually post workout)
Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)
*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.
--------------------------
Or
Meal 1
5 Egg Whites, 1 Whole Egg (can add some veggies to it for flavor is you want)
1/2 Cup Oatmeal or Cream of Wheat
Coffee is fine, but also drink some water
Meal 2
Add Cottage Cheese to the Veggie snack (or Hummus). Don't do the FF CC, do Light or even Regular. You need some fat to help it digest slower, plus you HAVE to have fat in your diet. I'd stick with veggies rather than fruit.....celery, brocolli, carrots are okay (but have more sugar than green veggies). Don't limit green veggies.
Meal 3
3-4oz Lean Meat
Unlimited Green Veggies (salad, brocolli, green beans, asparagus)
Fat Source..... Flax Oil, Olive Oil, Almonds
(if you need extra carbs because energy falling, add 3oz Yam or Sweet Potato here)
Meal 4
Post Workout - Shake
Meal 5
3-4oz Lean Meat
Unlimited Green Veggies (same as above)
Fat Source
You can add another shake before bed, that is fine as Meal 6. Your muscle needs something to munch on during the night, or they will munch on your muscle. Add a *little* fat to a whey shake, or a *little* milk, it will help it digest slower.
Salad dressing should be Balsamic Vinegar and Olive Oil (or Flax Oil). Try not to do the "processed" store bought dressings - most of them have added sugar. Some are okay, just check the ingredients.
Drink AT LEAST 1 gallon of water a day.
---------------------------------------------------
Meal 1:
-Protein shake........
Meal2:
-Handful(1-1.5 Oz nuts)
-Apple?
Meal 3:
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Meal 6:
-Handful(1-1.5 Oz nuts)
- Add a Protein maybe
Saturday night cheat night
Sunday back to schedule.
Supplements: ONCE your diet is down, I'll help you add what you need
Have you read around the site to get an idea of what to eat, when how often ...etc? There is alot of great info here ...
I will edit this post in 2 minutes to give you a head start on some places to start with your journey ... give me a second ...
Food is NOT the enemy ... lack of healthy food is
-------------------------------
***EDIT***
Basic info I have taken/helped/researched from the lovely ladies (and few gents) on this site... Just some BASIC Ideas to give you something to go off of... read around, do some research, then ask more questions... you need to do your part as well ... Best of luck to you ... Portion sizes are subjective & are based on the individual ... meals can be varied to coincide with training (i.e Post workout shake is key IMO)
Few variations taken from QSS, Sassy, Vel, Daisy, Shadow, and everyone else who deserves the credit...sorry if I didn't name you
Meal #1
4 egg whites 2 yolk
4 oz. lean meat (chicken, turkey, tuna or sirloin)
1/2 cup oatmeal before cooking – or -
1/2 grapefruit or 5 strawberries
Meal #2
Protein Drink: 2 1/2 Scoops
Beverly Ultra Size and 12-oz water
1/2 banana, 1 tsp all natural peanut butter (such as Smuckers)
Meal #3
7oz. chicken (or Tuna, turkey)
5 oz. sweet potato
2 cups salad with 2 TBS. Low Cal Dressing (Newman's oil
and Vinegar)
Meal #4
(Same as meal #2)
- or – if no shakes desired
5 oz lean meat
5 strawberries and ½ cup almonds or walnuts
Meal #5
7 oz. 93-96% lean beef (chicken, turkey, fish, sirloin)
2 cups vegetables (or can be another salad)
1 tsp Flax Oil
----------------------
Sample Diets
Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)
Meal 2 ~11am
Protein Shake
Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)
Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)
Meal 5* ~8pm
Protein Shake (usually post workout)
Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)
*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.
--------------------------
Or
Meal 1
5 Egg Whites, 1 Whole Egg (can add some veggies to it for flavor is you want)
1/2 Cup Oatmeal or Cream of Wheat
Coffee is fine, but also drink some water
Meal 2
Add Cottage Cheese to the Veggie snack (or Hummus). Don't do the FF CC, do Light or even Regular. You need some fat to help it digest slower, plus you HAVE to have fat in your diet. I'd stick with veggies rather than fruit.....celery, brocolli, carrots are okay (but have more sugar than green veggies). Don't limit green veggies.
Meal 3
3-4oz Lean Meat
Unlimited Green Veggies (salad, brocolli, green beans, asparagus)
Fat Source..... Flax Oil, Olive Oil, Almonds
(if you need extra carbs because energy falling, add 3oz Yam or Sweet Potato here)
Meal 4
Post Workout - Shake
Meal 5
3-4oz Lean Meat
Unlimited Green Veggies (same as above)
Fat Source
You can add another shake before bed, that is fine as Meal 6. Your muscle needs something to munch on during the night, or they will munch on your muscle. Add a *little* fat to a whey shake, or a *little* milk, it will help it digest slower.
Salad dressing should be Balsamic Vinegar and Olive Oil (or Flax Oil). Try not to do the "processed" store bought dressings - most of them have added sugar. Some are okay, just check the ingredients.
Drink AT LEAST 1 gallon of water a day.
---------------------------------------------------
Meal 1:
-Protein shake........
Meal2:
-Handful(1-1.5 Oz nuts)
-Apple?
Meal 3:
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Meal 6:
-Handful(1-1.5 Oz nuts)
- Add a Protein maybe
Saturday night cheat night
Sunday back to schedule.
Supplements: ONCE your diet is down, I'll help you add what you need
*Bunny* said:"Abs are made in the kitchen..."
Have you read around the site to get an idea of what to eat, when how often ...etc? There is alot of great info here ...
I will edit this post in 2 minutes to give you a head start on some places to start with your journey ... give me a second ...
Food is NOT the enemy ... lack of healthy food is
-------------------------------
***EDIT***
Basic info I have taken/helped/researched from the lovely ladies (and few gents) on this site... Just some BASIC Ideas to give you something to go off of... read around, do some research, then ask more questions... you need to do your part as well ... Best of luck to you ... Portion sizes are subjective & are based on the individual ... meals can be varied to coincide with training (i.e Post workout shake is key IMO)
Few variations taken from QSS, Sassy, Vel, Daisy, Shadow, and everyone else who deserves the credit...sorry if I didn't name you
Meal #1
4 egg whites 2 yolk
4 oz. lean meat (chicken, turkey, tuna or sirloin)
1/2 cup oatmeal before cooking – or -
1/2 grapefruit or 5 strawberries
Meal #2
Protein Drink: 2 1/2 Scoops
Beverly Ultra Size and 12-oz water
1/2 banana, 1 tsp all natural peanut butter (such as Smuckers)
Meal #3
7oz. chicken (or Tuna, turkey)
5 oz. sweet potato
2 cups salad with 2 TBS. Low Cal Dressing (Newman's oil
and Vinegar)
Meal #4
(Same as meal #2)
- or – if no shakes desired
5 oz lean meat
5 strawberries and ½ cup almonds or walnuts
Meal #5
7 oz. 93-96% lean beef (chicken, turkey, fish, sirloin)
2 cups vegetables (or can be another salad)
1 tsp Flax Oil
----------------------
Sample Diets
Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)
Meal 2 ~11am
Protein Shake
Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)
Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)
Meal 5* ~8pm
Protein Shake (usually post workout)
Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)
*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.
--------------------------
Or
Meal 1
5 Egg Whites, 1 Whole Egg (can add some veggies to it for flavor is you want)
1/2 Cup Oatmeal or Cream of Wheat
Coffee is fine, but also drink some water
Meal 2
Add Cottage Cheese to the Veggie snack (or Hummus). Don't do the FF CC, do Light or even Regular. You need some fat to help it digest slower, plus you HAVE to have fat in your diet. I'd stick with veggies rather than fruit.....celery, brocolli, carrots are okay (but have more sugar than green veggies). Don't limit green veggies.
Meal 3
3-4oz Lean Meat
Unlimited Green Veggies (salad, brocolli, green beans, asparagus)
Fat Source..... Flax Oil, Olive Oil, Almonds
(if you need extra carbs because energy falling, add 3oz Yam or Sweet Potato here)
Meal 4
Post Workout - Shake
Meal 5
3-4oz Lean Meat
Unlimited Green Veggies (same as above)
Fat Source
You can add another shake before bed, that is fine as Meal 6. Your muscle needs something to munch on during the night, or they will munch on your muscle. Add a *little* fat to a whey shake, or a *little* milk, it will help it digest slower.
Salad dressing should be Balsamic Vinegar and Olive Oil (or Flax Oil). Try not to do the "processed" store bought dressings - most of them have added sugar. Some are okay, just check the ingredients.
Drink AT LEAST 1 gallon of water a day.
---------------------------------------------------
Meal 1:
-Protein shake........
Meal2:
-Handful(1-1.5 Oz nuts)
-Apple?
Meal 3:
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Meal 6:
-Handful(1-1.5 Oz nuts)
- Add a Protein maybe
Saturday night cheat night
Sunday back to schedule.
Supplements: ONCE your diet is down, I'll help you add what you need
I dont have a problem eating the same stuff every day. This shouldnt be very hard. But this is for weight loss right?? Also, what kind of protein shake do you think? Is that just those whey protein shakes? I run at about 3:30 in the afternoon cuz my work gives me time to exercise, then I lift at about 5:30 when I get home.
Kold_Killa
New member
Not so much "weight" loss, but FAT loss while retaining as much muscle as possible.
^^Kold_Killa said:
Exactly Protein, yes whey is my preference. I am VERY picky when it comes to these & flavor my shakes according to my tastes .. (i.e. the ISO I use is basically tasteless, with no carbs, so I'm able to flavor them for me & add whatever carbs I want)
I do believe 'real' food is the best choice, but that is NOT always possible ... so a good protein shake will do
After your run I would try to eat something before your training ... maybe small meal Protein fat carbs etc, up to you ... after your workout though, I do suggest a PWO shake, carbs optional (this is very debatable, but pretty darm good time to eat 'em if ya ask me) ... then I think this would allow for a meal before bed... i.e. I would suggest Protein (slow digesting) and/or fat before bed.
Meal 1: 7:00
-Protein shake........
Meal 2: 11:00
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
Meal 3: 16:00 (after running)
-Handful(1-1.5 Oz nuts)
-Apple
Meal 4(after weights) 18:00
-Same shake as meal one
Meal 5 20:00
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
How does this look with the times and everything?? Is this gonna be enough of vitamins and things??
-Protein shake........
Meal 2: 11:00
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
Meal 3: 16:00 (after running)
-Handful(1-1.5 Oz nuts)
-Apple
Meal 4(after weights) 18:00
-Same shake as meal one
Meal 5 20:00
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
How does this look with the times and everything?? Is this gonna be enough of vitamins and things??
B
bigmark1515
Guest
Thats really only 2 solid meals in there, def not enough.Bass402 said:
