My plan to lose fat...

[obiwarz]

I've been working out the past two weeks to get myself back in the routine. I feel good about my strength training, treadmill, and elliptical and am ready to start with my supplements and hardcore schedule. Please critique what I am doing, give me advice on supplements, and share your stories.

I've been let down by myself the past two years because I've been up and down on my weight loss journey. Four years ago I went from 320lbs. to 240 lbs. and was at the happiest time of my life. I discovered beer and chicken wings and now I'm back to my original weight . Now I have a higher blood pressure than I should (155/95) and an elevated resting HR (in the 90's). I am actually a nursing major (was inspired when I lost all the weight), but now am feeling I am not being a good example to my patients because of my size. I could use any help at all.

My stats:
Age: 22
A whopping 319 lbs.
and I believe 31% BF from my home BF scale

My goal:
275 lbs.
24% BF

Time:
3-4 months (hope to look/feel better by my summer internship in June)

-----
I started a creatine cycle today. (bulking) 5g x 5 a day for 5 days. (maintenance) 5g in morning, 6g post workout. (post-workout) 6g creatine, 2 scoops of protein (~42 grams) with milk.

I'm using simple Centrum vitamins, flaxseed oil capsules, and vitamin B complex high-potency vitamins.
-----

I'm working out approximately 5-6 days a week. Doing it similar to Body for Life:
Upper body days: Chest, back, triceps, biceps, shoulders [and abs]
Lower body days: Quads, hams, calves, abs
Cardio days: Typically 20-25 min. on treadmill (about 1.5-2 miles at 2% incline)

Monday:
Upper body
Cardio

Tuesday:
Cardio

Wednesday:
Lower body
Cardio

Thursday:
Upperbody
Cardio

Friday:
Lowerbody
Cardio

Saturday:
Cardio (possibly upperbody)

--- Alternate upperbody/lowerbody days the following week
--------

My diet consists of many of the same foods:
Breakfast I typically eat shredded hash browns, or an egg/cheese mcmuffin (I use whole wheat english muffin, low-fat cheese, egg beaters, and lean honey ham).

Lunch/snacks - I love my turkey sandwiches... whole wheat bread (7 grain), low-fat cheese, and turkey deli meat.
I may also eat on other days, buddigs chicken meat with my bread and some light butter.
I add Baked nacho cheese doritios with these.

Dinner I make an awesome General Tso's Chicken and vegetables (I substitute Splenda sugar, olive oil, and lite soy sauce.... vegetables are frozen stir fry type vegetables... I also throw in a can of mushrooms)

-- I get more than enough water in a day (about a gallon or so), drink lots of milk, and have a lot of orange juice on hand.

- Any advice on other easy meals for a poor college student?
-----------------

So there is my plan of action. I hope to update this with my results through my journey. Any advice is appreciated.

Thanks everyone in the forums!

 

[Black03SVTCobra]

Check out the stickys on top. To get you started

 

[dr_skier]

Baked nacho cheese doritios - EMPTY CALORIES
shredded hash browns - im guessing fried up in butter, im guessing u didn't make them buy buying and slicing potatoes yourself
mcmuffin - Calorie City, perhaps a slice of multigrain toast/
light butter - man light mayo or mustard or calorie-wise ranch dressing are all better
a lot of orange juice - empty cals, so empty man, like drinking candy with all that processed sugar, try WATER (or some crystal light bro)
low-fat cheese - lol, this is in every meal, low fat dosn't mean eat 3x the amount, keep it light, you'd be amazed how much flavor even a LITTLE bit of cheese does to something..... Ok go from there


I'd like you to read the stickies in the diet forum and come back and tell me why I may have highlighted these foods. They aren't nesissarily BAD, however they will hinder your goals. Ah fuckit, i'll tell you why they are not good and u tell me some subsitutes ok.

 

[dr_skier]

obi, how's the diet comin?

 

[obiwarz]

Oh and heres a list of some advice for cutting and dropping weight. http://www.elitefitness.com/forum/showthread.php?p=5742954#post5742954

Thanks for the responses guys. When I do my cardio, I mix it up with running and walking. About 3 minute warmup walking, 10 minute jog, 3 minute walking, 5 min. hard if I can.

The creatine I figured would be a good additive because if I'm going to be lifting and running, why not help my muscles out at the same times. I guess I don't do a bulking/cutting schedule, just kinda do everything at once.

As for food, my hashbrowns are cooked in olive oil, but don't add any butter, nor do I let them fry brown. I just cook them till their soft and add some garlic salt on them. I am having a hard time eating smaller portions, so maybe if I eat more often, just less, I could handle it. I guess those Doritos and sandwiches I didn't think were too bad... they fill me up, quick, and taste damn good. The diet part is where I have to work on more... I just think I'd have difficulties eating chicken allll the time.

-Obi

 

[dr_skier]

Bro if dieting was all easy we'd all walk around ripped to the bone... keep at it, know what, perhaps even give keto a try, (do a search on it).... if u can stick to it you'll do wicked brotha, keep it up!

Remember diet is 70% of the battle

 

[Makavelli]

Not to flame you bro, but you need to do some major research into a good healthy diet. Nachos don't belong on any healthy diet, let alone a fat loss plan...

 

[JKurz1]

Not to flame you bro, but you need to do some major research into a good healthy diet. Nachos don't belong on any healthy diet, let alone a fat loss plan...

Mac - you still drink gatorade during you w/o?

 

[Mathew22]

Thanks Im2Manly. Great link and post. I'm pretty much lookin for the same thing as the guy that made the tread. Your post showed me quite a bit.

 

[obiwarz]

Yeah, I understand about the chips. Heh, I guess it is just something I enjoy to snack on with my sandwiches... at least it's not the regular kind super nachos.

I appreciate the links, I've printed the information out and am starting to use some of the knowledge gained.

Matthew22, are you going through something similar? We could help each other out if we're going through the same kind of thing. I feel I need some sort of accountability, and these boards are already helping me out tremendously.

-Obi