Anyone know a good jumpstart diet/exercise plan?

BIGDENNIS10UK

BIGDENNIS10UK

All Star
Joined
May 3, 2012
Messages
3,913
Reputation
185
Daps
3,339
Reppin
NULL
Just started in the gym again, I'm bout 30 pounds overweight (5'10 / 210), started doing alot of running (bout 5km 6 days a week), but aint really lost nothing.

I ain't an experienced gym goer, so just looking for a quite simple 8 week plan to get me started on the road of fitness, I find when I go gym I over do the cardio and that's about it, looking to drop all this fat I've put on over the last two years.

What's the best/easiest plan to follow, I've got barely any restrictions and plenty of time to get to the gym.
 
TMillzy

TMillzy

Pro
Joined
Jun 17, 2012
Messages
1,327
Reputation
50
Daps
1,251
I would recommend you eat about 5-6 times a day. I've lost 20 lbs since the end of January doing this:

Breakfast:
1 cup egg whites
3-4 slices of bacon or 1/2 cup oatmeal (leg days)

Snack hours after:
Peanut butter sandwich (100% whole wheat bread)

Meal 3:
6 oz Protein (chicken, steak, or turkey)
2/3 cup brown rice
1-2 cup veggies

Meal 4:
Repeat 3

Meal 5:
6 oz protein
1-2 cup veggies

Post workout:
20-40g Whey protein shake

Before bed:
30g Casein protein

Been doing that since Jan. Lost 20 lbs and 3.5% body fat. My workout varies so I'm not going to confuse you and post it. Diet is most important. Stick to that shyt. Dont cheat. I've had only 3 cheat meals since. And drink >66 fl oz of water per day.
 
BIGDENNIS10UK

BIGDENNIS10UK

All Star
Joined
May 3, 2012
Messages
3,913
Reputation
185
Daps
3,339
Reppin
NULL
Malta said:
Diet is the most important aspect of trying to lose weight, what is yours looking like?
Click to expand...

Yeah, it ain't looking good :sad:

But I'm gonna change, with me it's mostly drinking and eating bad after a few drinks on the weekends that ducks me up.

I'll definately have to switch that up, I'm still gonna drink but have to try not to eat fast food when drunk and maybe find some less calorie filled drinks (diet mixers and no ponts of lager :sadcam:)
 
BIGDENNIS10UK

BIGDENNIS10UK

All Star
Joined
May 3, 2012
Messages
3,913
Reputation
185
Daps
3,339
Reppin
NULL
TMillzy said:
I would recommend you eat about 5-6 times a day. I've lost 20 lbs since the end of January doing this:

Breakfast:
1 cup egg whites
3-4 slices of bacon or 1/2 cup oatmeal (leg days)

Snack hours after:
Peanut butter sandwich (100% whole wheat bread)

Meal 3:
6 oz Protein (chicken, steak, or turkey)
2/3 cup brown rice
1-2 cup veggies

Meal 4:
Repeat 3

Meal 5:
6 oz protein
1-2 cup veggies

Post workout:
20-40g Whey protein shake

Before bed:
30g Casein protein

Been doing that since Jan. Lost 20 lbs and 3.5% body fat. My workout varies so I'm not going to confuse you and post it. Diet is most important. Stick to that shyt. Dont cheat. I've had only 3 cheat meals since. And drink >66 fl oz of water per day.
Click to expand...

This is definately more than I'm eating, so it's obviously my weekends (where I eat and drink like shyt) that's fukking me up.

I'll try abd cut down on calories abd keep doing an hour a day cardio (running/x trainer/swimming), I need to introduce some weights, I'll look out for a decent starting out workout online.
 
BIGDENNIS10UK

BIGDENNIS10UK

All Star
Joined
May 3, 2012
Messages
3,913
Reputation
185
Daps
3,339
Reppin
NULL
The Entity said:
:whoa: That sounds like a dangerously low amount unless your a girl of about 5'0
Click to expand...

Dunno, that's the maximum apparently you can have to lose quick weight loss (2 pound a week, it doesn't let you enter more than that).

I never put in exercise though, so probably with that (about say 600 burned), it would be about 2000 a day, as long as I went gym that day and done about an hours cardio.
 
Mandarin Duck

Mandarin Duck

Majestic and Highfalutin
Joined
Dec 27, 2012
Messages
24,639
Reputation
9,620
Daps
134,993
Reppin
Ponds
I think you need to try a few things out and see what works for you. Plans workout on a case by case basis so I'll only give you advice. Find what you LIKE to eat that's healthy and create a meal system you actually enjoy. Make sure you pay attention to EVERYTHING you put in your mouth (No Mister Cee). Yes diet is the most important thing you need to focus on to lose weight, but if you start going to the gym don't only go for cardio. You'll end up looking like:flabbynsick: .You can also lose weight by lifting.

This is what I did to motivate myself in the beginning

1. Try to only drink water. ONLY WATER.
2. Lift 5 days a week and I guarantee you'll see results in the first 2 weeks. That should be the initial motivation for you to take it seriously
 
T

The ADD

Old Master
Joined
May 11, 2012
Messages
47,966
Reputation
6,214
Daps
98,176
BIGDENNIS10UK said:
Dunno, that's the maximum apparently you can have to lose quick weight loss (2 pound a week, it doesn't let you enter more than that).

I never put in exercise though, so probably with that (about say 600 burned), it would be about 2000 a day, as long as I went gym that day and done about an hours cardio.
Click to expand...

You are headed down the wrong path sir:

1400 cals isn't sustainable for long. Notice how you eat on the weekend...........

Yes you could go that route and lose the weight but you are likely going to burn through muscle and not achieve the look you are likely shooting for. 8-10 pounds of good fat loss is better than 20 pounds of muscle/fat loss.

Start lifting weights


I'm sure you are doing this to look and feel better but what you are planning is a battle against numbers on a scale.

I say all this not being an expert or in great shape, I'm in the battle everyday so no judgement. Just trying to help.
 
BIGDENNIS10UK

BIGDENNIS10UK

All Star
Joined
May 3, 2012
Messages
3,913
Reputation
185
Daps
3,339
Reppin
NULL
Thanks.

I just got out the gym, ran for 30 minutes and then used all the upper body machines (I need to check out which exercises to use with free weights).

I take what you are saying and I think you're right, I was trying to eat little and basically run off everything I eat/drink.

I'll concentrate on half hour cardio a day and use the weight machines/free weights, instead of cardio for over an hour trying to run all the weight off.


It's a bit daunting for someone who hasn't really been gym, but I'm sure after a month I'll be used to whatever routine I go with.
 
You must log in or register to reply here.
Top