a workout schedule to lose weight

[fakebun]

Hi all,

This is my "going-to-be" diet plan

Morning: kashi cereal
Lunch: Kashi bar + banana/orange/apple
Dinner: Brocolli and Cabbage + fruit

I have a gym membership at a gym near my school and my home home. Ideally I would like to have some breaks from workout instead of 7 days of workout per week.

Personal info:

Asian, 6'3, 240lb.
Have congregated zits only in the region of cheekbone towards nose
some occasional zits near upper lips and chin and neck.
Have tried proactiv once but didn't work at all...planning on trying again.

Can anyone help me develop a workout routine to help me lose weight healthily? Such as what machine, repeats, or anything related.

And how to get rid of those ugly zits =(

Thank you

 

[paulxcook]

for the acne, I haven't tried this, but I do plan to: http://wannabebigforums.com/showthread.php?t=97526

I had semi-bad acne in high school and while it's gone (I took acutane), I still have a few scars here and there. Supposedly these real-life people saw reduction of that using the formula in post #36.

For your diet and exercise... Your diet seems like almost nothing. You're a big guy, I don't see how you'll make it through a day just eating that. Are you a strict vegetarian/vegan? If you eat cleaner and work off more calories than you take in on a daily basis, you will lose weight. If you just starve yourself you will have no energy for exercise, and the weight you lose will likely come back once you go back to eating normally.

For exercise, it depends on what you want to do. Do you want to get muscular, just use it to lose weight, both? There's no reason to be in the gym 7 days a week if you're just trying to drop 30 lbs, so no worries there. What are your goals, exactly?

 

[Cyraxx]

You wont make it through the day with that. Toss in more fruit inbetween meals. Grab a handful of mixed nuts every now and then. Plus, you need hella more protein.

 

[fakebun]

my goal is to lose weight first, then to maybe build some muscles.

no i'm not vegetarian nor vegan. Just that I thought it'll be better to eat less meat since meat makes your blood more acidic (read it off some article) and I try not to eat chicken because chicken has a higher body temperature than human (again, some article).

my primary goal is to lose weight. mainly my beer-belly (i dont drink alcohol tho)

 

[Goi]

Easiest way to lose fat would be to go on a low carb, high protein and high fat diet such as the anabolic diet. Add in some metabolic strength training and interval/circuits and the fat will come melting off. Eating more frequently would also improve your body composition, and yes you definitely to eat more than that, or your metabolism will just slow down to compensate for the lack of food.

 

[fakebun]

why high fat? why high protein?

what metabolic strength training are you referring to? Some examples plz.

 

[SociallyChallenged]

Originally posted by: fakebun
why high fat? why high protein?

what metabolic strength training are you referring to? Some examples plz.

Ok, let me address your OP and then the quote. You need to make sure to track your caloric intake with a program such as FitDay or SparkPeople. You need to make sure you're eating ENOUGH because if you don't, your body will go into a sort of "starvation mode" and will slow down your metabolism, which will be counter-productive. You should probably be taking in at least 2000 calories, especially for your height. Also, you NEED to not workout 7 days a week. There needs to be a period of a day or two (depending on what your preference is) of rest in a week. Working out seven days a week is unhealthy and, once again, counterproductive because it hinders the recovery process.

Also, I'm not quite sure how extreme of a "high fat, high protein" % Goi is suggesting, but I can say that you do have to balance everything out. If you eat only carbs, you're going to get hungry. If you eat only fats, you're going to keep the fat. If you eat only protein, you'll get poisoning and your kidneys will fail I currently do a caloric percentage of about 40% carbs, 30% protein and 30% fat. You will burn fat this way. The problem with America's obsession with low-fat diets is that it leaves you very hungry. You can take in a fair amount of healthy fats and have better results and feel more satiated.

If I were to refer you to a metabolic strength training program, I would say take some tips from the people at CrossFit. They get their anaerobic and aerobic exercise in one workout. You can also look online for a good circuit workout or the like. You can also look into a sort of HIIT (high intensity interval training) which will increase your metabolism and burn more fat. Google all of these and you will find a plethora of results.

Honestly though, when losing weight, you want to take in low calorie, high volume foods (lots of good, fibrous foods that will help keep you fuller with less calories). If you have any questions, reply here and I'll be back

 

[czglory]

Looks like you might end up getting hungry throughout the day, add in some eggs or something for protein and to fill ya up, and something like a scheduled snack of raw almonds or fruit/veggies would help, like said before so your body doesn't put itself in starvation mode, and it helps your metabolism.

 

[Jinru]

Heres a great article on transformations and fat loss. Take special note on the nutrition section so you have an idea on how to plan a healthy diet, emphasis on protein. You should concentrate on building muscle as well as fat loss, so you can take advantage of the noob gains when you revamp your diet and workout. All you need is 3-5 days a week, 1-1.5 hours a day of a good workout routine. The exercise section on the article gives a good example of what kind of routine you should be doing. You don't need to by in the gym 7 days a week to see results, the 3 days a week example from the article will provide maximum efficiency hitting each body part once a week as opposed to a 7day/week routine thats poorly planned.

http://www.bodybuilding.com/fun/krisgethin44.htm

 

[skace]

Not only will you end up hungry. On a diet like that, at your weight, your body would eat through muscle like you were made of cotton-candy. I'd highly suggest you rethink your plan, start slower, make sure you have plenty of protein and make sure you work your muscles to remind your body that you actually need them. Sure, you might think you are really fat right now, maybe you are, but I'm pretty sure you've got muscle under there, muscle you don't want to lose.

For the acne, I'd suggest acne.org. But that's just me. Whatever you choose, remember 3 golden things:
- Skin agitation is bad, if your cleaning regiment is agitating your skin, there is a chance you could break out worse.
- Whatever you do, has to be done longer than a month if you hope to see positive results.
- Be consistent.

As for a workout. I don't think I'm the best person to ask since my workouts are all over the place and many would probably disagree with how I do things. Here are some things to keep in mind. You only have so much energy in a go, so you want your workouts to be efficient and target specific areas before you run out of energy. At the very, very minimum, you want an upper body and a lower body day. How you break it out beyond that is up to you. Something incredibly basic:
Mo: upper body
Tu: run
We: lower body
Th: run
F: misc (wrists, stomach, back, etc)
Sa&Su: rest

 

[TecHNooB]

I would go with high protein, medium carbs, low fat. You weigh 240, so you should consume around 320g protein, 180g carbs, 60g fat. Eat this amount between 5-6 meals spaced 2-3 hours in between. Consume most of your carbs and fat in the morning and eat protein throughout the day. Do at least 15-30 minutes of cardio a day and moderate lifting a few times a week.

 

[paulxcook]

Originally posted by: TecHNooB
I would go with high protein, medium carbs, low fat. You weigh 240, so you should consume around 320g protein, 180g carbs, 60g fat. Eat this amount between 5-6 meals spaced 2-3 hours in between. Consume most of your carbs and fat in the morning and eat protein throughout the day. Do at least 15-30 minutes of cardio a day and moderate lifting a few times a week.

If he's not trying to bulk up or even gain much muscle at all, do you really think he needs that much protein? The starting point is usually about 1 gram per pound of body weight, or even lean body mass.

 

[TecHNooB]

Originally posted by: paulxcook

Originally posted by: TecHNooB
I would go with high protein, medium carbs, low fat. You weigh 240, so you should consume around 320g protein, 180g carbs, 60g fat. Eat this amount between 5-6 meals spaced 2-3 hours in between. Consume most of your carbs and fat in the morning and eat protein throughout the day. Do at least 15-30 minutes of cardio a day and moderate lifting a few times a week.

If he's not trying to bulk up or even gain much muscle at all, do you really think he needs that much protein? The starting point is usually about 1 gram per pound of body weight, or even lean body mass.

Well, the way I see it, too many extra carbs slow down fatloss. And you don't want too much fat in your diet when slimming down. So the only way to add extra calories is by adding more protein. The numbers I mentioned add up to around 2540 calories. He weighs 240 lbs which means his maintainence is at least 2640 calories. If he doesn't drop 1 lb a week, lower the amount of protein. I don't recommend adding more carbs or fat though.

Edit: OP can also try different ratios such as 240/160/80, etc. Point is, you don't want to cut calories too hard. You wanna lose fat the right way.

 

[skace]

More like 87g of protein to start based on .8g/kg of body weight. Also remember that unused protein turns to sugar and then to fat. So while you need it, you don't want to go overboard either, especially when starting out. You should also try and find out how much you were taking in before hand and create a natural transition from that point to where you want to be, regardless of whether it was higher or lower.

http://www.nal.usda.gov/fnic/D...DRI_Energy/589-768.pdf

The Recommended Dietary Allowance (RDA) for both men and women is 0.80 g of good quality protein/kg body weight/d and is based on careful analyses of available nitrogen balance studies.

 

[Goi]

Originally posted by: fakebun
why high fat? why high protein?

what metabolic strength training are you referring to? Some examples plz.

High protein because that's what builds muscles, and the last thing you wanna do is to lose muscle. Getting enough protein would at least help retain some muscle, if not build even more.

High fat because when you go low carb, it pretty much means you're going high fat, if not you'll be eating only protein all day long(not that this causes kidney failure, because it doesn't, unless you already have an existing kidney problem). As long as it's not trans fat, it's good fat. This means no deep fried stuff, no margarine, no hydrogenated oils, no vegetable shortening, no cakes, pastries, biscuits, crackers, etc. Lotsa meat, especially red meat(go organic if you can, if not, grass fed beef is also great), nuts, eggs, tons of vegetables(they're negligible in carbs). Example diets are the anabolic/metabolic diet and the paleo diet. It is often viewed as a little extreme and it does take a couple weeks to get used to, but it works.

If this is too hard for you, then a more moderate approach would be to eat protein+carbs first thing in the morning and around the workout period, and at all other times, eat protein+fats.

Metabolic strength training involves moderately heavy weight lifting done with short rest periods and moderately high reps(8-12). Supersets, trisets, circuits, combinations/complexes are great for this. Check out Alwyn Cosgrove's Afterburn, or Craig Ballantyne's Turbulence Training. They work on similar concepts.

 

[fakebun]

Thanks guys for your input =)
I'll reply on this thread when i have anymore questions

btw...what does OP stand for?


morning: Kashi cereal with soy milk
when i get hungry: kashi bar/trail mix/apple/banana/orange
lunch: hamburger with water
when i get hungry: kashi bar/trail mix/apple/banana/orange
dinner: some broccoli and some baked yam. (sometimes i get lazy i eat instant noodle, but very unfrequent) or pasta with tomato sauce. Maybe once every two weeks i'll eat steak with salt and pepper.
after dinner: some fruit

refuse to eat after 9:30pm

how does this sound?

grams cals %total
Total: 1372
Fat: 34 306 24%
Sat: 12 106 8%
Poly: 7 61 5%
Mono: 10 91 7%
Carbs: 225 778 60%
Fiber: 31 0 0%
Protein: 53 214 16%
Alcohol: 0 0 0%

iono what are high protein food...some recommendation please.

 

[TecHNooB]

Most accessible lean protein - Boneless Skinless Chicken Breast

Eat about 4-6 a day. That's 24-28g of protein and 1.5-2.5g of fat per chicken breast.

Fish and eggs are good for protein as well. Don't starve yourself. You need more calories in your diet. I recommend 2500 at least. Just make sure what you're eating is clean and non-processed. Stay away from anything with high sugar content. I wouldn't rely on those Kashi bars and cereals.. they're not that healthy and they're loaded with sugar.

If you cut hard on your calories, you'll lose weight, but you'll end up being a skinny fatty. Trust me, that gut isn't going away a hard calorie cut. You need to eat slightly below maintenence, cardio, and moderate lifting if you want to see good results.

 

[Goi]

1372 cals is going to be too little even for Nicole Richie. You need to bump it up. Double it even. You're 240lbs for god's sake! And 60% carbs? Unless you plan on running a marathon, you don't need that much carbs, especially if you're trying to lose fat. 53g of protein is also way too little. I can eat that in 1 serving. That diet will have you headed for starvation mode and converting pretty much all your carbs to fat, as well as catabolizing your muscles. All in all, too much fruit, too little vegetables(is there even any?), too much pasta, too much cereal, too much soy milk, too little meat!

Eat more unprocessed meat. All kinds of them.

 

[SociallyChallenged]

Originally posted by: TecHNooB
Most accessible lean protein - Boneless Skinless Chicken Breast

Eat about 4-6 a day. That's 24-28g of protein and 1.5-2.5g of fat per chicken breast.

Fish and eggs are good for protein as well. Don't starve yourself. You need more calories in your diet. I recommend 2500 at least. Just make sure what you're eating is clean and non-processed. Stay away from anything with high sugar content. I wouldn't rely on those Kashi bars and cereals.. they're not that healthy and they're loaded with sugar.

If you cut hard on your calories, you'll lose weight, but you'll end up being a skinny fatty. Trust me, that gut isn't going away a hard calorie cut. You need to eat slightly below maintenence, cardio, and moderate lifting if you want to see good results.

I don't quite agree that 2500 is a right amount. That would be too much for a weight loss program. Hell, 2500 calories, although I'm much smaller, is about maintenance for me. And fakebun, damnit, 1300 calories will send your body into starvation. Your metabolism will then slow to a halt and you will burn nothing. You NEED AT LEAST 2000 calories, especially at your height. Like I said above, YOU WILL BE COUNTER-PRODUCTIVE if you don't abide by that. People think that cutting more calories makes you lose weight faster. That is only true if your body is still burning calories, which it won't if you're under 2k calories.

Also, fakebun, take in less carbs, more fat, and much much more protein. Like Technoob says, chicken breasts and fish are the way to go (chicken is the cheapest and easiest to get). I suggested the 40% carbs, 30% protein, 30% fat, which is a very moderate program. If you take in too many carbs and not enough fat, you're always hungry, like I said before. Come on, man, read my stuff, lol.

P.S. OP stands for original post.

 

[fakebun]

haha i see

i read it! but a part of me is still scared of fat haha.

salmon baked in oven with some drizzle of virgin olive oil = ok?

plus i really dont know how to get it up to 2000 calories a day...cuz usually i dont eat much.. The only way that i can think of to get to 2000 is by eating bad snacks and junk food

 

[skace]

Fakebun, what are you eating today, pre-diet. Is it 1300 calories? If so, you must be leading a seriously sedentary lifestyle to be overweight. And if that is the case, you don't need a diet, you need exercise. If you are eating a lot today, then it should be easy for you to find a compromise between what you are eating now and 1300 calories. Remember, make your changes slowly, not all at once.

If you aren't currently eating 1300 calories and are wondering how you will eat more, you will see when you try to operate on 1300 calories and pass out. Want to know how to increase that 1300 calories? Take that kashi cereal breakfast, throw it in the trash and have some eggs. Breakfast, most important, no joke. Take all the carbs from the kashi bars and cereals and distribute them into your breakfast and lunch, low carbs at dinner. Add more vegetables.

 

[zebano]

Originally posted by: fakebun
haha i see

i read it! but a part of me is still scared of fat haha.

salmon baked in oven with some drizzle of virgin olive oil = ok?

plus i really dont know how to get it up to 2000 calories a day...cuz usually i dont eat much.. The only way that i can think of to get to 2000 is by eating bad snacks and junk food

Remember to include what you drink in your diet. Pop, alcohol and juices all have tons of calories.

 

[AbAbber2k]

Don't starve yourself. Eating too far below maintenance calorie levels will cause your body to go into starvation mode and your metabolism will plummet. Start by increasing your activity level, and slowly drop your calorie intake.

www.fitday.com is an excellent resource for tracking your daily calorie input/output.

 

[fakebun]

I dont' drink anything but water with green tea bags.

I take vitamin C and B and Fish oil

I think i have a really really slow digestive system haha.

I usually don't work out or exercise...i'm a student who sits all day studying.

I've changed my diet ever since my dad start eating vegetables (not vegetarian tho). I started to eat less and i've maintained the same weight. Sometimes at school i eat out with friends...BJs, Carl's Jr., and korean bbq. I know those are bad so i'm really cutting those off.

As to eating more...ya i tried working out in gym one day with <1300 calories and i only lasted 10 mins. I will start on the chicken breast meal and some water-boiled eggs for breakfast and lunch.

problem:

1. veggies taste very bland and the blandness makes me want to throw up...any condiments/flavoring i can add to them veggies without compromising the benefit of eating veggie?

2. anyone have any good tasty boneless chicken breast recipe?

EDIT: with the my current diet i feel hungry alot of times, but i'm just trying to withstand it...=(

EDIT2: really appreciate this guys =)

 

[SociallyChallenged]

Originally posted by: fakebun
I dont' drink anything but water with green tea bags.

I take vitamin C and B and Fish oil

I think i have a really really slow digestive system haha.

I usually don't work out or exercise...i'm a student who sits all day studying.

I've changed my diet ever since my dad start eating vegetables (not vegetarian tho). I started to eat less and i've maintained the same weight. Sometimes at school i eat out with friends...BJs, Carl's Jr., and korean bbq. I know those are bad so i'm really cutting those off.

As to eating more...ya i tried working out in gym one day with <1300 calories and i only lasted 10 mins. I will start on the chicken breast meal and some water-boiled eggs for breakfast and lunch.

problem:

1. veggies taste very bland and the blandness makes me want to throw up...any condiments/flavoring i can add to them veggies without compromising the benefit of eating veggie?

2. anyone have any good tasty boneless chicken breast recipe?

EDIT: with the my current diet i feel hungry alot of times, but i'm just trying to withstand it...=(

EDIT2: really appreciate this guys =)

Alright, I don't think you quite know how many calories 2000 are. It's not a very large amount. A medium-sized bowl of granola plus 5 oz of whole milk is like 400 calories. Add some toast with peanut butter and a banana and you're at 800+. Come on, man, 2000 calories is not much. Also, you couldn't have been eating 1300 calories because your basal metabolic rate is higher than that. That means if you laid in bed and didn't move any muscles at all and all you did was breathe, you would still burn more than 1300 calories.

Suggestions for veggies: depending on the veggies, some lemon juice may go a long way. For the chicken breast, you can google that and get some great results. I love teriyaki chicken, which is an easily made marinade (sometimes you can buy premade sauce). After that, you can grill it and it's delicious.

To address your HUNGER. You NEED more fat in your diet to make it through losing weight. These fats will help with the hunger pains. The way this works though is that your body, being in a caloric deficit, doesn't throw the fats into your fat stores. They are broken up as they come into the digestive system and used for energy, therefore they never had a chance to make YOU fat.

Also, fakebun, you should try to research some of this stuff on your own. You have to learn how to do things by yourself, especially with nutrition. New ideas, new meals, and new research will help you continue your goals.

EDIT: Oh, also, yes olive oil is a great source of healthy fats. Also, some other sources of healthy fats (to help with the hunger as a snack or something) are nuts (almonds, pistachios, peanuts, etc). Honestly, I get most of my fats from my milk (which isn't heart healthy, but you need some amount of saturated fats in your diet), pistachios, peanut butter, cheese (same as milk), and olive oil.