Getting back in the gym. Doing things differently this time and need some help.

[S Freud]

So I have been out of the gym for over a year now and have been missing it greatly. I have been making some life changes to get back on track and I am ready to focus on the gym again. I will try to give you as many details as possible.

I recently transfered to a new university that is 30 miles away, as a result I only go to class two days a week and this is where I lift. As you can tell this means I only lift two days a week. right now I am more focused on weight loss.

my diet is garbage right now. Eating out a lot and its junk mostly. Snacking is a big problem on junk food like cookies and other garbage. I believe I am looking for something low carb high protein

I have a loose idea of meal plans and a workout regime but I was hoping to get some input from you guys to critique it.

Breakfast
Omelet with maybe tomatos or avocado
oatmeal with fruit
bran cereal

snack mid morning
peanut butter and honey sandwich

lunch
turkey and chicken green salad with cottage cheese
turkey and cheese wrap with cottage cheese

afternoon snack/pre workout
peanut butter and honey sandwich and protein shake mixed w/water

post workout
cottage cheese and protein shake w/water

dinner
chicken with veggies or
fish with veggies

before bed
cottage cheese and almonds

Monday/Wednesday/Friday I do cardio bike riding on a five mile loop

Tuesday and Thursday: I am looking for a routine to fully utilize these two days I have

As you can tell I am still lacking in some areas of routine and diet options. Maybe I am completely off track? I would appreciate any help at all AT!

Thanks

 

[brikis98]

Start by reading the fat loss sticky.

 

[SociallyChallenged]

Start by reading the fat loss sticky.

This.

You can do full body programs on the two days you have access to the gym and cardio on the days you don't. Post any questions you have either here or in the fat loss thread and I'll help as best I can.

 

[S Freud]

Thanks for the link guys. I have read the sticky and was just looking for something more specific to me and my situation.

Maybe you guys could point me towards some links for good full body routines?

Thanks!

 

[brikis98]

Thanks for the link guys. I have read the sticky and was just looking for something more specific to me and my situation.

The advice in the sticky would work perfectly for your situation. Track calories, eat whole foods, done.

Maybe you guys could point me towards some links for good full body routines?

The routine in Starting Strength is the gold standard for beginners. The book also contains the best instructions I've seen on all the exercises involved and is worth every penny. The routine is designed for 3 days a week, but you'll still see tremendous gains from two. Stronglifts 5x5 is a very similar routine you can look into as well.

 

[SociallyChallenged]

Thanks for the link guys. I have read the sticky and was just looking for something more specific to me and my situation.

Maybe you guys could point me towards some links for good full body routines?

Thanks!

The only different advice you should take from the fat loss sticky is eat at caloric maintenance. Essentially, you'll just have to find that balance by tracking your weight. Other than that, the advice on types of foods, exercise programs, etc all still applies. I have links in there on the StrongLifts Beginner program and Starting Strength. Read it in more detail

 

[Dutchys Fitness]

You should also be sure to incorporate intervals into your workouts. For example go on the bike and go hard for 30 seconds then easy for 30 seconds for 6 - 8 reps, this is much more beneficial than long slow cardio and will help to rev up your metabolism, it only has to be done 2 - 3 days a week on non-competing days. When weight training be sure to lift heavy enough where your really finding it and keep lifting heavier every couple of weeks, most people just stick to the same weight and set/ rep range. All the best

http://dutchysfitness.com/

 

[Zivic]

So I have been out of the gym for over a year now and have been missing it greatly. I have been making some life changes to get back on track and I am ready to focus on the gym again. I will try to give you as many details as possible.

I recently transfered to a new university that is 30 miles away, as a result I only go to class two days a week and this is where I lift. As you can tell this means I only lift two days a week. right now I am more focused on weight loss.

my diet is garbage right now. Eating out a lot and its junk mostly. Snacking is a big problem on junk food like cookies and other garbage. I believe I am looking for something low carb high protein

I have a loose idea of meal plans and a workout regime but I was hoping to get some input from you guys to critique it.

Breakfast

protein shake immmediately upon waking! that and a bowl of oatmeal is a near perfect breakfast
Omelet with maybe tomatos or avocado
oatmeal with fruit
bran cereal

snack mid morning
peanut butter and honey sandwich
good

lunch
turkey and chicken green salad with cottage cheese
turkey and cheese wrap with cottage cheese
watch the carbs on the 'wrap' but otherwise fine

afternoon snack/pre workout
peanut butter and honey sandwich and protein shake mixed w/water

I personally wouldn't eat a full sandwich, more like a banana and the protein shake is what I would be thinking. give it 1/2 hr to settle

post workout
cottage cheese and protein shake w/water
eat some sugar here... I will eat two del monte pre packed fruit cups (maybe 30 grams of sugar). I wouldn't be eating the cottage cheese here. use this time to get your sugary fix. It will replenish the sugars you burned working out

dinner
I would eat this within two hrs of your post workout food, but both of your combos are good
chicken with veggies or
fish with veggies

before bed
cottage cheese and almonds

Monday/Wednesday/Friday I do cardio bike riding on a five mile loop

Tuesday and Thursday: I am looking for a routine to fully utilize these two days I have

As you can tell I am still lacking in some areas of routine and diet options. Maybe I am completely off track? I would appreciate any help at all AT!

Thanks

when are you lifting? IMHO lifting and diet are the two things to focus on... cardio being 3rd on the list of importance if you have the first two in line.

for cardio, do high intensity interval training. on your bike -> flat out for 30-60 seconds, recovery for 30-60 seconds and repeat for 15-20 minutes. if done correctly, this is PLENTY.

if you do start lifting, separate the cardio from the lifting by 8-12 hrs if possible. You will benefit the most by doing so

good luck