help me create a plan

[C4pT X]

just requesting a workout plan, maybe something basic. i weigh 170 and am about 5'6". ive never been on a diet before and need to get the ball rolling. my goal is to initially lose 10 pounds and then see where everything goes after that. what should my daily calorie intake be? hot many hours per week should i contribute to the gym? is beer out of the question? i would like to keep my muscle mass and build my cardio. i recently quit smoking, and just want to be healthy so i can get a damn gf. thank for any input!

 

[SociallyChallenged]

Read the fat loss sticky. It's there to answer all of the questions you have.

 

[alkemyst]

I'd take a lot here with a grain of salt...too much elitism and attention to the science junk and not what works for them.

Being you are just starting out it's hard to go wrong. It's the best time to gain. It's not so much dieting as eating right and often.

I still have beer on the weekends, but I don't do sweets or junk at anytime. It's all trade-offs.

How much time do you really have to spend on a program, that is the real question...then from there we can design something. What facilities do you have access too?

What is your realistic 'lean' weight?

 

[BlackTigers]

I think lifting weights would benefit you more than worrying about fatloss would.

If you truly are just starting, you will gain muscle, lose fat, and thus gain definition all at the same time.

 

[conorvansmack]

Reading the sticky is the best starting advice we can give. It will also help you ask more focused questions.

Read the fat loss sticky. It's there to answer all of the questions you have.

 

[SociallyChallenged]

I'd take a lot here with a grain of salt...too much elitism and attention to the science junk and not what works for them.

Being you are just starting out it's hard to go wrong. It's the best time to gain. It's not so much dieting as eating right and often.

I still have beer on the weekends, but I don't do sweets or junk at anytime. It's all trade-offs.

How much time do you really have to spend on a program, that is the real question...then from there we can design something. What facilities do you have access too?

What is your realistic 'lean' weight?

I've never heard science called junk. Interesting. And elitists? That's a bit extreme when people are just giving detailed answers. There's no 100% correct answer in science so we're all just stating what we've learned. I don't understand how being educated or putting things into correct terms is elitist.

 

[alkemyst]

it's wordy and actually counter-productive as you can never truly know if your audience is understanding you.

It's like going to a bar and talking about a beer that's good and someone from here sure as hell get into some tangent how microbrews >>> everything else and all other beers are crap.

same stuff, different topic.

That sticky post is also a trainwreck. Needs to be rewritten with all the info in one shot rather than all sporadic if people here are going to keep quoting it as gospel.

 

[Deeko]

just requesting a workout plan, maybe something basic. i weigh 170 and am about 5'6". ive never been on a diet before and need to get the ball rolling. my goal is to initially lose 10 pounds and then see where everything goes after that.

I'm 5'7" and depending my phase of training my weight varies from 150-175 so I can answer some of these for you. In fact, I'm cutting right now (starting at 175 a few weeks ago) so the numbers line up pretty well.

what should my daily calorie intake be?

About 2000 works for me when I'm cutting. Keep the protein UP. You want about g/lb of bodyweight to help maintain your muscle mass.

hot many hours per week should i contribute to the gym?

Oh, maybe, 3? You need to lift while you're cutting. Go to the gym to lift 3x a week, maybe an hour each session.

is beer out of the question?

Not at all out of the question. Had myself a couple of Guinnesses last night. Just make sure to account for their calories.

i would like to keep my muscle mass and build my cardio. i recently quit smoking, and just want to be healthy so i can get a damn gf. thank for any input!

Lift and eat lots of protein.

 

[IceBergSLiM]

you can feel free to use any of the starter programs on this forum. your case is nothing special that requires a customized plan.

 

[alkemyst]

Like I said, post up really how much time you have and on what days...also the facilities you will have access too.

I have had great workouts in a 'clubhouse' setting that obviously could not be done following a crossfit breakdown...

 

[brikis98]

just requesting a workout plan, maybe something basic. i weigh 170 and am about 5'6". ive never been on a diet before and need to get the ball rolling. my goal is to initially lose 10 pounds and then see where everything goes after that. what should my daily calorie intake be? hot many hours per week should i contribute to the gym? is beer out of the question? i would like to keep my muscle mass and build my cardio. i recently quit smoking, and just want to be healthy so i can get a damn gf. thank for any input!

Is your only goal to lose 10 pounds? If so, the only thing you need to do is follow the fat loss sticky's advice and get yourself on a moderate caloric deficit.

If you have other goals - get stronger, add muscle mass, improve athletic performance, etc - list them here. In fact, the more concrete and measurable the goal is, the easier it is to plan for it. For example, "I want to be able to run a marathon", "I want to have 10% body fat", "I want to be able to squat 500lbs" are clear goals that you can build a strategy for. On the other hand "I want to be healthy" can mean any number of things - bodyweight, blood pressure, cardiovascular fitness, etc - and it is much less clear how to achieve it.

 

[C4pT X]

thanks for the advice guys. i recently quit smoking, well i smoke 1 everyother day but its hard lol. anyways im trying to jog everyday and increase my distance throughout the week. im not entirely concerned about maining muscle mass but i do have a bench at my house. im thinking of quiting my gym membership since i have a semi workout setup in my basement and i enjoy running outside then on a treadmill. i want to lose 20 pounds for my over all goal and help build my cardio. maybe even run a marathon. if i did accomplish this i think i could take back all those years of smoking. i can contribute any amount of hours. i think my biggest compatant will be dieting. i have already gone on a strict water plan but tend to eat out fairly often, i think my next step will be cutting this out of the picture. i guess 2000 calories should be a good starting point? i wish i knew how to cook for myself lol

 

[spamsk8r]

If you're going to quit smoking, just do it completely. Don't tease yourself by having a cigarette here and there, that's the road back to full-blown addiction. Also, since you said you don't know how to cook, I would suggest learning. Start with easy stuff, get some recipes, and just try it. Cooking is not hard at all, it just takes a little prep.