Losing weight and the next steps...

[minendo]

In the past 6-8 months I have lost 35 pounds simply by changing my diet and making a few adjustments to my daily routine, but I am ready to lost more. To reach my goal weight I need to lost ~15 pounds, but would also like to add some muscle.

By no means am I scrawny, but I need a routine that bulks me up yet allows me to hit target weight. I am ~5'10" and currently weight ~198lbs. My goal is to be at 180lbs.

The changes I have made thus far are: no more hard liquor, no more soda, walk 3-5 miles per day, and no more fast food. I have a gym membership, but struggle to go because I don't have a set plan.

What kind of set plan do you suggest? I'm still losing weight (~1 lb per week to 2 weeks), but where do I go from here?

 

[thespeakerbox]

drink tons of water, take a good multi vitamin maybe some fish oil and start jogging/running.

 

[minendo]

Originally posted by: thespeakerbox
drink tons of water, take a good multi vitamin maybe some fish oil and start jogging/running.

The first two I already do. The third one is actually my next planned step. I am recently coming off knee surgery so I have hesitated to take the action.

 

[thespeakerbox]

Try stationery bike or elliptical only. Be sure to ice and take aleve if needed.

 

[minendo]

Originally posted by: thespeakerbox
Try stationery bike or elliptical only. Be sure to ice and take aleve if needed.

My doc has me on 3 aleve 3 times a day for the swelling. This is the second time in a few months he has me doing this. I don't like taking medication (prescription or OTC) so I want to get away from this as well.

 

[SociallyChallenged]

Originally posted by: minendo

Originally posted by: thespeakerbox
drink tons of water, take a good multi vitamin maybe some fish oil and start jogging/running.

The first two I already do. The third one is actually my next planned step. I am recently coming off knee surgery so I have hesitated to take the action.

That's a good call on your part then. I would think about swimming maybe due to the low impact of it. Also, I would say you should get on a weight training program like Starting Strength. It will allow you to gain strength and prevent loss of lean muscle mass (and may even increase it a bit). However, you are getting off a recent knee surgery, so maybe get something that utilizes upper body at least, such as a 3x5 or 5x5 program that utilizes compound lifts. You've done a good job so far and I don't wanna give you anything too much to push your knee rehab. Be careful, google compound lifts, do the ones you can and post them here. Find a weight that's challenging, but one you can do 5 reps of and try the 3x5 program. It's fairly simple to be honest. If you tell me what lifts you can do that won't hurt your knee, then I'll see if I can find a 3x5 or 5x5 program that incorporates them. If not, I can make you one.

 

[z0mb13]

I am trying on the stronglifts 5x5 program, there was a thread about this in this forum.

It is easy to do and only require u to go to the gym 3 times a week for about 30 min each..

 

[Koing]

Congrats on the weight loss

You are right to be hesistant about your knee. Swimming if you can do it without pain is great exercise.

A basic plan of dips, pull ups, sit ups is great for overall gains. IF you can do a squat without pain go for it. Running is very hard on the knees due to the dynamic impact. Squating is controlled and just use your bodyweight at first. 12reps x 3sets.

Koing