- Aug 24, 2012
- 1,854
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- 81
As of about 3 weeks ago (4 this Sunday).
Just a little background info on me.
I'm 31, 6'0" 230lbs 19% body fat (as of 3 weeks ago), and I've had problems with weight control issues in the past but I'm pretty sure that I've food a good diet that I can stick to to help keep weight off permanently.
I consume around 2500 calories per day. 800 calories for breakfast, 200-300 for brunch, 600-700 for lunch, 200-300 for a snack, and a small dinner to meet my 2500 calorie goal for the day.
I consume NONE of the following.
Candy, cakes, pies, doughnuts, ice cream, chocolate, pizza.
My daily sweet snacks consist of fruit, and certain kinds of yogurt and granola bars.
My drinks mostly consist of water and a couple of artificially sweetened drinks.
I've been doing this since November of 2013 and I've lost 157lbs from that time until May of last year and I feel like abstaining from sweets is the best thing that I've ever done because the temptations are almost nil for things that I used to have so much trouble with in the past. But the scent of Pizza still taunts me lol.
But I can handle it and I think it's to get my body in shape.
Now I have a fairly large frame as it is. My shoulders are very broad and my chest waist and arms 45", 38", 17" respectively and I've never done any kind of weightlifting what so ever. So I'm not trying to get huge. All I really want for the time being is to add a couple of inches to my chest and arms and lose a couple of inches in my waist and have less flabby shape to my upper body.
My lower body doesn't need much work as I've carried around alot of weight for alot of years and my calves are 18.5" and they don't need to be any bigger.
I've settled on a 3 day per week lifting routine of Wednesdays, Fridays, and Sundays. I take it pretty easy on Wednesday and I just focus on getting my form better and reducing time between reps and stuff like that. Fridays I'll take it up a notch and do extra sets of every thing. Sunday I go at it with full force until I can do no more. It works well because I sleep really well for the 2 nights and I have two days to recover so once Wednesday comes back around I'm full of energy to start again.
I also do about 40 minutes of cardio (140-150bpm) before I start lifting weights on Wednesdays and Fridays, and a full hour on Sundays.
I'm on controlled weights for now, but I'll be moving toward free weights once I find a workout partner.
I'd just like to know about what kind of dietary changes I should focus on as I get further into this and whether I have a good plan for someone who is just starting out.
FWIW, I haven't weighed myself since I began this routine and I plan to do so every 4 weeks or so.
Just a little background info on me.
I'm 31, 6'0" 230lbs 19% body fat (as of 3 weeks ago), and I've had problems with weight control issues in the past but I'm pretty sure that I've food a good diet that I can stick to to help keep weight off permanently.
I consume around 2500 calories per day. 800 calories for breakfast, 200-300 for brunch, 600-700 for lunch, 200-300 for a snack, and a small dinner to meet my 2500 calorie goal for the day.
I consume NONE of the following.
Candy, cakes, pies, doughnuts, ice cream, chocolate, pizza.
My daily sweet snacks consist of fruit, and certain kinds of yogurt and granola bars.
My drinks mostly consist of water and a couple of artificially sweetened drinks.
I've been doing this since November of 2013 and I've lost 157lbs from that time until May of last year and I feel like abstaining from sweets is the best thing that I've ever done because the temptations are almost nil for things that I used to have so much trouble with in the past. But the scent of Pizza still taunts me lol.
But I can handle it and I think it's to get my body in shape.
Now I have a fairly large frame as it is. My shoulders are very broad and my chest waist and arms 45", 38", 17" respectively and I've never done any kind of weightlifting what so ever. So I'm not trying to get huge. All I really want for the time being is to add a couple of inches to my chest and arms and lose a couple of inches in my waist and have less flabby shape to my upper body.
My lower body doesn't need much work as I've carried around alot of weight for alot of years and my calves are 18.5" and they don't need to be any bigger.
I've settled on a 3 day per week lifting routine of Wednesdays, Fridays, and Sundays. I take it pretty easy on Wednesday and I just focus on getting my form better and reducing time between reps and stuff like that. Fridays I'll take it up a notch and do extra sets of every thing. Sunday I go at it with full force until I can do no more. It works well because I sleep really well for the 2 nights and I have two days to recover so once Wednesday comes back around I'm full of energy to start again.
I also do about 40 minutes of cardio (140-150bpm) before I start lifting weights on Wednesdays and Fridays, and a full hour on Sundays.
I'm on controlled weights for now, but I'll be moving toward free weights once I find a workout partner.
I'd just like to know about what kind of dietary changes I should focus on as I get further into this and whether I have a good plan for someone who is just starting out.
FWIW, I haven't weighed myself since I began this routine and I plan to do so every 4 weeks or so.
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