Tell me what to add or change - your opinions wanted

[BAMAVOO]

Walking 30 minutes plus during lunch 5 days a week, unless raining, then 30 - 40 minutes on the total gym at night, 3- 4 days a week. Stationary bike every other day for 20 - 30 minutes, it has built in programs to up the resistance and keeps up with heart rate as well.


Breakfast - oats with a slice of wheat toast

Lunch - can be a variety of foods, but mainly a ham or peanut butter sandwhich with some chips or a salad with grilled chicken or salmon.

Dinner - again a variety of foods, but maily grilled or baked chicken, fish and green beens, corn, a mix of vegetables. Sometimes meatloaf, with mashed potatoes. A couple of slices of pizza and nothing else. A grilled hamburger on bun, but thow half the bun out.

 

[Riverhound777]

Well what are you looking to accomplish? If you are trying to lose weight, that looks good. But without some form of weight lifting you are also going to lose muscle along with fat. If you don't want to lose muscle, you need to add weights. For that, look at the sticky.

 

[DAPUNISHER]

It helps to clearly define your goal. Sounds like you are already living a fairly healthy and fit lifestyle, are you failing to lose desired weight? Gain desired lean mass, what?

 

[BAMAVOO]

Okay, I am looking to lose weight.

Me 218, needs to be like 165-175

I want to lose weight first, then worry about muscle later, if at all

My diet has been much worse than before a few weeks ago.

 

[DAPUNISHER]

The sticky at the top of the forum covers the topic well.

 

[skace]

Originally posted by: BAMAVOO
I want to lose weight first, then worry about muscle later, if at all

How often do we see this. I think what pisses me off the most is that I once said this. I guess it is one of those things people have to learn the hard way time and time again.

Your plan has a crappy breakfast, but then again with no major workout it probably isn't as important. If you ever add a real workout you will need to add a sufficient breakfast.

 

[BAMAVOO]

The only workout I could add would something small. The Total Gym and exercise bike is about all the room I have. Free weights are out of the question, though I could replace the Total gym with some sort of machine. I would think using the total gym would help with the muscle portion any way.

 

[MegaVovaN]

Originally posted by: BAMAVOO
The only workout I could add would something small. The Total Gym and exercise bike is about all the room I have. Free weights are out of the question, though I could replace the Total gym with some sort of machine. I would think using the total gym would help with the muscle portion any way.

Join a GYM and use barbells?

 

[brikis98]

Originally posted by: MegaVovaN

Originally posted by: BAMAVOO
The only workout I could add would something small. The Total Gym and exercise bike is about all the room I have. Free weights are out of the question, though I could replace the Total gym with some sort of machine. I would think using the total gym would help with the muscle portion any way.

Join a GYM and use barbells?

 

[BAMAVOO]

Can't join a gym as I don't have time.

I am walking during my lunch hour. Then after work I coach my son's little league baseball team. My daughter also plays softball. Time is very limited, which is why I do what I can at home.

 

[brikis98]

Originally posted by: BAMAVOO
Can't join a gym as I don't have time.

I am walking during my lunch hour. Then after work I coach my son's little league baseball team. My daughter also plays softball. Time is very limited, which is why I do what I can at home.

Originally posted by: BAMAVOO
Walking 30 minutes plus during lunch 5 days a week, unless raining, then 30 - 40 minutes on the total gym at night, 3- 4 days a week. Stationary bike every other day for 20 - 30 minutes, it has built in programs to up the resistance and keeps up with heart rate as well.

by my count, 30 minutes during lunch (or 30-40 minutes at night) + 20-30 minutes every other day adds up to 50-70 minutes every day to dedicate towards exercise. that's PLENTY of time to hit the gym. replace 2-3 days of your routine with (proper) strength training, and you'll see significantly better results. the 20-40 minutes you have after work or the 30 minutes during lunch would be a good start, and if that's not enough, on strength training days skip the 30 minute walk during lunch, leave work 30 minutes earlier, and use the extra time with the original 20-40 minutes to get a solid workout. Or, go before work.

I'm obviously just throwing ideas out there, but if you wanted to, I bet you could make it to the gym. From what you've stated, it looks like what's lacking is desire, not time

 

[jiggahertz]

Track your caloric intake at fitday.com. Adjust your diet until you're loosing 1-2lbs/week. Your breakfast is fine if you add a protein source.

 

[zebano]

Strength training doesn't have to be done at the gym. Just my 2 cents...

 

[skace]

Originally posted by: BAMAVOO
The only workout I could add would something small. The Total Gym and exercise bike is about all the room I have. Free weights are out of the question, though I could replace the Total gym with some sort of machine. I would think using the total gym would help with the muscle portion any way.

I don't know enough about the Total Gym to even comment on it. But why are free weights out of the question? A set of dumbbells and some plates wouldn't take up much room.

 

[BAMAVOO]

What kind of workout could I do with a set of dumbbells?

I could possibly get a small rack and sit in a corner, but I don't have room for a bench.

 

[spamsk8r]

Since you don't have much room, I would recommend checking out some of the exercises on http://www.simplefit.org. All you need is a pullup bar, which can be had for $15, and a doorway in which to hang it. These types of exercises bring a level of intensity that you're not getting from simply walking, and they will provide your body with both a metabolic boost (high intensity = more post exercise oxygen consumption = higher metabolism) and a hormonal boost (increased testosterone and reduced cortisol from intense workouts provide fat burning and muscle building potential). You could also add in some Kettlebell training, which requires only a KB and a tiny bit of open space. There are literally millions of things you can do with only a very small amount of equipment.

As far as diet goes, I recommend much higher protein than you are currently getting (meaning eat a protein source with every meal and snack, including breakfast). Whether it simply be a whey protein shake (quick and easy) or some chicken, fish, beef, pork, etc., you would do well to increase your intake if you don't want to end up skinny-fat (from wasting of muscle tissue). I would do away with most (if not all) bad carbs, such as chips, pizza, white bread/rice, etc. as these promote a large insulin secretion which will help keep you fat. Replace them with vegetables, fruits, and whole grains (whole grain bread, brown rice, sweet potatoes) as they are delicious, nutritious, and much more nutrient packed. As far as fats go, aim for mainly monounsaturated fats (olive oil, nuts) and omega-3s (oily fish, fish oil supplements, some brands of eggs, grass-fed beef). Really, making these simple substitutions will net you very large gains in health and fitness.

 

[Koing]

bread is a poor food choice. 19grams of carbs per slice...switch in a half cut sweet potato thats been in the microwave for 2minutes with some tuna = MUCH better food choice.

do some push ups, sit ups and dips across chairs at home. do squats also

thos coupled with your cardio will get you down to your ideal weight faster. does it matter if your 185lbs with a lean body and a visible 6 pack/ and that your not 165lbs/

koing

 

[skace]

Originally posted by: BAMAVOO
What kind of workout could I do with a set of dumbbells?

I could possibly get a small rack and sit in a corner, but I don't have room for a bench.

Any kind of workout you want to do. Dumbbells are the most versatile piece of workout equipment ever created. Especially if you get a variable set where the plates can be removed. You can do grip exercises and use the plates in your situps / etc.

Not having room for a bench sets you back slightly. Other objects can be used in place of a bench for a lot of exercises, such as the corner of a sturdy bed. However, does the total gym double as a bench at all?

The majority of my dumbbell workouts are done standing on my own 2 feet.

 

[MegaVovaN]

Originally posted by: skace
Dumbbells are the most versatile piece of workout equipment ever created. Especially if you get a variable set where the plates can be removed. You can do grip exercises and use the plates in your situps / etc.

I personally dislike set where you can add/remove weight. Fixed weight FTW...

I used to work with adjustable ones for about a month, and it sucked adjusting weight many times every work out - i.e. I can overhead press less than I can bench press --> remove plates...

 

[skace]

Originally posted by: MegaVovaN
I personally dislike set where you can add/remove weight. Fixed weight FTW...

I used to work with adjustable ones for about a month, and it sucked adjusting weight many times every work out - i.e. I can overhead press less than I can bench press --> remove plates...

Fixed weight means less work swapping out weights but it also means you need many dumbbells to meet all your different weight needs, it also means you might need a weight that you simply don't have a dumbbell for due to lack of granularity. You also can't do things like pinch grip exercises or use the plates in situps with a formed set.

 

[BAMAVOO]

I do whole grain wheat and my docotors told me bread = 15 carbs per slice. My diet limits me to 75 max carbs per meal as I am diabetic. 60 carbs per meal is a better choice for me though.



Don't get me wrong, I can probably throw a bench somewhere in the house. We have 2300 square feet, but with 2 kids a wife, me, a dog and all our junk; space is limited

 

[gramboh]

I think what people are trying to say (at least I am) is that you get the most 'bang for your buck' from doing compound movements with a barbell, especially as a novice, which then acts as intrinsic motivation to continue with strength training. Supplemented with good cardio you will see results the fastest, whether it be at home or in the gym.

 

[spamsk8r]

Originally posted by: BAMAVOO
I do whole grain wheat and my docotors told me bread = 15 carbs per slice. My diet limits me to 75 max carbs per meal as I am diabetic. 60 carbs per meal is a better choice for me though.



Don't get me wrong, I can probably throw a bench somewhere in the house. We have 2300 square feet, but with 2 kids a wife, me, a dog and all our junk; space is limited

They allow you 75 carbs per meal as a diabetic? I eat a max of 40/meal, and I'm not anywhere close to diabetic. I would recommend dropping your carb intake, and add more healthy fats and lean protein, but always consult your doctor about such things since you do have a medical condition.

 

[MegaVovaN]

Originally posted by: gramboh
I think what people are trying to say (at least I am) is that you get the most 'bang for your buck' from doing compound movements with a barbell, especially as a novice, which then acts as intrinsic motivation to continue with strength training. Supplemented with good cardio you will see results the fastest, whether it be at home or in the gym.

qft

 

[BAMAVOO]

Okay, I am picking up a dumbbell set that includes 110 lbs, a curl bar and two short bars. This should be a good start. I can just add a small routine in along with the other things I am doing.

Also a lot of the times I have a Breakfast drink that includes the protein of 6 eggs. is that enough, or would you suggest getting something else?

Thanks guys.