Some advice sought please

museless

ok I didn't do the required 50 press ups before I entered the forum, but one step at a time I always say!

The Situation:

I'm unfit, very unfit. I'm overweight, very overweight. I find it hard to motivate myself to train on my own, but I have no other options at the moment. My preference would be to train as part of a football team but that's not possible right now. I like food, a lot. I eat too much, and I eat the wrong foods. I love nothing more than processed cheese and crisp sandwiches and pizza with garlic bread and coke.

I currently weigh 15st or close enough not to matter and I'm 5'7", now a lot of people will say that 10-11st is the right weight for my height, but I would look very unhealthy if I dropped that much weight. I think 12st is where I need to be. I've a very broad build, and I carry weight well (within reason)

The Problem:

I need to lose 3st, and I need to lose it fast. I would like to make significant changes within an 8-10 week period (say 1.5-2st) and then take the rest of the weight of in the next 8-10 week period

The Background:

I used to work in construction and run cross country. As well as that I trained two nights a week and played football at LSL level, so I was extremely fit. Over the years I picked up a number of bad injuries including, broken ankles, ruptured ligaments, dislocated an elbow and other associated problems. With the result that at present taking part in any contact sport is not possible (at least until my fitness improves) and I don't swim. This greatly reduces my attempts at excercise.

The Solution:

I'm hoping this is where you guys can help me out. I'm looking for diet and exercise advice in order to acheive my goals. The exercise regime will have to be a slow build up to allow me to get to a basic level of fitness again, hopefully ramping up after the first week or two.

On a typical day this is what I eat, some wholesale changes are required and I've made some slight improvements over the last couple of weeks already (which will only serve to show how unhealthy I was previously!)

Breakfast : Bowl of cereal (normally crunchy nut or corn flakes), glass of juice, actimel drink

Mid Morning: Banana and a pint of water

Lunch: Normally a baguette with ham, turkey and cheese. Packet of crisps and a can of lucozade sport

Mid-Afternoon : Chocolate Bar

Dinner: Normally mashed potato, vegtables and chicken or lamb.



I probably need to review my entire diet so feel free to criticise and abuse it as long as you provide suggestions for improvement! and yes I know chocolate and carbonated drinks are a big no-no!

Thanks in advance for your help...

justsomebloke

ok first off why do you want to lose the weight so fast, the timeline you have given yourself is probably unrealistic unless you have a will of steel and are prepared to put in some very hard work.

ok your diet can do with some work, you should be looking to have around 5-6 small to medium size meals a day. and a choclate bar does not count as a meal

breakfast cut out the crunchy nut cornflakes and actimel. Also ditch the juice and eat the fruit instead. Go for some porridge or some good museli. For mid morning you could go for a chicken/tuna salad. Then for lunch move off the baguettes and get wholegrain bread instead, and ditch the crisps and the lucozade, Then in the afternoon have a couple of pieces of fruit. Then in the evening eat plently of veg and meat, try to limit the carb intake in the evening though.

join fitday.com so you can keep a track of your daily intake of calories.

Then get a good weight and cardio schelude going for yourself