I wanna lose 10Kg's with a good plan

TheOP

hey lads,

Heres my vital stats anyway...

Age: 22

Weight: 92kg

Height: 178

so i know i'm overweight, i used to be closer to 12st so i wanna get moving towards 80kg with a bit of muscle.

I've started to excersise 3/4 times a week in the local gym, heres my plan

Treadmill - 4k in about 25 mins
Bike - 9k in 20 mins
Rower - I do this after the other two, 700metres at most trying to get to 1K
various other weights around the gym

I do have dumbells at home, i do them EVERY night at 8X4 reps - is this too much doing these every night?

My diet is:

Brekkie: 4 Weetabix with full milk, with a banana
or
1 Bowl of Flahavans Porridge, with banana, full milk

Lunch: maybe the same again

Dinner: Spag Bolognaise/Chicken Fajitas/Some other meat based meal!


Thanks to a lot of you on this forum, i've realised that i need to maybe have 6 meals a day - so i've started to try and eat nuts and get a bit of fruit into me as much as i can between meals.

My primary goal is to lose fat ASAP and put on a bit of muscle. the fat i have a prolem shifting is on my hips mainly, and stomach.

i'm not afraid of a bit of hard work, i used to be playing soccer nearly 6 days a week before college, i feel i've gotten a "burden of knowledge" from the stickys on this site and the other articles i've read and now i'm confused...

has anyone got any info on tweaking my diet/exercise plan? i'm open to all suggestions!

Cheers!

rubadub

Too much weights, leave at least a day between exercising body parts. I do a full body workout 5 times per fortnight. usually 7-8 exercises 3 sets each for 8-12reps, (only one set for biceps specifically since other exercises work them). Lift weights before cardio in the gym.

Eat 6 equally sized (calorie wise) meals per day, equally spaced, (breakfast can be a little more in calories.

Eat carbs earlier in the day, not later on, stick to more proteins later on.

Learn to calculate calories in your meals. I was about the same weight as you. Nuts are high in calories & fat (though are nutritious). I overweight and starting out you can lose fat and gain muscle on a calorie deficit.

Change your lifestyle, e.g walk/cycle to work, walk to the shops or pub.

TheOP

what would you recommend as low carb high protein food for the evening? i cant find anything in the fridge bar meat that does it.

if i want to lose bodyfat asap is it not a good idea to go to the gym as much as possible? should i just focus on Cardio for a while and then hit the weights after i lose a few kilo, or is it better to do both from Day 1?

pinkie1

you do not need to go to extremes with exercising and the diet as it will be hard to keep weight off if you lose it too fast
Try to eat balanced meals- as already said it is better to eat carbs and heavier foods earlier in the day. So maybe eat light in the evenings- salads/ soups?
If you start out on a rigorous exercise plan then it will be easier to lose motivation when you are also depriving yourself of food - so slowly but surely. The worst thing is alcohol for putting on weight so avoid it.
try brown rice and brown pasta instead of white when eating carbs as it is better for you

BossArky

TheOP wrote:

what would you recommend as low carb high protein food for the evening?

tuna... full of protein, devoid of carbs. Horse a few cans into ya.

rubadub

TheOP wrote:

what would you recommend as low carb high protein food for the evening? i cant find anything in the fridge bar meat that does it.

if i want to lose bodyfat asap is it not a good idea to go to the gym as much as possible? should i just focus on Cardio for a while and then hit the weights after i lose a few kilo, or is it better to do both from Day 1?

I eat chicken stir frys, or chicken wrapped in lettuce with cheese.

I would do both from day one, since you are a bit overweight it is easier for you to build muscle while on a calorie deficit. On your off days you are burning calories as your body builds muscle. It also increases your metabolism since you have more muscle to support.

davyjose

TheOP wrote:

if i want to lose bodyfat asap is it not a good idea to go to the gym as much as possible? should i just focus on Cardio for a while and then hit the weights after i lose a few kilo, or is it better to do both from Day 1?

No, start on the weights immediately. More muscle raises your body's ability to burn cals. Work out a proper weights routine. Messing about with a few dumbbells before bed and 'various weights around the gym' isn't going to work too many wonders - not being smart, but doesn't seem you've put a lot of thought into weights. Get someone at the gym to show you a programme, with proper technique. Preferably dividing legs, chest and back into 3 different days.

Food-wise your diet isn't terrible, but as rubadud said, you need to eat smaller meals, more regularly. Split your dinner in half and have one half 3 hours later than the other maybe? It's simple but effective enough.

Red05

BossArky wrote:

tuna... full of protein, devoid of carbs. Horse a few cans into ya.

Could you have TOO much tuna? I had 2 tuna salads and a can on its own (at night) - is it possible this is too much protein? (a total of 3 of those small cans of tuna). To be fair I didnt have any other meat all day.

rubadub

If you are lifting weights most sites recommend about 2g protein per kg of bodyweight. I am 75kg so that is 150g of protein per day. Tuna is about 25% protein per weight, so a 100g can of tuna has 25g of protein in it. So I would need 6 cans if it was my only source of protein.

TheOP

Thanks for all your advice folks...

Over the past 2 weeks i've lost 3KG's with your advice, but i'm presuming about 1 kg of that might be water loss

I've changed my plan a bit from the last time to take on boards some of your advice...

Monday, Wednesday, Friday

...Weights work...

Shoulder lift - 40Kg's 8 X 3 reps

Leg Press - 100Kg's 8X3

Calf curl (dont know the name, i lie down face first and lift with the back of my calf) - 20 Kg's @ 8 X 3

Deltoids/Pectorial work (pushing weights forward whilst seated) - 40Kg 10X3

Seated quads lift - 30Kgs 8 X 10


...Cardio Work..
Treadmill - 4 Km @ 30mins (hoping to up it to 40 mins in the nedxt week or two)

Bike 10Km over 20 mins keeping the heart rate over 155 @ average 120/130 WATTS

Tuesday & Thursday

Recovery, i've sore muscles these days especially pectorials, should i ensure that i eat plenty of protein if my muscles are sore??

Saturday & Sunday

Light workout one of these days, wall cardio

20 mins Treadmill, 20 mins bike

---

Once again cheers for all your advice, i can see some results already!

Apologies for not knowing the names for the machines, i've described them as best i can above!

StickyMcGinty

TheOP wrote:

..[/U]

Tuesday & Thursday

Recovery, i've sore muscles these days especially pectorials, should i ensure that i eat plenty of protein if my muscles are sore??

i find that if you eat enough protein EVERY day, theres no need to up/lower the intake

maybe i'm wrong but thats how i see it, i think others on the board are more qualified.....