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newbie need help with losing weight and toning up

  • 19-05-2008 9:18am
    #1
    googlehead
    Closed Accounts Posts: 347 ✭✭


    hi all,

    from the start of the month I have started my regime

    breakfast: good bowl of porridge and big spoon of jam

    lunch: usually brown bread bap with ham salad/wholegrain roll with chicken tikka/korma with either a orange juice or apple juice drink

    dinner: smaller portions than before usually lasagna with salad /spagetti bolognese/ chicken curry with nan bread no rice.

    i usually eat an apple and have a 2 cups of coffee also

    I usually have maybe 2 treats during the week like 2 chocloate bars. and maybe a packet of low fat rice crisps

    I drink very little beer

    I also drink maybe a cup of apple or cranberrie jucie a day also I drink about 4 cups of water a day


    4-5 days a week I go to the gym;
    30 minutes on bike at good pace or 25 minutes on tredmill at 12km/ph(have stoped the tredmill at the moment as my leg hurts)
    and 200 situps.

    every second day I lift weights, while still doing the bike or tredmill routine.

    also this week I am I will be starting back cycling, so that will be 20 miles twice a week.

    I am 30 12.5 stone I am looking to get under 12 stone by the end of june and tone up my body.

    am I being realistic with this target or do I need to alter my diet training etc.

    any advice would be greatly appreciated


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Hi,

    First off, you need to improve your diet. You've got too much carbs, not enough protein or fat. Yes, you do need fat!

    Ideally, each meal should have a quality protein, a healthy fat and a green veg.

    Porridge is fine for breakfast, but you'd be better without the big spoon of jam. How about some yogurt on top instead? Eggs are an even better breakfast, especially if you do an omlette with some vegetables as well.

    Way too much bread at lunch, try a huge green salad instead and ditch the fruit juice. Either eat the fruit whole or just drink water.

    You'd actually be better with brown rice than nan bread at dinner. But lots of broccoli or cauliflower or other veg would be even better.

    Try snacking on a handful of nuts or seeds during the day. Eat your fruit before your workout for some quick energy.

    200 situps? You are just wasting your time. Grab some weights and do squats, deadlifts, they'll work your abs while burning lots of calories and giving you an all over workout. Ask a trainer to show you how to do them right, along with bench press, military press, lunges, plank, barbell row, stiffleg deadlift, dips, pull-ups etc.

    Do your cardio after lifting. Cycling is good cardio. Try varying your speed and intensity, so that occasionally you belt up hills in a high gear going as hard as you can. On a suitable stretch of road, pick a car and try to race it.


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