Getting old and need to shape up

wobbly jay

Hi Everyone! I'm Jay and I'm new around these parts, I was recommended this place as it might give me some good information so I'll just launch right into the details.

I'm 26 in June and a lifetime of appreciation of the not so good foods in life has pretty much left me in last chance saloon in terms of shaping up. Vital (and large) stats are:

Height - 6ft 6inches
Weight - 22 stones (I know :eek:)

So with my impending old age creeping up about as subtly as a giraffe in a mini I've decided I'd best act now and get my act together. I've started a new diet and exercise routine as outlined below:

Diet:
Breakfast - 2 Handfulls of All Bran with soy milk and 1/2 tablespoon of sugar (the sugar will be phased out over the next few weeks) and a glass of water
Lunch - White/Wholegrain bread roll with egg or low fat coleslaw and chicken & bacon pasta (2 knife fulls of both spread over the roll), and a banana
Dinner - Good sized meal consisting of potatoes or pasta, with 2 veg and 1 serving of either red meat, chicken or fish
Misc - Lots of water (but not too much, maybe 3l over the course of the day including work and with meals), and an apple or banana if I get peckish

Exercise:
I've started doing a moderately paced 10km daily in the evenings on my new exercise bike (average speed of around 30km/h on "Fitness" setting which starts on a low gradient and increases every kilometer), and a 1km walk before bed in the evenings at a fast pace.

On top of this, I walk just under 1km to and from the train station in my town, and then the same from the train station to my work place when I get off the train in the morning. At 11 o'clock I will take a 2km stroll at a moderate pace, and a 1km walk after my lunch. My job very much entails sitting on my ass for most of the day, but I would take 2 flights of stairs maybe 6 times a day on average (I've stopped using the lift).

I'll also do 3 nights a week of 20 minutes of light weight work (working different muscles over 3 batches of 10 reps).

I know most of that entails walking, but I see it as a start and I will gradually build up without endangering myself of overdoing it or getting bored with my new routine.

If anyone with more experience than me in this (ie anyone with any experience at all haha) could maybe give me some feedback on the new diet and exercise routine that would be brilliant. I'm not looking to turn myself into a waif or a tank, I would just like to get down to a reasonable weight for my height and frame over time. Would the above help me achieve my goals if I keep it up and increase over time?

I'm going to ruin all my good behaviour by asking, roughly how many calories would be in a pint of cider? It's my main weakness. I used to pack away maybe 16-18 cans over a weekend, but I have it down to 8 now, which is still too much but I do like a session. Ideally I'd like to get it down to maybe 4-5 over a weekend, maybe 2 weekends a month.

All your help and comments will be hugely appreciated,

Yours
Jay

BossArky

wobbly jay wrote: »

I'm going to ruin all my good behaviour by asking, roughly how many calories would be in a pint of cider? It's my main weakness. I used to pack away maybe 16-18 cans over a weekend, but I have it down to 8 now, which is still too much but I do like a session. Ideally I'd like to get it down to maybe 4-5 over a weekend, maybe 2 weekends a month.

A pint is approx 200 cals.

You are drinking too much. Cut that down for starters. You cannot expect to make quick losses if you continue with sessions.

Blisterman

Or switch to lower calorie drinks.

Spirits and diet mixers for example.

Colm_OReilly

That's good work so far, so keep it up.

Now, depending on discipline, some of these may not be favourable to you.

1. Eliminate All Bran - it's like pulling a brillo pad through your gut. Fruit is better roughage.
2. Cut down/eliminate the bread, pasta and potatoes. Really as far as your body is concerned it's all sugar. And not terribly useful sugar.
3. You need to do heavy weights - around the 5 rep mark. Light weights are not cool. Learn and practice the big movements like the deadlift, squat, press, bench. Bodyweight stuff like push ups, pull ups, dips, sit ups, back extensions, are also very beneficial.
4. Go to www.crossfit.com for a host of video instructionals on exercise. www.exrx.net is also highly recommended by the boardsters for exercises.

As good as all the light cycling is beneficial now, as your body is so unaccustomed to exercise, you will adapt after a time. Now, like I said, the changes are good and you will see results, but you can put them into overdrive by tightening up the screws. (jeez, i sound like an infomercial).

Increasing intensity, not duration, is going to help you see results. It's harder in the short term (while doing it) to do, but it gives a nice endorphin rush after.

Hope this helps, any more questions, just ask,
Col

Lothaar

Have you considered playing American Football? With your size, you'll be able to compete immediately. Result: you'll have a fun way of getting more exercise in. We've got personal trainers on the team who can help you with fitness.

PM me if you're interested.

Check out our website:
www.dublinrebels.com.