Critique my Plan? Advice Please?

AhJaysus

Hey all,

Reading a bit here and since most people seem helpful and know what they are about, I decided to stick up a thread about my plan and what you all would advise? I'll go with goals first, then onto diet and training.

Goals: I am a fat mess. Very unhappy with my appearance/body shape so decided to get into shape. I am 5'8''-5'9'' I think and 14stone 2. I am pretty sure this is ridiculously overweight. I want to tone up and look some bit decent.

What weight should I be?

Diet: Previous to this idea of mine it was tripe, I am struggling a little bit getting it sorted. I am not sure whats good for me/whats not? I dont have a regular daily routine so its hard that way too, although I am working on this.

Here is my planned diet: Im not too worried about variety, but any ideas would be great.


Breakfast:
2poached eggs on 2 slices of buttered toast. or
Porridge or

Lunch:
White Roll with Cheese/ham/lettuce/tomato and some coleslaw/potato salad

Dinner: Depends, cook for myself so ideas appreciated. Generally I George Foreman it though, some sort of chicken/fish/steak with potato's/pasta/noodles etc.

I have a few questions though, sometimes I miss meals particularly at night, and I get home circa 9, what can I eat at this time if I am hungry? I know I really shouldnt be eating after 8 or so but what can you advise thats healthy and fulfilling?

Training: (using the definition of the word very loosely)

I havent joined a gym as yet, dont take this as non committment to my plan but its becuase I havent found one I liked or dont have the money free yet.

Anyway, I am running for about half hour every morning before breakfast, I eat nothing before my run, should I? Should I keep it to 3 or 4 times weekly instead of daily?

I also play soccer on two of the weeknights, I tend to go for a run on these days too.

I am noticing my muscles are starting to hurt, what can I take before/after my run/soccer to aid in them not feeling so sore so I dont miss a run the next morning?

I also have some dumbbells lying aroung, any exercises I can do with them? How beneficial are push ups/ sit ups etc?

I realise I have asked a lot of questions but I appreciate the replies and thanks. I also notice my post appears amateurish but go easy, Im not a very active person.

conceited

BMR of 1971.6 Calories your body would use just to function if you stayed in bed.

moderatetely active 3055 Calories needed to function and maintain current weight.

3055 - (500-1000) and you will loose weight.

I am noticing my muscles are starting to hurt, what can I take before/after my run/soccer to aid in them not feeling so sore so I dont miss a run the next morning?

Light stretching after your run.


Goodluck .

g'em

First off, fair play for wanting to make a change.

Second off, there's a lot of information available in the stickies so have a read; you'll find advice on what foods to eat, how to shop healthily and the best food choices are.

Your diet is going to be your main tool for helping you lose weight so pay most attention to that.

Eat often to stop yourself getting hungry, but eat smaller amounts.

Eggs or porridge for breakfast is fine, buttered toast less fine.

Snacking mid-morning on nuts, seeds, fruit and low-fat dairy is great for keeping your appetite in check.

Ditch white rolls for wholemeal or brown rice.

Eat LOTS of vegetables to fill you up and benefit your body.

If you're quite overweight you can think less about strict calorie regimes and more about eating properly. Having a diet high in vegetables, lean protein, some fruit, nuts, good fats and no junk will be automatically lower in cals anyway.

But seriously, read, read, read - a lot of the 'beginners' questions are answered in these threads and should help you make more informed choices