my fitness and diet plan, help please!

dmel1234

can anyone tell me if this plan is any good or not, im clueless when it come to work out regimes and i was wandering if this sounds about right for dropping loads of weight coz i could do with losing a few pounds!! thanks!

im male, 33, 5ft 8'' tall and weigh 16st 6lb's

ive started at the gym 3 times a week,
30 minutes elliptical
30 minutes on the bike,
on interval levels,
no treadmill because of a busted knee
then 20 minutes of weights

protein shake afterwards,

food wise ive been havin egg whites or oats for breakfast, tuna or eggs for lunch and chicken or turkey and green veg in the evenings, mixing it up a bit though,

siochain

Your cardio to weights ratio is off and it’s hard to assess without knowing the intensity and the weights you are doing. You don’t need to spend 80 mins a session, if the weights and intensity are right you can have a monster session in 60 mins (including stretch before and after).

Why just egg whites? Yolks are very nutritious and fats are good for us.

What else are you having with the egg whites?

Tuna or eggs for lunch, with what?

dmel1234

I just have tuna or eggs with a blob of low fat mayo, I have 1 full egg in with the egg whites in the morning, as for my weights Im just do my upper body at the minute to be honest 2 sets of 3 on 3 machines lifting around 100 lb, just wanted to know if its worth carrying like that

quote="siochain;84101433"]Your cardio to weights ratio is off and it’s hard to assess without knowing the intensity and the weights you are doing. You don’t need to spend 80 mins a session, if the weights and intensity are right you can have a monster session in 60 mins (including stretch before and after).

Why just egg whites? Yolks are very nutritious and fats are good for us.

What else are you having with the egg whites?

Tuna or eggs for lunch, with what?[/quote]

dmel1234

I just have tuna or eggs with a blob of low fat mayo, I have 1 full egg in with the egg whites in the morning, as for my weights Im just do my upper body at the minute to be honest 2 sets of 3 until i get tired on 3 machines lifting around 100 lb, just wanted to know if its worth carrying like that

colman1212

Get a proper weights routine from an instructor.
Train Legs!!!! These exercises are the best bang for your buck with regards to weightloss, squats, lunges, deadlifts, split squats.
Add in a bit of cardio afterwards if you still have energy time.
Even 10 mins of HIIT (High intesity interval training) on a bike, rower etc. 30secs hard, 30 secs slow, 30 secs hard etc...
Diet looks fine for fat loss really.
Have one cheat meal a week to keep you focused.
Eat the whole egg, not just the whites.
Get some fish oils and a multivit
Train legs more!
Don't just do one weights exercise at a time. Do super sets and trisets.
Get the heart rate up and work hard.

How bad is the knee?

Would squatting be a problem? I've had luck in slowly introducing squatting to rehab a knee in order to build the ancillary muscles to strengthen stability and improve the knee's issues.

This would have to be properly supervised though.