Lose weight routine!! Help!!!

[UpAndComin22]

I lost 90 pounds when i was 21 eating nurtisystem and boxing 30 min a day, in about 3 or 4 months, it really worked, iam 250 pounds again so I'm going to have to do that mission impossible again LOL

You gained the weight back because nutrisystem is not a lifestyle. It's a short term diet. What do you do after that quick fix? Go right back to your old ****. Learn to eat right and stick to it.

[UpAndComin22]

thats right, losing weight is 60% diet 40% training...cut down on ur calories
heres a quick example:

breakfast; shredded wheat with banana/blue berries
lunch: wholegrain bread with tuna and light mayo
dinner:chicken breast n salad (no carbs n no later than 7pm)

have fruit inbetween meals if ur hungry or sunflower seeds..

drink plenty of water, atleast 2L per day

this alone will help u shred pounds, if u train aswel will b better, use banana for energy and a light meal after if u train late..

no carbs after 7pm

That diet does not contain any good fats. Drink much more water than 2 liters per day. I would aim for at least a gallon. And you don't need to exercise at all to lose weight so it's 100% diet. Training is only an aid to diet not a necessity.

[UpAndComin22]

Work out how much base calories you need to function (pre workouts)

It's meant to be 2500 for men i think.. does depend on your metabolism and how active you are in your daily routine... cut it by 500-700

When i cut i am around 1800 cal nowdays.. but in order to make sure my body doesn't get to used to it.. i tend to eat around 2700-2800 cal every 2 weeks for a couple of days.

Drink lots of water and green tea

I eat 6 small meals a day rather then 3 large ones but thats my preference as i get hungry otherwise

Finally some good advice here. Thank you sir.

Everyone's metabolism, age, workouts, and whatnot vary so to give you an actual number of calories to follow would not be appropriate. You have to experiment. But at this point, I would just focus on eating clean natural foods. Then once the fat burning slows down, then you can go more advanced and use a food log or something. Getting obsessed right now will only drive you crazy giving up on your goals.

Some general guidelines:
Protein- lean meats, powdered protein if you are on the go
Fats- Olive oil, Nuts, Avocado, Fish oil
Carbs- Eat COMPLEX when trying to cut down and not too much. Eat sweet potatoes, oats, veggies, and fruit. If you need bread, go whole wheat minimally processed.
This is just very general. You can PM me if you want more specific help.

[MOTHER DUCKER]

This is my daily routine:

Monday: from 8am to 10am I go to GYM from 10 to 12 I stay at home with my baby princess, at 12 I have to go to work, I work from 2pm to 10 pm, it take me almost 1 hour and 30 minutes to go to work, same time to go back home.

Ah i meant more what kind of work do you do? i am mainly inactive most of the day as a student/working a couple of nights, if your job is very active thats good. Also like the guy above me said experiment and find how much calories you need to function properly.

Discount anyone telling you to eat only 1k-1.2k calories if your in the gym that much.. you will do yourself harm.

It's absolutely ******.. most people with any fat on them will notice good loses/gains working in the gym and cutting 500 or so calories. It's also far more likely to stay off and your less likely to rip of muscle.

Smh i been eating 1k cal in the past and it was hell and had me light headed this is even without working out.. it does more harm then good trust me

[TKD1]

Ah i meant more what kind of work do you do? i am mainly inactive most of the day as a student/working a couple of nights, if your job is very active thats good. Also like the guy above me said experiment and find how much calories you need to function properly.

Discount anyone telling you to eat only 1k-1.2k calories if your in the gym that much.. you will do yourself harm.

It's absolutely ******.. most people with any fat on them will notice good loses/gains working in the gym and cutting 500 or so calories. It's also far more likely to stay off and your less likely to rip of muscle.

Smh i been eating 1k cal in the past and it was hell and had me light headed this is even without working out.. it does more harm then good trust me

I work in a call center so most of the time I have to keep my butt on a chair. Staring tomorrow I am going to run a couple of miles before I go to the gym but instead of 2 hours I am gonna try to cut 30 minutes from my routine, Any advice or recommendation will be more than welcome.

[TKD1]

I went to run today 45 minutes, I dont know exactly the distance but I know for sure it was 45 minutes, and after that I went to the gym, for breakfast I had a apple, lunch I had rice with meat, and for dinner I will have tuna with mayo and a little rice. any recommendation are more than welcome.

[killsomething]

Eat some sort of proteins with that apple in the morning. That's a ****ty start to your day after going all night without feeding your muscles.

[TKD1]

any recommendation

[Ogecca MaMa]

any recommendation

Before you jog, don't eat nothing at all. Jog in slow paste within 1 hr, this approximetly going to be 3 miles. After head to the gym, always jump on rope for no less than 15 minutes. always stretch, then you can start working on mitts, bag or whatever the programm is there. after training try and eat 40 minutes later. You can have great breakfast, also having good breakfast sets you for rest of the day. dinner whatever you want, same with supper. Try and eat tons of Fish, decent amount of meat, vegies and fruits.

and don't train like crazy, loosing weight aint no joke. if you will do all that, within 6 months you should be fine, just dont trip and be patience.

I wouldnt write some bs, I am myself in national federation of M-Thai, so I know what's up. And so far you are the only person, which I think serious about all this. Usually people ask for advice and never do anything. Good luck

[FlyPelican]

I went to run today 45 minutes, I dont know exactly the distance but I know for sure it was 45 minutes, and after that I went to the gym, for breakfast I had a apple, lunch I had rice with meat, and for dinner I will have tuna with mayo and a little rice. any recommendation are more than welcome.

Wow are you serious, if that's all I ate I would croak during the day. Eat oatmeal in the morning with 3 hard boiled eggs with a rectangle size of cheese. Have a protein shake with that, you could even include your 1/2 cup of oatmeal with the protein. Throw in some blackberries and rasberries with the mix. Take this power mix AFTER doing your morning run. Have a snack before lunch. Like an apple with almonds, some type of fruit. For Lunch, remember to eat regular portions 1 cup of brown rice/lentils or even potatoe. With 2 cups of veggies and a 1 cup portion of some sort of lean meat or fish. Have another snack in between dinner, and for dinner have something similar but remember portions and a **** load of veggies!

It's all about portions. You have to be able to eat enough to be able to sustain your BMR levels. For 170 lbs, it's about 1800 calories I believe. So with this kind of diet, you'd be aiming for around 2300. It takes time to lose weight. To put yourself on a time frame of 2 months is asking for trouble. Make it a lifestyle change. Avoid fast food like the plague. Do you really want it? Then make the changes. Run everyday, go to boxing class everyday and stick to your diet. Simple as that.

Only you can do those changes. Stop asking for help and do your own research. There's no such thing as a quick fix and you're showing that you want this by posting this forum. Eat right stay focused and bust your ass