Diet/workout help ?

[Cardinal Buck]

More like 800-1000 mg. per sandwich depending on which one and what's on it. If it's dry, maybe a little less. The turkey also may or may not be salty.

Honestly though, the diet seems extreme for that amount of exercise. I don't think it's really sustainable. It can basically only be pulled off with a lot body fat to burn. I couldn't do it, but I don't have weight to lose.

[UglyPug]

More like 800-1000 mg. per sandwich depending on which one and what's on it. If it's dry, maybe a little less. The turkey also may or may not be salty.

Honestly though, the diet seems extreme for that amount of exercise. I don't think it's really sustainable. It can basically only be pulled off with a lot body fat to burn. I couldn't do it, but I don't have weight to lose.

I actually do agree with this. . . I gotta give him props if he stuck with it for a month while on a 5 ay per week workout regime. . . Lol I'd be binging after a week tops!

To really access his diet we'd have to know his body fat %. . . But since he started off at 184, and is trying to get to 150, a basic 1800 or so calorie diet following the main rules (no sugars, processed fats, or high glycemic carbs) should get him LEAN, and MEAN! 150 might be too low, though. . . He might want to get some more sources of clean, low glycemic complex carbs in there - that's why I was suggesting the beans and lentils.



For winter I get up to around 12%-13% body fat, 175-180 pounds. . . Then for summer I get down to about 9%-10% body fat @ 165. . . For me, losing that 10 pounds or so just takes me sticking to a diet of around 2500 calories, and just following basic rules: avoid sugars, high glycemic carb sources, and processed fats and oils as much as possible. . . My exercise regime is 4-5 days a week of plyometric exercises (pushups, pullups), a lot of weighted ab work, and boxing exercises like skipping rope, jogging, and hitting the bags. Don't do the weight lifting thing anymore. . .

[Albk]

Thanks for all the inputs guys, but yeah I don't know how much calories I eat/burn or any ratio to ratio of anything that i have seen with other diets, nor do I know my body fat percentage. All I know is Im losing weight at about a pound to a pound and a half per week. I'm guessing my BF is pretty high though considering before I started I ate nothing but junk and never exercised.

So, should I be eating more ? Or just change up what I am eating. I am going to start taking those omega 3s and for the fast food chicken sandwhich I'll probably eat it without the bun from now on. With the weight lifting, isn't it bad to not work your muscles when losing ? To prevent muscle loss and such.

[~AK49~]

My workouts are like this:

M: chest/triceps.. Tabata intervals
T:45 min steady cardio
W: biceps/shoulders.. Tabata intervals
Th:45 min steady cardio
F:back/legs.. 25 steady cardio

Brah, to do any justice to your legs (a huge muscle group), you shouldnt be doing your back on the same day (another huge muscle group). If i were you, i would run in the morning, every morning, however long you can + pushing yourself. Losing weight is all about calorie deficit, calories in and calories out. If i were you i would run in the morning, get your metabolism running and calories burning, then eat breakfest, continue your day then lift weights later. There are all kinds of formulas available on how to determine your calorie goals. For your split, i would do something like this;

M: Chest/sho
T: Back/tri's
W:Legs/Bi's
Th: Chest/sho
F: Back/tri's
S: Legs/bi's
Su: rest

(and you can always do things such as jump roping).

[UglyPug]

Thanks for all the inputs guys, but yeah I don't know how much calories I eat/burn or any ratio to ratio of anything that i have seen with other diets, nor do I know my body fat percentage. All I know is Im losing weight at about a pound to a pound and a half per week. I'm guessing my BF is pretty high though considering before I started I ate nothing but junk and never exercised.

So, should I be eating more ? Or just change up what I am eating. I am going to start taking those omega 3s and for the fast food chicken sandwhich I'll probably eat it without the bun from now on. With the weight lifting, isn't it bad to not work your muscles when losing ? To prevent muscle loss and such.

Whatever is working for you man, and you feel most comfortable with (and where you won't cheat on your diet), stick to it!

Keep the timing, and your number of meals the same. . I'd just suggest switching up your meals every week or so, so you don't get burned out, and you get a more wide range of nutrients. . For your one snack of just a glass of milk - have a few scoops of natural peanut butter and a handful of some veggies - CELERY and PB is an excellent, tasty snack! go together like PB and jelly (almost!) Or for another snack, have some beans/bean soup!

Then for your sandwich, maybe have a tuna on wheat every so often. . . Maybe a piece of salmon and some brown rice!

If you're losing about a pound per week, then you're doing it right. . . And yes, lifting weights is perfect to maintain and build lean muscle while burning body fat. . .

[Cardinal Buck]

Buying a pre-cooked chicken from the grocery store makes a lot more sense than throwing away the bun from a fast food place.

[UglyPug]

Buying a pre-cooked chicken from the grocery store makes a lot more sense than throwing away the bun from a fast food place.

I concur. . I understand a lot of being able to stick to a diet is practicality, time, and ease. . . Still, what you could do is just grill up a week's worth of chicken breasts on Sunday, and then just refrigerate them throughout the week. They'll be good for a week in the fridge.

Nutrition benefits notwithstanding, you'd be saving A LOT of money. What are grilled chicken sandwiches at McDonalds? 3 bucks? You could get 7 chicken breasts for 5-6 bucks.

A few tips to make them tastier! Marinade them in Kraft's zesty italian dressing overnight. . . It'll add a LITTLE fat and sodium but not nearly enough to inhibit your weight loss. They taste so good grilled! You can experiment with various marinades so you won't get bored. . .

[phai]

hello friends,
For drinks I usually drink Gatorade (not more than 1 a day) v8 juice, and water. Trying to get around 1 gallon a day. My daily workout is average. I typically do a targeted group workout each day. thank all friends for your useful information.
regards.

[Jordan222]

Crash diets don't work. we must need healthy diet like milk meat and cheese etc so known as new-age diets do not add to health and fitness provides. There is no easy way to reduce body weight so the best way is to do it over a while period.