Thread: Suggestions for dropping the pounds

Hi to all, the only motivations that I have first off in doing this is, a) my overall health b) my self-esteem c) my graduation from college, just in time for my job interviews this fall. I just want to have that fit look - not something for overnight, but for eternity

I've read through some of the stickies before posting, but I wanted to get some advice on whether what I am personally doing is good or bad, and what else I can do to modify my current health.

I'm a male in the mid 20's, and i'm 5'6 and around 200lbs (unfortunately, not muscle ) For the past 8 months I've dropped around 65 pounds just doing cardio and eating better (i.e. 4-5 times a day w/ smaller portions and watching the sugars and processed foods)

The only supplements that I have ever taken during this time was 2 grams of CLA x 3 times a day ~ 5-6 grams total, and 1 centrum multi-vitamin a day.

I can actually move around much better, but I feel that I've reached a plateau. My goal is to get down to around 150-160lbs by this summer.

I have a two folded question : a) weight training & cardio b) diet & supplements

a) Should I just stick to a circuit weight training system? i.e. with freeweights , (I've seen some methods in the Men's health magazines and such...) with a 10 min warm up on one of the cardio machines first. That would be for 3 days a week (M, W, F.) Maybe around 3 sets of 12, with 30-45sec break w/in each set and 2-3mins rest during the next exercise.

The other days (T, TH, SAT) I would only do cardio (like the cross country machines or something similar... for about 30mins)


Does this seem like a good plan for me? Any better freeweight workout guides for the fatty's out there?

As many of you have said, you must lift weight to lose it!!

b) Diet,

Now I try my best to eat 4-5/6 times a day.

Meal 1 (morning startup)

SciTech protein isolate powder (can't remember exact name right now) - ~20grams protein (1 scoop), just mixes with water. I take 1/2 scoop in the morning right after wake up n' brush my teeth. Then start preparing my breakfast :

1tbps of Udo's Organic oil (I take that before cooking the eggs)
2 egg whites scrambled
1/2 cup oatmeal (not instant, just regular old fashioned ) nuke it in the micro
Then I add some blueberries, a few raw almonds, and a dash of cinnamon.

2 grams CLA (2 capsules x 1000mg tonalin)
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(maybe a cup of black coffee + dash of skim milk no sugar on the way to the gym)
Go to the gym

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Meal 2 :

Take 1 scoop of powder + 1/2 banana + water in blender .

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Meal 3 : (Lunch)

Baked Chicken / spinach / a slice of lacie swiss cheese / cottage cheese (1%) / green tea (small amounts overall, enough that I am full, but not have that bloated feeling)

2grams CLA

meal 4 : 1 apple and some raw almonds , grreen tea / water

meal 5 (dinner) : chicken breast , shredded up, into romano lettuce, tomatoes's , a dash of olive oil, some (1%)cottage cheese, parsley, cucumber...

1-2grams CLA

meal 6 (pre-bed, or right before :

1/2 cup of cottage cheese
1 teaspoon of Prolabs Glutamine powder (mixed w/ water)

- I try to get in about 1/2 - 3/4 gallon of water a day.

Sleep for 6-7 hours and start all over....

Once a week I have a cheat day, and that's pretty much it.

I hope these supplements that I am taking will help me and not screw anything up. I only started taking the protein, UDo's oil, and glutamin just this week...) I mean, for a fat guy should I be taking all this stuff now? I don't wanna blow up - not that I'm round enough already

Is is ok to take the protein powder and glutamine on the days you are not lifiting too?

I apologize for the length, my thought process in writing (hope not too mixed up), and place where I posted this topic. I really appreciate your help and sound advice! Thanks for your motivation! I'm trying!!

I would recommend sticking with Fish Oil Capsules for EFA's.

As for the exercises, here's a website that lists for specific muscle groups, dumbbell exercises: http://www.exrx.net/Lists/Directory.html

The e-book "Burn the Fat, Feed the Muscle", by Tom Venuto is a great source of information for someone starting out and trying to understand everything. I do suggest buying it for that reason.

Anyways, I'm glad to help you out.

P.S. If you need to know something else, go ahead and PM me.