A little advice plaese.....

[Toddgotfish]

i'm 38 and 230 , at 6'2", need to lose 20 easy. started 3 weeks ago , hour cardio , hour workout 5 days a week in the mornings .
grabbed a bucket of whey for protein

but my diet probably needs work ,

first thing light low fat yogurt, 1/2 aspirin, 20 ounce water
after workout whey shake with no fat milk , banana or grapefruit juice

lunch , salad with plenty of brocolli ,large glass of grapefruit juice, tr yto eat pc of grilled chiken or tuna

afternoon snack , yogurt or banana

supper , something on the grill , or (i know , i know ) sandwhich P&B , bologna , light mayo water of more grapefruit juice

no cokes , tea , ---water or grapefruit juice

lost almost 2 pounds per week since start.
still haven't been able to keep a constant 4 MPH , having to walk hr @ 3.5 , and start incline .

mon triceps and chest
tues back and bi
weds legs
thurs shoulders
fri - whatever
thanks for any help guys

BTW - only having the one shake per day

 

[Jodi]

I think reading the stickies at the top of the forum called Guide to.......will help you. You need to read and learn

 

[Toddgotfish]

thats what i got you for , J/K , alright , i've read your replies , your a straight shooter , give me one thing to change........

 

[Jodi]

Ditch the juice and read the stickies

 

[cider303]

I personnally like to start with diet before i move to cardio... i kinda like leaving the cardio as a reserve to start losing fat... i normally start with a clean diet/lifting until the weight starts to come off more slowly then i start with light cardio and i dont really go over 20 minutes... i think i read somewehre you cortisol levels sky rocket after 20 or so minutes of cardio but that was a long time ago who knows. As I eyeball my weight ill adjust the intensity/frequency of my cardio sessions.

but hey you know, i wouldnt really want to change somethign that is workign right? I would just makes sure to keep the 2lbs a week up and when you start hitting a plateau then i would start modifying things and make your diet a bit stricter and your cardio/lifting more intense and challenging.

 

[Toddgotfish]

thanks for the replies, ....i'm reading , i'm reading .....

 

[jamie1888]

I am a newbie.. but, I do KNOW that protein is a HUGE key to the diet! The general rule of thumb is that you should be eating at least 1 gram of protein per pound of your own body weight. That means you should be eating at least 230 grams of protein; I don't think you are getting anything close to that!

And a yogurt or piece of fruit is NOT a meal!

 

[33sun33]

I agree with the others -- read the stickies, but if its working for you thats good!

It looks like to me that you are consuming too much sugar (milk, yogurt, pb&j, juice), not enough protein (if 210lbs is your goal, aim for around 210grams a day, so 40 grams per meal or so), not enough good carbs (e.g., brown rice, sweet potatoes), not enough veggies (aside from lunch -- good job with the salad and grilled chick), and you will probably want to add in some good fats.

The key is to try to maintain as much muscle mass as possible while cutting, which is why you should strive to maintain a decent balance of protein, carbs and fats and still eat 5-6 times a day (to keep the metab high). Some advocate a 40-40-20 split in terms of calories from protein, carbs, and fats. But there are other breakdowns that work better for some.

Ill admit it is a pain in the butt. Im on a cut right now and it sucks, but I have been dropping fat steadily. I have much more fun when bulking!!

Good Luck! It sounds like things are working, but if you hit a rut (or want to stop losing muscle so quickly) consider changing your diet around based on the advice in the stickies.

i'm 38 and 230 , at 6'2", need to lose 20 easy. started 3 weeks ago , hour cardio , hour workout 5 days a week in the mornings .
grabbed a bucket of whey for protein

but my diet probably needs work ,

first thing light low fat yogurt, 1/2 aspirin, 20 ounce water
after workout whey shake with no fat milk , banana or grapefruit juice

lunch , salad with plenty of brocolli ,large glass of grapefruit juice, tr yto eat pc of grilled chiken or tuna

afternoon snack , yogurt or banana

supper , something on the grill , or (i know , i know ) sandwhich P&B , bologna , light mayo water of more grapefruit juice

no cokes , tea , ---water or grapefruit juice

lost almost 2 pounds per week since start.
still haven't been able to keep a constant 4 MPH , having to walk hr @ 3.5 , and start incline .

mon triceps and chest
tues back and bi
weds legs
thurs shoulders
fri - whatever
thanks for any help guys

BTW - only having the one shake per day