Advice for a 6'2" 224 Pound Guy

[1SmoothTE]

What's up everyone? I read this forum almost daily but haven't actually posted too many times.

I want to really get serious about my diet and workout and I am hoping for some good advice. My wife and I are going on our first real vacation together in February. I earned a trip to St. Kitts from my job and it is all expense paid! Well I don't want to go to a beautiful island feeling and looking like a fat ass.

Let me first tell you about my diet which absolutely sucks.

I basically only eat 3 meals a day.

Breakfast: Tuna Fish Lunchable 10 grams fat, 18 gram Carb, 19 gram Protein, 1 can of Diet Pepsi = 240 Calories

Lunch: 6 Ounces of Tuna (mixed with relish and light mayo) 40 grams of protein not sure of the carbs., Cottage Cheese and Fruit mixture, 1 Bottle of Fruit 2-O. Not sure of the total Calories and other specifics here

Dinner: Dinner varies, my wife and I are not the best cooks in the world and to be honest we eat out a lot or we eat a lot of processed crap. Frozen pizzas, trips to Wendy's, Chick Fil A, etc....Last night though I ate what I consider healthy. I grilled a few pork skewers with Green Pepper, Onion, Yellow Pepper and Mushroom. Those were great!

I am currently not taking any supplements other than One Flax Seed Oil per day.

I play semi-pro football from June to late October so I am somewhat limited to hit the weight room during that period. But during the off-season I work out at my local Gold???s Gym/Beyond Fitness for about 1 hour per day.

This week I have done the following:

Monday: Cardio: 60 minutes of pick-up Basketball in my gym...trust me it is intense and by the end of the 60 minutes I am breathing hard and sweating like hell.

Tuesday: Legs: Squats, Leg Presses, Leg Curls, Calve raises
Wed: Chest/Back: Bench, Dumb bell Inclines, Flies, Lat Pull downs, Seated Rows, Lat workout with dumb bells
Thursday: Triceps/Biceps/Abs
Friday: Cardio: Basketball....(I just hate doing those damn cardio machines, too boring for me)

Saturday and Sunday I rest. However every day my wife and I walk our dog on a 2 mile walk. So that is some additional cardio.

My goal is to get rid of my fat around my abs. It just seems so tough to get rid of.

Please critique my diet and exercise routine. I am an Insurance Broker and I am typically in the office 8 hours a day for at least 3 of the 5 days. I can make time to prepare meals, but would love advice on when during the week I should prepare the food. I don't want anything to go bad.

My final goal: I want to get rid of this fat I'm carrying around in my midsection. I really want to tone up and am willing to do what it takes. My trip is February 20th so I need to get to work ASAP. I want to maintain this lifestyle as well. I am currently 6'2" and 224 pounds with a 38" waist. My goal is not to bulk up, but instead drop down to about 200 pounds or so and be leaner. I would love to pick up some quickness and return to my semi-pro football team a much stronger and quicker athlete.

Thanks for taking the time to read my post and offer any advice.

1SmoothTE aka Eric

 

[bulletproof1]

if you want to get serious you need to get your diet in check.

i would forget the tuna lunchables or whatever and eat just tuna with a decent carb (tuna sandwich on wheat bread makes a great meal, try to keep bread to a minimum though.)

ditch the mayo even if it is light.

try to avoid all processed foods.

imo you should take fish caps instead of flax.

try to eat 5 or 6 little meals a day instead of 3 bigguns. it will help prevent cravings, keep your insulin levels stable, aid with fat loss, keep your metabolism going, etc. i know it isnt easy when you sit behind a desk all day but it only takes 20 seconds to down a protein shake or mrp though.

concentrate on eating chicken, eggs, fish, brown rice, lots of veggies. cook a batch of chicken 1 day and eat on it all week. thats what we all do. cooking in bulk makes preparing your meals much easier.

keep up the cardio. if you want to get rid of the fat you will have to burn it off. if your diet sucks though the cardio wont get you very far. eat clean and do your cardio together and you will see great improvements.

 

[simbh]

Yep , take it from me. I went from a 38 inch waist to a 33 ince waist and I lost about 25 pounds of fat in about 4 months. Thats with eating more than I ever ate. I eat 6-7 meals a day . Like he said , ditch the mayo , if you really want mayo , take some fat free mayo , I know there is some on the market. Drink LOTS of water (5-6L) a day. Try to do about 3 days of 30 mins of cardio with an intensity of about 150-160 hearth beats per minute. Keep it on lean cut meats such as fish , chicken like he said . You may eat beef , but eat extra lean ground beef and other lean beef cuts. And dont neglate the weights either , you need a good weight training , it will help you burn the fat. When you cook , try to avoid adding fat , and if you do , do it with moderation and use unsaturated fats such as olive oil , canola oil etc. Eat a lot of fiber , it will help you to digest the proteins you need.

Anyways , check out the thread to bulking cutting or maintenant in the sticky zone.

 

[sentricyphen]

6'2" 224 isn't in and of itself a bad thing. Matter of fact, I am 6'2" 220-225 myself.

The above mentioned advice will get you started out well. Check the dieting stickies out. Might opt for a carb cycle plan.

 

[iMan323]

6'2" 224 isn't in and of itself a bad thing. Matter of fact, I am 6'2" 220-225 myself.

The above mentioned advice will get you started out well. Check the dieting stickies out. Might opt for a carb cycle plan.

Oh, sure, it ain't bad. If you're at 5% b/f.

 

[1SmoothTE]

Yeah, actually it would be nice to maintain my body weight, especially since I play football. If I could get my body fat down below 10% I would be happy if I still weighed 225 or more. As long as it is muscle!

Thanks for the replies guys. I just need to hit the grocery store for some chicken breast, more tuna, brown rice, etc....

Any of you all try one of these protein shakes before:

1 Cup Oats, Protein, Water, Natural Peanut Butter, 2 egg whites all blended up? I read somewhere on this site that this is a good breakfast.

Thanks.

 

[QuestionGuy]

..

What's up everyone? I read this forum almost daily but haven't actually posted too many times.

I want to really get serious about my diet and workout and I am hoping for some good advice. My wife and I are going on our first real vacation together in February. I earned a trip to St. Kitts from my job and it is all expense paid! Well I don't want to go to a beautiful island feeling and looking like a fat ass.

Let me first tell you about my diet which absolutely sucks.

I basically only eat 3 meals a day.

Breakfast: Tuna Fish Lunchable 10 grams fat, 18 gram Carb, 19 gram Protein, 1 can of Diet Pepsi = 240 Calories

Lunch: 6 Ounces of Tuna (mixed with relish and light mayo) 40 grams of protein not sure of the carbs., Cottage Cheese and Fruit mixture, 1 Bottle of Fruit 2-O. Not sure of the total Calories and other specifics here

Dinner: Dinner varies, my wife and I are not the best cooks in the world and to be honest we eat out a lot or we eat a lot of processed crap. Frozen pizzas, trips to Wendy's, Chick Fil A, etc....Last night though I ate what I consider healthy. I grilled a few pork skewers with Green Pepper, Onion, Yellow Pepper and Mushroom. Those were great!

I am currently not taking any supplements other than One Flax Seed Oil per day.

I play semi-pro football from June to late October so I am somewhat limited to hit the weight room during that period. But during the off-season I work out at my local Gold???s Gym/Beyond Fitness for about 1 hour per day.

This week I have done the following:

Monday: Cardio: 60 minutes of pick-up Basketball in my gym...trust me it is intense and by the end of the 60 minutes I am breathing hard and sweating like hell.

Tuesday: Legs: Squats, Leg Presses, Leg Curls, Calve raises
Wed: Chest/Back: Bench, Dumb bell Inclines, Flies, Lat Pull downs, Seated Rows, Lat workout with dumb bells
Thursday: Triceps/Biceps/Abs
Friday: Cardio: Basketball....(I just hate doing those damn cardio machines, too boring for me)

Saturday and Sunday I rest. However every day my wife and I walk our dog on a 2 mile walk. So that is some additional cardio.

My goal is to get rid of my fat around my abs. It just seems so tough to get rid of.

Please critique my diet and exercise routine. I am an Insurance Broker and I am typically in the office 8 hours a day for at least 3 of the 5 days. I can make time to prepare meals, but would love advice on when during the week I should prepare the food. I don't want anything to go bad.

My final goal: I want to get rid of this fat I'm carrying around in my midsection. I really want to tone up and am willing to do what it takes. My trip is February 20th so I need to get to work ASAP. I want to maintain this lifestyle as well. I am currently 6'2" and 224 pounds with a 38" waist. My goal is not to bulk up, but instead drop down to about 200 pounds or so and be leaner. I would love to pick up some quickness and return to my semi-pro football team a much stronger and quicker athlete.

Thanks for taking the time to read my post and offer any advice.

1SmoothTE aka Eric

yeah ill give you advice!!!!!!!!!!!!!!!!!! why cant i freaking have your body god damnit!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! idd make wonders out of it..... ) im only 6'00

 

[QuestionGuy]

..

What's up everyone? I read this forum almost daily but haven't actually posted too many times.

I want to really get serious about my diet and workout and I am hoping for some good advice. My wife and I are going on our first real vacation together in February. I earned a trip to St. Kitts from my job and it is all expense paid! Well I don't want to go to a beautiful island feeling and looking like a fat ass.

Let me first tell you about my diet which absolutely sucks.

I basically only eat 3 meals a day.

Breakfast: Tuna Fish Lunchable 10 grams fat, 18 gram Carb, 19 gram Protein, 1 can of Diet Pepsi = 240 Calories

Lunch: 6 Ounces of Tuna (mixed with relish and light mayo) 40 grams of protein not sure of the carbs., Cottage Cheese and Fruit mixture, 1 Bottle of Fruit 2-O. Not sure of the total Calories and other specifics here

Dinner: Dinner varies, my wife and I are not the best cooks in the world and to be honest we eat out a lot or we eat a lot of processed crap. Frozen pizzas, trips to Wendy's, Chick Fil A, etc....Last night though I ate what I consider healthy. I grilled a few pork skewers with Green Pepper, Onion, Yellow Pepper and Mushroom. Those were great!

I am currently not taking any supplements other than One Flax Seed Oil per day.

I play semi-pro football from June to late October so I am somewhat limited to hit the weight room during that period. But during the off-season I work out at my local Gold???s Gym/Beyond Fitness for about 1 hour per day.

This week I have done the following:

Monday: Cardio: 60 minutes of pick-up Basketball in my gym...trust me it is intense and by the end of the 60 minutes I am breathing hard and sweating like hell.

Tuesday: Legs: Squats, Leg Presses, Leg Curls, Calve raises
Wed: Chest/Back: Bench, Dumb bell Inclines, Flies, Lat Pull downs, Seated Rows, Lat workout with dumb bells
Thursday: Triceps/Biceps/Abs
Friday: Cardio: Basketball....(I just hate doing those damn cardio machines, too boring for me)

Saturday and Sunday I rest. However every day my wife and I walk our dog on a 2 mile walk. So that is some additional cardio.

My goal is to get rid of my fat around my abs. It just seems so tough to get rid of.

Please critique my diet and exercise routine. I am an Insurance Broker and I am typically in the office 8 hours a day for at least 3 of the 5 days. I can make time to prepare meals, but would love advice on when during the week I should prepare the food. I don't want anything to go bad.

My final goal: I want to get rid of this fat I'm carrying around in my midsection. I really want to tone up and am willing to do what it takes. My trip is February 20th so I need to get to work ASAP. I want to maintain this lifestyle as well. I am currently 6'2" and 224 pounds with a 38" waist. My goal is not to bulk up, but instead drop down to about 200 pounds or so and be leaner. I would love to pick up some quickness and return to my semi-pro football team a much stronger and quicker athlete.

Thanks for taking the time to read my post and offer any advice.

1SmoothTE aka Eric

yeah ill give you advice!!!!!!!!!!!!!!!!!! why cant i freaking have your body god damnit!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! idd make wonders out of it..... ) im only 6'00 or maybe half an inch shorter

 

[1SmoothTE]

Trust me dude, you don't want my fat gut! I guess the good news is if I work hard and eat better things will definitely change for the good.

I have so many bad habits though, like my addiction to fast food. Especially breakfast foods! I can't pass up a Chicken Biscuit to save my soul!!!

I have a lot of work, my bench press is pathetic. I can maybe put up 230 pounds, and my lats are practically hiding! It is going to take some serious work in the gym. Anybody have any advice how to get rid of this spare tire! I'm hoping my new diet will do the trick with the cardio.

 

[CowPimp]

Read the guide to cutting, bulking, and nutrition that is stickied. Supplement that with random reading you find interesting, and you will be good to go.

 

[SavageHenry]

What's up everyone? I read this forum almost daily but haven't actually posted too many times.

I want to really get serious about my diet and workout and I am hoping for some good advice. My wife and I are going on our first real vacation together in February. I earned a trip to St. Kitts from my job and it is all expense paid! Well I don't want to go to a beautiful island feeling and looking like a fat ass.

Let me first tell you about my diet which absolutely sucks.

I basically only eat 3 meals a day.

Breakfast: Tuna Fish Lunchable 10 grams fat, 18 gram Carb, 19 gram Protein, 1 can of Diet Pepsi = 240 Calories

Lunch: 6 Ounces of Tuna (mixed with relish and light mayo) 40 grams of protein not sure of the carbs., Cottage Cheese and Fruit mixture, 1 Bottle of Fruit 2-O. Not sure of the total Calories and other specifics here

Dinner: Dinner varies, my wife and I are not the best cooks in the world and to be honest we eat out a lot or we eat a lot of processed crap. Frozen pizzas, trips to Wendy's, Chick Fil A, etc....Last night though I ate what I consider healthy. I grilled a few pork skewers with Green Pepper, Onion, Yellow Pepper and Mushroom. Those were great!

I am currently not taking any supplements other than One Flax Seed Oil per day.

I play semi-pro football from June to late October so I am somewhat limited to hit the weight room during that period. But during the off-season I work out at my local Gold???s Gym/Beyond Fitness for about 1 hour per day.

This week I have done the following:

Monday: Cardio: 60 minutes of pick-up Basketball in my gym...trust me it is intense and by the end of the 60 minutes I am breathing hard and sweating like hell.

Tuesday: Legs: Squats, Leg Presses, Leg Curls, Calve raises
Wed: Chest/Back: Bench, Dumb bell Inclines, Flies, Lat Pull downs, Seated Rows, Lat workout with dumb bells
Thursday: Triceps/Biceps/Abs
Friday: Cardio: Basketball....(I just hate doing those damn cardio machines, too boring for me)

Saturday and Sunday I rest. However every day my wife and I walk our dog on a 2 mile walk. So that is some additional cardio.

My goal is to get rid of my fat around my abs. It just seems so tough to get rid of.

Please critique my diet and exercise routine. I am an Insurance Broker and I am typically in the office 8 hours a day for at least 3 of the 5 days. I can make time to prepare meals, but would love advice on when during the week I should prepare the food. I don't want anything to go bad.

My final goal: I want to get rid of this fat I'm carrying around in my midsection. I really want to tone up and am willing to do what it takes. My trip is February 20th so I need to get to work ASAP. I want to maintain this lifestyle as well. I am currently 6'2" and 224 pounds with a 38" waist. My goal is not to bulk up, but instead drop down to about 200 pounds or so and be leaner. I would love to pick up some quickness and return to my semi-pro football team a much stronger and quicker athlete.

Thanks for taking the time to read my post and offer any advice.

1SmoothTE aka Eric

Yea, I was in your same boat! I'm 6'3 and was 235 with a 38" waist when I started getting serious about my diet. I tried to take the easy way out and tried every fat burner you could imagine and ate only 3 meals a day(sometimes 2). Hundreds of dollars and years later I tried the carb cycling deal on this sticky and now I'm down to 215 with a 33/34 inch waist and I don't take any fat burners(may try M-Dien but still not sure), don't do any cardio or situps. Point is there's no getting around it, you have to clean up your diet and you HAVE to eat at least 5-6 meals a day. Just keep doing your research and ask a lot of questions, a lot of people on this forum are very helpful.
Here's the link to the sticky.
http://www.ironmagazineforums.com/showthread.php?t=21113

Good Luck