Suggestions for dropping the pounds

[imfamousone]

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)
----
(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 .

------

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!!

 

[Machher]

do u honestly ppl are gonna do that much reading

but gl

 

[dianas05]

Overall, I think what you are currently doing is fine. In your meals, make sure you have a good source of protein in each meal: chicken breast, lean fish, low-fat cottage cheese, etc., as well as complex carbs, and essential fatty acids: fish oils, flax oil, fatty fish, etc.

For your training, I would suggest the following:

Mon: Chest & Triceps
Tues: Cardio (Interval Training is best)
Wed: Legs & Shoulders
Thurs: Cardio
Fri: Back & Biceps
Sat: Cardio or rest
Sun: Rest

As far as the supplements you're currently taking, I think they won't cause any negative effects...the protein powder is great to use on both workout and non-workout days.

If you need some more ideas of what to eat or what type of training to do, I would strongly suggest for you to look in the "Online Journal" section.

I hope this helps a bit. If you have more questions, feel free to ask.

 

[imfamousone]

Thank you Diana for your reply, the workout idea and patience to read through my post!

Yeah, occasionally I'll have the long grain brown rice and sweet potatos n' yams... thought the CLA would be a good substitute for the Fish EFA's ?


I was wondering, I came across a few e-books being sold on this site, specifically, Robert Dimaggio's Burn the Fat, Feed the Muscle e-book. Is this book, worth the fees and will it truly help ?


I did take a quick glimpse into the journal section you had directed me to. From my first impression, it seems that most of the people and the exercises are self catered to an already "built" physique. I'll have to dig deeper though.

tomorrow is monday, and I'm curious as to what exact exercises I'm gonna do. I mean with the Machines, it was easy because it was one exercise per station. Freeweights, are a bit different... I know the basic ones. I wasn't sure if that e-book itself had a weight training guide too.

Well thanks again to you all for reading this

 

[dianas05]

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.