Hi,
here just stumbled upon this site. people seem very friendly and great on advice.
I'm going on 39 yrs old and 5'7'' in height,been weight training on and off for about 17 yrs so my weight has been up and down more times than a yoyo.
I returned to training about 12 weeks ago and have lost about 20 pounds, now I'm currently 237lbs...my goal is to get as close to 200
...My first aim is to reduce my calorie intake by 500 per day,because my weight loss has slowed down.
I ditched my weights 12 months ago but have held onto 1 x 10 kg dumbell and workout 3/4 times per week.
workout is something like this with 12/14 reps(20 for squats):
Warm up----spot running, star jumps, windmill toe touching.
squats
bench press, press ups/inclined press ups
shoulder press
flyes
bent rowing
single arm tricep extension
dumbell curls
side laterals
leg raises
side bends (for the love handles,which love me waaay more than I love them!)
finished off with 30 sit ups.
Diet is
breakfast
approx 40 gms cereal, eg museli
morning
fruit 2/3 pieces
lunch
ham salad or tuna salad roll or sandwich
dinner
roast chicken(skin removed) potatoes & veg or chicken fillet & veg...(actually I eat chicken, mostly grilled about 3or4 times a week.)
or
pasta bolognaise with turkey mince
or
some variation of red meat & veg
I do allow 1 'cheat' meal per week:eating: but my vice is my beers (once a week)
for the first 8 weeks I took whey protein as a post workout supplement but have changed to amino-or supplements which are to be taken 2 hrs after food and just before bed.
Does all of the above seem ok to people or am I way off the mark?
I intend to change my workout in the next week or two just to mix it up a little, all I need to do is find 1!!
I hope this make some sense to people and I do apologise for rambling on, thanks for reading
I await your input, comments and suggestions,
Michael.
here just stumbled upon this site. people seem very friendly and great on advice.I'm going on 39 yrs old and 5'7'' in height,been weight training on and off for about 17 yrs so my weight has been up and down more times than a yoyo.
I returned to training about 12 weeks ago and have lost about 20 pounds, now I'm currently 237lbs...my goal is to get as close to 200
...My first aim is to reduce my calorie intake by 500 per day,because my weight loss has slowed down.I ditched my weights 12 months ago but have held onto 1 x 10 kg dumbell and workout 3/4 times per week.
workout is something like this with 12/14 reps(20 for squats):
Warm up----spot running, star jumps, windmill toe touching.
squats
bench press, press ups/inclined press ups
shoulder press
flyes
bent rowing
single arm tricep extension
dumbell curls
side laterals
leg raises
side bends (for the love handles,which love me waaay more than I love them!)
finished off with 30 sit ups.
Diet is
breakfast
approx 40 gms cereal, eg museli
morning
fruit 2/3 pieces
lunch
ham salad or tuna salad roll or sandwich
dinner
roast chicken(skin removed) potatoes & veg or chicken fillet & veg...(actually I eat chicken, mostly grilled about 3or4 times a week.)
or
pasta bolognaise with turkey mince
or
some variation of red meat & veg
I do allow 1 'cheat' meal per week:eating: but my vice is my beers (once a week)
for the first 8 weeks I took whey protein as a post workout supplement but have changed to amino-or supplements which are to be taken 2 hrs after food and just before bed.
Does all of the above seem ok to people or am I way off the mark?
I intend to change my workout in the next week or two just to mix it up a little, all I need to do is find 1!!
I hope this make some sense to people and I do apologise for rambling on, thanks for reading
I await your input, comments and suggestions,
Michael.