Help me loose weight...

V

VT_Boy

0
Gday everybody. How we all going?

I used to LOVE going to the gym and exercising but....(there is always a but) i ended up loosing my licence which was a huge mistake and it prevented me from getting to the gym.

Seeing as i am a student and my course is Computer Systems Engineering, you can tell how much exercise i was doing day to day. Lots of sitting on my ass on the computer studying.

Bit of information about my physic, i am about 75kg/165lbs and roughly 174cm/5"8.

I hate this life im living, no exercise, i feel fatigued alot and just basic things i used to be able to do now require a lot more effort. I feel i have lost overall strength/endurance and gained fat. I want to become fit, lean and mean!

Now that school is over and i have gotten my licence back, i want to join up a gym again and first of all. Loose this stupid belly i have gained from lots of beers, junk food, tv/computer, started smoking and most importantly NO EXERCISE WHAT SO EVER!!!

What should i do to loose this extra fat and look nice for next summer. My ideal goal is by age 21 (9th of december 2010) i want to confident in my appearance and be proud to take off my shirt at the beach or even at my own pool when i have the ladies over. Not cower straight to my towel once i get out :(

Summary: All in all, i have let myself go. I feel fat and am not happy with myself. I want to loose the weight and tone up for increased self confidence in well. everything! (Plus it will help me get started into MX)

Thanks everybody.

UPDATE: Found my very first thread,
http://training.fitness.com/weight-training/needing-some-help-getting-started-32133.html

I am currently reading over it, the shape i am in is pretty similar to the photo still up there, if not worse. My upper body is similar but my belly is ALOT bigger then what it used to be..I actually had abs at one point after the advice you guys gave me! I hope i can get it back :(
 
Last edited:
Forgot to mention. Food. I have a TERRIBLE diet. My family basically only has buys junk food. Premade foods. ITs really bad.

If i go down to the supermarket myself, what should i buy to last me on a week to week basis? Assuming i can cook up some basic meals and have those nice 6 meals a day.
 
I'll save ya. first: what are your goals? Fat loss primarly or are you looking for some lean gain as well?

How active are you? If not active enough. SCHOOLS OUT time to start getting more active.

DIET is key, and with some more info comes more help.

Not only are you going to need an organized workout schedule my friend, your going to need a diet you can stick to. Because at the end of the day, it doesnt matter if you had the BEST workout of your life. You don't eat right, You aint getting anywhere! ;)

Throw me some info!
 
I understand you don't have that much time on you, busy schedule and stuff.

why don't you just do some fun exercises at HIIT. like running, cycling and stuff.

combine it with as little as 20 mins of weight training and A CHANGE IN DIET.

the change in diet is vital. go high protein - low carb.

will work out just fine :)
 
Alrighty so a person like you at 165 lbs, 5' 8" and 18 years old (i am not quite sure of your body fat % however this will do for now), you say your not that active so your daily caloric maintanence is around 2800 at the highest as of now. I took my time to make up a diet for you consisting of HIGH PROTEINs and HIGH EFA (essential fatty acids). As terms of price, it cant be that pricy, check it out.

-----

MEAL 1 CALORIES PROTEIN CARBS FAT
1 egg 70 6 - 5
4 egg white 70 16 - -
1 cup oatmeal 180 - 30 -
1/2 cup berries 40 - 8 -
1 fillet chicken breast 120 25 - 2

MEAL 2
1 scoop whey 111 27 0.5 0.1
22 almonds 154 9 9 12
2 pills fish oil 20 - - 2
2 tbsp peanut butter 180 8 4 14

MEAL 4
1 fillet salmon 110 19 - 3
1 can tuna 200 44 - 4
2 tsp olive oil 80 - - 9

MEAL 3 (PRE-WORKOUT)
1 cup oatmeal 360 - 60 -
1 1/2 scoop whey 222 54 1 0.2

MEAL 5 (POST-WORKOUT)
1 banana 105 - 25 -
1 tbsp honey 60 - 17 -
1 1/2 scoop whey 222 54 1 0.2

MEAL 6
1 fillet salmon 110 19 - 3
1 fillet chicken breast 120 25 - 2
4 tsp olive oil 160 - - 18

MEAL 7
1/2 cup cottage cheese 100 22 2 -
2 tsp olive oil 80 - - 9
2 pills fish oil 20 - - 2


2894 328 157.5 85.5
calories g protein g carbs g fat

-----

This is just a rough sketch my friend, the only supplement you should be looking at getting your hands on is WHEY PROTEIN for now. Protein and fats will help build muscle and shed body fat however for this to happen you have to plan out a WEEKLY TRAINING ROUTINE that will fit your schedule. Let me know what ya think!
 
zackattack said:
I'll save ya. first: what are your goals? Fat loss primarly or are you looking for some lean gain as well?

How active are you? If not active enough. SCHOOLS OUT time to start getting more active.

DIET is key, and with some more info comes more help.

Not only are you going to need an organized workout schedule my friend, your going to need a diet you can stick to. Because at the end of the day, it doesnt matter if you had the BEST workout of your life. You don't eat right, You aint getting anywhere! ;)

Throw me some info!
Click to expand...

Wooo hoo some replies!
Well.. My goal would be to become fit of course, but my main goal would be to increase confidence in myself, by looking better. So cosmetic wise? Loosing the beer slab and replacing with a toned stomach.


Currently, active wise. It would be just things everybody would do throughout the day on a daily basis. Walking around....thats about it. NO physical activity unless i end up at the MX track.
 
zackattack said:
Alrighty so a person like you at 165 lbs, 5' 8" and 18 years old (i am not quite sure of your body fat % however this will do for now), you say your not that active so your daily caloric maintanence is around 2800 at the highest as of now. I took my time to make up a diet for you consisting of HIGH PROTEINs and HIGH EFA (essential fatty acids). As terms of price, it cant be that pricy, check it out.

-----

MEAL 1 CALORIES PROTEIN CARBS FAT
1 egg 70 6 - 5
4 egg white 70 16 - -
1 cup oatmeal 180 - 30 -
1/2 cup berries 40 - 8 -
1 fillet chicken breast 120 25 - 2

MEAL 2
1 scoop whey 111 27 0.5 0.1
22 almonds 154 9 9 12
2 pills fish oil 20 - - 2
2 tbsp peanut butter 180 8 4 14

MEAL 4
1 fillet salmon 110 19 - 3
1 can tuna 200 44 - 4
2 tsp olive oil 80 - - 9

MEAL 3 (PRE-WORKOUT)
1 cup oatmeal 360 - 60 -
1 1/2 scoop whey 222 54 1 0.2

MEAL 5 (POST-WORKOUT)
1 banana 105 - 25 -
1 tbsp honey 60 - 17 -
1 1/2 scoop whey 222 54 1 0.2

MEAL 6
1 fillet salmon 110 19 - 3
1 fillet chicken breast 120 25 - 2
4 tsp olive oil 160 - - 18

MEAL 7
1/2 cup cottage cheese 100 22 2 -
2 tsp olive oil 80 - - 9
2 pills fish oil 20 - - 2


2894 328 157.5 85.5
calories g protein g carbs g fat

-----

This is just a rough sketch my friend, the only supplement you should be looking at getting your hands on is WHEY PROTEIN for now. Protein and fats will help build muscle and shed body fat however for this to happen you have to plan out a WEEKLY TRAINING ROUTINE that will fit your schedule. Let me know what ya think!
Click to expand...

Woah! that sounds fantastic! Thanks heaps for putting in the time to type all that out!

It seems diet is extremley important, though im really not much of a cook :S
And i do not like salmon, sorry to be picky but everything else seems to be a go'er!

what else do you need to know? Should i base my exercises around workouts or cardio? I am eager to turn my physic around. I was happy the way i looked in high school. Now not so much :(

Oh and im 20 now :| eeek!
 
the nice thing about not being a cook, is that you won't go crazy with sauces and the such, which are really bad for you. When I cook, for example a dinner: i will make an easy salad (with 0 to minimal amount of dressing) ... wait an hour or so and then cook up some chicken using soy sauce or a honey-mustard mix. I rarely make everything at once because then I have to sit in the kitchen and monitor everything and that's a waste of my time (i work at home). However, if you have a significant other, that makes it a bit more difficult.

workouts need to be what you enjoy. You do need some cardio, for sure, but it doesn't need to be focused around running or biking, as weight training can be cardio as long as you are getting your heart rate up. I usually do my run/bike first to get my blood flowing (about 30-40 minutes) and then do weights or core training for another 30 or so minutes, followed by a 10 minute cooldown jog.
 
You must log in or register to reply here.
Back
Top