Casper Pretzman
New member
Hello there, forum goers, a new member here looking for advice.
So today, its been about a week since I started doing my own little workout routine, which I basically just cobbled together on my own, without much (if any) expertise on the matter. I think ive lost about 2-3 pounds, and to be honest, when I saw the numbers, I was disappointed. But then I thought about it a bit, and realized, 2-3 pounds if actually a pretty decent showing for a week. But it got me thinking about my expectations, and what the future holds. I dont want to lose faith and stop, as ive done plenty of times before. So I decided id try to get a realistic estimate, and avoid disappointing myself into quitting.
________________________________________________
Now for this, you will ofcourse need some specifics, so here we go:
Age: 28
Height: 1,95 meters (6.6 feet)
Weight: 136 kg (just shy of 300 pounds)
Diet: Ive not been weighing my food or counting calories or any of that, mostly just been mindful of what I eat. I cheat with a cup of coco once or twice a day though. Not sure how big an impact that has on it. I stick to filling my plate once at dinner, 1/4 meat, 1/4 potatoes or whatever else goes with it, and the rest is some sort of greenery. I usually end up taking a little bit more, usually another 1/4 plate full. The rest of the day is usually just breakfast, some sort of bread at noon, a pear after my workout around 4-5 (my own little reward as incentive). A couple of hours before bed, I usually go for a few slices of bread and the previously mentioned cup of coco.
The workout: Since Im so heavy, ive long ago learned that starting out with actual running exercise is not good. My breathing gets too strained too fast, and it usually just wipes me out before I get anything done. Therefore, Ive been running in place, which results in labored, but manageable breathing, and a fair bit of sweating. Every couple of minutes, ill do a lap around the house, mostly because my calfs get really sore from running in place, and doing regular running gives relief. I keep running for about 30 minutes, stopping for a minute a couple of times usually, kicking the air to stretch those calfs for a moment (the house laps usually arent enough). While I run, I have a 3 kg (a bit over 6 pounds) weight in each hand, and work the arms as much as I am able.
Once the 30 minutes are over, I do 3 repetitions of 20 "semi" sit-ups. This involves me getting my legs up and grasping the back of my knees (hamstrings?). The stomach does most of the work, but the arms help prevent my shoulders hitting the floor, which often results in giving up. After the sit-ups, I do another 3 repetitions of 20, this time "backstretches", not sure what the english word is for it, but you basically lie on your stomach, hands flat on the floor in front of your face, and you lift your torso off the ground.
Then its a quick mile run, which involves running for 200 yards, then walking for 100, repeating until im back home. The 1 mile distance is an estimate, its probably a bit shorter, but definitely not longer.
After I get home, I repeat the repetitions mentioned above, and then im done. This all usually takes about 45 minutes.
___________________________________________________________________________________________________
So, if you are still reading and werent put off by the admittedly rather long post, what im looking for is, in your best estimate, how much weight I should conservatively expect to lose in the coming weeks and months. Any comments on my routine would also be helpful.
In advance, many thanks to those who reply.
So today, its been about a week since I started doing my own little workout routine, which I basically just cobbled together on my own, without much (if any) expertise on the matter. I think ive lost about 2-3 pounds, and to be honest, when I saw the numbers, I was disappointed. But then I thought about it a bit, and realized, 2-3 pounds if actually a pretty decent showing for a week. But it got me thinking about my expectations, and what the future holds. I dont want to lose faith and stop, as ive done plenty of times before. So I decided id try to get a realistic estimate, and avoid disappointing myself into quitting.
________________________________________________
Now for this, you will ofcourse need some specifics, so here we go:
Age: 28
Height: 1,95 meters (6.6 feet)
Weight: 136 kg (just shy of 300 pounds)
Diet: Ive not been weighing my food or counting calories or any of that, mostly just been mindful of what I eat. I cheat with a cup of coco once or twice a day though. Not sure how big an impact that has on it. I stick to filling my plate once at dinner, 1/4 meat, 1/4 potatoes or whatever else goes with it, and the rest is some sort of greenery. I usually end up taking a little bit more, usually another 1/4 plate full. The rest of the day is usually just breakfast, some sort of bread at noon, a pear after my workout around 4-5 (my own little reward as incentive). A couple of hours before bed, I usually go for a few slices of bread and the previously mentioned cup of coco.
The workout: Since Im so heavy, ive long ago learned that starting out with actual running exercise is not good. My breathing gets too strained too fast, and it usually just wipes me out before I get anything done. Therefore, Ive been running in place, which results in labored, but manageable breathing, and a fair bit of sweating. Every couple of minutes, ill do a lap around the house, mostly because my calfs get really sore from running in place, and doing regular running gives relief. I keep running for about 30 minutes, stopping for a minute a couple of times usually, kicking the air to stretch those calfs for a moment (the house laps usually arent enough). While I run, I have a 3 kg (a bit over 6 pounds) weight in each hand, and work the arms as much as I am able.
Once the 30 minutes are over, I do 3 repetitions of 20 "semi" sit-ups. This involves me getting my legs up and grasping the back of my knees (hamstrings?). The stomach does most of the work, but the arms help prevent my shoulders hitting the floor, which often results in giving up. After the sit-ups, I do another 3 repetitions of 20, this time "backstretches", not sure what the english word is for it, but you basically lie on your stomach, hands flat on the floor in front of your face, and you lift your torso off the ground.
Then its a quick mile run, which involves running for 200 yards, then walking for 100, repeating until im back home. The 1 mile distance is an estimate, its probably a bit shorter, but definitely not longer.
After I get home, I repeat the repetitions mentioned above, and then im done. This all usually takes about 45 minutes.
___________________________________________________________________________________________________
So, if you are still reading and werent put off by the admittedly rather long post, what im looking for is, in your best estimate, how much weight I should conservatively expect to lose in the coming weeks and months. Any comments on my routine would also be helpful.
In advance, many thanks to those who reply.