I'm currently, roughly 100 pounds overweight and I've devised this fitness and nutrition plan to handle my weight loss and gain some lean muscle (weight loss is my top priority over muscle mass gain). Below, I'm going to summarize my regimen, so any and all advice regarding any additions or alterations that could be made would be greatly appreciated, thanks!
FOOD
30g protein shake 30 minutes after I wake
breakfast - 1 serving oatmeal w/ cinnamon or 3 eggs scrambled
snack - apple, orange, 1 serving cottage cheese, non-fat greek yugurt, raw almonds, or dried fruit
lunch - 4 oz plain grilled fish or chicken w/ plain brown rice or steamed vegetables
snack - apple, orange, 1 serving cottage cheese, non-fat greek yugurt, raw almonds, or dried fruit
dinner - 4 oz plain grilled fish or chicken w/ plain brown rice or steamed vegetables
I drink 3 large glasses of plain, organic green tea, and 4-5 large glasses of water daily
I NEVER use any artificial sweetners OR seasonings of any kind (besides cinnamon for my oatmeal)
I NEVER eat within 3-4 hours of going to bed
EXERCISE
1.5 mile power-walk first thing in the morning, (3 mph, uneven terrain, patches of beach sand, this serves as 30 minutes of intensive cardio as I am so severely over-weight)
20-30 minute mid-day workout including: 5 sets of 10 vertical push-ups, 5 sets of 10 squats, 6 sets of 10 bicep curls, and 5 sets of 10 crunches
30-45 minute work-out at the gym 5 days a week (including 15 minutes of cardio warm-up and 15-30 minutes of strength and conditioning), on the two days I don't go the gym, I perform an extra power walk exactly the same as the morning
I DO THIS 7 DAYS A WEEK
I should also note that my job requires me to live a fairly sedentary lifestyle, as I am a software developer so I need to sit at a computer and write code 5-8 hours 5 days a week, of this, I have no control over.
any and all advice or help regarding this regimen would be greatly appreciated!!! THANKS GUYS!!
FOOD
30g protein shake 30 minutes after I wake
breakfast - 1 serving oatmeal w/ cinnamon or 3 eggs scrambled
snack - apple, orange, 1 serving cottage cheese, non-fat greek yugurt, raw almonds, or dried fruit
lunch - 4 oz plain grilled fish or chicken w/ plain brown rice or steamed vegetables
snack - apple, orange, 1 serving cottage cheese, non-fat greek yugurt, raw almonds, or dried fruit
dinner - 4 oz plain grilled fish or chicken w/ plain brown rice or steamed vegetables
I drink 3 large glasses of plain, organic green tea, and 4-5 large glasses of water daily
I NEVER use any artificial sweetners OR seasonings of any kind (besides cinnamon for my oatmeal)
I NEVER eat within 3-4 hours of going to bed
EXERCISE
1.5 mile power-walk first thing in the morning, (3 mph, uneven terrain, patches of beach sand, this serves as 30 minutes of intensive cardio as I am so severely over-weight)
20-30 minute mid-day workout including: 5 sets of 10 vertical push-ups, 5 sets of 10 squats, 6 sets of 10 bicep curls, and 5 sets of 10 crunches
30-45 minute work-out at the gym 5 days a week (including 15 minutes of cardio warm-up and 15-30 minutes of strength and conditioning), on the two days I don't go the gym, I perform an extra power walk exactly the same as the morning
I DO THIS 7 DAYS A WEEK
I should also note that my job requires me to live a fairly sedentary lifestyle, as I am a software developer so I need to sit at a computer and write code 5-8 hours 5 days a week, of this, I have no control over.
any and all advice or help regarding this regimen would be greatly appreciated!!! THANKS GUYS!!