Desperate to loose

[saphire972]

Hi,
I have a lot of weight to lose and minimal time to lose it in! I am aware that it takes time to do it right and to keep it off and that a strict diet & exercise regimen are necessary and I am willing to do what I need! I truly need/want to loose close to 80 pounds but I would really love to at least lose between 40-60 pounds within the next 3+ months. Can anyone please give me some sort of idea on what to do to expedite and assist this goal. Again, I am aware that I didn't gain it overnight & I can't loose it overnight but I need help without doing something crazy! PLEASE ANYONE CAN/WILL YOU HELP?

THIS IS WHAT I PLAN TO START DOING (IF THERE IS ANYTHING MORE/DIFFERENT I SHOULD DO PLEASE HELP!):
EXERCISE:
CARDIO 5X'S/WK - 30-45mins M,W,F
MONDAY: 30 MINS CARDIO, BICEPS & BACK
TUESDAY: 45 MINS CARDIO, ABS
WEDNESDAY: 30 MINS CARDIO, TRICEPS & CHEST
THURSDAY: 45 MINS CARDIO, ABS
FRIDAY: 30 MINS CARDIO, LEGS & SHOULDERS
SATURDAY: 45 MINS CARDIO, ABS

DIET:
B: HONEY WHEAT ENG. MUFFIN W/LOW FAT PEANUT BUTTER & A FRUIT OR HEALTHY HEART OATMEAL & 3-4 HARD BOILED EGG WHITES
UNFORTUNATELY I AM A COFFEE DRINKER & NEED MY MORNING CAFF.

S: 14-15 ALMONDS & YOPLAIT LIGHT FAT FREE YOGURT

L: TURKEY ON WHEAT BREAD W/MUSTARD, LETTUCE & TOMATOES OR GRILLED CHICKEN BREAST W/SALAD OR ON A SALAD OR TUNA MADE WITH LOW FAT MAYO W/LETTUCE & TOMATOES

S: VEGGIE OR FRUIT W/HARD BOILED EGG WHITE

D: PORTION OF PROTEIN & VEGGIES

S: ?????? SHOULD I HAVE ONE, DON'T REALLY KNOW

WATER INTAKE AT LEAST 3-1 LITERS A DAY.

MY HEIGHT IS 5'5 AND MY WEIGHT IS A HORRIBLE 221 LBS. MY GOAL WEIGHT WOULD IDEALY BETWEEN 135 - 150.

 

[Larrabee]

ok, ok.

First off don't expect to lose more than 4 lbs a week since you are more than 30 lbs overweight this is a possiblity.

Next Read these and clean up that diet, there are some problems in there:
http://www.johnberardi.com/articles/nutrition/leaneating_1.htm
http://www.johnberardi.com/articles/nutrition/leaneating_2.htm

You should do full body workouts not splits. Splits are overrated and it has been shown that working each major muscle group 3 times a week is more efficient for fat-loss. Check out Craig Ballantynes turbulence training workouts. They are the best out there for fat-loss.

And that is too much cardio. Also make sure you are starting off at about 2500 calories. Don't drop your cal intake too low or you will burn out and the fat-loss with stop.

 

[niceone]

..You should do full body workouts not splits. Splits are overrated and it has been shown that working each major muscle group 3 times a week is more efficient for fat-loss.

Where has it been shown?

 

[Trainer Lynn]

I'd clean up the diet a bit since you want the most results possible. Use more fresh, less-processed foods (fruits and veggies) and lean meats (chicken, turkey, eggs, beans, etc).

Nothing wrong with a split routine. Since you want the most bang for your buck... I'd look into doing a program. I really like Body For Life. You can grab it at many bookstores.

It's a three month program (exactly what you're looking for) and it provides a road map of what to do and when. Check it out.

 

[Cynic]

B: HONEY WHEAT ENG. MUFFIN W/LOW FAT PEANUT BUTTER & A FRUIT OR HEALTHY HEART OATMEAL & 3-4 HARD BOILED EGG WHITES
UNFORTUNATELY I AM A COFFEE DRINKER & NEED MY MORNING CAFF.

Nothing wrong with coffee. You need to replace those breads with healthier choices. Whole wheats, whole grains. The PB, make it natural. Avoid the skippy and crap. Take the time to stir.

S: 14-15 ALMONDS & YOPLAIT LIGHT FAT FREE YOGURT

Use plain, ff yogurt and flavor it yourself. You'll save money and it'll be better for you.

L: TURKEY ON WHEAT BREAD W/MUSTARD, LETTUCE & TOMATOES OR GRILLED CHICKEN BREAST W/SALAD OR ON A SALAD OR TUNA MADE WITH LOW FAT MAYO W/LETTUCE & TOMATOES

The three exceptions are the wheat bread, mustard and possibly the mayo.

Wheat bread is just white bread with molasses added. Again, look for WHOLE WHEAT or WHOLE GRAIN and still scrutinize the ingredients for high fructose corn syrup and anything hydrogenated.

Mustards tend to have added sugar and mayo, well, I'm biased against mayo because I simply can't stand the stuff, but it's also fat laden.

S: VEGGIE OR FRUIT W/HARD BOILED EGG WHITE

Good

D: PORTION OF PROTEIN & VEGGIES

Too vague on protein. What protein?

S: ?????? SHOULD I HAVE ONE, DON'T REALLY KNOW

Yes, make it a protein + fat combo.

WATER INTAKE AT LEAST 3-1 LITERS A DAY.

This should be good, but be sure to spread it out. I drink 1/2 - 3/4 of a gallon throughout the day.

MY HEIGHT IS 5'5 AND MY WEIGHT IS A HORRIBLE 221 LBS. MY GOAL WEIGHT WOULD IDEALY BETWEEN 135 - 150.

Yes, but don't worry, if you don't give up, no one here will give up on you.

The diet is of utmost importance! Make it good and the exercise will help to accelerate your fat loss.

What's your age?

Here's a calorie calculator I like (it needs excel):

 

[saphire972]

thank you

Cynic:
I want to thank you so much for helping me out! My age is 33.

The type of protein I am referring to for dinner would be either grilled chicken, turkey or pork cutlet or broiled filet of sole and occasionally a steak (not too big on red meat but every now & again we have it for dinner). The bread I eat is Pedridge Farms 100% hearty grain whole wheat. Is that okay? If I were to switch from the honey wheat eng muff to a whole wheat is that okay? Also is it okay if I drink diet coke as well as water (not as much soda as the water but I do like to change the drinks up a bit!)?

thanks again for your suggestions!

Trainer Lynn-
Thank you too! I am actually going to get the Body for Life book today. I want to start my entire regimen on Monday!

 

[Trainer Lynn]

Best of luck. I really like their program. Just try to stick with it and do what you can, when you can

 

[Cynic]

The type of protein I am referring to for dinner would be either grilled chicken, turkey or pork cutlet or broiled filet of sole and occasionally a steak (not too big on red meat but every now & again we have it for dinner).

Good. Don't bread or salt. Look at salt free seasoning blends. McCormick's makes some nice ones.

The bread I eat is Pedridge Farms 100% hearty grain whole wheat. Is that okay? If I were to switch from the honey wheat eng muff to a whole wheat is that okay?

I can't comment w/o looking at the ingredients because I've never eaten them. I'm fortunate enough to have a local bakery that specializes in whole grain breads w/o preservatives (my freezer is full of raspberry and blueberry bagels).

Also is it okay if I drink diet coke as well as water (not as much soda as the water but I do like to change the drinks up a bit!)?

I don't drink it because I can't pronounce half the chemicals they list in the ingredients, but it is 0 calories. Watch the carbs though. You don't want to play with your insulin levels too much. Try to switch to Cystal Light. Alot of people like it and it seems to be as clean as anything short of water.