Help out turtle :)

T

turtlehead

0
Hi folks,

Been browsing for a while now and been checking a few threads for tips. Now I feel I have a few questions of my own I'd like to ask so hopefully I can get some help on them.

I'm extremely overweight at 250lbs and only 5'10. I'm aiming to reach around 196lbs although I care more about what I look like than the weight, if I can be over this yet still be happy with how I look I'll be delighted.

Now from what I've gathered in threads the most effective way to lose fat is by maximizing weights and cutting out cardio as that reduces the muscle mass as well. I'm going to be doing 10 weight exercises 3 times a week at the local gym from now on and also cutting my calories intake down to 1800 for 2 weeks before lowering it by 100 the following 2.

I also gather that drinking a lot of water helps speed up fat loss as the body has to use calories heating it up? How much should I be aiming to drink per day?

Regarding the weight training, most threads only seem to be doing 1 set per exercise for this kind of fat loss. I was wondering whether doing 2 sets would increase the fat loss or be detrimental to it? Would cardio on my days off be detrimental either as I don't want to lose what muscle I have and would be willing to wait until I had lost weight before starting on cardio if it will effect it.

As for the exercises I should be doing, does anyone recommend anything in particular which will help me?
 
Read . Beginner and Intermediate sections.

For fat loss, moderate (perceived exertion of 6) aerobic training 3-5 times a week, full body weight training 2-3 times a week. There are example programs and most of the necessary info (almost all of it good stuff) at that link. 'Tis where I started. Happy reading. :)
 
quick update

been eating less and going to the gym twice a week so far, dropped 8 pounds already and I'm aiming to step it up this week by changing my entire diet. I'm heading out soon to get some wholegrain rice/pasta and oats, mixed nuts, yogurht and fruit to snack on instead of crisps etc

Going to increase the days I go to the gym as well and start going a Monday, Wednesday, Friday for weights and Sunday just for a relaxing cycle and swim before having my dinner their with my mates.


Any other ideas for healthy snacks I should have or even main meals I could make to add variety?
 
just because its wholegrain doesn't mean pasta is a good food for fat loss. yes, fiber is good, but even wholegrain pasta is loaded with carbs. carbs are energy, and since you have extra stored fat on your body, you don't really want a lot of carbs that can be used for energy.
Fiber carbs can't be used for energy..that's why you never see a limit on veggies for any diet.

As your next phase/step, I would start eliminating as much pasta, bread, and sugar from your diet (including yogurt and certain fruits like grapes and bananas)...and replace with veggies.
Stir frying meat and veggies with basic dry seasonings and a bit of olive oil is a tastee meal that you can make several servings of at once and store for later.
 
i understand its not ideal but its better than what i used to have, everything gradually will make a big difference to me.

i have been having a portion of porridge recently with half a banana sliced in for breakfast, i hadn't really tried porridge before but this is good and i don't fell hungry like i used to so i'll probably continue with this for the time being. Its good for the cold mornings we're having atm too.

I do like stir fry and have been having a lot of that recently too, any particular vegetables that are good in it which contain vitamins etc my body needs?

what sort of stuff should i do for lunch? i dont have a microwave at work to heat anything so it will have to be something i can make and eat cold. thats why i was thinking pasta salad but i'd happily change to something else if it'l be better.

cheers
 
Baby steps are good, just know that you should be stepping up to something;)

Here is what a sample diet could look like (just a sample, calories and amounts are not directed at you)

Meal 1- 1/2 cup Oatmeal
½ cup of fruit (your choice equal amount of 50 calories)
with 4 egg whites
Meal 2- 5-ounce chicken breast (this can change depending on your kind of course, caloric amount is 165 calories of breast)
½ tbsp of light mayo
¼ cup artichoke
½ cup cooked spinach
1/4 cup brown rice
Meal 3- 6 ounce Turkey Burger (this can change depending on your kind of course, caloric amount is 188 calories)
1 slice of 2% cheese (45 calories of cheese low fat)
2 tbsp ketchup
onion
1 ounce of almonds
Meal 4- 5 ounces of tuna
1 serving of light mayo
1 serving of mustard
add celery and pickle as desire
Meal 5- 1.5 scoop of whey protein
1.5 scoop peanut butter

Here is a way to get some pasta in but get some other great things in as well. You get a huge big bowl, I mean big.

Egg Noodle Medley (makes 1 serving, for more servings just double up)
INGREDIENTS
· 4 ounces lean ground round (rolled into balls)
· ¼ cup sliced onion
· ¼ cup torn mushroom
· 1 cup frozen broccoli
· 1 ounce whole grain egg noodles (available in most stores, if not these get no yolks)
· 1/2 ounce reduced fat feta cheese
· ¼ cup spaghetti sauce (any you choose, 40 cal limit)
· 2 teaspoon reduced fat Parmesan cheese
· 1 teaspoon garlic powder
· 1 teaspoon salt
· dash of pepper
· 1 tablespoon Worchester sauce
· 1/3 cup water

DIRECTIONS
1. In small/medium sauté pan put rolls of beef, onion, mushroom, garlic powder, Worchester, salt, pepper and water. Bring to a high simmer and cover with lid until meat is cooked, drain and set aside.
2. In two small pots bring water to a boil. In one pot place noddles in other place frozen broccoli. Cook noddles for 10 mins or until desired texture. Cooked broccoli for 2-3 mins or till desired texture. Drain both and set aside.
3. Combine all ingredients into a pot and mix together, if need heat up for 1-2 mins to warm sauce.

Stats
306 calories
29 protein
8 fat
30 carbs
 
I am also the same height, although I weight a little less. I was 240 January, now I am around 225. I am aiming for 170 I would like some critique on my meal plan. Yesterday, for example, I ate this:

1 Cup of oatmeal with 1 tbs cinnamon
1 Cup of beans
4 eggs
2 Cup of vegetable mix(carrots + peas)
1/4 cup of brown rice (unprepared)
Peanut Butter Sandwich using wheat bread
4 Cups of Broccoli
 
Last edited:
I've been making myself a sample diet and was wondering if anyone could give me feedback on it.

Code: 
Time	Meal 1	Meal 2	Meal 3
			
07:00	Oats, SS Milk + Fruit	Porridge + Banana	Wholemeal Toast + Jam
10:00	Apple	Banana	Cereal + SS milk
13:00	Wholemeal Bread and Turkey	Wholegrain Rice and Chicken	Tuna Salad
14:30	Apple	Banana	Cereal Bar
17:00	Tuna, Mayo and Mustard	100g Mixed Nuts	Cereal Bar
19:00	Chicken Stir Fry	Wholegrain Rice and Chicken	Fish and Broccolli
21:00	Yogurht	Orange	Apple

I'm going to alter what meal I have at the times per day. Any changes I could make to make it better?
 
You must log in or register to reply here.
Back
Top