Heya, How Does This Sound?

A

addude

0
Well, I put a bit of weight on over last year and want to get it off (around 20 pounds). I've been working with this type of schedule, just wanted to know what ya'all think. Also, sorry if this is the wrong placce to post this. I am a male, aged 19, about 185 pounds. ( I didnt see a male weight loss or diet section.)

Eating:
Breakfast: Orange Juice / Coffee
Lunch: Sandwich with tomatoes, lettuce, turkey, cheese, mustard, low fat mayonaise. + Some fruit.

Dinner: The Heated vegetables at the cafeteria + some kind of heated meat.

Drink at least 3 bottled waters a day. No pop or anything.


Exercise:

-Bike with decent amount of resistance, 20 minutes to start and then as I get more used to it, work my way to 30.
(I would run, but due to the fact that my lower back gives me a lot of pain whenever i try to, I dont think I'll be able to for a while).

-Lift various weight groups each day for around 30 minutes.




That's about it. It seems pretty simple, and I hope it will work. I think I could really stick to something like this cause of its simplicity. Do you think I should work out more than for the time I showed? Is the food okay? I really have trouble getting up for breakfast, and when I do eat it, it seemed I was putting on more pounds. Also, I know people say it's good to eat 5 small meals a day, but I just couldnt get into a schedule like this when I tried. And when I did, I didnt seem to lose anything.

Any input is greatly appreciated. Thanks!!
 
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A good breakfast is CRITICAL to starting up the metabolism for the day - oatmeal, egg whites, milk, oj and some fruit would be one way to go for that. The general rule is to have 5-6 meals throughout the day - with only 2 you've got long stretches of time without any food intake - which is important to keep the metabolism stoked. That said, add 2-3 snacks into the routine (correspondingly adjusting your current meals accordingly) so you don't have to go without food more than 2-3 hours at a time.

Hope this helps, and welcome to the forum.
 
Yeah, that's what I've heard, but whenever I tried more than 3 meals a day, I seemed to gain weight. When you say 5-6 a day, can you give me an example of one of these portions? Is a sandwich too big or too small for one portion? what would a good snack idea be? I dont have all that many options as I'm attending a college and eat at the cafeteria. Thanks!
 
You can use fitday.com to track your calorie intake - I believe it will also tell you the number of calories you need to maintain your weight. Then what you need to do is subtract 500 calories from that if you want to lose about a pound a week. 1000 calories if you want to lose about 2 lbs. Once you know that calorie amount you can divide it evenly among your meals, or have more in the morning and taper off the calorie intake gradually through the day. Examples of snacks could include - nuts and cottage cheese (protein and healthy fats), peanut butter on a slice of whole wheat bread, a fruit smoothie (or fruit and a yogurt), veggies, a home made protein bar etc.
 
Alrighty thanks! One last thing. Does the workout routine seem too weak? After about a week, I worked up to doing 20 minutes comfortably. I noticed that I dont breathe as hard when I bike as when I run. But I still sweat a lot from the resistance in the bike. I dont do much else during my weeks except walk about 40 minutes a day to and from class. Waiting for some intermural sports to start, but I dont even know if I'll be able to do those because of my back. Again, thank you very much.
 
honestly... you're activity seems like its sufficient to lose some weight... but like Stingo said, you need to focus on your diet. I never understood how eating MORE could help me LOSE weight, but it does. Have a good breakfast, wake up 15 minutes earlier so you have enough time to put down some oatmeal, eggs, fruits, etc... after a week or so, you'll honestly feel so much better working off of a full stomach!

I try to take in most of my calories around breakfast or lunch... but you're probably best off spreading your calorie intake throughout the day.
 
SkianS40 said:
I try to take in most of my calories around breakfast or lunch... but you're probably best off spreading your calorie intake throughout the day.
Click to expand...

I think either method has its benefits depending on the way the body responds to it. But either way - you want to have enough calories and nutrients so that the body doesn't go into starvation mode, in which case it will store EVERYTHING you put into your mouth, and it will slow down the metabolism to a crawl. So yeah I can see how eating more will help you lose weight, but it has to be the right things (not eating crap) at regular intervals throughout the day.
 
Oh, and consider seeing a doctor about your lower back - if it hurts while running I'd think you'd want to be REALLY careful lifting weights with it.
 
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