I apologize, you are going to have to excuse me.
I know it is vague but I am just a moron when it comes to diet and fitness and every ones diet and fitness is different for what they are going for, right?
Their are soooo many different things and opinions on this forum it gets super ass confusing.
I have spent a good 2 hours reading and I still have no answers for I should do for what I want to achieve.
I have a pretty decent diet as far as I don't eat a lot of junk.
I started working out last night and am about to go hit it again
I did 15 min of treadmill on 5 (goes 1-10) and I thought I was going to have a heart attack, then I did a bit of weight lifting to figure out where I need to start for weight amount. I don't know if I should do lower weight and more reps, or fewer reps with more weight. I bench pressed 70 pounds 5 times 6 was failure. I am a wuss. hahaha.
Like my diet today was coffee, granola bar breakfast.
Lunch was a turkey sand which on whole wheat with lettuce cheese and mustard.
Drink a good amount of water throughout every day.
Their is too much stuff to siff through on this forum it is "mind bottling".......
There is a lot of information on this board, and yeah, it can get to be a bit overwhelming. But without getting too "crazy" maybe focus on the basics.
First diet. You need to find out what your BMR is:
Taken from the nutrition thread:
http://training.fitness.com/weight-training/weight-training-101-a-18766.html
CALORIES:
The first step is establish how many calories you need to maintain your weight while resting. This is called your BMR. The following equations can be used to figure out your BMR:
“English BMR Formula”
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
“Metric BMR Formula”
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
This is just a general estimation, some may be above or below this, but this is a good place to start.
Multiply this number by your activity level factor:
1.0 - Sedentary (doing nothing all day)
1.2 - Very light activity (Working a desk job or on a computer and not performing any type of physical activity during your day.)
1.4 - Light activity (having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.)
1.6 - Moderate activity (having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.)
1.8 - High activity (either training plus a physical job or non-physical job and twice-a-day training sessions)
2.0 - Extreme activity (a very physical job and daily hard training.)
Now you have your daily maintenance calories.
Now you want to lower this by 500 calories to get a deficit to lose weight.
As far as workout goes here is another thread that is helpful:
http://training.fitness.com/weight-training/weight-training-101-a-18766.html
You might want to break it up into areas of the body instead of exercises, then find the exercises for that area of the body you are working out. So you have:
Chest
Back
Legs
Abs
Shoulders
Triceps
Biceps
Create a split routine like:
Day 1 Chest and Abs
Day 2 Back and shoulders
Day 3 Legs, biceps and triceps
There are many web sites that can suggest exercises that you can do with or without weights, or on a machine, or with the physio balls.
Google is your friend
Between the stickies, the info I provided, and google you should be able to put together a diet plan and a routine suited for your needs.....
