Hi Im new (19 yr Male)

[Thomas556]

I alredy made a post in the club section before i saw this one lol but this is what I posted

Im a 19 year old male 5'10 and im 204 pounds. I would like to get to a comfortable 160-170 at least. I became overweight around when I started working around sweets, I developed a really bad habbit of eating things like cookies and other sweets in between meals and at work, in addition I almost stoped exercising entirely for a whole year and a half WHILE working in a bakery [SURPRISE?] .. deadly combination.

Heres a rundown of my day usually

12:00 = Wake up
12:30 = Breakfast [Usually a toasted sandwich or scrambled eggs w/meat]
12:30 - 4pm = Doing online course/playing computer games
4pm/5pm - 9pm = Work [Ignoring the sweets is a 2nd job in itself ]
9:15pm = Dinner [Usually meat/potatoes or burgers or stirfry]
9:15pm - 2-4am = Computer Games/Online course

Thats my usual day unless I go out with my friends which usually involves a movie and 2 beers at a bar [I only do this like once every 2 weeks]

My plan has to be simple and has to fit into my day and cant easily involve a gym so its going to be a home workout.

What I have constructed is this 9-10 minute workout that im attempting to do about 2 times a day, once shortly after breakfast and once after, these are when I have the most energy.

2 min - Jumping jacks to warmup [I stretch 1 min before this]
1 min - Crunches with legs on my bed
1 min - left side oblique crunches
1 min - right side oblique crunches
1 min - pushups
1 min - left leg kickbacks
1 min - right leg kickbacks
1 - 2 min - Jumping Jacks [To keep the heart going longer]

I constructed this based on the fact that most of my fat resides on my chest [man boobs are embarrarsing], my stomach and my butt [as if the moobs werent bad enough].

In addition to all this I have stoped snacking on small things like cookies at work and I am trying to make my breakfasts more healthy by not including things like butter, extra cheese, and bacon.

IF ANYONE has ANY advice on my eating habbits or ways to rework my "10 minute workout please help, because i need to know if this is going to help

 

[prodigy88]

Hello and welcome.

Your workout is fine for a start, but eventually you will want to step it up with maybe weights or jogging. Make sure you do the same stretches at the end of your workout so your muscles expand a little and heal faster.

Your diet doesn't seem very nutritious. You definitely have all the protein, carbs and fats you need (although possibly too much fat), but it is probably lacking the nutrients. What I would suggest is varying your breakfast first, maybe one day you eat fresh fruit and whole grain toast, another low sugar cereal (fiber one is good) and maybe two eggs for another day with lean meat.

Dinner you will want some veggies, you don't have to overboard like a lot of people say you do, but it wouldn't hurt. Maybe eat some baby carrots or add broccoli (one of the best veggies you can eat) into whatever you eat. Don't eat much red meat, but chicken and fish is good as long as it's prepared in a relatively good way (no kfc or anything like that).

Also pick up some multivitamins from your drugstore, preferably one without iron since you get enough of that. Just take it after your breakfast and it will help keep your nutrient level in check, but it won't replace eating healthy.

Things to avoid for weight loss
- Sugary drinks (fruit juice, soda, etc)
- Food fried in oil
- Snacking, not only the sweets you work around but chips you might pick up around the day and things like that

Track how many calories you eat and you probably will want to try and keep under 2000 for a start. As you get used to it, cut out a hundred then another hundred and 1500-1800 (vary your intake each day) will be good for gradual weightloss in your case.

I hope that helps, good luck!

 

[Thomas556]

Thank you for your advice very much, especially on the ideas for breakfast/dinner. I will add some stretching to my workout for sure