In need of a plan

R

riz9007

0
Hello;
I came across these boards and would like some guidance from some people who're better educated about this topic than I am.

Due to some real life reason (or excuse rather) I cut myself off from working out and eating right. However, in the past 2-3 months I have been working out and trying to eat right and have been seeing some noticeable results. I would like to explain what I have been doing and how before I ask you for any possible changes.

On november 29th I made myself committed to lose about 10 lbs. My weight at the time was 266 with a height of 5'9". I have been at least working out 3 times. The workout consists of:
20 minutes of biking (stationary at the speed of 17 average). Recently changed to 30 minutes
curls with 35lbs weight. 15 reps and 3 sets. I recently increased to 4 sets
situps 20 reps and 3 sets, recently changed to 4 sets
pushups of 15 reps and 3 sets, changed to 4 sets recently
crunches of 15 reps and 3 sets, changed to 4 sets recently

Since about last week or so I have made the changes I listed above as recent changes. I also do them after every 7 minutes of biking so there is no real break in between my stregth training and cardio.

Food has been tricky. I eat twice a week (on sunday night and tuesday) some junk food. The rest of the week its usually chicken, lentils some carbs like rice fruits and all kinda of healthy stuff along with decent amount of coffee which suppresses my hunger alot. The problem that I'm seeing with my food is that I am eating either too little (even though I'm not feeling hungry and usually am good about steering clear of junk food outside of the 2 days) or I am not eating often enough. I try to eat 3 times but usually endup skipping breakfast and still not feel any hunger.

Since Nov 29th with the above mentioned hard work, I have still only lost 2 lbs after a month and it is very discouraging. I was expecting myself to loose 2 lbs a week and I fear losing only 2 lbs a month will make me giveup and I really dont want to giveup. My cloths are fitting better and soon I will be able to fit into some old cloths that I grew out of.

What would you suggest I change. I am planning on biking 1 hour a day and on the days I dont workout, atleast workout with biking. Also thinking about changing diet but I dont know what else to change. I am afraid that if I giveup those controlled junk food intake, I might endup binging and ruining my work.

Any suggestion or tips will be very helpful.

Thankyou
 
eat only fresh food.
eat every 3 hours (small portions)
make sure you eat a breakfast ,without this your metabolism will slow and burning of calories, wether good OR bad will become in effective and be stored as fat.
no carbs after 3pm
plenty of water
NO sugar especially not soda!!

)You say you eat junk food now and again to control a binge that may happen.
?????
give yourself one cheat MEAL a week only after two weeks of dieting though.

Please dont use the scales and weigh yourself ,these are inaccurate to measure bodyfat loss.

Get out and walk ,in my opinion a really long walk will burn fat at a sensible level especially before breakfast.

Dieting is about controlling weight not just loosing it.

Good luck and stay motivated.
You already have come far and have started the journey ,now make it your lifestyle.
I hope you get the results you want
 
Do compound movements like squat, bench press, deadlift, row, over head press

If you liked the advice, see this blog for more: [link removed]
 
Dale_bodypower has some great advice, many of the same things I would suggest myself.
I would add to try and not eat anything at least 2 hours before bed. It's a choice between burning what you just ate during your sleep or burning some of what you've got stored.
Also, eliminate white bread. Eat only whole wheat bread if you eat bread, and look at the back of the package to make sure that the only type of flour in the whole wheat bread you pick is whole wheat flour. Many of the companies that list their bread as 100% whole wheat on the front flat out lie. You can also get healthy carbs from vegetables like Sweet Potatoes.

I would also reduce or eliminate fast food if you haven't already, and reduce or eliminate most condiments (with exceptions of peanut butter, salsa, and peppers).
 
Thankyou everybody very very much for taking the time for a constructive response.

I typically try to eat fresh food. I would have to employ the eat whole wheat bread only into my diet too, thankyou very much for a reminder on that.
I typically eat only what I cook. Only time I dont is when I'm having a fruit yogurt or on the day that are my eating out day which I will try and reduce to only once a week now.

Typically the maximum I would eat before sleep is a small thing of fruit yogurt.

I bought myself a pedometer and I have learned that I walk on average about a mile a day while doing just stuff. However, due to my lifestyle, ease, and personal preference, I would like to stick to stationary bike. I find it more fun plus this way I can do it right after waking up watching TV in my home and treadmills are very expensive.

I am thinking about adding rope jumping to my workout though.

One huge question. How are beans and lentils in general for diet? I am of indian descent (spelling?) and so most of my food are of indian heritage and some of the dishes I cook often include garbanzo beans or lentils which I know are very nutritious but pretty much require basmati rice (which I'm fairly sure isnt whole rice). The question is...how bad is white rice exactly compared to whole rice
 
Hi Riz
Chad so right about bread wholewheat is so much better but eliminating it all together produces great results in dieting,thing is i treat bread as a synthetic food not fresh at all.
The yogurt before bed is ok if its natural yogurt ,but the fruit ones contain alot of sugar ...BAD news before bed mainly as it interrupts insulin levels.
Learn the difference in carbs ,their are sugar carbs - generally bad unless its a useable source (glucose,dextrose) taken as recovery from workouts or first thing in morning.
The carb you want is FIBROUS carbs to give you energy through the day.
White rice is a fast burning carb and affects insulin levels and will add fat.
Brown rice is 100% better unlike white rice the fibrous husk as not been removed.
The husk is a slow burning carb that will give you energy through the day without adding fat.
The husk contains lots of vitamins and minerals like vitamin B.
Stay away from easy cook rice and packet rice - basically had all the goodness taken out.

Dale
 
Thankyou once again for the help.

I was looking through the nutrition info and it hit me...I have no idea how much sugar from food I should be taking.

Forexample, today before sleeping (right before I post this) I had a can of soup. I keep some stuff like this around in case I get really hungry and there is nothing decent cook. My previous item for such occasions was fruit yogurt but the high sugar as recommended by you guys made me take that off the list.

Now while looking at the nutrition info of the soup (progresso chicken noodle light) I noticed that it has like 29 grams of sugar (I'm estimating) and there were 2 servings so about 60 grams of sugar. The question is...how much sugar should I be having per day. I know the fiber is good but no idea about sugar.

Also, I seem to have hit a wall about my workout it seems. I am now working out 1 hour 3 times a week and 1 or 2 times a day besides those 3 days of pure biking. However, I'm noticing that I'm not getting similar burn like I used to. As in, I'm not feeling very tired. I used to not be able to move after 30 minutes of workout but now after 1 hours its like nothing happened. I have increased sets, increased reps (I posted reps and sets on my original post) and I think I could use some more advanced exercising that takes the same time but is more harder to do so I can get a good sweat!

Thankyou guys once again.
 
The fact you dont get tired is great your getting fitter the results will be better even though you dont feel exhausted.
If you do want to increase intensity try less time between sets ,try drop sets and super sets.
Hit the punch bag this is great for fitness and stamina also strengthening muscle in all the upper body.

There are lots of ways really.

About sugar the best amount is none per day or close as you can get it.
Best thing before bed is cottage cheese :)))
 
Hello Dale (and anyone else responding or following the post);

Thankyou once again for the amazing advice and help. I cant describe how amazing it is to have people help a stranger for no cause whatsoever.

I have decided to stick with the intensity I have going for me for a while. I am going to follow the routine I have. This week I cheated only for one time a week (on tuesday with some yummy indian food). I did limited it to only one meal though instead of the 3 meals a week I have been doing.

So far, this week I am feeling more and more energetic and I can just feel my pants fitting better and the home scale is showing better results too. While I'm not too concerned about the weight, the inches around the waist is my goal and hopefully it'll help.

This week, I have incorporated pistachios as a night time snack. I also am experimenting with a wheat dinner roll and 1 tbsp I cant believe its not butter for breakfast (I am also debating about quaker oats weight control for breakfast). I think I am still using too much carbs however I need more creative ways to incorporate less carb food in my indian style cooking and its becoming a challenge since rice and break are pretty much essential for our food but till then whole wheat carbs will do.

Once again thankyou and lemme know if the changes in diet I made are any better or worst
 
This week after weighing myself I kinda got freaked out and had to come back here to share it with you guys.

I lost 5 lbs within 8 days. Which is much different than 2 lbs in a month on the same workout and fairly similar diet. Also, from what I've read more than 3 lbs a week can be unhealthy. Should I cut back on some stuff or is 5 lbs a healthy amount?

I am very happy with losing 5 lbs in 8 days, very VERY happy however I wanna make sure the weight lost is permanent and wont come back or that next week I wont lose anything because I made a drastic change in weight this week.

Any comments? If this is healthy enough I would love to continue losing 5 lbs a week :)
 
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