My Current Weight Loss Plan

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phillyman

New member
Some back ground info.....

Current Height = 5'10
Current Weight = 255lbs
Current Age = 29
Waist 42 relaxed
T-Shirt Size = 2XL but 3XL feels better

Ok so when I was 18 years old I was only 180lbs (size 34 waist), by age 21 I was up to 210, and I have packed on since then to be at my current weight of 255lbs. I eat basically whatever I want.....its not unusual for me to eat fast food twice a day. I drink coffee in the mornings, then switch to soda's and finally ice tea at night. I am 4 months away from being 30 years old and I want to drop some serious weight before then.

I have short term goals of 10lbs, but my long range goal is to drop down to 200lbs, possibly with the addition of 20lbs of muscle gain. Not too sure how easy this will be. I am looking to lose 3lbs per week, I have the following plan for cutting over 10,000 calories per week......tell me how it sounds.

Cut all calories from drinks

750 calories per day times 7 days = 5250 Calories per week

Cut out my fast food intake

Roughly 3000 calories per week.....probably more though.

Start a walking plan

I work at a huge Estate, I have a 1.5 mile route set up that has hills....I am working up to walking it twice a day for a total of 15 miles per week.

I also have a weekend walk route in my neighborhood, 3 miles total......for an additional 6 miles per week.

Hitting the Gym

I plan to hit the gym three times per week, for strength training......my workout is split like this....

Tues = Arms and Abs
Wed = Chest and Back
Fri = Legs and Shoulders


So that is basically my weight loss plan for right now, at this point I am concentrating more on the exercising than the diet.....as I don't want to shock my body. I figure once I get a few weeks into this plan, that I can start scaling back on my food and seeing results.


Basically my plan breaks down like this.....

Sunday = 3 mile home walk
Monday = (2) 1.5 mile work walks
Tuesday = (2) 1.5 mile work walks, (Gym) Arms and Abs
Wednesday = (2) 1.5 mile work walks, (Gym) Chest and Back
Thursday = (2) 1.5 mile work walks
Friday = (2) 1.5 mile work walks, (Gym) Legs and Shoulders
Saturday = Sunday = 3 mile home walk

What do you guys think?
 
hmmm

750 cals are WAY to low, it may work in the short term but you will loose muscle and make it harder to reach your long term goals.

your gym split seems a bit odd but even so if your only hitting the gym 3 times a week don't bother splitting do a full body workout. by splitting and only working each body part once a week your progress will not be optimal.

your cardio looks ok to begin with.


Good Luck.
 
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Hi phillyman.

For your daily exercise routine, you may need an "average" daily calorie intake between 2,000 - 2,500 calories per day. Calories evenly distributed across all meals & snacks. For some (at your exercise demand levels), their body runs great on 2,000 calories per day. For others, their body feels "too drained". And for some folks, 2,000 calories per day is too much - especially when their extra body fat is reduced. Only you (your body) can tell what total daily calorie levels feel best (on your body) - due to your daily work, "fun time" play and formal exercise tasks. For one's weight and height, there's no exact daily calorie count that works for all. Each body is slightly different.

I like how you grouped your exercise routines into different exercise tasks and target your different body / muscle groups each day of the week as well. This mixture of different exercises stops the body from getting "too comfortable" with a specific exercise tasks. Good mixture.

For my original 242 lbs, I found long distance walking was a great start. And, great start with moonlight walks with my pet dog as well. After walking 3 miles every night, I found it was "too boring". Instead of adding more walking distance, I started jogging instead. Jog 1 block, then speed walk 1 block, then repeat until 3 miles was completed. Or, when my dog couldn't keep up anymore. Today (being winter time), my body is now jogging up to 4 miles. In the summer time with lighter weight coat on, my body does 7 mile jogs. All because I starting jogging a little more every other week. Walking is now "too easy" for my lighter weight body. And, my pet dog cannot keep up anymore either. (giant smile). If / when walking becomes too easy on your body, may I suggest jogging as well. Or, jogging + skipping rope for even more cardio / calories burn.

Overall, I like your mixed exercise approach. You got many great body improvement ideas.

Hope this helps....

.
 
Trusylver said:
750 cals are WAY to low, it may work in the short term but you will loose muscle and make it harder to reach your long term goals.

your gym split seems a bit odd but even so if your only hitting the gym 3 times a week don't bother splitting do a full body workout. by splitting and only working each body part once a week your progress will not be optimal.

your cardio looks ok to begin with.


Good Luck.
Click to expand...


Maybe you misread the above, I am saying that by switching from soda and ice tea to water......that I will lower my caloric intake by about 750 calories per day. I have thought about a full body workout though



spike99 said:
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Hi phillyman.

For your daily exercise routine, you may need an "average" daily calorie intake between 2,000 - 2,500 calories per day. Calories evenly distributed across all meals & snacks. For some (at your exercise demand levels), their body runs great on 2,000 calories per day. For others, their body feels "too drained". And for some folks, 2,000 calories per day is too much - especially when their extra body fat is reduced. Only you (your body) can tell what total daily calorie levels feel best (on your body) - due to your daily work, "fun time" play and formal exercise tasks. For one's weight and height, there's no exact daily calorie count that works for all. Each body is slightly different.

I like how you grouped your exercise routines into different exercise tasks and target your different body / muscle groups each day of the week as well. This mixture of different exercises stops the body from getting "too comfortable" with a specific exercise tasks. Good mixture.

For my original 242 lbs, I found long distance walking was a great start. And, great start with moonlight walks with my pet dog as well. After walking 3 miles every night, I found it was "too boring". Instead of adding more walking distance, I started jogging instead. Jog 1 block, then speed walk 1 block, then repeat until 3 miles was completed. Or, when my dog couldn't keep up anymore. Today (being winter time), my body is now jogging up to 4 miles. In the summer time with lighter weight coat on, my body does 7 mile jogs. All because I starting jogging a little more every other week. Walking is now "too easy" for my lighter weight body. And, my pet dog cannot keep up anymore either. (giant smile). If / when walking becomes too easy on your body, may I suggest jogging as well. Or, jogging + skipping rope for even more cardio / calories burn.

Overall, I like your mixed exercise approach. You got many great body improvement ideas.

Hope this helps....

.
Click to expand...

I chose walking because Gym cardio is extremely boring for me, for some reason my foot falls asleep on the elliptical, and treadmill walking is to easy to quit on. If I walk 1.5 miles away from my house.....I know I have to walk 1.5 miles back.....on a treadmill....I have the option to quit.....which is dangerous for me.

Heck even when I was 180lbs or 210....I couldn't run for squat.....I always get that pain back where my kidneys are.....I have never been able to get through that. I already walk somewhat fast for my weight.....if anything I will end up power walking. I know that when I walk with my girlfriend, that she has to jog ahead of me every 200 feet or so.....or I leave her in the dust......and she only has like 15 lbs to lose.
 
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Hi phillyman.

I agree. Some folks cannot jog. My dad is like that as well. He can walk, walk and walk (until the cows come home - LOL!) and he's still walking. But, he couldn't jog 20 feet - if he had to. My wife cannot jog either. She looks like a one legged dog trying to jog. Meaning, jogging isn't her thing either. Each person is different.

If wondering, my best summer time "fun sport" is roller blading. My middle son & I often do 15 mile roller blade trips - within 3 hour time window. Ya. We both fly like rockets down our local paved peddle bike trail. Roller blading isn't fun for other folks either. But... Works great for both of us...

As my doctor often tells me, "keep doing what you are doing - if it works for you". Walking, jogging or some other form of exercise (like roller blading), keep doing what is most comfortable for your body (and emotional comfort). If its fun, then one does more of it. (giant smile)

.
 
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You calories are very low , it should be around 2000 per day though your plans are good for short-term but wont last in the long-term periods :(
 
I am ramping up nicely......

Week ending 2-28 = 3 miles this week
Week ending 3-7 = 11.5 this week
Week ending 3-14 = 18 miles walked so far, should be 21 miles tomorrow!

overall 32.5 miles walked since I started.

Starting to replace out my daily drinks of soda and ice tea with water, and also thinking 5x (not just twice) before eating anywhere with a drive thru.

Hopefully those are enough to shed the first 20lbs.
 
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