I've been doing some more work around my long term goals, diet and routines following a lot of fantastic information found on this site - thanks to all who contribute! I'm 6'2" tall and weight around 240lbs. I'm looking to lose fat but keep the muscle I've built up in the last year or so weight training, however it’s only really in the past couple of months that I've begun to take this seriously. Ideally I would like to get down to 200-210lbs. I've revised my routines and eating plan to take account for this and was hoping that some kind souls would be able to have a look through my plan and offer any advice or suggestions for improvement. According to my BMI calculation I need 3600 calories to maintain my weight (yay for height!).
My Routine(s):
Free Weights (1-2 days a week) Usually around 1.5 - 2 hours of weight training. This sounds a lot but I spend a lot of time switching weights around etc. My routine encompasses Deadlifts, Squats, Calf Raises, Chest Press, Standing Rows, Sit ups as well as some isolation excersises on my arms and shoulders. As a general rule I do 3 x 10 for each with around 1.5 - 2 minutes in between sets. I finish up with a few sets of compound movements like woodchops etc.
Gym (2-4 Days a week) Around 1 hours worth of cardio and 30 minutes worth of weight machines/resting. Typically I leave my legs well alone here since I need them to run/cycle etc. with. The weight machines I mainly use are the Lat pulldown, Seated Row and Triceps isolation machines since I don’t tend to concentrate on these in my free weight routine, but from time to time I'll do some Chest Presses or Shoulder Presses too.
Since I'm trying to build fitness as well as lose weight I'll spend around 40-45 minutes on the treadmill. Around 30-35 minutes of this will be actually spent jogging with the remaining time resting in between jogs. I'll then either do 15-20 mins on the cross trainer or (if I'm knackered) I'll do 20 minutes of incline walking or Biking.
Some days I don't do any weights and will do extra cardio instead. I'm hoping to encompass some HIIT training on the bike in the coming weeks as well.
Football (Soccer) (1 Day a week) I play football (soccer) 1 day per week on a Wednesday. I've not played for a while due to a groin injury but this is all healed up and I'm going to be starting this again very soon.
Overall I'll usually have 4-6 days of activity in any given week but this depends upon my job and life as well. If I workout 5-6 days then at least 2 of these will be pure Cardio Days to give my muscles a break from all the lifting.
My Diet
I didn't realise how dire my diet was until I used fitday. I've changed this now:
Breakfast:
3 eggs fried in a little oil
Mid morning Snack(s) (eaten throughout the morning) :
2 slices of wholemeal toast
1 x Fruit Portion (Apple / Watermelon / Banana)
Nut / Cereal / Nutrigrain / Oat Bar
Lunch:
1 x Wholemeal sandwich (Tuna / Beef / Egg)
Low Fat Crisps (potato chips)
Cheese + Crackers / Peanut Butter + Ryvita
2-4 seafood Sticks
Pre workout:
Protein Shake
1 x banana
Immediately post workout:
Protein Shake
Dinner:
Beef / Turkey / Chicken / Tuna Steak / Omelette
Brown Rice / Potatoes
Selection of Vegetables
Snack:
Some cold meat (usually whatever I'm having in my sandwiches that week) or Seafood Sticks
This works out at 2700 - 3000 calories per day against my BMI calculation of 3600. I'll be getting approximately 38% of my calories from Carbs with 32% from Protein and 30% from Fats.
Any additional advice or guidance greatly appreciated!
Thanks!
My Routine(s):
Free Weights (1-2 days a week) Usually around 1.5 - 2 hours of weight training. This sounds a lot but I spend a lot of time switching weights around etc. My routine encompasses Deadlifts, Squats, Calf Raises, Chest Press, Standing Rows, Sit ups as well as some isolation excersises on my arms and shoulders. As a general rule I do 3 x 10 for each with around 1.5 - 2 minutes in between sets. I finish up with a few sets of compound movements like woodchops etc.
Gym (2-4 Days a week) Around 1 hours worth of cardio and 30 minutes worth of weight machines/resting. Typically I leave my legs well alone here since I need them to run/cycle etc. with. The weight machines I mainly use are the Lat pulldown, Seated Row and Triceps isolation machines since I don’t tend to concentrate on these in my free weight routine, but from time to time I'll do some Chest Presses or Shoulder Presses too.
Since I'm trying to build fitness as well as lose weight I'll spend around 40-45 minutes on the treadmill. Around 30-35 minutes of this will be actually spent jogging with the remaining time resting in between jogs. I'll then either do 15-20 mins on the cross trainer or (if I'm knackered) I'll do 20 minutes of incline walking or Biking.
Some days I don't do any weights and will do extra cardio instead. I'm hoping to encompass some HIIT training on the bike in the coming weeks as well.
Football (Soccer) (1 Day a week) I play football (soccer) 1 day per week on a Wednesday. I've not played for a while due to a groin injury but this is all healed up and I'm going to be starting this again very soon.
Overall I'll usually have 4-6 days of activity in any given week but this depends upon my job and life as well. If I workout 5-6 days then at least 2 of these will be pure Cardio Days to give my muscles a break from all the lifting.
My Diet
I didn't realise how dire my diet was until I used fitday. I've changed this now:
Breakfast:
3 eggs fried in a little oil
Mid morning Snack(s) (eaten throughout the morning) :
2 slices of wholemeal toast
1 x Fruit Portion (Apple / Watermelon / Banana)
Nut / Cereal / Nutrigrain / Oat Bar
Lunch:
1 x Wholemeal sandwich (Tuna / Beef / Egg)
Low Fat Crisps (potato chips)
Cheese + Crackers / Peanut Butter + Ryvita
2-4 seafood Sticks
Pre workout:
Protein Shake
1 x banana
Immediately post workout:
Protein Shake
Dinner:
Beef / Turkey / Chicken / Tuna Steak / Omelette
Brown Rice / Potatoes
Selection of Vegetables
Snack:
Some cold meat (usually whatever I'm having in my sandwiches that week) or Seafood Sticks
This works out at 2700 - 3000 calories per day against my BMI calculation of 3600. I'll be getting approximately 38% of my calories from Carbs with 32% from Protein and 30% from Fats.
Any additional advice or guidance greatly appreciated!
Thanks!