Hello. ^^ I'm new here, and I just got the serious urge to post what my workout/dieting plan would be. I'm actually not officially starting it until the 23rd, but I wanted some basic tips if anyone had any... and if I'm going about something very wrong I want you to let me know.
My plan actually has started to an extent, but I'm not doing a calorie deflicit. The last two weeks I've just been eating maitenence level calories. I've allowed myself to go over somewhat, but never below even once. I'm also eating whatever I want to eat, be it fast food, unhealthy types of cereal, microwaved stuff etc. But I'm just making it to where I don't go over my daily need.
I don't feel that jumping head first into a diet will work for me, learning to have some control over what I eat (whatever it may be) was my first step, and I'm passing at it. Also, a big reason I didn't start yet is the fact that I don't even know my current weight or body fat %, so its a bit rough for my to make out what's my exact needs.
Last time I was weighed was when I was doing the physical to become a correctional officier, I believe it weighed me at 218. I think right now I'm somewhere between 215 and 225, right now I'm assuming 225 because I'd rather assume too high than too low. I'm also 6'1"-6'2" (Male of course, age 23).
I get paid every 2 weeks and this month is a 3 check month for me (for my bill cycle), friday I'm grabbing a scale, a tape measure, and some measuring cups, sunday will mark the first time I buy with having lower day-to-day calories as the idea, and with the 30% fat/protien/carbs idea in mind.
Anyway, the above is just explaining why I'm not going to give exact numbers below for what I'm personally going to do yet (though friday I will make a post more than likely).
The plan:
For eating, I'm going to be zig-zagging. I'm not going to stay at a constant rate below my maitenence level. The basic idea for me is going to be to eat -500 Calories two days, then the third day eat maitenence level. I'm not going to have any cheat days or meals whatsoever, since I picked things I generally liked in the first place to eat.
I used a calorie counting website to aide me in what to eat. (Not sure how you guys are on ads, but anyone who's searched the web a lot probably seen it, so won't bother.) I landed over 30% of each Carbs, Protiens, and Fats for each of my day layout ideas, low in cholestorol, healthy level fiber... but one big downside I had was Sodium! Looks like no matter how I cut it I'm gonna be getting 3000-3500 per day... I'm 6'1" 215-225, not sure if that's awful or not (Note: 2200 Calorie diet). The scary part is that its a lot lower than I usually get NOW, but it still seems high compared to what many sites say I need...
As for working out.. By default each work day I burn about 100 calories riding my bike to work. On off days I'ma roughly mimick that by just taking a 10-15 minute bike ride. Every other day I'm going to heading to the gym to workout too, doing weight lifting. I'm going to be doing power lifting.. Bench press I'm going to leave at 5 reps per set, if I sucsessfully complete the first two sets of 5, I'ma go for 7 on the last set. If I hit it 7 times I'll toss another 5lbs on the bar next trip. For all other weights Going to do sets of 8, then 10 on last set to move up.
Soo, all in all, my weeks will be 6 days instead of 7. (So a 6,000 calorie deflicit should be around -2lbs, and a 3,000 should be around -1lb)
Day 1: -500 Food, -500 workout
Day 2: -500 food, -100 workout
Day 3: -0 food, -500 workout
Day 4: -500 food, -100 workout
Day 5: -500 food, -500 workout
Day 6: -0 food, -100 workout
End deflicit: -3,800 calories roughly
Goal:
Oddly my goal isn't weight oriented, its more looks. I just want to get rid of my belly. I think if I got to 190lbs and still managed to have somewhat of a chubby look I'd tone down on my diet and just workout until I get my weight back up mostly in muscle, then I'd resume trying to burn fat. 1lb per week seems like the safest way to go for me, I'm in no rush to lose a ton of weight, but I'd rather be working my way down than working my way up.
If you guys have any comments on how I'm going about it please let me know. ^^
My plan actually has started to an extent, but I'm not doing a calorie deflicit. The last two weeks I've just been eating maitenence level calories. I've allowed myself to go over somewhat, but never below even once. I'm also eating whatever I want to eat, be it fast food, unhealthy types of cereal, microwaved stuff etc. But I'm just making it to where I don't go over my daily need.
I don't feel that jumping head first into a diet will work for me, learning to have some control over what I eat (whatever it may be) was my first step, and I'm passing at it. Also, a big reason I didn't start yet is the fact that I don't even know my current weight or body fat %, so its a bit rough for my to make out what's my exact needs.
Last time I was weighed was when I was doing the physical to become a correctional officier, I believe it weighed me at 218. I think right now I'm somewhere between 215 and 225, right now I'm assuming 225 because I'd rather assume too high than too low. I'm also 6'1"-6'2" (Male of course, age 23).
I get paid every 2 weeks and this month is a 3 check month for me (for my bill cycle), friday I'm grabbing a scale, a tape measure, and some measuring cups, sunday will mark the first time I buy with having lower day-to-day calories as the idea, and with the 30% fat/protien/carbs idea in mind.
Anyway, the above is just explaining why I'm not going to give exact numbers below for what I'm personally going to do yet (though friday I will make a post more than likely).
The plan:
For eating, I'm going to be zig-zagging. I'm not going to stay at a constant rate below my maitenence level. The basic idea for me is going to be to eat -500 Calories two days, then the third day eat maitenence level. I'm not going to have any cheat days or meals whatsoever, since I picked things I generally liked in the first place to eat.
I used a calorie counting website to aide me in what to eat. (Not sure how you guys are on ads, but anyone who's searched the web a lot probably seen it, so won't bother.) I landed over 30% of each Carbs, Protiens, and Fats for each of my day layout ideas, low in cholestorol, healthy level fiber... but one big downside I had was Sodium! Looks like no matter how I cut it I'm gonna be getting 3000-3500 per day... I'm 6'1" 215-225, not sure if that's awful or not (Note: 2200 Calorie diet). The scary part is that its a lot lower than I usually get NOW, but it still seems high compared to what many sites say I need...
As for working out.. By default each work day I burn about 100 calories riding my bike to work. On off days I'ma roughly mimick that by just taking a 10-15 minute bike ride. Every other day I'm going to heading to the gym to workout too, doing weight lifting. I'm going to be doing power lifting.. Bench press I'm going to leave at 5 reps per set, if I sucsessfully complete the first two sets of 5, I'ma go for 7 on the last set. If I hit it 7 times I'll toss another 5lbs on the bar next trip. For all other weights Going to do sets of 8, then 10 on last set to move up.
Soo, all in all, my weeks will be 6 days instead of 7. (So a 6,000 calorie deflicit should be around -2lbs, and a 3,000 should be around -1lb)
Day 1: -500 Food, -500 workout
Day 2: -500 food, -100 workout
Day 3: -0 food, -500 workout
Day 4: -500 food, -100 workout
Day 5: -500 food, -500 workout
Day 6: -0 food, -100 workout
End deflicit: -3,800 calories roughly
Goal:
Oddly my goal isn't weight oriented, its more looks. I just want to get rid of my belly. I think if I got to 190lbs and still managed to have somewhat of a chubby look I'd tone down on my diet and just workout until I get my weight back up mostly in muscle, then I'd resume trying to burn fat. 1lb per week seems like the safest way to go for me, I'm in no rush to lose a ton of weight, but I'd rather be working my way down than working my way up.
If you guys have any comments on how I'm going about it please let me know. ^^
