need advice please.

D

davey123

0
hi all, may i just start by saying that this forum is the nuts so much advice on here.

well here goes,im 28 i weight 17stone 9 lbs.
im trying to lose weight and get down to around 14 stone so i can box again,but as im getting older its seems to be getting realy hard to shift the weight.

this is my workout and diet.

get up have a bowl of bran flakes and 1 ltr of water.
go to the gym do 20 mins on the tredmill and burn 230 cals,then i do 8-12 3 mins round on the bags then sit ups,and ****ups.
then have a protein shake strait after.
fruite a few hours later then my dinner whick consists of steamed veg heaped and small amout of sweet potato and chicken/turkey/pork.

i also do weights on alternative days so cardio monday,then 20 min cardio tues the bench press and arms.

can somebody tell me if this seems like a good way to lose the weight please,as some times i can be hitting the bag or running and feel like i have nothing in the tank.

thanks alot guys dave.
 
Well, first thing is that it seems like you are radically undereating. Start tracking your calories with exact amounts of the foods you eat. You can use fitday.com, thedailyplate.com, or nutridiary.com to do that. First, however, go to the and figure out your daily needs. A good starting point is about 500 calories below maintenace for weight loss.

After you've done that, go to the weight training section and pick a good weight training routine that will actually work. There are plenty of premade, professional ones out there.

You can check the grocery list for some healthy food options. You want to be hitting at least 1 g/lb LBM (I actually go with 1g/lb bodyweight but you may not need that much) of protein. Fill in the rest with complex carbs and healthy fats.

Figure out your calories, eat the right foods, adapt a new routine. That should put you on the right track.

As for cardio, if you can handle it, HIIT works wonders IMO.
 
hey ride on thanks alot for getting back to me mucka.

yeah ive looked up and realised i aint been eating enough and thats the reason ive been feeling lousey mate.
ive changed my diet now check this out mate.

morning breakfast bran flakes and a banana and pint of water.

gym 20 mins treadmill and bag workout totaling an hour and a half,strait after the workout il have a low cal protein shake.

lunch il have a can of tuna with loads of veg or salad no dressings just a drizzle of extra virgin olive oil.

dinner 200g chicken breast 100g brown rice and veg.

before bed a protein shake.

now can you tell me if this seems better at all mate,as my over all goal is to lose weight and tone up the muscle i have.

monday,wendes,fri,sat, pure cardio.
tues,thurs, 1hr weights then 45 min cardio.
sunday rest day.

if any thing could be altered on this for better success can someone give me some pointers. thanks alot guys dave.

oh yeah do i need to to take protein shakes twice aday ?
 
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