Need experianced opinions

[Jaz1212]

I'm around 19 and a half stone, but i'm tall, 6'1 or 6'2. So i don't generally look that big, i've been thin before because i use to do alot of work but then i started college and eating fast foods with my friends, this is what got me big.

Now i know how unhealthy i was living, and have changed my diet and started the gym.

This is my workout, it's a plan for weight loss only,

Monday, Wednesday and Friday.
Rowing machine - 10 minutes to warm up
Treadmill - 20 minutes keeping my heart-rate between 150 - 160
Cross trainer - 20 minutes keeping my heart-rate between 150 - 160
Bike - 10 minutes keeping my heart-rate between 150 - 160
Pool - 20 minutes
Sauna - 10 / 5 minutes

Tuesday and thursday
Swimming - 1 hour
Sauna - 10 / 5 minutes

My diet is as followed, i go to boots everyday at college, getting the meal deal, this is the range i get for dinner.

Breakfast
Cookie crisp cereal
Calories: 174kcal / 734Kj
Protein: 6.1g
Carbs: 30.5g
of which sugar: 16.7g
fat: 3.0g
of which saturates: 1.5g
fibre: 1.3g
Sodium: 0.2g
Salt: 0.5g

Dinner
I get the boots meal deal, i have no packaging on me with what i get but i get a bottle of water, a bag of berries which are 51.0kcal calories, and the sandwhich is normally around 350 - 380 calories. Once i get one tommorow i'll bring it home and update this space.

Afternoon
Tin of beans
Calories: 302kcal / 640Kj
Protein: 20.0g
Carbs: 53.4g
of which sugar: 20.8g
Fat: 0.4g
of which saturates: Trace
Fibre: 7.9g
Sodium: 0.7g
Salt: 1.7g

Later on
Banana x2

And a quorn sandwhich with a little bit of mayonaise and no butter, quorn is extremely low calories, so i have three pieces with two pieces of brown bread, that comes to around,

185 - 200 calories.


So that's pretty much it, with my work out on each day. And my age is 17 by the way.

 

[deschain]

Tons of cardio and no strength training is not the best way to lose weight. Strength training can assist in wt loss (raises your metabolic rate a small amount). Muscle is more weight dense than fat, therefore takes up less room pound for pound. So, get some strength training in there.

As for diet, get rid of the cookie crisp, it's garbage. You seem to be pretty high in carbs and not enough protein in your diet.

When trying to lose weight, you want to create a caloric deficit. To find a decent starting point google "Harris Benedict equation" - work the equation completely, remembering to multiply by your activity level, then subtract 500kcals or 20%. This will give you an estimate of how many calories you need to lose weight, but still give you enough to meet your needs.

 

[malkore]

backing up deschain...the diet isn't very good at all. high in processed carbs, low in veggies, low in lean protein, low in healthy fat.