New here-Seeking some advice

[NewYorker724]

Hey Everyone,


So a little about me, I'm a male college student seeking to lose a bit of weight and need some tips to make sure I can successfully accomplish my goal. So I've been trying to improve myself for about 2 1/2 weeks now and I've seen a little bit of results so far. I'm 6'3 and started out with a weight that fluctuated between 205-210. I'm not fat but I definitely have a belly and flab. The first week went well and after that my weight went down to fluctuating between 200-205. After this second week my weight is fluctuating between 200-203ish. In a few days I'll be done with week three but I'm having trouble getting below that 200 lb mark. My eventual goal is to get to 185 (I know I'm capable of reaching this because not too long ago I weighed this much =/).


As for my activity level, I am sedentary for most of the day but every day I make myself run 5 miles (either outside with hills or on a treadmill with no incline). I started out only being able to run 2 miles so I've worked myself up in these couple of weeks. I've also gotten myself to be able to keep a 8 mph pace so I run for 40 minutes and then cool off for 10-15 minutes. Every other day I try to do some weight training. I wind up doing about 7-8 machines with 3 sets of 12-15 reps each at a weight that isn't too difficult but leaves my limbs sore afterward. I also try to incorporate every day a light amout of ab workouts/push ups but I admit that I do not spend very much time doing this as these exercises strain my neck and lower back.


As for my eating habits I've cut out all junk food, soda, etc. I try to get a lot of protein into my diet. Every day in the morning I try to eat a lot of egg whites with whole wheat toast and some fruit and a glass of milk. I also try to eat oatmeal often as well as either grilled chicken or a fish like salmon. As for fruit, I try to eat 1 or 2 a day like an apple or banana. And on top of that I eat some miscellaneous but healthy stuff like sushi, small salads, handful of nuts, low-fat yogurt cups, etc.



So I'm looking for whatever advice you guys could possibly give me so that I can be more effective in reaching my goal. But I do have some specific questions. For instance, how much should I be eating? If I'm trying to lose roughly 2 lbs a week, how many calories should a guy my size and my activity level be eating? I feel like if I'm eating too little, my body might be going into starvation mode, but if I eat too much it'll counteract the exercise I'm doing. Also, should I do more weight training? How much time should I spend hitting the machines in order to help me lean out? Will my running as I described it currently help me lose weight or should I change up my cardio routine?


Thanks everyone once again! I know this was a long post so if you took the time to read all of it, it really means a lot to me!

 

[911fatty]

Hey. Its great to hear your story and keep up the hard work. From what you have posted, you seem to be off on a good start. First, make sure you are drinking plenty of water. It's good that you have eliminated your junk food and soda intake. Most Dr's recommend drinking at least 64 ounces per day. I live in the sweltering heat of FL, so mine is slightly more. Next, eat every three hours, which will be six small meals a day. The whole idea of eating three larger meals a day leaves your blood sugar in a slump in between meals. However, eating every three hours will keep your blood sugar even and you won't be left feeling like you are going to starve. Also eat foods that are high in fiber. This not only improves digestion and regularity but helps you to feel more full, longer. A good source is from fruits and veggies. Eat more than a couple pieces of fruit a day. Eating more natural sugars will help repel your cravings for sweets and carbs.


As for your fitness, high intensity cardio is what you want. Mix up your routine to keep your body from getting used to the same thing. Also, when you lift weights, do full body circuit style workouts. Basically, you will be limiting your rest periods in between sets.Pick a few different exercises. Do a set of one exercise, rest for 60-90 seconds, move to the next exercise (or station) for one set, rest and repeat until you have completed your goal number of sets for each exercise. Start off with 3 exercises at two sets each. Aim for around 7-8 reps in each set. If its to easy increase weight and reduce the weight if its too hard. This will keep your heart pumping hard and add a cardio benefit to your weight routine. I have about three different work out routines and rotate between them every three weeks. This keeps your body from getting used to the same old thing. If you do the same routine every time, you will eventually reach a point in which you stop seeing results. The only way to get rid of that belly flab is a good ab routine. Don't so sit ups with your hands behind your head. This will cause your neck to strain. Instead, cross them over your chest. Also practice keeping your abs tight through out the day. Do it while you walk and while you sit. This is a very easy and passive way to work your abs, which also helps posture too.