Hey all,
So to save you my back story (which I posted in the new members area) let me just say I'm 27yo and weigh a ridiculous 110kg! I've lost weight before and got down to around 92-93kg when I was 21-22, but through bad habits and living the travelers lifestyle I have put the weight back on. Since around christmas I have signed up to the gym, along with my partner, and we are both making a conscious effort to improve out eating.
We have both changed our diets significantly. We changed our dinners to baked plain chicken breast (around 150g) with some herbs as seasoning, and about 2 cups of steamed veg (usually from broccoli, carrot, green beans, zucchini, squash). But with my partner visiting a nutritionist she was told that we can add some sauces to that and have a stir fry, etc, to stop ourselves getting bored (which we were). My diet currently looks like:
Breakfast - 7-8am - 1/2cup of muesli with skim milk and a banana.
Morning snack - 10-11am - whole grain trail bar (460kj per bar) or forme no fat yoghurt tub (70cal)
Lunch - 1pm - Sandwich: 2 slices whole grain bread, 1-2 slices of 97% fat free premium turkey, cucumber, tomato, red onion, lettuce and beetroot relish spread.
Afternoon Snack - 3-4pm - handful of unroasted, unsalted cashews.
Dinner - 7-8pm - 100g of Chicken, turkey, lean pork/steak/lamb, 1.5-2cups of steamed veggies. Sometimes just these, but other times used in a stir fry mostly with 1 cup basmati rice and as low fat/sugar sauce we can find. Other times we make a sweet potato mash.
Dessert - 8-9pm - Every couple of nights as a treat or if still hungry will have a paddle pop ice cream (nutritionist said OK as they are mainly just milk) or a Weis low fat sorbet bar.
As for workouts, this is where I need help. I am currently going to the gym about 5-6 times a week. 3 of those days are for a cardio/weights session and the rest for a swimming session (swimming around 15-20 50m laps and building every time). With the cardio/weights sessions, I am currently doing:
5min rowing warming
3x10 machine bench press
3x10 machine shoulder press
3x10 machine lat wide pull down
3x10 machine back row
2x15 machine weighted ab crunch
3x10 machine leg press
3x10 squats/lunges
30mins cardio - bike/treadmill
I have been reading a few of your posts in here and know I need to develop a better routine for weight loss. I want to try and at least maintain my current strength. I know I will struggle to build my strength while losing weight but my ambition once I lose enough weight is to work on my core and upper body strength to resume playing football (Australian Rules Football).
My other issue is about 5-6 years ago I injured my rotator cuff and other areas in my shoulder playing football, and whilst the pain lasted for a long time on and off it seems to be well and truly mended now. The issue is that after favouring it for so long I have lost all strength in it and would like to build up some strength back in my shoulders.
I would like to replace some of the above workout with free weights, although I worry as I do not have a partner to spot me for anything. I know I should add in some dead lifts as well. I thought I'd see what you guys suggest before making the adjustments myself.
I was also considering going for a run/fast walk every morning (or alternatively swapping my afternoon gym sessions for morning sessions and going for a walk/run in the afternoon). This is mainly due to my current employment. I used to have a fairly physically demanding job, but I now work from home in front of a computer all day. So it is tough to get any exercise whilst working. Thus trying to throw in some extra cardio.
Anyway, critique away. I know I have a long road ahead. Ideally I would like to try and get down to the early 90's by xmas, but I know setting kg targets might not be the best thing. I have been visiting the gym and eating better for a few months so far and whilst I have only lost about 4-5kg I have definitely lost some cm's. I'm getting more motivation about clothes getting too loose rather than relying on the scales to chart my progress.
Any help, thoughts and ideas welcome!
Bren.
So to save you my back story (which I posted in the new members area) let me just say I'm 27yo and weigh a ridiculous 110kg! I've lost weight before and got down to around 92-93kg when I was 21-22, but through bad habits and living the travelers lifestyle I have put the weight back on. Since around christmas I have signed up to the gym, along with my partner, and we are both making a conscious effort to improve out eating.
We have both changed our diets significantly. We changed our dinners to baked plain chicken breast (around 150g) with some herbs as seasoning, and about 2 cups of steamed veg (usually from broccoli, carrot, green beans, zucchini, squash). But with my partner visiting a nutritionist she was told that we can add some sauces to that and have a stir fry, etc, to stop ourselves getting bored (which we were). My diet currently looks like:
Breakfast - 7-8am - 1/2cup of muesli with skim milk and a banana.
Morning snack - 10-11am - whole grain trail bar (460kj per bar) or forme no fat yoghurt tub (70cal)
Lunch - 1pm - Sandwich: 2 slices whole grain bread, 1-2 slices of 97% fat free premium turkey, cucumber, tomato, red onion, lettuce and beetroot relish spread.
Afternoon Snack - 3-4pm - handful of unroasted, unsalted cashews.
Dinner - 7-8pm - 100g of Chicken, turkey, lean pork/steak/lamb, 1.5-2cups of steamed veggies. Sometimes just these, but other times used in a stir fry mostly with 1 cup basmati rice and as low fat/sugar sauce we can find. Other times we make a sweet potato mash.
Dessert - 8-9pm - Every couple of nights as a treat or if still hungry will have a paddle pop ice cream (nutritionist said OK as they are mainly just milk) or a Weis low fat sorbet bar.
As for workouts, this is where I need help. I am currently going to the gym about 5-6 times a week. 3 of those days are for a cardio/weights session and the rest for a swimming session (swimming around 15-20 50m laps and building every time). With the cardio/weights sessions, I am currently doing:
5min rowing warming
3x10 machine bench press
3x10 machine shoulder press
3x10 machine lat wide pull down
3x10 machine back row
2x15 machine weighted ab crunch
3x10 machine leg press
3x10 squats/lunges
30mins cardio - bike/treadmill
I have been reading a few of your posts in here and know I need to develop a better routine for weight loss. I want to try and at least maintain my current strength. I know I will struggle to build my strength while losing weight but my ambition once I lose enough weight is to work on my core and upper body strength to resume playing football (Australian Rules Football).
My other issue is about 5-6 years ago I injured my rotator cuff and other areas in my shoulder playing football, and whilst the pain lasted for a long time on and off it seems to be well and truly mended now. The issue is that after favouring it for so long I have lost all strength in it and would like to build up some strength back in my shoulders.
I would like to replace some of the above workout with free weights, although I worry as I do not have a partner to spot me for anything. I know I should add in some dead lifts as well. I thought I'd see what you guys suggest before making the adjustments myself.
I was also considering going for a run/fast walk every morning (or alternatively swapping my afternoon gym sessions for morning sessions and going for a walk/run in the afternoon). This is mainly due to my current employment. I used to have a fairly physically demanding job, but I now work from home in front of a computer all day. So it is tough to get any exercise whilst working. Thus trying to throw in some extra cardio.
Anyway, critique away. I know I have a long road ahead. Ideally I would like to try and get down to the early 90's by xmas, but I know setting kg targets might not be the best thing. I have been visiting the gym and eating better for a few months so far and whilst I have only lost about 4-5kg I have definitely lost some cm's. I'm getting more motivation about clothes getting too loose rather than relying on the scales to chart my progress.
Any help, thoughts and ideas welcome!
Bren.