Rate this plan (diet and exercise)

J

jaoust

0
Well lets start with diet. I cut out mostly all my alcohol drinking, junk food etc. I have been working at this for a month now. On average i would eat this:

Breakfast
2 toast with peanut butter plus a banana and sometimes 1 cup of orange juice or milk

9:00
Large Coffee with 2 sweetener and 2 cream

Lunch
Sandwich with carrot sticks, yogurt and a granola bar

Dinner
Either a 6oz steak or boneless chicken breast with side of vegetables

Post workout-Protein bar

Plus I will drink lots of water during the day about 1.5 litres and then probably consume another 1.5 litres during and after working out.



The workout:

I have been doing the goodlife "fit fix" workout which is essentially a full body circuit workout. You do each of the machines for one set of 15 reps. Once you can do 15 reps at a certain weight you move up in weight the next workout. Lower back, Quads, Hamstrings, Upper back, Chest press, Shoulders, biceps, triceps, abs. I will also do a couple extra machines in there for example pectoral fly in addition to the chest press. Do these machines in the order I listed with no break in between if possible. This is about a 30-35 minute workout.

Cardio: 30 minutes
I have been working my way back up to 10 minute mile for 30 minutes (treadmill), but any cardio for 30 minutes is good. I'll do elliptical on days I don't feel like working so hard or my joints hurt.


Oh and btw I am 24 y/o 5'11" and started ~215lbs. I lost about 9 or 10 lbs so far. My goal is to burn off all my belly fat, maintain an active lifestyle and look better.
 
jaoust said:
Well lets start with diet. I cut out mostly all my alcohol drinking, junk food etc. I have been working at this for a month now. On average i would eat this:

Breakfast
2 toast with peanut butter plus a banana and sometimes 1 cup of orange juice or milk

9:00
Large Coffee with 2 sweetener and 2 cream

Lunch
Sandwich with carrot sticks, yogurt and a granola bar

Dinner
Either a 6oz steak or boneless chicken breast with side of vegetables

Post workout-Protein bar

Plus I will drink lots of water during the day about 1.5 litres and then probably consume another 1.5 litres during and after working out.
Click to expand...

Just cutting out the crap and making wiser choices should be enough to make a 'dent' in your state of fatness initially. Some people can actually ride this all the way to their desired weight/physique. Others though, do better keeping better tabs of their nutritional intake with tools such as or .

Your diet currently appears to be low in protein and essential fats as well as fruits/veggies.

Most protein bars are crap too, I'd just as soon pick yourself up some whey protein powder and drink it with some milk post workout.

The workout:

I have been doing the goodlife "fit fix" workout which is essentially a full body circuit workout. You do each of the machines for one set of 15 reps. Once you can do 15 reps at a certain weight you move up in weight the next workout. Lower back, Quads, Hamstrings, Upper back, Chest press, Shoulders, biceps, triceps, abs. I will also do a couple extra machines in there for example pectoral fly in addition to the chest press. Do these machines in the order I listed with no break in between if possible. This is about a 30-35 minute workout.
Click to expand...

This is a fine start. Pretty much anything in the beginning will 'work' in the sense of exposing your muscles/body to a stress that it is not used to (i.e. forcing it to adapt by way of increasing strength and size).

Eventually you might want to ditch the circuit routine and focus more on a true strength routine. Circuit training is a great idea for someone who is carrying a good bit of excess fat.

For people who aren't though, I think it's necessary to have a true strength component included assuming you're interested in maintaining/growing muscle.
 
Oh and i forgot to add that I do the workout every other day... I also walk the dog for 20-25 mins about 5 days a week and in between days I'll go outside for a bike ride (30-60 mins) or rollerblade 30 mins.

I don't do this cardio on EVERY in between day but I try to on a lot of them.
 
I think you and I posted simultaneously... so just wanted to make sure you saw the post.
 
Yes I did see it thanks. I have been looking at this fitday website and there is a lot to do in terms of tracking. I put in all the food for today and according to this im at 2234 total calories only 24% of which are proteins.
 
Well it's not so simple. If you're going to track your foods, it really takes some form of accurate assessment of intake. To do this, you really need a food scale.
 
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