Scared to go wrong.

G

Gala1

0
Hi guys, Basically id just like some general advice on my routine and if theres anything from personal experience you guys can advise me on would be appreciated.

Im 21, around 5'7 and my current weight is around 225 Pounds :( I seem to put on wieght really fast when i start to binge eat. Last summer i managed to drop down to around 190 pounds in 7 months~ but it wasnt as fast as i would have liked, i did this using my own plan which you can see down below.

I based my exercise purely on running and my diet purely on fish/salad/fruit/veg (The basics). There is a playing field around the corner from me were each week i ran 5nights a week (resting at weekends) and i add a lap each week so week one would be 3 laps week two 4 laps week three 5 laps and so on. But the results were'nt as good as i would like.

Note: As i got fitter i could add more laps and finish them quicker, each session would always be around 30 minutes long.

This was my plan.

Monday - Friday 30 Minute Lap jog Every Night (Adding a lap each week)

Food is limited so i eat what i can afford that is healthy.

Breakfast: would always consist of fruit (bannana oranges etc)

Lunch: Tuna/Mayo Pasta Salad, Ham salad sandwich or sometimes jelly or fruit. (Limited on a lunch time)

Dinner: Either Chicken/Beef Stirfry, Sweet potota & tuna (jacket potato style) or something like poached eggs on whole meal toast, pasta dish.

Basicaly should i be cutting some of that food out? Adding more to my exercise?
Is there a certain food i can eat EVERY DAY at lunch to give me maximum energy for my work out at night, but at the same time not adding anything to my weight?


Im desperate to drop the weight . Any tips are welcome.

Thanks in advance :)
 
Its hard to offer suggestions as I don't know the volumes of weights of what foods your eating, or for example how much mayo you have with the tuna.

Maybe have a look at how many calories things your eating are, work it out, if it doesn't have the calories on the packet, for the purposes of losing weight its of no use to you unless you know.

You need to monitor everything and work out hopw many calories you need to maintain and your weight (max intake) or lose weight (aimed for intake) websites like fitday.com offer calorie counting webspaces for free or you can (as I do) carry a note book with you- trying to remember exactly what you ate at the end of the day can sometimes feel very hard and its easy to forget things. Make sure your eating enough that your not starving (as this can lead to bingeing and destroy all your efforts and confidence in your diet plan) but not too much that weight loss is negligable. I'd say aim for 250kcals under your maintainance intake a day but thats a personal thing, you set your own goals!

Exercise does make a difference, but not as much as you may feel like it should (lots of effort = mimimal results, not alot of effort = very very minimal results) its important but your food and calories matter more to you in terms of weight loss.
 
Yep, you have to religiously track your food for a while.

I'd remove the calorically dense foods, like mayo, and the high salt foods like ham.

you don't eat enough protein and you're not eating any whole grains. ditch that pasta, its not helping.

I don't think you eat enough food in general. under-eating too much and working out a lot doesn't help you lose body fat.
 
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