Shaping-up in three weeks.

Hi

I'm Dan from the UK, just realised I've been posting in the women's forum since registering here. Damn, but they were informative.

Anyway, here's my mission, I'm travelling to meet my girlfriend's family in three weeks time and I want to shape up a little. I'm 6'2" tall and about 223lbs, I want to shake some weight from a) around my belly/abs and b) around my chin.

I've started working out daily. I run every other day, for about 30 minutes but I'm building that up. On the alternate days I'm not running, I work out with 15kg dumbells.

Diet wise, I'm eating cereal for breakfast. Soup for lunch, and a balanced vegetable and meat dinner. I'm also taking whey-protein (78% mix) twice a day.

Am I doing enough?

Thanks.
 
3 weeks is just not enough time to do anything. The most weight you can lose doing it in a healthy way would be 6 pounds and thats if you stick hard to a diet and do a lot of cardio. Sorry to disappoint ya but I just dont think you will see any results after 3 weeks.
 
well if you eat crappy and don't exercise right now.. a change in diet and exercise could make you drop some lbs... I lost 16 lbs ina month... so you could lose 12 lbs in 3 weeks... but you aren't that heavy to begin with...
 
Dan_UK said:
I've started working out daily. I run every other day, for about 30 minutes but I'm building that up. On the alternate days I'm not running, I work out with 15kg dumbells.

Are you running in the evening or morning? I'd suggest switching to running first thing having consumed nothing but water beforehand for 45 minutes at a low intensity. Then the days your working out do 45 minutes swimming/skipping/whatever. Couple this with...

Dan_UK said:
Diet wise, I'm eating cereal for breakfast. Soup for lunch, and a balanced vegetable and meat dinner. I'm also taking whey-protein (78% mix) twice a day.

I'd switch your last two meals. What meat are you having? The difference between say chicken and pork is night and day. What cereal is it? Either way I'd get rid of it for something like 100% natural yoghurt and oats. Get some fish oil into you mid-morning.

Don't eat for an hour after cardio in the morning. Don't eat carbs after 4pm, nothing after 6/7 pm.

I don't fancy your chances of anything breathtaking but good luck anyhow.
 
Thanks for the advice guys, I'm gonna give it a good shot anyway. Looks like I have about a month after all, hopefully enough to make something of a difference.


Fly,

My breakfast is now actually just a 100% Natural bio yoghurt, low calorie, low fat. Cereal takes too long in a hurry.

I'll take your advice and switch my last two meals:
Lunch: Balanced meat (usually beef) and mixed green veggies with balsamic vinegar. Dinner: Soup, three slices of brown bread with no butter.

I like to snack on dried fruits in the evenings after workout, should I stop doing this after say 6pm? It's watching TV I get the most hungry.

One more thing: Switch running from evening to morning? How come man?

I'm not looking for anything breathtaking. Just to shake that puppy fat off my chin, and belly.


And to shrink my beer-gut a little.

Muscles on my arms can wait, although I'll keep pumping iron as the toning is coming on well.
 
If you switch your running from evening to morning and do it on an empty stomach (i.e. don't eat until after you've finished, about one hour afterwards in a perfect world) you force your body to burn into its fat stores as there is no fuel to feed off whilst training. Only works mind if you've kept away from food, particularly carbs, the evening before.

I'd also say try and get all your main eating done before 6pm, maybe some nuts after this but I wouldn't be eating them after 7pm.

The added bonues is that the fasted cardio should kick your metabolism into top gear.
 
i would never do cardio empty cause sure you burn fat, but u also burn muscle.

better off eating something healthy before your run like energy bars or cereal that are high in fibre low on sugar.
 
mucleboywannabe said:
i would never do cardio empty cause sure you burn fat, but u also burn muscle.

better off eating something healthy before your run like energy bars or cereal that are high in fibre low on sugar.

when fat loss is your main goal, this is a risk some are willing to take. As long as your weight routine is in order, the loss is negligible.
 
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