Some strategy help needed!

N

nedian

0
Hello everybody,
I'm currently 135(Around 290pounds)kgs and 188 cm(74 inches I believe.) in height.

I've been through a program at a hospital here, and I've learned alot about both training and food.
But I am still abit unsure about what to do.

I know my max pulse is 106, and my recommended pulse should be around 98 while running for full when doing interval training. So that's fine.
But I don't really know what I should get my pulse upto while warming up / resting.

Also, I'm abit unsure what else I should do for a guaranteed weightloss -- Seeing how I'm a tad overweight.

During the project at the hospital I lost several kilos, and I replaced alot of fat with muscles (So that's why the weightloss isn't that huge.). To be precise I think I gained over 24% more muscletissue, which is kinda good!


So:
Should I buy protein powder, kreatin or anything similar to start out with? I don't really need to gain much (I wouldn't think atleast : p), and I have some problems with my back and I want efficient weightloss. Also; Does anyone have any tip for how to get my fatburning up to speed?
Please come with tips on how to achieve this! Much appriciated!

Appriciate all the help I can get! I'm so sick and tired of my body. It has been just way too long without doing much!

And by the way: Any recommendations for small snacks inbetween "big meals"? I can't seem to think of any.
 
Are you sure your max pulse is 106? o_O thats extraordinarily low. Average max is around 180.

Your warmup should increase your heart rate by about 20-30%, then moderate intensity should bring it up to 50-60% of max, and max intensity should get you to 70-90% of max heart rate.

Just eat well and do cardio, at your weight, the fat should fly off.

P.S. Nuts are a great snack in between meals. Lots of great healthy essential fats and some protein and fiber.
 
Hmm.. I actually threw the paper with the max pulse and stuff out by accident earlier this year when cleaning up. So now you are getting mighty confused!

I'll check and see if I can find some info or something that I've written down. ^^

Thanks for the tips tho! What kind of nuts by the way?

Ah, now I remember! It's 198 is what is was.

Well, I think I might create a blog to help me motivate myself abit. Is there any interest in reading this?
 
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Also, does anyone have any protein (or similar) to recommend me?
Protein is probably way off, but I'd like to have something to compensate with the training, such as what to eat before training, maybe something to get my energy abit up and so on! Open for all suggestions! Vitamins and so on. ;)

What's an "recovery drink" ?
 
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Hi, Nedian--Congrats on your porgress thus far!:sport:

You mention that you have some back issues. Since you are just getting started, and carrying extra weight, I'd be careful to be sure no tto aggravate that. You can achieve dramatic results by eating "clean" and doing cardio, as well as some resistance training to help build a well-balanced muscle base.

Concentrate really hard on your diet. Check out LV's grocery list here for good suggestions for foods to eat. Try to eat 5-6 smaller meals rather than any "big meals", as a constant fuel source is best for your body rather than bigger meals.

Suggestions for lean proteins: chicken, turkey, lean ham, tuna, salmon, fish, etc. Nothing fried.

Suggestions for snacks: yogurt (lowfat, sugar free), bananas, cottage cheese. Nuts are great but are high calorie, so no more than a small handful.

Have you calculated your proper calorie deficit? Are you tracking what you eat?
 
ideas for snacks

Hey Nedian,

My favorite snacks lately have been two things:

1- Plain Greek yogurt (it's thicker and creamier than regular yogurt) topped with a few slivered almonds and a little honey

2- Chocolate banana peanut butter protein shakes - I freeze the banana, use about a teaspoon of PB, plus chocolate soy protein powder and add a few ice cubes to soy milk and blend - yum!

Both are delicious, healthy and leave me feeling full!

I hope that helps!
 
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