This is my new PLAN. Is it good or bad?

[omgitscole]

Ok so as I stated before in my last thread. I am sick of feeling trapped. So ive come to seek support from those of you here online. Fitness has always been a interest of mine but ive always been to ashamed to go into the gym to see some of you with massive 8 packs and .2039023% body fat, that I never really gave it a shot. So.. with that being said, I am ready to do whatever it takes. So I sat here for about 20 minutes thinking about this. I dont know all of the exercise "names" but I know of them. Please add things in to make this better for me. I know mine isn't going to be that great so if you could please add your input.

PS: I was going to follow this meal-plan religiously 6 days a week, with 1 cheat day (possibly). Please let me know if this meal plan sounds ok.

Here are my stats, 6'1 275, and since im saying how much I weigh for my own sake I will say I probably dont look as fat as someone you would think that weighs 275 for some reason... last trainer, was kinda shocked that I weighed that much, he said I looked like i weighed about 235-240, anyways. Lol. I have a very athletic build, with braud shoulders.


Ok so heres the meal plan
Meal 1 - 1 egg, 1 bagle or Toast (BREAKFAST)
Meal 2 - 2 cans of tuna, 1 boiled egg (LUNCH)
Meal 3 - Bannana or Apple
Meal 4 - 2 slices of turkey, carrot
Meal 5 - Grilled Chicken Breast, Rice, (onions, tomato) (DINNER)
Meal 6 - Bannana, Or apple


Now I tried reading, but I dont understand how to figure out how many calories I should be eating per day to lose 2 pounds per week. So please enlighten me.



Heres the workout plan:

Mondays:
Vertical Lift - 4x10
Bench Press - 4x8
Incline Press - 4x8
I dont know the names of the other upperbody exercises.. but its using dumbells.
Cycle - 30 minutes


Tuesdays
Sit-ups 50 count (low i know)
Cycle 45 minutes


Wendsdays
I dont really know what to do here... i dont know if I should focus on lower body or not when, all im trying to do is drop weight, and keep muscle mass.

Thursdays
Vertical Lift - 4x10
Bench Press - 4x8
Incline Press - 4x8
I dont know the names of the other upperbody exercises.. but its using dumbells.
Cycle - 30 minutes


Fridays
Sit-ups (50 count)
Cycle 45 minutes

Saturdays
This would be the lower body.. i guess.


Sundays
Maybe do the upper body workout thing again?
I will atleast cycle 30 minutes








Does that even remotley sound decent? Please help......tell me whats wrong or right.. or what Else i should do.

 

[Dallen]

Now I tried reading, but I dont understand how to figure out how many calories I should be eating per day to lose 2 pounds per week. So please enlighten me.

It takes roughly 3500 cals to add or lose 1 pound of fat. With that said, you need a 7000 deficit per week to get 2 pounds weight lost. Of course, with exercise and proper diet, you can achieve this.

Does that even remotley sound decent? Please help......tell me whats wrong or right.. or what Else i should do

I think you're not resting your body. You need to rest everyday so that your muscle can rebuild, and on top of that you don't hurt yourself.

Try 5x of cardio per week, 3x weight lift per week. In order for cardio to be effective, you need to get your heart rate up and you need to do it for at least 20 minutes. Weight lifting requires that you lift heavy, but not impossible weights.

Good luck.

 

[(Silent)]

Ok so as I stated before in my last thread. I am sick of feeling trapped. So ive come to seek support from those of you here online. Fitness has always been a interest of mine but ive always been to ashamed to go into the gym to see some of you with massive 8 packs and .2039023% body fat, that I never really gave it a shot. So.. with that being said, I am ready to do whatever it takes. So I sat here for about 20 minutes thinking about this. I dont know all of the exercise "names" but I know of them. Please add things in to make this better for me. I know mine isn't going to be that great so if you could please add your input.

PS: I was going to follow this meal-plan religiously 6 days a week, with 1 cheat day (possibly). Please let me know if this meal plan sounds ok.

Here are my stats, 6'1 275, and since im saying how much I weigh for my own sake I will say I probably dont look as fat as someone you would think that weighs 275 for some reason... last trainer, was kinda shocked that I weighed that much, he said I looked like i weighed about 235-240, anyways. Lol. I have a very athletic build, with braud shoulders.


Ok so heres the meal plan
Meal 1 - 1 egg, 1 bagle or Toast (BREAKFAST)
To little protein to many refined carbs
Meal 2 - 2 cans of tuna, 1 boiled egg (LUNCH)
Complex carb needed, Do not eat tuna every day. Unless of course you want mercury poisoning!
Meal 3 - Bannana or Apple
This is more of a snack then a meal.
Meal 4 - 2 slices of turkey, carrot
PrePackaged? If so toss it. Behind the counter? Then keep it but add something more to this.
Meal 5 - Grilled Chicken Breast, Rice, (onions, tomato) (DINNER)
Brown rice only, DONT forget the veggies
Meal 6 - Bannana, Or apple
To few veggies, 5 should be your last meal not 6.

Now I tried reading, but I don't understand how to figure out how many calories I should be eating per day to lose 2 pounds per week. So please enlighten me.
Find your BMR here, , once done then subtract 350 to 500calories off of that coupled with exercise to begin loosing weight.

Heres the workout plan:

Mondays:
Vertical Lift - 4x10
Bench Press - 4x8
Incline Press - 4x8
I dont know the names of the other upperbody exercises.. but its using dumbells.
Cycle - 30 minutes

Tuesdays
Sit-ups 50 count (low i know)

Cycle 45 minutes


Wendsdays
I dont really know what to do here... i dont know if I should focus on lower body or not when, all im trying to do is drop weight, and keep muscle mass.

Thursdays
Vertical Lift - 4x10
Bench Press - 4x8
Incline Press - 4x8
I dont know the names of the other upperbody exercises.. but its using dumbells.
Cycle - 30 minutes

Fridays
Sit-ups (50 count)
Cycle 45 minutes

Saturdays
This would be the lower body.. i guess.

Sundays
Maybe do the upper body workout thing again?
I will atleast cycle 30 minutes

Being blunt i would call that an awful routine to say the least. Either follow an 4-5xdays a week upper/lower split (generally what I suggest for loosing weight). Or equally as good a 3xdays a week full body routine.
I suggest you try both for one week and decide which is for you.
Whichever one you choose it should be comprised of compound lifts. Little if any sissy isolations...


Cardio is your best friend. Keep it under 35minutes. Keep it intense throughout and continue to change it up. Do something different just about everyday.

Does that even remotely sound decent? Please help......tell me whats wrong or right.. or what Else i should do.
Whats important is your willing to change for the better

These are just simple and quick suggestions (im running low on time) for you to "Edit" what your currently doing. whether then completely redoing it.

After understanding your calorie intake. Start entering ALL your food and drinks into Fitday.com. After a couple of days come back with a link to your puplic profile so we can further adjust the macro breakdown and calories if needed.