Cooper2085
New member
Hi all, first time poster here.
As my title says im unfit and overweight. Im ready to make a change and sort this out. Im 5ft-10.5" and weight 280lbs. I have a huge stomach, but great calfs from carrying all this weight round!
I dont want to diet, but i will be cutting out all takeaways which are the bane of my life. Its so easy to just grab a big mac or order chinese at night. My lifestyle over the last few years was fast and furious, working 100 hours a week, relying on fast food and coffe to keep me going! But this has changed over the last year, i now work 42 hours a week, problem being its in a office! I sit behind a desk for 9 hours a day, and at night i spend time with the family watching TV or playing games with them (im 28 btw, married with 2 young kids).
Iv got it in my head to do 4 visits to the gym, Tue,Wed,Fri and Sun. I will be going before work in the week and during the day on Sundays. Im not looking for a miracle cure to being fat, i want to make this routine part of my lifestyle. This is the current plan for the gym:
Chest Press 12 2 Keep action smooth
Shoulder Press 12 2 Don't stop at the start or end of the rep
Lat Pulldown 12 2 Pull to the top of your chest
Seated Row 12 2 Keep back straight
Leg Press 12 2 The bigger the movement the better!
Leg Curl 12 2 Smooth movement
Dumbbell Bicep Curl 12 2 Start with arms straight
Tricep Pushdown 12 2 Don't move upper arms
Abdominal Crunch 20secs 2 Use a mat or machine
Leg Raise 12 2 Slight bend in the knees
Treadmill Aim to jog comfortably for 10-20 minutes: Aim to raise the incline by 2-3% Comfortable running pace, you should be slightly out of breath and just able to hold a conversation.
Cross-trainer 12 - 15 minutes
Resistance level minimum 8
Random Programme Comfortable pace, aim for a good rhythm, lower the resistance level if it is too strenuous.
This is taken from my new gyms website, and should take around an hour during the week, and il add more cardio at the weekend.
Im looking for any nutrional advice i can get, and any excercise advice. I know il struggle on the food side, i can cut out chocolate and i dont really drink but will moving onto things like fresh egg pasta and brown rice be good for me or shoud i avoid them as well?
Look forward to hearing from you all anyway!
As my title says im unfit and overweight. Im ready to make a change and sort this out. Im 5ft-10.5" and weight 280lbs. I have a huge stomach, but great calfs from carrying all this weight round!
I dont want to diet, but i will be cutting out all takeaways which are the bane of my life. Its so easy to just grab a big mac or order chinese at night. My lifestyle over the last few years was fast and furious, working 100 hours a week, relying on fast food and coffe to keep me going! But this has changed over the last year, i now work 42 hours a week, problem being its in a office! I sit behind a desk for 9 hours a day, and at night i spend time with the family watching TV or playing games with them (im 28 btw, married with 2 young kids).
Iv got it in my head to do 4 visits to the gym, Tue,Wed,Fri and Sun. I will be going before work in the week and during the day on Sundays. Im not looking for a miracle cure to being fat, i want to make this routine part of my lifestyle. This is the current plan for the gym:
Chest Press 12 2 Keep action smooth
Shoulder Press 12 2 Don't stop at the start or end of the rep
Lat Pulldown 12 2 Pull to the top of your chest
Seated Row 12 2 Keep back straight
Leg Press 12 2 The bigger the movement the better!
Leg Curl 12 2 Smooth movement
Dumbbell Bicep Curl 12 2 Start with arms straight
Tricep Pushdown 12 2 Don't move upper arms
Abdominal Crunch 20secs 2 Use a mat or machine
Leg Raise 12 2 Slight bend in the knees
Treadmill Aim to jog comfortably for 10-20 minutes: Aim to raise the incline by 2-3% Comfortable running pace, you should be slightly out of breath and just able to hold a conversation.
Cross-trainer 12 - 15 minutes
Resistance level minimum 8
Random Programme Comfortable pace, aim for a good rhythm, lower the resistance level if it is too strenuous.
This is taken from my new gyms website, and should take around an hour during the week, and il add more cardio at the weekend.
Im looking for any nutrional advice i can get, and any excercise advice. I know il struggle on the food side, i can cut out chocolate and i dont really drink but will moving onto things like fresh egg pasta and brown rice be good for me or shoud i avoid them as well?
Look forward to hearing from you all anyway!