Hi folks,
I'd appreciate any comments/feedback on my plan...
A couple years ago I lost alot of weight due to lack of caloric intake because of a digestive illness (went from 185--> 135lb within 6 months). One great side effect of being horribly sick is that I did enjoy being skinny. I stayed skinny & sick for over a year.
Well then I got healthier, started eating alot of crap, and gained all the weight right back. Its amazing how easy it is to eat healthy when fatty foods cause you pain.
For the past 6 months I've been yo-yo'ing, trying to get fit, trying to lose weight. As of today I weight 190lb. I've done an okay job at adhering to exercise ~ 3 times a week, but done nothing about the diet.
Well now I can barely fit in my pants (i'm 34" waste), and want to make a real effort.
My goals:
..Get to under 150lb and stay there.
..Improve my hockey game (i play recreational roller hockey)
..Be able to fit into some of the clothes I bought while I was sick
..Attract a hot girl
..Do the above as quickly as possible.
I've done alot of reading all over the net for the past 6 months, and here's my current plan of attack:::
Diet:
====
Breakfast~(7am): bowl of cereal & skim milk
Brunch Snack~(10am): fat free yogurt or something calorically similar
Lunch~(12:30pm): grilled
chicken sandwich, fruit
Afternoon Snack~(3pm): Something healthy not too much quantitiy.
Dinner~(7pm): Indian food (I'm indian), nothing fried, nothing oily
If I get hungry in the middle: eat grapes, apples, oranges, etc
Only liquids should be water or milk. Diet soda if i really need soda.
Exercise: 1-2hr/day
===============
Pretty much follow the "Body For Life" weight training rep scheme and its cardio scheme but schedule it differently.
I'll be hitting each muscle group twice a week. The cardio might be excessive but if it doesn't hurt my progress, and I'm able to do it I don't see why not atleast try.
I'm going to do it all (or as much as possible at home -- I've got free weights & a treadmill). I can make it to the gym once or twice a week if I need to do an exercise that I can't do at home.
Saturday Morning:
....Hockey Game (1hr)
Saturday Evening:
....Barbell Back Squats (~8 min)
....
Barbell Bench Press (~8 min)
....Dumbell Lunges (~8 min)
....Shoulder Press (~8 min)
Sunday Morning:
....Standing Heel Raises (~8 min)
....Bent Over Row (~8 min)
....SitUps (~8 min)
....Deadlifts (~8 min)
....cardio (~20 min)
Sunday Night:
....pylometrics (~10-20 min)
Monday Morning:
....Dumbell Curls (~8 min)
....Barbell Back Squats (~8 min)
....cardio (~20 min)
....walk (~20 min)
Monday Evening:
....Barbell Bench Press (~8 min)
....Dumbell Lunges (~8 min)
....pylometrics (~10-20 min)
Tuesday Morning:
....Shoulder Press (~8 min)
....Standing Heel Raises (~8 min)
....cardio (~20 min)
....walk (~20 min)
Tuesday Night:
....Bent Over Row (~8 min)
....SitUps (~8 min)
....Deadlifts (~8 min)
....Dumbell Curls (~8 min)
Wednesday Morning:
....cardio (~20 min)
....walk (~40 min)
Wednesday Night:
....walk (~60 min)
Thursday morning
....cardio (~20 min)
....walk (~40 min)
Thursday night
....walk (~60 min)
Friday:
....let body relax for saturday's game
Is there any weight exercise that I'm missing or that would be better for a particular group than the one I have listed?
The biggest issue I see is the mental issue: Ignoring the cravings for popeye's fried chicken or greasy pizza.
The walking may be unnecessary but its in there for 2 reason:
1. Burn extra calories early on (as long as it wouldn't impede muscle growth?)
2. I want to learn a foreign language so am going to be spending the time listening to audio tapes anyways so might as well be on the treadmill instead of sitting on my bed.
I think the only way I'm actually going to go thru with this is if there's some kind of accountability. For that, I'm going to keep a list of all my caloric intake and exercise schedule. I'll try to post that in this thread weekly (another form of accountability).
Any suggestions/comments?
I'm sure that others will offer constructive feedback.
Linear Mode
