Exercise after work! Suggestions and Advice needed.

bindip1

bindip1

bindip1

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12 Feb 2007
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354
Hey all.

I am posting this to make sure I’m on the right tracks and for any advice to help with my weight loss. However the biggest concern for me at the moment is my exercise plan whilst working. I recently started a new job and I have found it extremely hard to work out like I used to.

I’ll give you a background of myself before I started my job so you can see my overall progress so far, if you guys can give me any more tips and advice that would be great :D.

The main thing I want to get out of this is advice about exercising after work. But any other suggestions or advice would be great !!!

Weight
Graduated from university in August, but the pressure of the final year meant I seriously put the pounds with an awful uni diet of take away’s, booze and snacks. I knew it was time to step up and sort my weight out with my free time looking for employment.

My starting weight in August was 147 kg (23 Stones) and I am 6,4 ft. So for me my ideal weight would be about 100kg (15 Stones) for my height.
Diet

Like I said before uni diet was awful but since August this has been roughly my diet, alternating between each foods:

Breakfast (7.00am)
Bran flakes / Oats / Rice cripes / Porridge / Wholemeal toast / Eggs

Mid Morning Snack (10.00am)
Banna / Apple / Oats bar / Rice cripes bar

Lunch (12.00pm)
Ham, turkey, tuna or chicken salad sandwich (wholemeal)
With a selection of raisins, almonds, Brazilian nuts, dried fruit

After work (5.00pm)
If I’ve had cereal in the morning ill have an egg or alternate if I’ve had eggs in the morning to cereal.

Dinner (7.30pm)
Chicken breast / fish with a large selection of veg
Sometimes whole meal pasta with veg

There are the odd weeks where I go out for a meal with friends, but I make sure I stick to this diet and work harder in the gym the next day. But in terms of my diet are there any more suggestion or things I should add/remove to it ?

Exercise
For my height, people keep saying I’m not fat, I’m just big boned, but I’m quite sick of hearing that. I’m quite a sporty person; I was in the school football, rugby and cricket teams. My problem has been finding a good routine and also just stop making excuses and being lazy about exercise. Since august I’ve been proactive and here’s my routine:

Day 1
10 min warm up / stretches
40 min tred mill interval
10 mins boxing
20x push ups
30x sits ups

Day 2
10 min warm up / stretches
30 – 40 min Bike
40x Squats
20x Burpees
20 push ups

Day 3
Weights for about an hour and half

Day 4
2 hours of badminton with mates

This was my routine since August where I weighed 147kg, to my current weight of 131kg so 3 stone loss.

Current Exercise

Friday - Weights

Saturdays - I’ve started running 6 – 8miles out door with mates. It feels really good, we do it as interval but running outdoors is great and I’m quite surprised I’m keeping up with my mates!

Sunday – a bit of tred mill or bike

Since I’ve started work it’s only my exercise plan that’s taken the hit. I don't get back from work till 6.30pm and I’m in bed by 10.30pm. My problem is trying to find a routine to exercise after work, I just feel quite nackard to do my normal routines stated above.

How affective would it be to do short 15 – 30 min sessions after work. I think this is the area I am really lacking and need the most advice of them all at the moment.

Overall I am quite happy with my progress. It’s slow and steady, but I am feeling the benefits, I’ve gone down 3 belt buckles, and 6inchs dropped on my jean size. I suppose I do get frustrated at times that the progress is slow but then again I have a lot to lose.
 
could go for a run in the evening for half an hour while you get your fitness up. yes you can run 6-8 miles on a weekend but after a day of work you wont at first.

also what job do you do ?? if its physical or at least on your feet all day maybe you mite want to tweak your diet.

also getting home at 6:30 after a 5 oclock finish (im guessing with you up at 7am) means one hell of a comute, maybe find a gym closer to work and hit it before the journy home so you can snooze afterwards or at least zone out :P
 
Work in IT, so im mainly just at my desk most of the time. I'm thinking of going on walks during my lunch breaks.

Yea it's 50 miles to and back from work, so 100 miles round trip a day. I will check out the local gyms to see what the rates are like.

Any advice on my diet and overall progress? Thanks for the advice so far :D
 
How many calories are you eating per day for starters?

Two scrap the cardio or reduce them and lift 4 times a week. Without lifting you will turn skinny fat.
 
I'm also overweight and in IT.

I do 30 mins on the cross trainer most nights, feel much better for it.

I also don't eat evening meals anymore, sometimes a meal at lunch, but usually I'll just not have a main meal - makes things much easier.

I like to have passtime snacks, e.g. mints, ryvita, apples, yoghurt - to subdue hunger as and when.
 
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I think depending on your amount you want to lose and the speed, I'd personally be on 1600cals which is what I'm on for a 2.5lb/loss each week.

Also billy read up on this, your totally wrong on everything. Your not doing weights so practically starving yourself at night will see huge muscle loss.
 
Start off with dumbbells, 10 kg on each arm. Just doing the arms and legs.

I've got one those multipurpose weight machines. I move onto this once I've done a few good sets with the dumbbells.

I do 10 reps and 3 sets for each exercise, working on the biceps, triceps, arms, legs, chest.

How affective would a 15 - 25 min weights session during the weekday be ? around 20 - 30 mins I could fit in a few day during the week, what would be affective exercises for weight loss in such a short space of time. In terms of my weight loss how is it at the moment, I'm not to sure if it's about right or to slow for stuff I've been doing so far. To me it feels slow
 
Can you tell me what actual exercises you're doing?

By the sound of it you're doing bicep curls, but no idea what you're doing for your triceps, chest or legs. But bicep curls are almost a total waist of time for your goals.

If you're cutting out your evening meal it looks like you'll be getting next to no protein. You're going to be dropping as much muscle as fat...
 
bindip1 said:
Start off with dumbbells, 10 kg on each arm. Just doing the arms and legs.

I've got one those multipurpose weight machines. I move onto this once I've done a few good sets with the dumbbells.

I do 10 reps and 3 sets for each exercise, working on the biceps, triceps, arms, legs, chest.

How affective would a 15 - 25 min weights session during the weekday be ? around 20 - 30 mins I could fit in a few day during the week, what would be affective exercises for weight loss in such a short space of time. In terms of my weight loss how is it at the moment, I'm not to sure if it's about right or to slow for stuff I've been doing so far. To me it feels slow
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You need to structure a good post workout meal with plenty of protein in.

15-25minutes won't be effective you need to be pushing a good 30-45minute dumbbell session.

You also need to do splits.

So a good routine working shoulders/traps/biceps/triceps/chest although most forearm work will be done with bicep/tricep work.
 
I might be missing the point here as you guys seem to think the OP's objective is to be ripped.

I read it to mean he's trying to get his weight under control despite his lifestyle. That's the same thing I'm doing, and I'm just saying what's working for me. I'm a total novice, just stating personal experience.
 
billysielu said:
I might be missing the point here as you guys seem to think the OP's objective is to be ripped.

I read it to mean he's trying to get his weight under control despite his lifestyle. That's the same thing I'm doing, and I'm just saying what's working for me. I'm a total novice, just stating personal experience.
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No we know what the OP is saying and I'm saying unless he wants to be skinny fat, with no muscle by the end of it, he needs to lift to maintain that strength.
 
ElliottJames said:
No we know what the OP is saying and I'm saying unless he wants to be skinny fat, with no muscle by the end of it, he needs to lift to maintain that strength.
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In terms of my lifestyle I think the changes I've made are working, albeit at a slow rate.

My goals are to be at a healthy weight of 15 stones, but to also look good, like you said not just skinny fat, but I'm no way thinking of ripped, since I know that's a long long way off. However, weights are important to ensure the fat im losing is being turned into something and not just a flabby mess.

To what icecold was saying, I don't skip any meals since I know they are a very important source of fuel for the body.

Not sure of the correct names but ill give it a go :p
Workouts for weights include:

Core
Cable Crunchs
Dumbbell Push ups
Dumbbell Wood chopper
Sit ups

Lower Body
Dumbell Lunge
Dumbbell Squats
Cable work
Dumbbell Power Lift

Chest
Dips
Dumbbell Press
Telle Fly
Bench Press

Arms
bicep curls
Press
Rows
Forward Raise

Those are the ones i can remember and a lot of other stuff is on the multi gym, heres a link to something similar that I have: http://www.bh-uk.co.uk/_images/_images/l/1215.jpg

I used to do all this in a good few hours session.

But since my time is limited whats the best exercises using weights in a short period of time to burn the most fat and loss weight ? Are protein bars also worth getting or not ?
 
icecold said:
Can you tell me what actual exercises you're doing?

By the sound of it you're doing bicep curls, but no idea what you're doing for your triceps, chest or legs. But bicep curls are almost a total waist of time for your goals.

If you're cutting out your evening meal it looks like you'll be getting next to no protein. You're going to be dropping as much muscle as fat...
Click to expand...

Just noticed this and was wondering if you were trying for a pun with the waist of time comment :D:o
 
bindip1 said:
I used to do all this in a good few hours session.

But since my time is limited whats the best exercises using weights in a short period of time to burn the most fat and loss weight ? Are protein bars also worth getting or not ?
Click to expand...

Find more time? You can't be that busy that you can't find an hour or so a couple of days a week for weights.

Also hit the big exercises like
1.Squat
2.Deadlift
3.Chest Press (Bench Press)
4.Rows
5.Chin-up/Pull-up
6.Military/Standing Pres
7.Dips

Those are all compound exercises and will hit all the muscles in your body if you keep the right form etc. I try to vary my routine every 12 weeks or so but have all of these or variations of all of them in there all the time.
 
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