diet and exercise/fitness help

antc

antc

antc

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Nottinghamshire
Hi, im looking for some help with my diet and im looking to start doing some exercise as well, maybe jogging/running, some more cycling and i have weight bench and weights.

Im currently 6ft 4inchs and weight 17st 3lbs.

i have been pretty much the same weight for the last year, loosing the odd pound and putting it back on.
im looking to loose some weight, maybe get down to arround 13.5 to 14.5 stone, as this is supposed to be the correct wieght to hight ratio for me.

with regard to my diet it kind of varies, sometimes i miss breakfast, but when i do eat breakfast its either 2 slices of toast or a bowl of oat a bix.
lunch tends to to be a ham or cheese sandwich with lettuce and cucumber, with crisps and an apple.
evening meal varies tbh, too many things to list :(


personally i dont think the diet is too great. i think i need to cut out all the rubbish likes crisps, too much bread and snacking between meals and eat more fruit and veg and maybe some seeds.

also i have been trying to go for a 20 min walk at lunch times as there is a country park 2 mins round the corner from work.

i drink about 1 litre of orange squash a day while at work and at least another couple of pints of squash when im not at work. would sat at least 2 litres of squash a day. i dont mind just drinking plain water.

im really in need of some serious help with this as i need to shift this excess weight i have put on in the last 3 years or so from being in an office job.
 
antc said:
Hi, im looking for some help with my diet and im looking to start doing some exercise as well, maybe jogging/running, some more cycling and i have weight bench and weights.

Im currently 6ft 4inchs and weight 17st 3lbs.

i have been pretty much the same weight for the last year, loosing the odd pound and putting it back on.
im looking to loose some weight, maybe get down to arround 13.5 to 14.5 stone, as this is supposed to be the correct wieght to hight ratio for me.

with regard to my diet it kind of varies, sometimes i miss breakfast, but when i do eat breakfast its either 2 slices of toast or a bowl of oat a bix.
lunch tends to to be a ham or cheese sandwich with lettuce and cucumber, with crisps and an apple.
evening meal varies tbh, too many things to list :(


personally i dont think the diet is too great. i think i need to cut out all the rubbish likes crisps, too much bread and snacking between meals and eat more fruit and veg and maybe some seeds.

also i have been trying to go for a 20 min walk at lunch times as there is a country park 2 mins round the corner from work.

i drink about 1 litre of orange squash a day while at work and at least another couple of pints of squash when im not at work. would sat at least 2 litres of squash a day. i dont mind just drinking plain water.

im really in need of some serious help with this as i need to shift this excess weight i have put on in the last 3 years or so from being in an office job.
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Quite a lot of calories in all that orange squash, switch to water :P
 
Definitely try and make time for breakfast, even if it is only a banana or something, it kickstarts the metabolism for the day.

If the squash isn't the low calorie kind ( Robinsons Special R or similar) then it would be worth switching.

Bread isn't all that bad if its wholemeal, granary etc, but as you know the crisps should go!

The most efficient way to burn fat off during exercise is at 60-70% max heart rate (rule of thumb calculation 220 - your age, though there are better ways to calculate it if you go down this route), and HRMs can be picked up dirt cheap nowadays. (£10 at lloyds pharmacy)

Edit: GordyR's bodybuilding sticky has some good info for weight loss as well, look at the 'cutting' section.
 
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Gavstar said:
Definitely try and make time for breakfast, even if it is only a banana or something, it kickstarts the metabolism for the day.

If the squash isn't the low calorie kind ( Robinsons Special R or similar) then it would be worth switching.

Bread isn't all that bad if its wholemeal, granary etc, but as you know the crisps should go!

The most efficient way to burn fat off during exercise is at 60-70% max heart rate (rule of thumb calculation 220 - your age, though there are better ways to calculate it if you go down this route), and HRMs can be picked up dirt cheap nowadays. (£10 at lloyds pharmacy)

Edit: GordyR's bodybuilding sticky has some good info for weight loss as well, look at the 'cutting' section.
Click to expand...


sorry for the noob question but what are hrms? :o
 
Gavstar said:
The most efficient way to burn fat off during exercise is at 60-70% max heart rate (rule of thumb calculation 220 - your age, though there are better ways to calculate it if you go down this route), and HRMs can be picked up dirt cheap nowadays. (£10 at lloyds pharmacy)
Click to expand...

I guess it depends on what you would class "efficient" as ;)

I find that one or two sessions of interval training (or HIIT) works best for me, and if the boffins are right, would help to keep the amount of time that you spend in the gym on cardio down as well as ensuring that you burn more calories after you leave the gym too.

Antc - Good luck with your efforts though. You are about the same size (and I suspect shape) as I was, though I'm down to 14s 6lbs at the moment after a year of trying (unsuccessfully) to avoid crisps and snacks. ( I have very little willpower unfortunately :mad: )
 
Sadgeek said:
Antc - Good luck with your efforts though. You are about the same size (and I suspect shape) as I was, though I'm down to 14s 6lbs at the moment after a year of trying (unsuccessfully) to avoid crisps and snacks. ( I have very little willpower unfortunately :mad: )
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i know exactly what you mean mate. I really really need to make the effort though, wanna get my fitness up and loose my excess weight, maybe even start playing football next season. not sure if thats too realistic but its a target at least.

i have my weight bench and my bike. add in a little jogging hopefully and the weight my start to shift. its just making myself get out there and do it i find hard sometimes, especially now we are coming up to the cold weather and dark nights and so on.

so far i have come up with an exercise plan, 45 mins weights monday, wednesday and friday and 30 mins jog tuesday and thursday with saturday and sunday as rest days.

not sure what people think to this, the only thing i was thinking was swapping the two around and goign jogging mon, wed and fri. the thinking behind that is doing more cardio will hopefully remove the fat quicker.

any thoughts on this would be be very useful at this stage.

cheers
 
If your aims are primarily to lose weight, then do more cardio like jogging, swimming or cycling. By doing weights, you may find it hard to lose weight when you are building muscle at the same time, that is unless you are going for low weights at high reps. :)
 
Linoge said:
If your aims are primarily to lose weight, then do more cardio like jogging, swimming or cycling. By doing weights, you may find it hard to lose weight when you are building muscle at the same time, that is unless you are going for low weights at high reps. :)
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ok good call, i think will swap them round, or maybe leave out thw eights for now and go jogging every night. i think my primary aim is to loose all the excess weight, then i want to build some muscle up.

anyone have any advice on starting off jogging for the first time, i used to do quite a bit of cross country when i was back at school, although that was a while ago. i only have some adidas asto turf trainers at the moment. im thinking that may be the first port of call proper footwear. what about warming up and warming down??
 
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