Guys I need your help for weight loss...

[junglist_but_not_any_more]

Hiya

Right, well i've been reading up a lot of the threads in here to gather as much advise as I can but I have a few questions for all you gym rats out there to help me shape up for summer.

Basically, I started losing weight in January of this year and did quite well up until a point but have since got a bit lazy about it all. On 1st Jan 2008 I weighed 17st 7lb.

Today, I weigh 15st 12lb and am 25% bodyfat - I am not happy about this. When I started my regime I was going to the gym 4 times a week and eating fairly healthily. The main thing i'm not happy with is I have a belly. Like a full on flabby belly. I do not like this and need to lose this. I believe I have brought this on entirely by my own fault due to excess drinking and the like.

Now, i've had enough of this on/off weight loss and want to get myself into a proper routine so I can shed the excess fat and tone up a little bit. I'm not expecting to look like Arnie in 12 weeks time or anything...haha

So, i'll try and cut this down a bit because i'm babbling...I go to the gym four times a week: what do I want to be doing in these sessions? A typical session for me would be 45 minutes of Cardio (split between treadmill and cross-trainer) and then about half an hour of resistance weights (No particular routine, just use whatever machines are available in the gym).

Diet - I know this will entirely need to go hand in hand with what I do at the gym in order for me to achieve my goals. Another question though...what do I need to be eating?

I hear smaller more regular meals are good, I have tried this but can't seem to lose weight at any rate at all at the moment. A typical day for me would be: bowl of weetabix in the morning, cereal bar around 11am, sandwhich around 1pm, yoghurt and fruit around 3.30pm and then something like a small pasta dish after I get home from work/the gym.

What foods are filling, yet low in calories/protein?

Sorry for the long post, i've tried to keep it as concise as possible but i'm just trying to get myself into a routine for the next 12 weeks or so, so I can hopefully start seeing visible results. Is this feesible?

Thanks for any input!

 

[Chong Warrior]

Why do you want foods low in protein? Protein is your friend when looking to lose bodyfat. It helps build muscle and is good for keeping you from feeling hungry all the time... because it's filling

From your diet example your diet seems almost totally carbs, you need to get protein higher. I would recommend you look at trying a low-carb diet for 2-3 weeks to try and sort out your insulin sensitivity... no need to do it for life, even a few weeks might help.

If you're dedicated enough to hit the gym 4x times a week I'd recommend you try doing the weights first and then do the cardio afterwards. Something like:

Day 1: Chest & Biceps
Chest Press or Bench Press - 3 sets of 8-12 reps (60 sec rest)
Dips (assited if needed) - 3 sets of 8-12 reps (60 sec rest)
Flyes or pec dec - 3 sets of 12-20 reps (45 sec rest)
Standing Barbell Curl - 3 sets of 10 reps (60 sec rest)
Cardio - 30 mins

Day 2: Legs
Squats - 3 sets of 8-12 reps (90 sec rest)
Leg Press - 3 sets of 8-12 reps (60 sec rest)
Leg Curls - 3 sets of 12-20 reps (45 sec rest)
Calf Raises - 3 sets of 12-20 reps (45 sec rest)
Cardio - 20 mins

Day 3: REST

Day 4: Back
Chin-Ups or Cable Pulldowns - 3 sets of 8-12 reps (60 sec rest)
Barbell Rows or Cable Rows or T-Bar Rows - 3 sets of 8-12 reps (60 sec rest)
1-Arm DB Row - 2 sets 15 reps (30 sec rest between each arm)
Hyperextentions - 3 sets of 10 reps (60 sec rest)
Cardio - 30 mins

Day 5: Shoulders
Standing Barbell Press - 3 sets of 8-12 reps (60 sec rest)
Shrugs - 3 sets of 8-12 reps (60 sec rest)
DB Lat Raises - 3 sets of 12-20 reps (45 sec rest)
Dumbell Rear Raises - 3 sets of 12-20 reps (45 sec rest)
Cardio - 30 mins

Day 6: REST

Day 7: REST

 

[junglist_but_not_any_more]

Wow thanks for that! Very helpful post - much appreciated.

Sorry it was a typo on the low in protein thing, I meant high in protein.

I see what you're saying about high in carbs - what foods do you recommend that would help my diet along? Apologies, i'm absolutely clueless when it comes to this hence where I am at the moment.

 

[Fraggr]

Meat, fish, fruit, vegetables.

Cut down on carbohydrates (crisps, chocolate, snacks in general - replace them with something more filling, like a bowl of cereal; this will be lower/the same in terms of calories, and will fill you up for longer).

You can eat whatever you want, as long as you are in a calorie defecit. That is the only way to lose weight. I say what I said above as it is easier to create a calorie defecit with lower calories as you need to exercise less.