Help needed with diet and exercise please

Soldato
Joined
16 Jun 2010
Posts
3,402
Location
Manchester
Right guys im after loosing some weight and toning up, now i used to go the gym quite a lot when i was in my early 20's but have not really done much since and i am now 29 (But never really bothered with cardio just weights)
I weigh 12st 10lb and im 5ft 7" tall and feel im overweight.
The thing is i have a treadmill at home so have no excuse for not doing cardio, but i just lack the motivation.
Another thing is where do i start on the treadmill not to overdo it ? A few months ago i was keen on doing it and started eating properly. My diet went like this :

9am - Breakfast - 2 handfuls of oats with 1 spoonful of honey
11-12pm - Snack - Apple or Banana
2-3pm - Lunch - Tin of tuna with light mayo on a brown pitta
5-6pm - Snack - Apple or Banana (if i had banana for morning snack would have the opposite)
8-9pm - Tea - One whole chicken breast marrinated with shwarzs cajun spice and olive oil, steamed carrots and brocolli and a handfull of brown rice.

Now i did that and lost 10-11lbs (was originally 13st 1lb) in 3 weeks while getting on the treadmill 2-3 times a week.
I used to jog on the treadmill and do 30mins at speeds of 5-6mph (not constantly, used to slow down to 3mph every 5-6mins as it was killing me) and cover 2.3-2.6miles but my friend said it was better to just walk at 4mph on a 7 incline for 30 mins which i tried and was very hard also.

Any advise on what to do exercise wise and any modifications to the diet you would recommend ?

Thanks
 
I'm no expert but i think you're doing the diet well, from what i've heard 5 or 6 small meals or (snacks) are better than 3 proper meals per day.

If you're not going to the gym and want to take it to the next level then i would go to the gym to do your running as i always find when i run at the gym i have more motivation as there are people around watching so i push harder to look better so i end up with better results.
 
I will also mix up the chicken and have salmon once or twice a week with the same veg and rice.

The only thing that worrys me about the diet is the tuna as it contains small amounts of mercury which is very bad for us (or so i have read).

But what could i replace my lunch with with thats high in protein and not chicken based ?
 
I will also mix up the chicken and have salmon once or twice a week with the same veg and rice.

The only thing that worrys me about the diet is the tuna as it contains small amounts of mercury which is very bad for us (or so i have read).

But what could i replace my lunch with with thats high in protein and not chicken based ?

Sardines,mackeral,turkey,lean beef mince/steak,pork chops with the fat trimmed off,eggs
 
I wanna try to keep dairy to a minimum but eggs sound good :) Is it just the whites or the full eggs ?

Does mackeral contain mercury like tuna ? I used to eat the tinned stuff in tomato sauce.

Whats sort of nuts ?
 
Ok if you will be doing both, have a look at the 2 stickys.
1 for running and the other for 'toning'.
 
From what i've seen just about any, just stay away from the salted and other ones of the kind.

And about the eggs TBH i'm not too sure.
 
I wanna try to keep dairy to a minimum but eggs sound good :) Is it just the whites or the full eggs ?

Does mackeral contain mercury like tuna ? I used to eat the tinned stuff in tomato sauce.

Whats sort of nuts ?

Keep the yokes in there the best bit not only taste wise but nutrient wise, and no it doesnt or at least not enough to worry about due to the fact its lower in the food chain so it doesnt feed on other fish and therefore get a build up of mercury
 
So i could replace the tuna for scrammbled egg on a brown piece of toast ?

As to the running i have read the sticky and it doesnt really help me much, or im not reading it properly.

Would you recommend running or speedwalking on an incline ?
 
I would have thought that walking with an incline used more of your anaerobic system so the running would be more benefitial becuase it uses the aerobic system more therfor burns more "fat".
 
I think that i must need to work up to that sort of level then, rather than jumping straight in the deep end. lol

So just turn the speed down untill i hit that level ?
 
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