Help needed with diet and exercise please

xtremedetailz

xtremedetailz

xtremedetailz

Soldato
Joined
16 Jun 2010
Posts
3,438
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 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 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 ?
 
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 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 ?
 
Ok cool, it just felt like i was well outta shape lol.

So get on the treadmill for say 45 mins ? walking or jogging or just untill i hit my target heart rate ?

So what heart rate would you aim for ?
 
Ok cheers guys,

How many times a week would you recommend doing cardio for best results ?

I am going to try and get back into the gym and start lifting weights also. I would expect to do that at least 3 times a week.
 
burrell said:
With cardio the more often the better (within reasons obviously ;))

On the weights side, have atleast a 48 hour break between each weights session, and have a decent portion of protein afterwards. I'm not a fan of the shakes and supplements, if you can build a chicken from an egg, then you build some pretty decent guns with them too! ;)
Click to expand...

So what would you recommend ? What days for cardio and what days for gym ?
 
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