need help shaping up new today
Moderators: Boss Man, cassiegose
need help shaping up new today
Hi just joined today need help with everything shaping up, cardo, want to get 35lbs off 5' frame anyone out there that can help me.
Re: need help shaping up new today
This is the sort of thing I've posted before, that might help.
Any other questions feel free to ask.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
1/2 Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Barbell Rows, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
An instructor would be able to help you.
If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.
So your weights and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
As I say, any other questions or minor modifications, especially to diet options, feel free to ask.
Any other questions feel free to ask.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
1/2 Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bent over Barbell Rows, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
An instructor would be able to help you.
If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.
So your weights and cardio schedule could look something like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
As I say, any other questions or minor modifications, especially to diet options, feel free to ask.
Re: need help shaping up new today
Nutrition makes a big difference. Have you heard of Paleo before? If you want to see results quickly and start feeling better, you could try a 30 day Paleo Challenge. I did one a year ago and dropped 10 lbs and 9" in one month, and that was without much exercise at all (which is still really important!)
Here's a clear link to help you figure out how to do it if you're interested, I didn't go to this gym, but I just googled it and found it was the most clear explanation:
Paleo Link
Here's a clear link to help you figure out how to do it if you're interested, I didn't go to this gym, but I just googled it and found it was the most clear explanation:
Paleo Link