I need weight loss

[adrianmurray96]

Hey...
i'm 19, and at this point gained a lot of size especially on thighs.
I'm 155kg at this momemt
Whats a good workout , diet and cardio plan for me?

[Boss Man]

What times do you eat at and what foods do you eat at those times?

Also do you do any training right now and if so what is it?

[adrianmurray96]

I'm eating vegetables and protein meals (light) 6 times a day. I just started. No training yet. Just regular morning walk.

[Boss Man]

Okay you're eating 6 times a day, but saying you eat vegetable and protein meals doesn't really explain things very easily.

I was looking for something like Breakfast: chicken and a banana, Snack: 2 rice cakes and a carrot, Lunch: chicken soup and a yoghurt. That's an example of what I wanted, basically something looking like a daily menu, because to me I have no understanding what a "protein meal" would consist of like you do and what kind of vegetables and quantity of those things you're consuming.

I don't need to know exact calorie amounts per meal, but the depth of understanding you've told me is a bit incomplete for me to gauge well enough your eating habits, but 6 times a day is a good strategy to use

As for exercise, the walking is good but would be able to use a gym, or would you be wanting to train at home and if so, would home workouts consist of body weight, or do you have any equipment, or would you be willing to purchase any equipment?

[adrianmurray96]

Orr ok. Umm... Sardine and split peas for breakfast with cucumber and what ever fruits I got. Lunch is fish or chicken with vegetables, a bit of rice not much , with fruit also. I am able to go to friend's gym but he has no machines just weights. He's a bodybuilder.

[Boss Man]

That meal plan is not bad for starters, but needs some work. I'd not have Fish more than 3x a week owing to the heavy metal content, certainly not if it's high metal stuff like tuna, but if it's lower metal stuff like salmon or tilapia, then I'd limit that to 100g per day if you had it 6-7 times a week.

ere are some options you can use, like microwave soups, baked beans and rice dishes, oat granola's, ham, turkey, beef, pork and chicken from a packet, low fat cheese, nuts, peanuts, fruits including tomatoes and cucumber, vegetables including pineapple, raw carrot and celery sticks, pre-boiled eggs, pre-cooked chicken breast and low fat yoghurt, nuts and peanuts, bread, sandwiches.

Some of those represent partial snacks and some represent full ones, but you'll probably be able to work out which are which.


As for the training, this should work for you

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bench press, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day.

You need to start light on the weight used and work up a bit more every 2 weeks.

[adrianmurray96]

Ok. Thank you. I won't be able to start that fully until week after cause I'll be travelling plent next week but I'll keep you informed of progress. Thanks.

[Oksana Slavska]

Hello adrianmurray96!
This is good that you want to change your life and start from workouts

As fitness instructor I can give you an advice to go to the gym and work with personal instructor.
The reason of such advice is you have extra weight and you need to do every exercise careful and pay attention to every rep. Personal trainer will watch that you do everything correct, also trainer knows exactly when you need to stop your workout or where you can do more. Trainer will say what exercises you need to do, how often work out and so on.

P.S. when your teeth hurts you go to the dentist.
The same story with you and trainer

[adrianmurray96]

Lol...thanks Oksana. I will do so. thank you!