how to drop from 280 - 240 by xmas

ryan y · Post by **ryan y** » Tue Sep 25, 2007 2:43 am

hey guys i read some of your inputs on other threads so im wondering if u guys can help me out.....

i am at 280 right now and i want to get down to to 240-245ish by xmas

i just started eating better than i did before

bfast - salmon fillet, cup of white rice, a piece of fruit and a cup or 2 of veggies(sometimes 2-3 eggs instead of salmon)

snack 1 - either a granola bar or a piece of fruit

lunch - chicken breast added to a salad using fat free dressing and a fruit and a cup or 2 of veggies

snack 2 - either a granola bar or a piece of fruit

dinner - either salmon/tilapia/tuna fillet with 2 cup of veggies or chicken breast added to a salad using fat free dressing

snack 3 - small fruit or protein bar

thats what i planned so far and been doing it for a week now and doesnt give me any problems at all.

as far as for workout, i am currently in nursing school and its very difficult to find time to go to the gym and work out so 3-5 times a week in the morning i either walk the treadmill incline or jumprope for 30 mins...and as for the night (round 11.30) i box with brother, (10 - 2mins round, or 7-3min round with 1 min rest inbetween for a total of 30 mins),or run around 3 miles around neighborhood then finish off with pushups and situps... i try to do that around 4-6 days a week
-- i eat snack #3 after i work out at night

as for supplements, i take green tea pills x2, fish oil 1200mg x2, multivitamins x1, conjulated linoleic acid (2 pills per meal), and chromium picolinate x1

any inputs from you guys will be greatly appreciated, thanks
-ryan

swanso5 · Post by **swanso5** » Tue Sep 25, 2007 5:11 am

- snack 1 needs protein added and take out the granola bar and keep the fruit
- snack 2 take out fruit and have protein and veg instead
- snack 3 solid protein only (eggs or meat of some sort)
- your better off doing some bodyweight exercises in the morn and not the treadmill...you need muscle so search Death By Bodyweight and / or Your Body Is A Barbell
- not sure what time ytou go to bed but you want at least 3hrs between training and going to bed
- you don't need linocelic acid or chromium...your multi vitamin should be doing the trick if your eating right

ryan y · Post by **ryan y** » Wed Sep 26, 2007 1:16 am

thank you i greatly appreciate it

ryan y · Post by **ryan y** » Mon Oct 01, 2007 2:40 am

thanks swanso5, i got another question

as of now i could barely make the morning workout due to class meetings and school being an hour away doesnt help.....

i also had a typo, instead of the granola bar, i eat a protein bar that has 10g of protein in it and around 140 calories, i mostly eat that in the morning snack....

in the snack#2, i did some modification and have a mix berry smoothie which consist of frozen mix berries, fat free yogurt (60 cals), about 1/4 cup of 2% milk and a scoop protein powder (whey and soy protein 25g)

in snack #3, i took ur advice and eat 1/2 chicken breast

i work out 6 days a week now with the boxing (sun-fri), with a lot of intensity up to the point where i could barely life arms.....i also do situps everyday after the boxing...i still do them around 11.15-midnight and sleep till like 2.30 or 3am

also i give myself a cheatday 1 day a week which is saturday (still no fast food or fried foods) , but after a month or 2, i will increase it to 1 every 2 weeks

what do u think of it so far???
thanks again

swanso5 · Post by **swanso5** » Mon Oct 01, 2007 6:02 am

- i don't really like protein bars either, full of shit...go for solid protein as listed above if you can
- same for snack #2...tuna and eggs are foods you can eat quickly and take with you already prepared
- don't so sit ups, do prone ab braces, leg raises, deadbug variations, side ab braces etc
- keep cheats in, it gives you something to keep you discplined through the week
- we're getting there don't worry

ryan y · Post by **ryan y** » Sat Oct 13, 2007 9:44 pm

a little update, i weight in at 272 now, and i took ur advice and ate the egg whites for snacks and eating more tilapia and chicken breast cuz of their low fat high protein content.....i also switch to jumproping for 30 mins getting around 2000-3000 skips, maybe more..

swanso5 · Post by **swanso5** » Sun Oct 14, 2007 4:18 am

8pds in 2 weeks, good job

i should get some testimonials from here...........

ryan y · Post by **ryan y** » Sat Oct 20, 2007 3:13 am

thanks for ur help swanso5

instead of switching to jumprope, i was meant to say that i added jumprope to workout, 30 mins total (2500-3000 skips). so i workout 30 mins of boxing and 30 mins of jumprope.....i try to do boxing 6 days a week and jumprope 5 days..... is doing that much cardio too much for body to handle? (also starting november im increasing boxing into kickboxing)

swanso5 · Post by **swanso5** » Sun Oct 21, 2007 4:22 am

i would say it is too much...one of them will be suffering from doing it second so just do 1 of them hard all the way through x 30mins and go home

ryan y · Post by **ryan y** » Tue Oct 30, 2007 12:39 pm

a little update im at 266 now coming into november......still doing the same routine with very high intensity....thanks swanso5

swanso5 · Post by **swanso5** » Tue Oct 30, 2007 6:52 pm

14pds in 4 1/2 weeks...great result...probably time for a routine change though i'd think...actually what program are you doing???

ryan y · Post by **ryan y** » Wed Oct 31, 2007 12:58 am

- well the last first 2 weeks i did 5-6 days of boxing ( bro holds the pads),
- then for 1 1/2week same with boxing and added jumprope for 30 mins 4-5 days a week (its getting cold and rainy so i stopped)
- then after that till now, i kickbox( bro holding the bags) then boxing for 30 mins on the heavy bag

** on both boxing and kickboxing, either do 7 round/3 mins or 10 rounds/2 mins with 1 min rest in between.... i do either 7 rounds kickboxing and 10 rounds boxing or vice versa 6 days a week...

thanks again

swanso5 · Post by **swanso5** » Wed Oct 31, 2007 6:52 pm

you'll want to start wts soon, muscle burns fat

04 DSG V6 · Post by **04 DSG V6** » Thu Nov 01, 2007 5:35 pm

hey ryan, im liking your routine. Can you retype what you have for meals throughout the day after swanso's modifications to it. If not thats ok too.

ryan y · Post by **ryan y** » Fri Nov 02, 2007 2:00 pm

hey 04 DSG V6, i sure can

meal 1 - salmon fillet, a cup of rice, and 2 cups of veggies (3 tilapia fillet if i have no slamon

snack 1 - mix berry smoothie with 2 scoops of protein powder (frozen fruits, far free yogurt and water)

meal 2 - 3 salmon fillet with 2 cups of veggies

snack 2 - 3 hard boiled eggs (1 yolk)

meal 3 - salad with grilled chicken breast, sprinkle of cheese, 2 cups of veggies and fat free french/italian

snack 3 (postworkout) - 3 tilapia fillets or grilled chicken breast

thats what i basically eat most the time, i just switch off the tilapia and chicken sometimes but thats about it, hope this helps and feel free to ask more