Want to lose body far and gain muscle mass

[gaz639]

I started a new diet plan and excercise last week, and wanted to post here what plans are to make sure i am doing the best i can do.

I am 23 years old, I weigh 183lb,i have a bmi of 29% according to an online bmi calculator. i used to weigh around 140lb 2 years ago and most of this is fat around stomach, which i want to go. I have gone from a 32" waist to a 36"waist. From entering what i used to eat in this website i am estimating that i used to have around 5,000-7000 calories a day. The take-aways and 4 litres of pop a day didn't help, i noticed with entire jean collection not fitting and stretch marks appearing that i needed to do something.

I really want to not only lose this weight but to then tone up, arms, shoulders and chest in particular.

Here is a sample meal plan

Breakfast 8am

1 banana, 1 carrot, 1 apple, 1 kiwi and 1 tomato
OR
Wholeoats with 1 chopped Apple
OR
2 scrambled egg whites on 1 slice of wholewheat toast

WORKOUT 10am-11.30am

Snack 1 11.30am

1 piece of fruit or a nutri-grain snack bar

followed by a protein shake and Acai supplement tablet

Dinner 2pm

Chicken and vegatable soup with 1 slice wholewheat bread
OR
2 scrambled egg whites on 1 slice of wholewheat toast

Snack 2 4pm

1 piece of fruit or a nutri-grain snack bar

followed by a protein shake and Acai supplement tablet

Lunch 6pm

Soup with wholewheat bread
OR
fish, chicken, pork or turkey, boiled potato's, carrots, broccoli, cabbage, runner beans and gravy

Protein shake before bed

This usually gives me around 1800-2200 calories, 150g-230g protein, about 200g carbs and 30-50g fat

workout plan is 1 hour 15 minutes resistance 15 minutes cardio everyday.

3 days a week i go for a 3 mile work including jogging as much as possible.

Monday
Arms/shoulders and walk
Tuesday
Chest and walk
Wednesday
Legs/neck/Abs and walk/jog
Thursday
Arms/shoulders
Saturday
Chest and walk

I also do 100 Abbdominal crunches a night an hour before bed

Does this look ok? and is there anything i could do to improve this, i can't afford a gym membership so i only have basic weights at home and a resistance band, thanks for reading

[gaz639]

I have also weighed myself on day 1 and taken measurements of arms, neck, chest, and stomach and will weigh, measure myself every friday

[Boss Man]

I am 23 years old, I weigh 183lb,i have a bmi of 29% according to an online bmi calculator. i used to weigh around 140lb 2 years ago and most of this is fat around stomach, which i want to go. I have gone from a 32" waist to a 36"waist. From entering what i used to eat in this website i am estimating that i used to have around 5,000-7000 calories a day. The take-aways and 4 litres of pop a day didn't help, i noticed with entire jean collection not fitting and stretch marks appearing that i needed to do something.

(Estimation is probably a bit off. No man would get 183lb of weight, eating 5,000-7000 calories a day. 5,000 a day, would permit a Steroid user to go about 40-50lbs heavier than you. If they ate like that and had never worked out, it could probably make them a flabby 300lbs+. 7,000 is potentially into Michael Phelps territory.

I'd estimate you'd been eating about 3,500 a day.)

Here is a sample meal plan

Breakfast 8am

1 banana, 1 carrot, 1 apple, 1 kiwi and 1 tomato
OR
Wholeoats with 1 chopped Apple
OR
2 scrambled egg whites on 1 slice of wholewheat toast

(Option 3 is Better. you could add another couple of Whites and maybe a Yolk too if you like. Keep the Bread, (Whole-grain has Beta-glucan, which helps lower Cholesterol), but potentially add a bit of Fruit in there too. Apple would be the best choice I feel out of the ones you do have, as Bananas depending on size can be 10g Carbs higher than an Apple, and could over Carb you slightly. The other choices might be a bit low Carb, and low calorie and you still need a decent amount of calories, not little poritons of healthy food.

If yo do this, give Fruit 10-15 minutes to digest first, so other food won't hinder it too much.)

Snack 1 11.30am

1 piece of fruit or a nutri-grain snack bar

followed by a protein shake and Acai supplement tablet

(Keep Fruit and Protein shake. Same guideline with the Fruit. You could have the Banana here to bolster Carb intake. A big one would be preferable, to make sure Carbs are adequate. Forget Acai, it's just a largely B.S. product, more hype than performance no doubt.)

Dinner 2pm

Chicken and vegatable soup with 1 slice wholewheat bread
OR
2 scrambled egg whites on 1 slice of wholewheat toast

(Option 1 is way better than option 2, as it's more nutrition packed.)

Snack 2 4pm

1 piece of fruit or a nutri-grain snack bar

followed by a protein shake and Acai supplement tablet

(Same advice as earlier.)

Lunch 6pm

Soup with wholewheat bread
OR
fish, chicken, pork or turkey, boiled potato's, carrots, broccoli, cabbage, runner beans and gravy

(Use option 2. Assuming you don't eat the Fish Chicken etc etc all together, Choose one of those 4, then use the others on a rotation method each day, I.E. Fish, Pork, Chicken, Turkey, Fish, Pork, you get the idea. Gives you variation, but structures it so you know what you're having on what days, so no getting caught out.

You could also rotate the other things, I.E Potatos and Cabbage, Carrots and Broccoli, Runner Beans, Potato and Cabbage, Carrots and Broccoli, you get the idea there too. So when you marry up both examples, Fish would be with Potatos and Cabbage, but as you'd have 3 added options but 4 Flesh options, Fish wouldn't always have the same added foods, so you'd have your two food cycles, but you still have some variation, by not always having the same Flesh source, with the same secondary source, you'd just know which days you had which.

Hopefully that all makes sense.)

Protein shake before bed

(Fine)

This usually gives me around 1800-2200 calories, 150g-230g protein, about 200g carbs and 30-50g fat

workout plan is 1 hour 15 minutes resistance 15 minutes cardio everyday.

3 days a week i go for a 3 mile work including jogging as much as possible.

(Change workouts to 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.

Do abs work with weights workouts 3x a week, not before bed.)

[swanso5]

neck training? really?

[gaz639]

i've thought more about what parts of body i want to build up, and will not do neck workouts now, i will do shoulders, arms, chest, abs and legs.

Thanks Boss Man for your advise on meal plan, i have stopped taking the acai supplement, was a free trial anyway.

For breakfast i will have more egg whites and will include an apple 15 minutes before the scrambled egg's on toast.

For tea i will alternate meat and vegetables like you said, it makes a lot of sense, also i have just been given a steamer so i will cook fish and all vegetables in that, i will also add pork into the options, didn't know that was recommended.

I have changed work out plan like you said, it makes a lot of sense, thanks for your help

One more thing i would like to know is in order for me to lose the weight how many calories should i be taking daily? also protein carbs and fat? Is about 1800 calories right?

[oscarmadison]

neck training? really?

the only really good neck training would involve sunglasses a beach chair a beach a bunch of bikini clad wimins. or dallas cowboy cheerleader practice or wimins tennis.

stick to prescribed plan and the neck can't help but get a proper workout.

Warmest regards,
Oscar

[Boss Man]

Go for 1.2-1.5g per lb bodyweight Protein.

Don't really need to go above 40% Carbs, and as for calories, initially you should be fine with approximately 2,500 spread over 6 meals a day.

[Patrick]

Looks like an awsome start man keep up the good work and healthy lifestly
but here are a few suggestions i would have for you
1) losing and gaining muscle dont happen at the same time its pratically impossible its a caloric balance really if you are in surplus then you can gain muscle if you are in deficient you can lose fat thats how it works
2) the diet is good alittle high in carbs but thats ok on training days and they are comming from the right places so i wouldnt worry too much
breakfast id eat the eggs and oatmeal
your meal before bed id eat cottage cheese possibly the best thing b4 bed

as for your training i suggest finding some way to get in a gym... school gym, work gym sometihng i have no idea but at home isnt going to cut it forever i dont think im oponion (im a poor student in 4th year of a engineering degree and i cough up the money for it)

Now for your training where ss the back training??? u need to train back big time if you dont have the gear improvise get a transport tire a flip it sledge hammer and hit it rope and pull it its a total workout believe me. also try paring big muscle groups and small ones it chest and bis, back and tris, legs and sholders...

last but msot important switch that walking cardio to HIIT instead of 3 miles do 1km but break it up to 100m burst as fast as you can go the results will blow yourmind.

and the most important of all have fun with it man be creative and everything will fall together