Ok heres story,I was always a rather skinny kid that is until the age of 20,Girlfriend (whos now wife) and I get pregnant and I packed on the pounds (roughly 75 or so) and over the course of the next 15 years I keep adding them on.Now they HAVE to come off...here in lies the problem I really dont know what to eat so I would greatly appreciate the help of someone putting together a meal plan and a workout routine for me to follow.
This week I started eating a little something like this.
7:30- 2packets of instant oatmeal(maple&brown sugar) And 1-2 glasses of milk
10:30- 1 cup vanilla yogurt
12:30-turkey sandwich on wheat,tomato,mustard ,small bag baked lays
2:30- orange 04 some nuts or an apple
5:30-what evers for dinner (not real healthy) I just eat less than I usually do
7:30-Sometimes not always--a piece of chicken or yougurt or maybe some celery sticks with peanut butteer (depends on whats in the house)
For workout routine I have been following
Monday
Weight Training
(Chest) Decline Barbell Bench Press
Sets: 3
Reps: 10
Rest: 3 minutes
Weight Training
(Chest) Pec Deck Butterflys
Sets: 2
Reps: 10
Rest: 3 minutes
Weight Training
(Back) Machine Rows
Sets: 3
Reps: 10
Rest: 3 minutes
Weight Training
(Back) Wide Grip Pulldowns
Sets: 2
Reps: 10
Rest: 3 minutes
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Tuesday
Weight Training
(Shoulders) Standing Barbell Deltoid Presses Behind Head
Sets: 3
Reps: 10
Rest: 3 minutes
Weight Training
(Shoulders) Front Barbell Deltoid Raises
Sets: 2
Reps: 10
Rest: 3 minutes
Weight Training
(Biceps) Alternating Dumbbell Curls
Sets: 3
Reps: 10
Rest: 3 minutes
Weight Training
(Triceps) Incline Barbell Extensions
Sets: 3
Reps: 10
Rest: 3 minutes
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Wednesday
Day Off
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Thursday
Weight Training
(Quadriceps) Barbell Bench Squats
Sets: 3
Reps: 10
Rest: 3 minutes
Weight Training
(Quadriceps) Leg Presses
Sets: 2
Reps: 10
Rest: 3 minutes
Weight Training
(Hamstrings) Barbell Stiff Leg Deadlifts
Sets: 3
Reps: 10
Rest: 3 minutes
Weight Training
(Hamstrings) One Leg Seated Curls
Sets: 2
Reps: 10
Rest: 3 minutes
Weight Training
(Calves) Barbell Calf Raises
Sets: 3
Reps: 10
Rest: 3 minutes
--------------------------------------------------------------------------------
Friday
Weight Training
(Abs) Abdominal Cable Crunches
Sets: 3
Reps: 20
Rest: 3 minutes
Body Weight
(Abs) Abdominal Flutter Kicks
Sets: 3
Reps: 15
Rest: 3 minutes
I really need a specefic meal plan if someone can help me as I really know nothing about food right now but I have been trying to read and learn..
Heres specifics: ,35 years of age, 5'9" tall ,used to be real active back in the day most of fat is in the region.
I have a Bowflex Ultimate,some free weights and dumbells,and a treadmill (but back starts to hurt when I run right now,(I believe because of bouncing around)if I left any info out please let me know and I will add it.
Thanks for your time,Chris
Im 35 years old and 305lbs ---HELP
Moderators: Boss Man, cassiegose
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c.vandamme
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Re: Im 35 years old and 305lbs ---HELP
Brother I'm with ya
I got to the USA from Aus I was 190lbs last year I was 290 and gaining........I thought I have to do something or I am going to DIE ! cholestorol and tri-gycerides were through the roof and blood pressure was pretty ordinary. I was pre-diabetic and falling apart at the seams.
Well today I am 235 and still losing. BP and TC are under control and the diabetes risk has subsided so it can be done but you have to be really commited to it.
Now on to cases
Yoghurt : If you have a Kroger near you get their Carbmaster Yoghurt it only has 2g of sugar and comes in many nice flavours
Milk: I reccomend Soy as it is low in sugars as well.
Protein: Grab a vat of whey protein and mix it with soy or Diet (2g sugar/3g TC) Juice) I use it over cereal and for snacks.
Then eat responsibly (try protein Plus Special K with Soy Milk and Whey Protein) Yummy and 30-40g of protein.
I am not going to delve into the w/o angle that is for peeps that know more than me but suggestion is to get 1 hour of cardio exercise be it walking, kogging, cycling or whatever just get the exercise. If you can't do 1 hour all at once break it up just get 1 hour total per day.
Or at least that's what I did.......if you need to bend ear fel free I'll let you know more.
I got to the USA from Aus I was 190lbs last year I was 290 and gaining........I thought I have to do something or I am going to DIE ! cholestorol and tri-gycerides were through the roof and blood pressure was pretty ordinary. I was pre-diabetic and falling apart at the seams.
Well today I am 235 and still losing. BP and TC are under control and the diabetes risk has subsided so it can be done but you have to be really commited to it.
Now on to cases
Yoghurt : If you have a Kroger near you get their Carbmaster Yoghurt it only has 2g of sugar and comes in many nice flavours
Milk: I reccomend Soy as it is low in sugars as well.
Protein: Grab a vat of whey protein and mix it with soy or Diet (2g sugar/3g TC) Juice) I use it over cereal and for snacks.
Then eat responsibly (try protein Plus Special K with Soy Milk and Whey Protein) Yummy and 30-40g of protein.
I am not going to delve into the w/o angle that is for peeps that know more than me but suggestion is to get 1 hour of cardio exercise be it walking, kogging, cycling or whatever just get the exercise. If you can't do 1 hour all at once break it up just get 1 hour total per day.
Or at least that's what I did.......if you need to bend ear fel free I'll let you know more.
Re: Im 35 years old and 305lbs ---HELP
two other things before I forget
1. Set easily attainable goals but RESET them often that feeling of success spurs you on ie. Make your first goal to get under 300
2. If you drink......stop. Together with exercise, stopping drinking may be early on the easies way to get rid of some pounds.
The strength training can come later....for the first month or so in no particular order
1. Do an hour of physical exercise a day
2. Don;t drink
3. Eat 5 meals a day
4. Limit your calorie intake to 2000-2500 per day
5. Set goals you can attain
After a month see where you are at and adjust your routine as needed and you can see if you feel adding strength training is needed.
But keep it simple early....diet, exercise, don;t drink
1. Set easily attainable goals but RESET them often that feeling of success spurs you on ie. Make your first goal to get under 300
2. If you drink......stop. Together with exercise, stopping drinking may be early on the easies way to get rid of some pounds.
The strength training can come later....for the first month or so in no particular order
1. Do an hour of physical exercise a day
2. Don;t drink
3. Eat 5 meals a day
4. Limit your calorie intake to 2000-2500 per day
5. Set goals you can attain
After a month see where you are at and adjust your routine as needed and you can see if you feel adding strength training is needed.
But keep it simple early....diet, exercise, don;t drink
Re: Im 35 years old and 305lbs ---HELP
amen to that a journey of 1000 miles is begun by one step
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PandorasVise
- HIGH FLYER
- Posts: 443
- Joined: Wed Feb 25, 2009 8:15 am
Re: Im 35 years old and 305lbs ---HELP
I think calories are important to watch for but I am a protion eater myself mostly. A 6 oz portion of protien, a portion of grain, a portion of veggies. I like using 9 inch plates and although I really don't count calories, meals are about 250 - 350 a meal 6X (I have counted calories so often in the past, I know the calorie counts for about everything I eat) I will add in the calories to recipes I post, just for general knowlege. I have more grains or starches earlier in the day rather than later. By meal 5 and 6 no starchy things at all. By dinner it is a portion of protien, two portions of veggies.
A really good book I have read lately is the eat clean diet, by tosca reno. I have her cookbook too. I like what she has to say. She believes in 5-6 meals a day and protion control. Another book is master your metabolism, jillian michaels. She believes in 3 main meals a day and one snack, again with the portion control. Jillian's book is full of all kinds of other info that it is worth the read, it talks about diet, but it really ins't a diet book. favorite saying from jillian is if it didn't grow from the ground, or if it didn't have a mother, don't put it into your mouth.
A really good book I have read lately is the eat clean diet, by tosca reno. I have her cookbook too. I like what she has to say. She believes in 5-6 meals a day and protion control. Another book is master your metabolism, jillian michaels. She believes in 3 main meals a day and one snack, again with the portion control. Jillian's book is full of all kinds of other info that it is worth the read, it talks about diet, but it really ins't a diet book. favorite saying from jillian is if it didn't grow from the ground, or if it didn't have a mother, don't put it into your mouth.