I'm 163 lbs being 5'5" height. It's about 8 lbs over BMI's normal weight boundary.
I'm out of shape, because I have a little to no time for exercises. I have a sedentary job, I commute about 4 hours a day. Playing with 3 kids is the most exercises I get.
I didn't pay attention to diet in the past - bulging gut is a prove of that. What is good - I don't eat fast food, wife coocks for the whole family. What's bad - I love sweets.
I don't want to be fit overnight. I want to lose weight (about 20 lbs), be fit and stay that way.
Please advice me what would you recommend and especially what does it mean for me in the terms of daily time investment.
Please help, I need advice
Moderators: Boss Man, cassiegose
Re: Please help, I need advice
What foods do you eat and what times do you eat?
Re: Please help, I need advice
I eat everything - red meat, poultry, lots of sandwiches (I've recently replaced white bread with a wholemeal bread), diary products (cheese, milk etc.), vegetables - usually with lunch, some fruits. And sweets - choco bars, bon bons, cakes...
I eat sandwiches at work, about 8am, 12 am and 3 pm. Lunch at home, about 5-6 pm. I'm trying not to eat later, altough I eat a late dinner sometimes.
I eat sandwiches at work, about 8am, 12 am and 3 pm. Lunch at home, about 5-6 pm. I'm trying not to eat later, altough I eat a late dinner sometimes.
Re: Please help, I need advice
You could consider replacing a couple of the sandwiches with something else that is less high GI carb, I.E. having something like chicken but then having things like raw carrott and tomato with it, or you could have a banana or an apple and have some of the higher carb fruit, but it's lower GI and you won't be eating too much carb.
So leave the sandwich in around 12PM and maybe go down the flesh and lower GI carb option at 3PM.
You could also alter the 8PM sandwich by having some kind of flesh, or egg and lower GI carb option there as well, or you could include things like peanuts and low fat cheese, as you're gettign an all round combination of fat, carb and protein.
You could also include things like flaxseeds for the same reason, and maybe add something else in, like some more flesh to boost up the protein, or scrambled eggs as well.
I would also add an option like 8AM or 3PM option in around 10AM so you're getting some more calories, as you might be undereating a bit and that could cause a starvation mode where the body thinks it's being starved and clings onto fat and as 1lb of added muscle burns an extra 45-50 calories per day, if your protein was a bit low you might burn muscle and that could be counterproductive.
Hopefully thse ideas might be of some use to you
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So leave the sandwich in around 12PM and maybe go down the flesh and lower GI carb option at 3PM.
You could also alter the 8PM sandwich by having some kind of flesh, or egg and lower GI carb option there as well, or you could include things like peanuts and low fat cheese, as you're gettign an all round combination of fat, carb and protein.
You could also include things like flaxseeds for the same reason, and maybe add something else in, like some more flesh to boost up the protein, or scrambled eggs as well.
I would also add an option like 8AM or 3PM option in around 10AM so you're getting some more calories, as you might be undereating a bit and that could cause a starvation mode where the body thinks it's being starved and clings onto fat and as 1lb of added muscle burns an extra 45-50 calories per day, if your protein was a bit low you might burn muscle and that could be counterproductive.
Hopefully thse ideas might be of some use to you
.Re: Please help, I need advice
Your dietary advice really made sense and is relatively easy to implement. It doesn't take much time, I have to prepare food to work anyway. But I'm not gonna to gain those muscles you are talking about solely by better eating habits, am I?
Any suggestions on workout regime?
Any suggestions on workout regime?
Re: Please help, I need advice
This is the sort of thing you could do.
Squats, 2 sets 8-10 reps, (smallest barbell available).
Lunges, 2 sets 8-10 reps, (second smallest dumbells available).
Deadlifts, 2 sets 8-10 reps, (smallest barbell available).
Bench press, 2 sets 8-10 reps, (second smallest dumbells available).
Bent over rows, 2 sets 8-10 reps, (smallest barbell available).
Shrugs, 2 sets 8-10 reps, (smallest dumbells available).
Planks, 30-45 seconds
This is done every other day mixed with cardio, so the weekly schedule could look 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
This splits the off days so you don't have two back to back days, potentially eating into progress and it means you don't train for 5 days straight.
You would amend the level of weight used every 2 weeks initially, then 6 weeks later you'd be ready for something different .
The above system could be implemented by a gym instructor, but they may want to do their own thing. This system is based on what I did to start out and I believe it is a typically well used type of training system to get people adapted to weightlifting.
Squats, 2 sets 8-10 reps, (smallest barbell available).
Lunges, 2 sets 8-10 reps, (second smallest dumbells available).
Deadlifts, 2 sets 8-10 reps, (smallest barbell available).
Bench press, 2 sets 8-10 reps, (second smallest dumbells available).
Bent over rows, 2 sets 8-10 reps, (smallest barbell available).
Shrugs, 2 sets 8-10 reps, (smallest dumbells available).
Planks, 30-45 seconds
This is done every other day mixed with cardio, so the weekly schedule could look 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
This splits the off days so you don't have two back to back days, potentially eating into progress and it means you don't train for 5 days straight.
You would amend the level of weight used every 2 weeks initially, then 6 weeks later you'd be ready for something different .
The above system could be implemented by a gym instructor, but they may want to do their own thing. This system is based on what I did to start out and I believe it is a typically well used type of training system to get people adapted to weightlifting.