Just registered yesterday after lurkiing for a bit. Just to give everyone a little background on me, I'm 37 and weight 298 lbs. I decided a few months ago that I needed to get in shape and joined a gym in May. I have lost a few pounds and inches, but my problem is staying motivated. Its WAAAYYY to easy for me to cheat, whether it is food or exercise related. I need to stay on the plan, and I've found that if I'm accountable to others then it makes me keep it going. Based on what I've been reading in the forums here, I know that I'll either get the ass kicking or praise that I'll deserve after I post something here.

Now here is my current plan:

I've figured that my calorie intake needs to be around 2600 +/- 100 with a P/C/F breakdown of 40/40/20. I shoot for 4-5 small meals a day. I've heard that its better to eat most of your carbs during the day and more protein at night. Anyone else heard that?

I figure I need 4 days of cardio a week minimum. I shoot for 30-40 mins, either on the ellipitical machine or biking in the neighborhood when it isn't too hot (I live in Atlanta). I don't have a heart rate monitor but plan on getting one this weekend.

For weightlifting I do a upper/lower split 4x a week. I do one set at 16 reps, one set at 14 reps, and one set at 12 reps. Here are my routines:

Upper

Incline Bench
Hammer Machine Upper Row
Biceps Curls
Regular Bench
Triceps Pulldown
Front and Side Raises
Shrugs

Lower

Squat (I use a machine called the V-Squat. It's angled, but not as sever as the hack squat)
Leg Curl
Abductors
Adductors
Calf Raises
Straight-legged deadlifts.

I also do abs for both upper and lower splits.

I think that about covers it. If I get a chance I'm going to start an online journal this weekend.

See ya!

Just registered yesterday after lurkiing for a bit. Just to give everyone a little background on me, I'm 37 and weight 298 lbs. I decided a few months ago that I needed to get in shape and joined a gym in May. I have lost a few pounds and inches, but my problem is staying motivated. Its WAAAYYY to easy for me to cheat, whether it is food or exercise related. I need to stay on the plan, and I've found that if I'm accountable to others then it makes me keep it going. Based on what I've been reading in the forums here, I know that I'll either get the ass kicking or praise that I'll deserve after I post something here.

Now here is my current plan:

I've figured that my calorie intake needs to be around 2600 +/- 100 with a P/C/F breakdown of 40/40/20. I shoot for 4-5 small meals a day. I've heard that its better to eat most of your carbs during the day and more protein at night. Anyone else heard that?

I figure I need 4 days of cardio a week minimum. I shoot for 30-40 mins, either on the ellipitical machine or biking in the neighborhood when it isn't too hot (I live in Atlanta). I don't have a heart rate monitor but plan on getting one this weekend.

For weightlifting I do a upper/lower split 4x a week. I do one set at 16 reps, one set at 14 reps, and one set at 12 reps. Here are my routines:

Upper

Incline Bench
Hammer Machine Upper Row
Biceps Curls
Regular Bench
Triceps Pulldown
Front and Side Raises
Shrugs

Lower

Squat (I use a machine called the V-Squat. It's angled, but not as sever as the hack squat)
Leg Curl
Abductors
Adductors
Calf Raises
Straight-legged deadlifts.

I also do abs for both upper and lower splits.

I think that about covers it. If I get a chance I'm going to start an online journal this weekend.

See ya!

If i were you i'd do free weight squats and you need some back excersises and increase the weight thus deceasing the reps per set.

Looks pretty good overall use this this (http://www.freedieting.com/tools/calorie_calculator.htm) to make sure you have enough cals per day.

How long are your weight training sessions? Try to keep them in the 45min range.