I am going to start following a plan of fitness.
I am 6;2 292. I used to be 275. I know that I need yo up cardio, and cut bad carbs oout late or after 4:00. I run my own company and I have the time to lift . I own a new treadmill and a full on free weights set.Upper and lower pully the whole thing.

aNY ADVICE FROM ANYONE ? I would like to do 2 12 week program.

THANKS FOLKS ! :)

Read all the stickies in the beginners forum. That'll help a lot. Diet is the key and a lot more involved than no bad carbs after 4pm ... eating clean is a 24x7 thing, the exercise just puts a spark to the fuel ...

Read the wealth of stuff that's here already, make a plan and folks here will help tweak it for you as needed.

cool - what kind of business do you run?


Couple quick pointers....

* Instead of thinking "no carbs after 4pm", instead - try to think about carbs as your body's gasoline. Put them before (1-2 hrs before) and after your lifting, and stick to fiberous veggies for the rest of the day.

* High protein for every meal, 5-6 meals a day.

* Try not to combine carbs with fats - think of your meals as either carb/protein or fat/protein, and never carb/protein/fat. (your protein/fat meals should always have fiberous veggies with it though - broccoli is my standard one.) These "fiberous veggies" will get your body to use fuel to digest them, and keep your metabolism going full speed.

* good fats only - for a cutting diet, try to stay away from saturated fats, trans fats, or anything that says "Partially Hydrogenated" on the label ingredients.


Here's some foods to stick to, since it's pretty difficult to know what's healthy when you're first starting. Always try to stick to whole foods, and stay away from anything in a package.

Protein:
+ Tuna or most any fish.
+ Cottage cheese.
+ Eggs (especially the whites).
+ Chicken breast (boneless skinless).
+ Turkey breast (boneless skinless).
+ Lean beef.
+ Low fat or no fat cheese.
+ Low fat pork.
+ Milk protein isolate.
+ Whey protein.
+ Soy protein.


Carbohydrates:
+ Sweet potatoes.
+ Oat meal, oat bran, oat bran cereal (i.e. cheerios).
+ Bran cereal.
+ Brown rice.
+ Wheat bread (try to limit to 2 slices per day).
+ Beans.
+ Low fat popcorn (low fat butter spray makes this a delicacy).
+ Fruits (limit to 2-3 servings per day).
+ Malto dextrin (during/after workout).
+ Dextrose (during/after workout)
+ Vegetables.
+ Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!


Fat:
+ Omega 3 capsules (i.e. fish oil capsules).
+ Flax seed oil.
+ Primrose oil.
+ Borage oil.
+ Olive oil.
+ Nuts (limit to 1 serving per day)
+ Natural peanut butter (as long as it does not contain hydrogenated oils).
+ Egg yolks.
+ Fish (salmon especially).

cool - what kind of business do you run?


Couple quick pointers....

* Instead of thinking "no carbs after 4pm", instead - try to think about carbs as your body's gasoline. Put them before (1-2 hrs before) and after your lifting, and stick to fiberous veggies for the rest of the day.

* High protein for every meal, 5-6 meals a day.

* Try not to combine carbs with fats - think of your meals as either carb/protein or fat/protein, and never carb/protein/fat. (your protein/fat meals should always have fiberous veggies with it though - broccoli is my standard one.) These "fiberous veggies" will get your body to use fuel to digest them, and keep your metabolism going full speed.

* good fats only - for a cutting diet, try to stay away from saturated fats, trans fats, or anything that says "Partially Hydrogenated" on the label ingredients.


Here's some foods to stick to, since it's pretty difficult to know what's healthy when you're first starting. Always try to stick to whole foods, and stay away from anything in a package.

Protein:
+ Tuna or most any fish.
+ Cottage cheese.
+ Eggs (especially the whites).
+ Chicken breast (boneless skinless).
+ Turkey breast (boneless skinless).
+ Lean beef.
+ Low fat or no fat cheese.
+ Low fat pork.
+ Milk protein isolate.
+ Whey protein.
+ Soy protein.


Carbohydrates:
+ Sweet potatoes.
+ Oat meal, oat bran, oat bran cereal (i.e. cheerios).
+ Bran cereal.
+ Brown rice.
+ Wheat bread (try to limit to 2 slices per day).
+ Beans.
+ Low fat popcorn (low fat butter spray makes this a delicacy).
+ Fruits (limit to 2-3 servings per day).
+ Malto dextrin (during/after workout).
+ Dextrose (during/after workout)
+ Vegetables.
+ Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!


Fat:
+ Omega 3 capsules (i.e. fish oil capsules).
+ Flax seed oil.
+ Primrose oil.
+ Borage oil.
+ Olive oil.
+ Nuts (limit to 1 serving per day)
+ Natural peanut butter (as long as it does not contain hydrogenated oils).
+ Egg yolks.
+ Fish (salmon especially).
Thanks for the feedback bro. Good folks on this board

hmmm... :confused: you never answered my question about what kind of business you run?
I'm going to assume it's an internet porn website then... :nod: :D

hmmm... :confused: you never answered my question about what kind of business you run?
I'm going to assume it's an internet porn website then... :nod: :D
LOL.No I own a staffing firm. Medical/IT/Telecom :cool:

aNY ADVICE FROM ANYONE ? I would like to do 2 12 week program.

THANKS FOLKS ! :)[/QUOTE]

Glad to see you're getting started but why limit yourself to 12 week programs? Fitness involves a lifestyle change, not short breaks from an unhealthy existance.

Glad to see you're getting started but why limit yourself to 12 week programs? Fitness involves a lifestyle change, not short breaks from an unhealthy existance.
Very true.... But everyone has to start somewhere.
When i started, my goal was just to get in better shape, not change my way of life.
I was excersizing before eating healthy, and i lost like 10 lbs or so.
then i started getting healthier, one step at a time, and THEN it became a lifestyle change gradually.

Maybe after 12 weeks of being healthy and excersizing, you'll feel it's not for you, and that's cool.
But i'm guessing after seeing the results, you'll keep striving to better yourself more and more like the rest of us.

When i started, my goal was just to get in better shape, not change my way of life.
I was excersizing before eating healthy, and i lost like 10 lbs or so.
then i started getting healthier, one step at a time, and THEN it became a lifestyle change gradually.

It was exactly the same way for me. Started out by exercising a tad. Then cleaning up my diet a little. Then a bit more exercise. Then even better eating. I kept adjusting them slowly to when I'm at now. For us (my wife and I) it was the best approach. We tried a few other things that never lasted.

:gl: Nuke

It was exactly the same way for me. Started out by exercising a tad. Then cleaning up my diet a little. Then a bit more exercise. Then even better eating. I kept adjusting them slowly to when I'm at now. For us (my wife and I) it was the best approach. We tried a few other things that never lasted.

:gl: Nuke

Same here, i picked at the weights with very very light weights for a few months because of an injury then i slowly progressed. June i started to lifting heavy and i found this forum about the sametime. I have been lifting hard ever since and slowly working on my diet. Its certainty better and i have learn a lot. But the weights are the easiest for me i love feeling :flex:

Back to :read:

Welcome Nuke.