I plan on using the spreadsheet method and cutting carbs mostly, with the 23min workout a day. is that a good start, I plan on having 40carbs daily. ( to start )

Is milk bad?
Is cheese bad?
What are the effects of nicotine and weightloss?
caffeine? more harm than good? should i drink a black cup a day?
whats better real bike or still bikes?
Does lifing weights really help weightloss? ( if so in what mannor )
I have heard that lighter weight and more reps will thin you down, and more weight and less reps with bulk you up? is that correct?

also i was wondering what is a good sweetener fort coffee is other than sugar?


I guess my problem is that I dont have faith in myself to do this thing right and I fear of " over-doing it " in my quest of weightloss.

I am on stage 1 I just need to start loosing weight before I can even thing about bulking up. I have read the sticky thread by markus and I have to say im more confused now than I was before. lamens terms rule the world!

COULD SOMEONE PLEASE TYPE OUT A NICE EZ DIET PLAN FOR INITAL WEIGHTLOSS WITH WHAT FOODS TO BUY AND WHAT TO EAT WHEN?

The ones i am seeing on here are for building muscle, i just dont understand if i should use the same diet plan for weightloss.

i cant answer all of your questions, however i was told that caffiene actually helps in weight loss, however it is a diaretic (sp?) and can cause other problems such as dehydration. so make sure you get plenty of plain water too! :) HTH

i cant answer all of your questions, however i was told that caffiene actually helps in weight loss, however it is a diaretic (sp?) and can cause other problems such as dehydration. so make sure you get plenty of plain water too! :) HTH

Yes i had also heard that, Also what id i do the reps that John Stone did when starting but i feel like i could do more... should i do more or should i stick with plan?

I plan on using the spreadsheet method and cutting carbs mostly, with the 23min workout a day. is that a good start, I plan on having 40carbs daily. ( to start )

Is milk bad?
Is cheese bad?
What are the effects of nicotine and weightloss?
caffeine? more harm than good? should i drink a black cup a day?
whats better real bike or still bikes?
Does lifing weights really help weightloss? ( if so in what mannor )
I have heard that lighter weight and more reps will thin you down, and more weight and less reps with bulk you up? is that correct?

also i was wondering what is a good sweetener fort coffee is other than sugar?


I guess my problem is that I dont have faith in myself to do this thing right and I fear of " over-doing it " in my quest of weightloss.

I am on stage 1 I just need to start loosing weight before I can even thing about bulking up. I have read the sticky thread by markus and I have to say im more confused now than I was before. lamens terms rule the world!

COULD SOMEONE PLEASE TYPE OUT A NICE EZ DIET PLAN FOR INITAL WEIGHTLOSS WITH WHAT FOODS TO BUY AND WHAT TO EAT WHEN?

The ones i am seeing on here are for building muscle, i just dont understand if i should use the same diet plan for weightloss.

I thought my post was in Lamens terms. :)

I'll try and answer some of your Qs.

1. Milk is ok as long as its skim or no fat. Dont eat full cream. I like milk because it gives me a lot of nutrients and I'm happy to put up with a little bit of fat.
2. Dont eat cheese.
3. I'll assume that your getting nicotine through ciggies which is bad. Giving up the smokes will be the best thing you can do for your health and fitness. Ask John.
4. Caffeine is a stimulant and it does boost your metabolism. But it also has side effects. I'd stick with the best way to boost you metabolism - Exercise.
5. Weights will help with weight loss. By having more muscle you burn more calories. Doing higher reps does not thin you down. Check out stceevies sticky and follow his advice.
6. I'm not sure about sweeteners, I dont use them. Maybe Splenda.

With your diet, base it around this plan from fatlosstips.com

Time Meal
8 am Whey protein powder, vitamin C (1,000mg)
9 am Workout
10:30 am Meal [egg white omlette] with Glutamine, and vitamin C
1:30 pm Meal 3 [5oz chicken breast, 1 cup of brown rice, small salad]
4:30 pm Meal 4 [snack]
7:30 pm Meal 5 [6oz of tuna, 1 cup of vegetables]
10:30 pm Whey protein powder, vitamin C and Glutamine

Dont eat carbs after 5pm and eat Low GI carbs. Its explained quite clearly in thge nutrition guide. It may take a bit of time to read buts its really easy to understand. If there are any names or terms you dont understand, just skip them, as long as you understand the principals.

Look at Johns spreadsheets and peoples Journals for ideas on what to eat. Also the recipe section has some really good things to cook up.

If youve got any more Qs dont hesitate.

Marcus :tucool:

Thank you thank you, Im just coming into this really really blindly, why no cheese? and when you say eat low GI, i dont understand. so whats a freebie so i can kill hungerpains, i am drinking water, but i need to chew. lol I will look into the diet plans and see what can help me, im kind of a night person, but i dont think its impossible to loose weight at night as long as i am active.

Thank you agian.

You can eat cheese, just keep in mind that nutritionally, it's no better for you than ice cream. :spaz:

Regular salad dressing is about equivalent to hot fudge sauce as well. :spaz:

Thank you thank you, Im just coming into this really really blindly

Dont worry, everyone has to start somewhere. Its just a matter of reading everything you can and then with the help of this forum, seperating the good from the bad info.

why no cheese?

Although cheese might be a source of calcium and maybe some other nutrients it has way too much fat. You can easily get calcium from a lot more healthier sources like yogurt (low fat). Like Guava said you can still eat it occasionly but just be aware its not very good for weight loss.

when you say eat low GI, i dont understand.

To put it simply foods with a Low GI rating digest slower and release glucose into the blood stream slower. This means that they keep you feeling full for longer so you get less cravings and they prevent fat being stored in cells.

Foods with GI values less than 55 are low GI. Try and stick to them. The only time you should have high GI foods is straight after a workout to assist in recovery.

Below are some links to lists of popular foods are their GI values:

http://www.glycemicindex.ca/glycemicindexfoods.pdf
http://www.lowglycemicdiet.com/gifoodlist.html
http://www.geolucid.com/sauderfamily/steve/foodgi.htm

For more info about the Glycemic Index and for a really good GI database check out this website.

http://www.glycemicindex.com/

so whats a freebie so i can kill hungerpains

If I've eaten my required calories for the day I eat low joule jelly. It only has about 15cals per serving and it fills me up. This is just what I do, there are heaps of ways. Like I said search the forums and look at peoples Journals and you will get some Ideas. I know it sounds like a lot of info but work hard and design good diet because it really is the key to successful weight loss.

Hope this helps :tu:

Marcus :tucool:

Thanks agan markus, I downloaded Johns Diet plan and its funny because after checking my Basal Metabolism, i was at a 1777.? to lose a pound a day, and he starts with about 1675 per day, so i may just follow his diet for the first month with his same workout route, and see what comes of it, changes can be made as i go i assume.

Also i was wondering i had seen this.

Workout.

Monday: Stationary bike or Stair climber, 23 mins (HIIT)
Tuesday: Weight training: back & biceps; Stationary bike or Stair climber, 12 minutes (HIIT)
Wednesday: Stationary bike or Stair climber, 23 mins (HIIT); Abs (crunches/reverse crunches)
Thursday: Weight training: quads, calves, hamstrings; Stationary bike or Stair climber, 12 minutes (HIIT)
Friday: Stationary bike or Stair climber, 23 mins (HIIT)
Saturday: Weight training: pecs, delts, triceps; Stationary bike or Stair climber, 12 minutes (HIIT)
Sunday: Stationary bike or Stair climber, 23 mins (HIIT); Abs (crunches/reverse crunches)

For my 23 minute HIIT cardio workout, this is what I do:
3 minute warmup at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 60% effort
1 minute at 70% effort
1 minute at 80% effort
1 minute at 90% effort
1 minute at 100% effort (!!)
4 minute cool-down at 50-60% effort

That does not seem like enuf exercise for me but maybe i am fat and active, lol. i was just checking to make sure that this was enuf of a workout to really make a dif. ?, If so i will start asap. because i think i have a decent plan mapped out.

from the bottom of my heart, thanks.

Is milk bad?
milk isn't really that bad. it depends how hardcore your willing to go. one mustnote, the carbs from milk are pure sugar

Is cheese bad?
i would avoid cheese when trying to lose weight


caffeine? more harm than good? should i drink a black cup a day?
caffeine helps promote fat loss slightly, enhances performance also. black coffee is fine. i recomend you try green tea, not the decaf of course

whats better real bike or still bikes?
i personally perfer stationary bikes because i know what my heart rate is at all times, i know what pace im it, i know everything. however i think being outside is a tad more enjoyable than being at the gym. but than again, nothing beats some of the fine eye candy that is to behold at the gym :drool:

Does lifing weights really help weightloss? ( if so in what mannor )
the more lean muscle mass a person has, the greater your daily basal metabolic rate. the more muscle you have, the more nutrients your body needs to keep running, IE you need more calories. weight training also ramps up your metabolism for upto 24hrs. far more affective than cardio training.

I have heard that lighter weight and more reps will thin you down, and more weight and less reps with bulk you up? is that correct?
within reason, a lower rep range between 4-10 is proven most affective for gaining strength and size. doing 10+ reps isnt much of a workout IMO

.

from the bottom of my heart, thanks.

Your Welcome Mate :tu:

Actually that prog you listed would be too much in my opinion. I would reccommend Cardio 4 times per week and weights 3 times per week. Also try and seperate weights and cardio by 8 hours with weights in the Afternon/Evening and Cardio in the morining to take full advantage of the elevated metabolism. I would also reccommend having at least 1 rest day per week, if possible two. Sometimes rest can be the most improtant factor.

Also how fit are you? HIIT is very intense and if you are a begginner I wouldnt reccommend you starting this straight away. Start off with Continuous training and when you can run/bike or whatever for 40mins nonstop at a medium level (around 120-140 bpm) and you feel good then move onto HIIT but also keep doing continuous training to mix it up a little.

:gl:

Marcus :tucool:

I Really thank all of you for all of your help on this my first 2 days here, i have a good idea on what to eat and to kinda " feel out " workouts for the first couple of weeks, I have one question that i will tend to when i wake, i am about to get some sleep.

The question is.
Hard to word this one...

Keep in mind im working with No less then 1777.4 calories per day recommended for safe consistent Weight Loss.

When i wake up should i eat then workout or workout then eat, or work out wait an hour then eat, or eat breakfast workout, eat lunch afternoon workout, dinner sleep?

I think you can understand im just trying to get a visual of my schedule, i have nothing but free time all day every day all year so i am open to any and all options of sequence, does one work better than others or is it just personal choice.

so far my idea is 1day.


8 am Whey protein powder, vitamin C (1,000mg)
( ^^i dont have this stuff so im just going to take a multi V. and drink fresh grapfruit juice.)
9 am Workout (Cardio)
10:30 am Meal [egg white omlette] with Glutamine, and vitamin C
1:30 pm Meal 3 [5oz chicken breast, 1 cup of brown rice, small salad]
2:30 afternoon workout ( free weight, Crunches etc..)
4:30 pm Meal 4 [snack]
7:30 pm Meal 5 [6oz of tuna, 1 cup of vegetables]
10:30 pm Whey protein powder, vitamin C and Glutamine
(^^ Once agian i dont have this and dont know the importance of these supplements so i may just replace this with VitaminB for some xtra enegey )

:) :d_confuse

Your Welcome Mate :tu:
Marcus :tucool:

Don't thank me too much, right now who knows whats laying on the bottom of my heart, :p

When i wake up should i eat then workout or workout then eat, or work out wait an hour then eat, or eat breakfast workout, eat lunch afternoon workout, dinner sleep?



That is a really hard question to answer, there has been a lot of debate about it on the boards. Some people say that if you do HIIT on an empty stomach you lose muscle. However it was generally agreed that its OK to do Continuous Training (eg. 40 min jog) on an empty stomach.

I personally do my HIIT and Continuous training on an empty stomach because I've always done it that way and achieved great results. Also I believe that the muscle loss is minimal and insignifigant as long as you consume enought protein and consume L-Glutmine to prevent Catabolism (muscle breakdown). One last reason is because I would throw up during the workout unless I waited at least 90 mins and I dont have that much time in the mornings. I need to do the cardio straight away.

Basically its up to you. Are you really worried about losing muscle? How much time have you got in the mornings? What you have planned so far is fine. See how you go and what kind of progress you get. Maybe down the track you might want to try Cardio on an empty stomach and see what kind of results you get. What also important is havign a high protein meal straight after your weights to assist in recovery. With regard to protein sources look into buying some Whey Protein, its a good way to get your protein requirements without fatty animal products. Also eat chicken, egg whites, tuna, fish etc.

Just get training and you can continue to tweak the program as faults become apparent. Make sure you keep track of your Body Fat % and Lean Body Mass (do a search if you need info) and from those results you can adjust your calories your program to improve.

Keep us updated as to how you are progressing and post some pics and start a journal :tu:

Marcus :tucool:

I do all my workouts and cardio on an empty stomach. I am at the gym at 5 AM every morning, and I am not about to get up at 4 just so I can eat something before my workouts. I haven't seen really any negative effects of this. I am losing about 1-2 lbs a week.
I have 2 slices of Kraft fat free cheese singles about once every other day either at 10 AM or at lunch. They aren't the best, but it helps me get my calories up. People probably have opinions about why I shouldn't do this, and I will not eat them forever, but I like them, and it hasn't done anything negative for me so far. Here's the nutritional info for 2 slices:
cal - 60
fat - 0g
carb - 4g
protein - 10g

If you have to have cheese, that's what I would recommend. I put it in my eggs. :eat:

well i just did my cardio (15mins hitt) and had the egg whites, and now i have 3 hours to do nothing. before my next meal
yay.

You dont really know how long 15mins is for a fatass. LOL the clock was moving like creeping death.