I'm around 19 and a half stone, but i'm tall, 6'1 or 6'2. So i don't generally look that big, i've been thin before because i use to do alot of work but then i started college and eating fast foods with my friends, this is what got me big.

Now i know how unhealthy i was living, and have changed my diet and started the gym.

This is my workout, it's a plan for weight loss only,

Monday, Wednesday and Friday.
Rowing machine - 10 minutes to warm up
Treadmill - 20 minutes keeping my heart-rate between 150 - 160
Cross trainer - 20 minutes keeping my heart-rate between 150 - 160
Bike - 10 minutes keeping my heart-rate between 150 - 160
Pool - 20 minutes
Sauna - 10 / 5 minutes

Tuesday and thursday
Swimming - 1 hour
Sauna - 10 / 5 minutes

My diet is as followed, i go to boots everyday at college, getting the meal deal, this is the range i get for dinner.

Breakfast
Cookie crisp cereal
Calories: 174kcal / 734Kj
Protein: 6.1g
Carbs: 30.5g
of which sugar: 16.7g
fat: 3.0g
of which saturates: 1.5g
fibre: 1.3g
Sodium: 0.2g
Salt: 0.5g

Dinner
I get the boots meal deal, i have no packaging on me with what i get but i get a bottle of water, a bag of berries which are 51.0kcal calories, and the sandwhich is normally around 350 - 380 calories. Once i get one tommorow i'll bring it home and update this space.

Afternoon
Tin of beans
Calories: 302kcal / 640Kj
Protein: 20.0g
Carbs: 53.4g
of which sugar: 20.8g
Fat: 0.4g
of which saturates: Trace
Fibre: 7.9g
Sodium: 0.7g
Salt: 1.7g

Later on
Banana x2

And a quorn sandwhich with a little bit of mayonaise and no butter, quorn is extremely low calories, so i have three pieces with two pieces of brown bread, that comes to around,

185 - 200 calories.


So that's pretty much it, with my work out on each day. And my age is 17 by the way.


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My meal deal can range from chicken sandwhiches, egg and crest or tuna and low mayonaise. I always get the berries with them and water, all i drink is water.

As for the afternoon i always get in two banana's or an apple and a banana, always two pieces of fruit. I always have my quorn sandwhich later after my cooked meal which is usally beans or chicken and salad.

I just want some experianced opinions on if i'm going well to get down to 14 / 15 stone like i use to be, and tips and fixes on my food; that would be great.

If you want to eat cereal every morning, try some Kashi cereal instead of the Cookie Crisp. It's much healthier.

The beans you're eating also have alot of sugar in them. You could probably replace that with green beans, pintos, or something else that is healthier.

Get rid of the mayo on your quorn sandwich.

You should add weight training to your program. You can keep some of your cardio, but weights will provide you with cardio if you train hard, and it will help you build lean mass which will help you burn the fat off.

Your diet needs major makeover. Also you need to add weight training. I suggest reading up on stickies.

This is my workout, it's a plan for weight loss only

Hi Absent:) Is your goal strictly weight loss? Are you not concerned at all about retaining/gaining any muscle mass? If that's the case, what you're doing might work. If however, you'd prefer to mainly lose fat, I'd suggest reading the stickies to learn a little more about nutrition and the benefits of weight training.

Well i went to my instructor and she said the muscle work can be started when you've lost that weight and are ready to build muscle up, but what type of weights would you recommend for cardio aswell? I can add them into my workout.

As for the food factor ill change the breakfast to something alot more healthy and try and get chicken or pasta as my cooked meal of the day instead of beans, we have shopping problems at the moment so it's kinda limited >.<;

Thanks for the replies guys, i had no clue.

Absent, I'm no expert, but having gone through the fat loss process I must ask what that instructor teaches? I can't imagine a trained professional telling you to wait to start the weight training.

Think of it in this sense: the more muscle you have, the more calories/fat you burn when you do cardio. So if you keep/build more muscle by incorporating weight training now, it will only help you achieve your goal faster.

Well i went to my instructor and she said the muscle work can be started when you've lost that weight and are ready to build muscle up, but what type of weights would you recommend for cardio aswell? I can add them into my workout.

As for the food factor ill change the breakfast to something alot more healthy and try and get chicken or pasta as my cooked meal of the day instead of beans, we have shopping problems at the moment so it's kinda limited >.<;

Thanks for the replies guys, i had no clue.

You need a new instructor. The first step when starting a weightloss plan should almost always be the weight-training. This is to help fatloss but even more important is to prevent muscle loss...

I would say...You are ready to build muscle at day1...And you should start now if you want best progress and fatloss...Give it a few weeks and train hard and you will start to see the benefits.

:gl:

Thanks for the help guys, now i've implemented weights everything seems to be going smooth over my week plan. I told the instructor the modifictians and looks like ill be doing this for a while until i cut.

As for the diet, as i said, dumped chocolate completely, any oat type of cereal i have, maybe porridge from now on. And pasta's and chickens makin sure they're the right king, gotta love parents xD.

Thanks.