Huskers
Sat, February 28th, 2009, 07:15 AM
I came across this forum about 5 years ago, Ive read through the fat loss guides and other topics, but need to brush up on them again as Ive never given this what I would consider my full undivided attention. Now I have decided i want to.
About 5 years ago I was eating completely the wrong things, not exercising etc and probably got up to a weight of 300-320 or so. I didnt even wanna weigh myself at that point.
Anyways, fast forward to now, Im currently 29 yo, 5'8" and weigh 250, I was down to 245, but had a bad holiday season i guess lol. My long term goal is to get down to 175-180. Id like to lose 3-5lbs a month.
Im not familiar on what all the body type definitions are, but Id say Im built like an NFL offensive lineman, thick legs, big rib cage, etc. Ive never been into lifting and now that Ive renewed my interest in this forum again, it seems like something I need to incorporate. What delayed my progress was that in the fall of 2007, I was jogging on a consistent basis and developed a case of plantar fasciitis (http://www.mayoclinic.com/health/plantar-fasciitis/DS00508) which took until about 3 months ago to be what I would call completely healed, so that really put a wrench in exercises I could do. I can now jog again and do most exercises daily without any pain and am exercising more as a result.
So without boring you on any further details, heres what I try to do for exercise on a routine basis and have been doing consistently since January.
My goal is to get 40-60 minutes of cardio at least 4 times a week.
Id like to jog/(a little bit of a walk) 2miles 2x a week, depending on the weather, or at least jog once depending on how my knees feel during the week.
When its nice out, to save on the knees, Id like to ride my mountain bike at least 10-15+ miles and when I ride I try to ride "balls to the wall" so I work up a good drenching sweat.
The other exercise is going to the local gym where I have a membership and doing the arc trainer (http://www.cybexintl.com/products/cardio/750A/intro.aspx) (this is the exact machine I use) and I work on it at least 40 minutes - sometimes 45 now, could bump it up to 50 or better Im sure, Im able to monitor my heart rate on it and it stays about 153-160 and sometimes towards the end if Im working harder its at 170bpm. I sweat like a "whore in church" on this machine but then again I sweat the instant someone says hot.
If i were to do weight lifting Id only wanna do it 2x a week and just do my upper body, my knees are my weak point (dont get me wrong they feel better now than they have in years, I just dont want to agitate them or run them down worse) and trust me, Ive got more than the average lower body strength.
Since I havent got to the point where Im comfortable to post a pic for all to see, most of my fat is in my gut, thighs/butt and moobs in that order.
After I get over this sinus cold/allergies Ive been battling the past month I will be on a more strict eating schedule and able to exercise 4-5x a week, but heres the things that make up my diet. ( I recently had to take 2 weeks off cuz I couldnt breathe and after exercising 3x this week had to take today off because my cold/allergies are coming back, hence why Im typing this post in the wee hours of the morning)
(Stuff Im certain is not bad for me)
Blueberries
Rasberries
Blackberries
Strawberries
Natural PB (I always drain the oil off and do not mix it in to save it for cooking wild game)
Celery
Mushrooms
Onions
Broccoli
Jasmin or Basmanti Rice (completely unprocessed white rice)
Deer Steak [About 65%-75% of my meat consumption is wild game ie deer/pheasant and soon to be wild pig if I get one this month]
Ground Deer Burger (has a little added beef/pork fat)
Turkey Bacon
Scrambled eggs, cooked in 1/2 or 1tsp of butter
Coctail Shrimp (ie no breading, etc, the frozen cooked stuff you thaw out and eat cold)
Pheasant Breast
Olive Oil for cooking
Some Butter for cooking (mainly used for wild game since it has no fat)
Chicken Breast
Ground Turkey
Turkey Sausage links
Stir Fry Vegetable Mix
Green Beans
Salads - ceasar and "house" salad
Raw Oats
Plain Sugar Free Vanilla Yogurt
Chocolate Yogurt (dont eat a ton but it has a little sugar)
Raw Pecans
Raw Walnuts
Roasted Peanuts in the Shell
Louisiana hot sauce
(Dont eat a lot of or buy often)
Lean Ground Beef
Beef Steak
Whole Wheat Bread (a loaf probably lasts over 2 weeks)
Processed Turkey Lunch meat
Spinach - but may buy more often
Raw Almonds
Stuff I know is not good
Tortilla Chips (the plain yellow corn ones)
Multigrain Crackers - use these with shrimp
Ice Cream - my one weakness
Cheese
Caesar Dressing
1000 Island Dressing
Ranch Dressing
The rice????????
Trail Mix - ie fruit/nut mix
Beer (on weekends)
Vodka (on weekends, but am going to try and limit it to one weekend day only and only 3-4 drinks)
Examples of meals i make
Breakfast
2 scrambled eggs, cooked in tad of butter to oil the skillet, 4 pieces turkey bacon a piece of toast (sometimes just one egg) - this meal really fills me up - probably too big of a serving?
Lunch
Caesar Salad (romaine lettuce, parmesean cheese, some caesar croutons, a roma tomato, sometimes cut up chicken on top
or 1/3rd pound turkey burger, some broccoli, cheese, some ketchup
Dinner
Deer steak cooked in a tablespoon or 2 of olive oil, a little Sherry wine for flavoring, cut up onion, mushrooms, broccoli, steamed rice (maybe throw 2-3 cut up celery stalks in with the rice)
Or maybe a stir fry, cook up a pheasant breast, use some terryiaki (sp?) sauce, tons of vegetables, put on top of rice.
Before bed
Strawberries cut up with some Natural PB and some splenda if the strawberries arent that sweet or ripe.
I think my biggest problem now is eating too much in one sitting and not eating enough smaller meals throughout the day? ( I typically eat 3-4 x a day)
Eating at the wrong time of day??? Ive been in a habit of eating dinner a couple hours after I exercise at anywhere from 7-9pm
Maybe eating Rice? I get the unprocessed stuff, so I hope it isnt bad for me.
Can you point me to a place to read or somewhere on this forum that is Weightlifting for Dummies? I need that book or forum topic if it exists.
Id like some ideas or feedback. Im actually gonna take some pictures and keep them so I can track my progress. Maybe I will start a diary here.
About 5 years ago I was eating completely the wrong things, not exercising etc and probably got up to a weight of 300-320 or so. I didnt even wanna weigh myself at that point.
Anyways, fast forward to now, Im currently 29 yo, 5'8" and weigh 250, I was down to 245, but had a bad holiday season i guess lol. My long term goal is to get down to 175-180. Id like to lose 3-5lbs a month.
Im not familiar on what all the body type definitions are, but Id say Im built like an NFL offensive lineman, thick legs, big rib cage, etc. Ive never been into lifting and now that Ive renewed my interest in this forum again, it seems like something I need to incorporate. What delayed my progress was that in the fall of 2007, I was jogging on a consistent basis and developed a case of plantar fasciitis (http://www.mayoclinic.com/health/plantar-fasciitis/DS00508) which took until about 3 months ago to be what I would call completely healed, so that really put a wrench in exercises I could do. I can now jog again and do most exercises daily without any pain and am exercising more as a result.
So without boring you on any further details, heres what I try to do for exercise on a routine basis and have been doing consistently since January.
My goal is to get 40-60 minutes of cardio at least 4 times a week.
Id like to jog/(a little bit of a walk) 2miles 2x a week, depending on the weather, or at least jog once depending on how my knees feel during the week.
When its nice out, to save on the knees, Id like to ride my mountain bike at least 10-15+ miles and when I ride I try to ride "balls to the wall" so I work up a good drenching sweat.
The other exercise is going to the local gym where I have a membership and doing the arc trainer (http://www.cybexintl.com/products/cardio/750A/intro.aspx) (this is the exact machine I use) and I work on it at least 40 minutes - sometimes 45 now, could bump it up to 50 or better Im sure, Im able to monitor my heart rate on it and it stays about 153-160 and sometimes towards the end if Im working harder its at 170bpm. I sweat like a "whore in church" on this machine but then again I sweat the instant someone says hot.
If i were to do weight lifting Id only wanna do it 2x a week and just do my upper body, my knees are my weak point (dont get me wrong they feel better now than they have in years, I just dont want to agitate them or run them down worse) and trust me, Ive got more than the average lower body strength.
Since I havent got to the point where Im comfortable to post a pic for all to see, most of my fat is in my gut, thighs/butt and moobs in that order.
After I get over this sinus cold/allergies Ive been battling the past month I will be on a more strict eating schedule and able to exercise 4-5x a week, but heres the things that make up my diet. ( I recently had to take 2 weeks off cuz I couldnt breathe and after exercising 3x this week had to take today off because my cold/allergies are coming back, hence why Im typing this post in the wee hours of the morning)
(Stuff Im certain is not bad for me)
Blueberries
Rasberries
Blackberries
Strawberries
Natural PB (I always drain the oil off and do not mix it in to save it for cooking wild game)
Celery
Mushrooms
Onions
Broccoli
Jasmin or Basmanti Rice (completely unprocessed white rice)
Deer Steak [About 65%-75% of my meat consumption is wild game ie deer/pheasant and soon to be wild pig if I get one this month]
Ground Deer Burger (has a little added beef/pork fat)
Turkey Bacon
Scrambled eggs, cooked in 1/2 or 1tsp of butter
Coctail Shrimp (ie no breading, etc, the frozen cooked stuff you thaw out and eat cold)
Pheasant Breast
Olive Oil for cooking
Some Butter for cooking (mainly used for wild game since it has no fat)
Chicken Breast
Ground Turkey
Turkey Sausage links
Stir Fry Vegetable Mix
Green Beans
Salads - ceasar and "house" salad
Raw Oats
Plain Sugar Free Vanilla Yogurt
Chocolate Yogurt (dont eat a ton but it has a little sugar)
Raw Pecans
Raw Walnuts
Roasted Peanuts in the Shell
Louisiana hot sauce
(Dont eat a lot of or buy often)
Lean Ground Beef
Beef Steak
Whole Wheat Bread (a loaf probably lasts over 2 weeks)
Processed Turkey Lunch meat
Spinach - but may buy more often
Raw Almonds
Stuff I know is not good
Tortilla Chips (the plain yellow corn ones)
Multigrain Crackers - use these with shrimp
Ice Cream - my one weakness
Cheese
Caesar Dressing
1000 Island Dressing
Ranch Dressing
The rice????????
Trail Mix - ie fruit/nut mix
Beer (on weekends)
Vodka (on weekends, but am going to try and limit it to one weekend day only and only 3-4 drinks)
Examples of meals i make
Breakfast
2 scrambled eggs, cooked in tad of butter to oil the skillet, 4 pieces turkey bacon a piece of toast (sometimes just one egg) - this meal really fills me up - probably too big of a serving?
Lunch
Caesar Salad (romaine lettuce, parmesean cheese, some caesar croutons, a roma tomato, sometimes cut up chicken on top
or 1/3rd pound turkey burger, some broccoli, cheese, some ketchup
Dinner
Deer steak cooked in a tablespoon or 2 of olive oil, a little Sherry wine for flavoring, cut up onion, mushrooms, broccoli, steamed rice (maybe throw 2-3 cut up celery stalks in with the rice)
Or maybe a stir fry, cook up a pheasant breast, use some terryiaki (sp?) sauce, tons of vegetables, put on top of rice.
Before bed
Strawberries cut up with some Natural PB and some splenda if the strawberries arent that sweet or ripe.
I think my biggest problem now is eating too much in one sitting and not eating enough smaller meals throughout the day? ( I typically eat 3-4 x a day)
Eating at the wrong time of day??? Ive been in a habit of eating dinner a couple hours after I exercise at anywhere from 7-9pm
Maybe eating Rice? I get the unprocessed stuff, so I hope it isnt bad for me.
Can you point me to a place to read or somewhere on this forum that is Weightlifting for Dummies? I need that book or forum topic if it exists.
Id like some ideas or feedback. Im actually gonna take some pictures and keep them so I can track my progress. Maybe I will start a diary here.