Workout plan/diet questions, want your oppinions on mine.

[travis712]

Hey guys.

Lately I've been making an effort for my personal health, and I want to know what you guys think I should change, or if I should continue with my routine.

Morning-pop tarts, its fast.

Lunch-Well, usually nothing, fries if my friends are being giving.

Supper/dinner-Differs, but I get my usual meat, veggies, etc.

After supper(we eat at around 3:45 for some reason) I usually eat celery with ranch dressing, because I love ranch dressing, and I ear clementines(small oranges).. I try not to snack much, and I drink a lot of water. For workout, I do push ups, sit ups, and I run for 30 minutes. I usually just do 10 minutes, but I thought I would be a man and suck it up. I did 40 minutes tonight(very proud of myself lol) and I feel fine, actually I feel very good. What do you guys think I should change? And or/ what should I workout more for weightloss.

Physical characteristics of me are 5'11", large build, 220 pounds. My legs and arms are pretty bulky, not much fat. My core and fat stomache need some help though.


TIA :yeehaw: added him because hes awesome..

 

[zio]

Try a search. Or just read a few of the very recent threads in this forum first. Loaded with info on this specific subject. Start with at least some basic knowledge, then if you have any unanswered questions, post 'em.

 

[travis712]

I searched, but want to know what you think about mine.

 

[CRF450Rccrider]

ill tell u what i was told and my thred helps alot if u read it

ditch the fryed food
on the ranch look at the fat content. but other than that i dont see a problem but it is probably better to eat 6 small meals like beakfast-oatmeal snack- apple lunch small salad- snack apple dinner-w/e just watch the fryed foods and beaded foods- snack- apple

 

[travis712]

Cool, I set a weightloss goal of 20 so I hope I can do it..I have faith..lol.

 

[Bodge]

Your entire daily intake sounds like my breakfast. I would really record everything that you eat for a week, next add up all of those calories and divide it by 7(7 days in a week). Match that up to what your body requires(there is a process to figure this out you should be able to find on the net). I highly doubt you are eating enough, there for your body will be in starvation and will not shed those pounds.
http://www.marathonguide.com/FitnessCalcs/Caloricneeds.cfm

 

[zio]

I searched, but want to know what you think about mine.

I think it sounds wrong. I also don't think you searched. If you did search, you didn't read. CRF450Rccrider got some good information & I pointed you to his thread. He learned from it.

Go back and do a search, and read his thread, too. Check the link I gave in his thread, read it, & come back if you still have questions. Or else I'll sick Rich on you. ;)

 

[travis712]

Sorry Zio, I searched but I'll seach more indepth. Bodge, it says I should eat 3304 calories to keep my current weight. 60% carbs, 10% proteins, 30% fats.

 

[zio]

Okay, that sounds high. When I'm training hard, I'll do around that. When I'm trying to lose fat, I will do around 1800 to 2000 calories a day. And I'll do more like 40/40/20 Protein/Carbs/Fat. But it depends on your body type, carbs you're eating, and how much you're exercising. Go to www.hussman.org/fitness to calculate your Base Metabolic Rate, and get an idea of how much you should be eating.

 

[zio]

one pound of fat is equal to roughly 3500 calories. The basic idea is burn more calories than you consume, thus creating a caloric deficit. Want to lose 2 pounds of fat a week? Burn off 7000 calories.

 

[BigSwole]

40/30/30 is more of what you want.Eat more often.All your body is doing is storing fat.you dont want that.once you have a fat cell.it's with you forever.If you want to lose weight then hit the cardio 3 times per week.30 mins.after a few weeks bump it up to 45 mins.If your not weight training,then start.

 

[travis712]

Thanks a lot guys. Sorry if I came off the wrong way Zio. So if I ate 2000 calories a day, and I am supposed to have 3000 or 3300, would i lose two pounds a week because that is the difference.Heres me theory..3000 minus 2000(cals per day)=1000. 1000*7(days in a week) is 7000, 3500*2. Or will my body just store calories not burn them?

 

[zio]

That's right. As long as you keep the deficit within a certain limit, you will burn fat for the extra calories needed. If you go for too much a deficit, your body will think it's starving, and it'll store some of the food calories as fat & burn muscle instead.

Trust me- keep a daily log for at least the first few weeks. Write down everything you eat. After a while, you'll get to know how many calories each thing has and be able to keep track mentally throughout the day. It's easier to slip up, though.
'

 

[travis712]

Cool, I just did cardio for 43 minutes, and Im going to wrong 15 to 20 more minutes to make an hour. Im going through a lot of water a day, and I hafto pee ALOT! I feel like I have a bladder problem lol, but I don't. I feel good about drinking the water though. Thanks a lot. I'll keep a log also.

 

[zio]

Weight training should be as much if not more of a priority for you as cardio. Every pound of muscle you add to your body enables you to burn more calories even at rest. Muscle is metabolically active, fat basically is not. Intense weight training can burn fat very effectively. If you want your body to become a fat burning machine then pack on that muscle. Cardio is important too, don't get me wrong. But unless you want to be thin and flabby then cardio alone will not produce the results you are after. The benefits of lifting weights don't stop there.

You will see improved energy levels, better posture, stronger core strength, muscle endurance, and on and on. Imagine the improvements you will notice when riding! If going to a gym isn't a possibilty then you can get a set of dumbells at Wal-mart for cheap. There are tons of books on the basics of weight training that should make it easy to get started. What and how much you eat will have to support this new muscle growth. If your body thinks it's starving it will hold on to fat like crazy. The websites that Zio mentioned earlier will tell you how to eat to feed your machine! Need I remind you that a little muscle is not too off putting to the ladies either!!! Good luck! :) Zia (Zio's other and better half!)

 

[zio]

disclaimer- my wife is an International Sports Sciences Association Certified Fitness Trainer. She did the Body For Life Challenge, changed her life, fell in love with fitness, and went on to get her certification from an organization with good reputation in the fitness industry. ISSA is one of the more respected of all the myriad certifiying organizations. She's now a personal trainer and working on getting her Specialist in Performance Nutrition certification.

 

[travis712]

Very very good information Zia. I know weight training is very important but I need to do some cardio because I have gotten out of shape, and I feel like I need to use some running to get back into shape. I have strong legs, alright arms. I am going to start weight training soon I think. Thanks so much for the great information! I'll let you guys know how I'm doing weight wise.

 

[Toothmech]

Here's one of the threads that Zio was talking about, there are like 36 replys and the info ranges from basic to Biology, so read and use what you can. Good luck man- I've been there.

 

[Toothmech]

Here's one of the threads that Zio was talking about, there are like 36 replys and the info ranges from basic to Biology, so read and use what you can. Good luck man- I've been there.

http://www.dirtrider.net/forums3/showthread.php?t=110108&highlight=weight+loss

 

[travis712]

Thanks toothmech, you really know your stuff I would say. Is salt bad? Just wondering..

 

[Toothmech]

For someone your age, salt isn't "bad" per se, but just something that you should consume in moderation (like everything for that matter- I know, easier said than done). Salt attracts water, so consuming it in excess will cause you to retain water. Truthfully, salt or Na+ (sodium ions) are neccessary for life. They are the driving force behind the propagation of nerve impulses that allow you to move your muscles, so having sodium in your diet is important. Eating excess amounts of it causes it to "pull" water into the bloodstream raising blood pressure in the short term. In the long term, an ongoing excess of sodium causes changes in the body's regulation of the kindeys, and results in a longer standing form of high blood pressure. Basically, you get enough salt to maintain a healthy life every day without even trying, so make an effort to reduce your intake elsewhere, and your body will thank you. Hope that answers your question.

 

[travis712]

It sure does answer my question. Thanks a lot. Tell you guys if I start losing any weight in a little while.

 

[t_mihalenko]

I Would Try The Atkins Diet. I Follow The Atkins And Work-out On My Bowflex. If You Follow The Low Carb Diet, You May Be Able To Lost 4lbs In The First Week. Give It A Try

 

[Ray3667]

I hate to say it but atkins will hurt your workouts...Your body needs carbs to have an effective workout..especially cardio. I tried it for about 2 months , I lost weight but my energy level was crap. I went back to a balanced diet and had much better results.... I started eating 6-8 meals a day. ... and that did more than the atkins and I had WAY more energy.... 2 years ago I was 5'11" and 240 lbs. Now I am 167 and have more strength and a lot better stamina..... I recomend a book called "THE BOOK OF MUSCLE" it turned my life around... GOOD LUCK!

 

[travis712]

I hate to say it but atkins will hurt your workouts...Your body needs carbs to have an effective workout..especially cardio. I tried it for about 2 months , I lost weight but my energy level was crap. I went back to a balanced diet and had much better results.... I started eating 6-8 meals a day. ... and that did more than the atkins and I had WAY more energy.... 2 years ago I was 5'11" and 240 lbs. Now I am 167 and have more strength and a lot better stamina..... I recomend a book called "THE BOOK OF MUSCLE" it turned my life around... GOOD LUCK!

Holy..how much do you workout? Your lost 73 pounds, thats amazing.