Lifestyle change (updated)

[Jaytee]

Hey guys. Been trying to get into the gym and losing weight for the last few years. But its taken till now to realise that a string of yo yo diets and occasional gym sessions just won't cut it. Last month i made a lifestyle change. Had a few hiccoughs and its been a slow start but its not something that can be done over night. Anyway heres the facts.
Im 5'10 and currently 263lbs down from 270 at begining of january. Aiming to get down to 175lbs and then start from there. Im under no illusion that once i drop the weight im gonna have an amazing body but that i feel would be a good base to start getting some muscle and definition. Im hoping to acheive this target weight by xmas this year. This is what im doing at the moment.
Chest/tris
Back/shoulders
Biceps/cardio
Legs
And some sit ups and stuff at the end of every other session.

Diet
Breakfast - 3 poached eggs 2 slices of wholemeal toast/ bowl of porridge with peanut butter
Coffee s/s milk 2 sugar

Lunch - 2 poached egg on toast (obvs not if iv had it for breakfast)/ chicken breast with salad or tuna with salad or something similar.

Snack - banana

Dinner- pasta and chicken/ bolagnase/ clean home made curry.

Snack - 2 ryvita with cottage cheese.

2-4 litres of water
Maybe 2 cans of diet coke or 2 cups of coffee. I have stopped drinking for now as well. Probably going to have one night out a month as. A treat but not go mental.

Is this a good diet plan?
Basically looking for any advice or critisism. Thanks guys. Hopefully il update every month with my progress. Thanks guys.

[DusheR]

Originally Posted by Jaytee

Hey guys. Been trying to get into the gym and losing weight for the last few years. But its taken till now to realise that a string of yo yo diets and occasional gym sessions just won't cut it. Last month i made a lifestyle change. Had a few hiccoughs and its been a slow start but its not something that can be done over night. Anyway heres the facts.
Im 5'10 and currently 263lbs down from 270 at begining of january. Aiming to get down to 175lbs and then start from there. Im under no illusion that once i drop the weight im gonna have an amazing body but that i feel would be a good base to start getting some muscle and definition. Im hoping to acheive this target weight by xmas this year. This is what im doing at the moment.
Chest/tris
Back/shoulders
Biceps/cardio
Legs
And some sit ups and stuff at the end of every other session.

Diet
Breakfast - 3 poached eggs 2 slices of wholemeal toast/ bowl of porridge with peanut butter
Coffee s/s milk 2 sugar

Lunch - 2 poached egg on toast (obvs not if iv had it for breakfast)/ chicken breast with salad or tuna with salad or something similar.

Snack - banana

Dinner- pasta and chicken/ bolagnase/ clean home made curry.

Snack - 2 ryvita with cottage cheese.

2-4 litres of water
Maybe 2 cans of diet coke or 2 cups of coffee. I have stopped drinking for now as well. Probably going to have one night out a month as. A treat but not go mental.

Is this a good diet plan?
Basically looking for any advice or critisism. Thanks guys. Hopefully il update every month with my progress. Thanks guys.

Good to see you someone trying instead of just moaning.

Yes Id says thats a very good start diet wise! Maybe change the sugar in your coffee for sweetners but apart from that it looks good!

I know it sounds a lot but Id be aiming for around1hour cardio a day. Id get a exercise bike/treadmill for your house. Personally use a bike, about 100quid from argos!

If your serious about it, the weight will drop off. Get up in the morning, jump straight on the bike (protein shake before hand if you have any) then a good 30mins at a good pace, just enough to get a sweat on, not so your hearts beating out your chest. (if you want you can get a heart rate monitor and aim for around 125bpm) Then have your breakfast.

PWO cardio should be another 20mins after you train, have your protein shake between weights and cardio. I personally couldnt do cardio after a leg day so Ive missed it off.

Your training should look more like this:

AM cardio, Chest/calves, pwo cardio
AM cardio, Back/bis, pwo cardio
AM cardio, rest
AM cardio, Shoulder/tris, pwo cardio
AM cardio, Quads/hams
AM cardio, rest
rest

Do that and the weight will drop off you. If after a while your energy levels and motivation is dropping I would look into ECA. I know its a bit daft advising drugs straight away, but I found when I originally shifted the puppy fat from my teens this helped me a lot!

And remember on the sunday rest day, EAT! Have all your favourate junk food! It not only helps mentally but also will speed your metabolism back up! Let us know how your getting on

[Jaytee]

Thanks for the advice man. Il deffo start basing my workout around that. Think we are getting a bike in the next couple of week as well. Pwo is post work out i take it? Can already feel the difference especially in arms and cheast. Il deffo keep this updated though. A log will probably help me to see how far my progress has come.

[666saxo666]

http://www.saxperience.com/forum/sho...d.php?t=410751

Thats my workout plan, and if you read through ive put together a diet plan to.
So many of my friends have joined the gym and given up as they want to see results the next day. My best advice as i wrote in my thread is - think years not weeks days, only then will you achieve.
In my opinion your goal is a big one dropping all that weight. If you do half that its a great achievement. And you have many more years of trainin if you can keep your motivation. So what if you dont hit your goal weight in 2013 your not plannin to die in 2014 are you? so set a goal for what you wanna look like in 2020. thats what i have done an it stops you lookin in the mirror everyday for a difference that wont be there.

[Jaytee]

Well after doing a routine for 4 weeksish. Nothing much was happening. Infact i put a pound on. After speaking to the guy who runs the gym and his wife, i was advised to do alot more cardio. So i have changed my workout to involve a lot of cardio. Also do sledge running 1-2 times a week with a 40kg sledge, and high rep, low weight supersets as my strength training. Anyway 4 weeks on iv lost 9 pound and have a lot more energy, strength and fitness. Starting to notice clothes fitting a lot better.

[b0t13]

sounds good, remember the basics to fat loss

BURN more than you EAT

fat doesnt go away unless you burn it off (most people ignore this)

so just eating nice and not burning wont do much

also try not to look at 'weight' as much, because muscle is heavier than fat, so you could stay the same weight but be losing fat and gaining muscle,

try measuring your waist or something and do the same a month or two later in same situation to see how much its changed

[Giraffe]

Originally Posted by b0t13

sounds good, remember the basics to fat loss

BURN more than you EAT

fat doesnt go away unless you burn it off (most people ignore this)

so just eating nice and not burning wont do much

also try not to look at 'weight' as much, because muscle is heavier than fat, so you could stay the same weight but be losing fat and gaining muscle,

try measuring your waist or something and do the same a month or two later in same situation to see how much its changed

Say what? A lb of muscle weighs exactly the same as a lb of fat...

What you mean, is muscle is more dense than fat, but what people don't appreciate with weight is that as they are losing fat they are usually gaining muscle as well and so the weight difference isn't usually representative of what they've done...

[Jaytee]

I know a lot have people have said it looks like iv lost more. I can see a difference in the face and around my shoulders neck and lower back.

[Dizzy]

Far too many carbs. If fat loss is your main goal - 3 full body strength sessions a week followed by 3 sprinting sessions, with 3 45 min steady rate cardio on the in between days will work better.

Diet should be on training days: AM carbs (50g) Pre workout carbs (50g) Post workout carbs (100g)

None training days just 50g of carbs for breakfast - the rest of the day just protein veg and fats from nuts/cheese etc.

[mikeygs]

I think your right, to think long term. Too many people think they can get a quick fix, but the reality is those who do these fad diets, lose a lot quickly, but then very quickly put it back on again.

Like others have said get a good training routine, and keep the diet clean and it will gradually come off. Measurements are a good guide to keep, as others have said the weight loss might slow if your going muscle, but if the measurements are dropping then you are on the right lines.

I would also say that you need to push yourself hard when at the gym, people sometimes think they are, but there normally is a little something extra in there!

Good luck!

[Mezza]

Originally Posted by Dizzy

Far too many carbs. If fat loss is your main goal - 3 full body strength sessions a week followed by 3 sprinting sessions, with 3 45 min steady rate cardio on the in between days will work better.

Diet should be on training days: AM carbs (50g) Pre workout carbs (50g) Post workout carbs (100g)

None training days just 50g of carbs for breakfast - the rest of the day just protein veg and fats from nuts/cheese etc.

+1. if your serious about losing weight then you need to decrease carbs massively,
also just drink water or tea (no milk).
Nothing fizzy even diet coke