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Help me with exercise/eating plan

post #1 of 74
12/19/08 at 7:39pm
Thread Starter 
So my New Year's resolution is to begin a serious workout & "eating better" regimen. I'm not really fat (I have a small gut) but I'm out of shape. No muscle. How should I go about exercising? How much time should be given to cardio, how many reps and sets for strength training? I have access to all kinds of machines and facilities so suggest anything. My ultimate goal is to lose maybe 10 lbs. and bulk up. As for eating: I'm starting to like the idea of protein shakes or superfoods. I generally eat shit. Cereal, bagel or breakfast sandwich in the AM; big old sandwich or something like that in the PM; pasta/meat/burrito/etc. for dinner. I want to cut down my calorie intake without feeling hungry all the time. Please help, I'm sick of looking so blah.
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post #2 of 74
12/19/08 at 7:44pm
Plenty of good info on exercise online, but the key when starting out is simply to do something...

I'm not into complicated diets. Protien shake first thing in the morning and just after you exercise is a good thing. Eat small healthy snacks throughout the day. Don't eat late at night and minimize your carbs.

Another thing I do is just to eat everything green I can, and if there's any room left I don't feel guilty.

-spence
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post #3 of 74
12/19/08 at 7:45pm
was just a beginner's thread on here. look there.

3-4 sessions of weights per week, stick to big, basic movements like chins, squats, bench, deadlifts, dips

do :30 mins of cardio 4x a week. 2 times slow at a high incline, 2 HIIT sessions.

eat a gram of protein per lb. of weight. get most of your food from whole/real foods. shakes are a good supplement but not a replacement.

stick to a ratio of 40% carbs, 40$ protein, 20% fat.

best supplements for the $ are fish oil, creatine, whey/cassein blend, and green tea extract

have 5-7 meals a day, SMALL meals, and eat every 2.5-3 hours.
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post #4 of 74
12/19/08 at 7:45pm
Thread Starter 
First order of business: get a blender!
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post #5 of 74
12/19/08 at 7:46pm
Quote:
Originally Posted by Connemara View Post
So my New Year's resolution is to begin a serious workout & "eating better" regimen. I'm not really fat (I have a small gut) but I'm out of shape. No muscle.

How should I go about exercising? How much time should be given to cardio, how many reps and sets for strength training? I have access to all kinds of machines and facilities so suggest anything. My ultimate goal is to lose maybe 10 lbs. and bulk up.

As for eating: I'm starting to like the idea of protein shakes or superfoods. I generally eat shit. Cereal, bagel or breakfast sandwich in the AM; big old sandwich or something like that in the PM; pasta/meat/burrito/etc. for dinner. I want to cut down my calorie intake without feeling hungry all the time.

Please help, I'm sick of looking so blah.

I think whole foods are the most important thing you can do for yourself. Good luck and I hope it works out.
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post #6 of 74
12/19/08 at 7:50pm
I see a problem with this plan because it involves less drinking. I give it 3 weeks tops. Edit: And now he's getting a blender for frozen daiquiris...
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post #7 of 74
12/19/08 at 8:13pm
Thread Starter 
I've actually reduced my booze intake pretty drastically. Started in October...I'm now having a few drinks a week, sometimes not a single one for days. No real weight loss though. I think I've started eating more to muffle my body's piercing screams for alcohol
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post #8 of 74
12/19/08 at 9:16pm
I found this post on an old thread. http://www.styleforum.net/showpost.p...9&postcount=10
Quote:
Now this may sound a little crazy but my girlfriend's an anorexic and she's about 1.70 metres tall, 40 kilograms. She's very thin and extremely cautious about her weight. I'm not about saying that what she does is healthy or anything or I recommend you becoming an anorexic but there are a couple of good tips to learn from them when it comes to fast weight loss. 1. Drink 2 glasses of iced water BEFORE eating. This will make you fuller(thus eating less) and your body burns more calories to warm up the temperature in your stomach. 2. Diet pills: Try Xenical or Reductil or any product with Hoodia. Works like a charm. 3. Be conscious about your weight. Avoid Macdonalds, Wendys, Carl. Jrs... start checking out that organic farm product store or try Subway instead(they have calorie listings of their sandwiches, Veggie Delight is the lightest: 226 calories) 4. Eat only twice a day. No more than 500 calories. 5. If tempted to eat, then chew the food in your mouth, savour the taste; then SPIT IT OUT. This helps deal with the frustation from dieting and enjoy the food at the same time, without the weight gain. 6. Avoid CARBS. Its disgusting and piles up on your thighs. Avoid rice, pasta, bread, etc. 7. Clear your fridge of everything! Go shopping at a gourmet supermarket. Keeping expensive food in your fridge will make you more conscious about eating them, thus eating less. 8. Because of the vitamin-deficient diet tips mentioned above, remember to take 2 multi-vitamin pills 2 hours BEFORE the DIET pills. Hope that helps.
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post #9 of 74
12/19/08 at 9:44pm
Quote:
Originally Posted by thekunk07 View Post

3-4 sessions of weights per week, stick to big, basic movements like chins, squats, bench, deadlifts, dips

do :30 mins of cardio 4x a week. 2 times slow at a high incline, 2 HIIT sessions.


This will kill the chubby little dude inside of three weeks. The bounceback will knock him into Fatty Arbuckle territory.



Nobody wants that.

Conne, Starting Strength or New Rules of Lifting. Start slow and add cardio after a few months. Track your calories and put the fucking fork down. Reassess after three months.

Didn't you make this same post last year?

lefty
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post #10 of 74
12/19/08 at 9:47pm
1.70cm tall at 40 kilogram's is impossible. i don't think even ethiopians are that skinny.
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post #11 of 74
12/19/08 at 9:52pm
please don't stand in the way of my attempts at killing conne.


Quote:
Originally Posted by lefty View Post
This will kill the chubby little dude inside of three weeks. The bounceback will knock him into Fatty Arbuckle territory.



Nobody wants that.

Conne, Starting Strength or New Rules of Lifting. Start slow and add cardio after a few months. Track your calories and put the fucking fork down. Reassess after three months.

Didn't you make this same post last year?

lefty
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post #12 of 74
12/19/08 at 10:09pm
Quote:
Originally Posted by daft View Post
1.70cm tall at 40 kilogram's is impossible. i don't think even ethiopians are that skinny.

I didn't think they were that short either.
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post #13 of 74
12/19/08 at 10:29pm
Quote:
Originally Posted by thekunk07 View Post
please don't stand in the way of my attempts at killing conne.
Will Munny: It's a hell of a thing, killing a man. Take away all he's got and all he's ever gonna have. The Schofield Kid: Yeah, well, I guess they had it coming. Will Munny: We all got it coming, kid. lefty
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post #14 of 74
12/19/08 at 10:37pm
You are in college, you have youth on your side. I would not alter my eating at all, just exercise more.

Go 3x a week to the gym. Have a goal, something cheesy like "I want to be able to run for 40 minutes" or "I want to be able to do 15 pulllups". Doesn't matter what, just track your progress.
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post #15 of 74
12/19/08 at 11:40pm
Conne, not to rain on your good intention but we have been here before, no?


Third time is a charm, perhaps?
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