help with diet/exercise planning

[209manny]

I am 6'1" currently at 207lbs I started my constant dieting and exercise "program" about a week ago so far I have lost 3 lbs might be water weight but I feel like I am making progress.

Anyways I'm looking to weigh in at about 180lbs, I'm going for that lean muscle toned body.


I think I have my exercise down pretty good. I do 10 miles of singletrack mountain biking at a pretty fast pace. I do that daily first thing in the morning before breakfast.

I rotate one day on one day rest going to the gym and weight training (upper body) since I do legs on my mountain bike.

As for the diet I cut sugary and salty foods.

I'll eat bran flakes, a banana, fat free milk, egg whites and turkey. for breakfast.

For lunch and dinner I am running out of ideas of what to eat. I like eating meat so I need some suggestions of some good tasting meals that are a good source of protein with not much fat.

Any suggestions or modifications to my diet & exercise?

 

[Nastradamus]

hmmm i gotta write this stuff down. I get into a little routine.. then i give up..
i start running.. and i cant follow through. Its hard.. im mexican.. cant really do the excersise and the dieting.. its one or the other.

 

[209manny]

hmmm i gotta write this stuff down. I get into a little routine.. then i give up..
i start running.. and i cant follow through. Its hard.. im mexican.. cant really do the excersise and the dieting.. its one or the other.

I'm kind of like that too.......I'm mexican as well.

I'm trying to find a good balanced diet, one that doesn't leave me starving or forced to eat like a rabbit. I'm buying a little charcoal grill so I can cook up some grilled meat, I need some recipes though

 

[Nastradamus]

I'm kind of like that too.......I'm mexican as well.

I'm trying to find a good balanced diet, one that doesn't leave me starving or forced to eat like a rabbit. I'm buying a little charcoal grill so I can cook up some grilled meat, I need some recipes though

frijoles are ur friend.. legumes are good for u right?

u can get the george foreman grill.. or something similar to it.

Ya i hate diet eating.. when i eat that crap i dont feel full.. i end up sometimes eating more cuz i dont feel i had a meal. Something about food thats not for dieting that fills u up right..even if its just a little bit.

also the mexican part in me doesnt allow me to waste food.. so a free meal ill take advantage off.. cant leave food behind too.. "we dont have cats".. my parents use to make me eat whatever they fed me..

 

[stoltzf4]

It is good to vary your workout routine. It is amazing how fast your body can adapt to a particular routine. Buy a heart rate monitor and stay in your target HR zone for fat loss. Mix some running, and swimming in if possible. Maybe kick it up a notch and do 2 days on with cardio and weights and one day off. Finding this balance will help maintain some muscle mass with your weightloss.

As for diet, it has to be something you can live with longterm. Check out bodybuilding.com's nutrition section for more information than you need.

If you have more specific questions let me know.

 

[209manny]

It is good to vary your workout routine. It is amazing how fast your body can adapt to a particular routine. Buy a heart rate monitor and stay in your target HR zone for fat loss. Mix some running, and swimming in if possible. Maybe kick it up a notch and do 2 days on with cardio and weights and one day off. Finding this balance will help maintain some muscle mass with your weightloss.

As for diet, it has to be something you can live with longterm. Check out bodybuilding.com's nutrition section for more information than you need.

If you have more specific questions let me know.

I stuck with mountain biking for my cardio because I feel it is something I can stick with in the long run, I have fun while doing it.

I hate running, I have flat feet and my ankles always hurt when I run. I used to go to the gym and do the treadmill or elliptical. I think if I were to do it again I might do it for a week but then get tired of it. I might try swimming though.

 

[Nastradamus]

I run... i dont do the heart rate zone.. i bust my ass because i want to finish quicker.

When i do the treadmill i do 7mph for 1 mile... then walk 1/4 mile.. then run 1/2.. walk 1/2 .. run 1/2 ..

when i run outside i just jog and speed up once in a while. More impact on my legs while im running outside than the treadmill.

 

[CHUM]

damn dude.....sounds like a pretty good plan

couple of tips:

1. consistency - staying consistent can be hard....but once you get in the groove all is good

2. don't eat after 7pm

as far as lunch and dinner?....i like turkey sammiches, veggies and fruit for lunch...for dinner is basically chicken or fish and rice with steamed veggies...also throw in some *snacks* throughout the day (fresh fruit, yogurt, etc....)

 

[Papi-C]

write down everything you eat for a week it will show you where you can cut back.

 

[afm199]

Yah, keep a list. Eliminate any fast food, cafe lattes, pastries, potato chips, energy drinks, colas, etc. Watch everything you put in your mouth. If you need protein, chicken, lean beef. Get some protein powder and start making protein shakes, a great way to get daily protein without much fat ( lean milk, protein powder, a bit of fruit and whole grain blended together). Salads with a bit of dressing. Vegies.

 

[catgirldanni]

Damn Mexicans hahaha

Im Russian and I cant stick to any of that shit either thats why Im fat

I hate this topic cuz I have all the answers I just cant do it myself. I've tried all the crazy shit and 've dated so many personal trainers that have told me what to do and I know what to do but gettin up earlier then 6am and running or doing anything for that matter is fucking hard. So thus until Im done with school Im gonna be fat. :|

 

[CHUM]

Damn Mexicans hahaha

Im Russian and I cant stick to any of that shit either thats why Im fat

I hate this topic cuz I have all the answers I just cant do it myself. I've tried all the crazy shit and 've dated so many personal trainers that have told me what to do and I know what to do but gettin up earlier then 6am and running or doing anything for that matter is fucking hard. So thus until Im done with school Im gonna be fat. :|

don't kick yourself....it's hard to get in the groove......try easing into it......

let's say when you eat leave a little on the plate.....and make a point to walk a little more each day.....that's it.....do it for a month and see what happens.....

 

[catgirldanni]

I wish I had the time to cook for myself, I wish I had the time to walk. I should walk in the mornings but damn Im lazy, by the time I get home from school its 10:30pm and Im tired as fuck and want to lay in my bed and eat something really bad for me like Carls Jr across the street cuz well by that time I've only ate once at lunch, at least I eat good at lunch. My Smart Ones meals or Subway, or there is a very cute little Cafe where they serve really good turkey sammiches yum.

Im not really kicking myself its just that I know I cant do it right now cuz of school and next year when Im done I'll get to the dieting and exercise like I did before.

I gained 20 lbs since I started going to school cuz well the dieting obviously went out the freakin door and well no exercise for me either, so my body is like "Ok bitch ur gettin fat"

 

[Papi-C]

I wish I had the time to cook for myself, I wish I had the time to walk. I should walk in the mornings but damn Im lazy, by the time I get home from school its 10:30pm and Im tired as fuck and want to lay in my bed and eat something really bad for me like Carls Jr across the street cuz well by that time I've only ate once at lunch, at least I eat good at lunch. My Smart Ones meals or Subway, or there is a very cute little Cafe where they serve really good turkey sammiches yum.

Im not really kicking myself its just that I know I cant do it right now cuz of school and next year when Im done I'll get to the dieting and exercise like I did before.

I gained 20 lbs since I started going to school cuz well the dieting obviously went out the freakin door and well no exercise for me either, so my body is like "Ok bitch ur gettin fat"

you have time to post here You just don't really want to lose weight cuz the brothas dont mind some meat


Seriously tho when you REALLY want to lose you'll do whatever you have to do.

 

[Godsdarling]

You can eat meat, you just have to change the type. Cut out beef except for the Flank Steak and prime cuts. Instead of ground beef eat ground turkey. Instead of hamburger patties, turkey patties.I switched because my hubby had some triglycerides issues and he lost 35 lbs in one month when I made the changes. And remember that seasonings = friend. Do everything on the BBQ grill. My kids prefer the turkey burgers then regular, I still grill regular but they eat ours. Throw away the deep fryer. Get weight watchers recipes. They are low in cals and high in taste. When you find a recipe that calls for lets say ground beef, switch it with ground turkey. Don't eat shrimp or lobster, VERY high in fat. Switch shrimp recipes with chicken. You can use any recipe but you may have to change up the meats etc. Use olive oil instead of corn. Good luck and major kudos for you.

 

[209manny]

I ate a slice of turkey breast before I went out to do my morning bike ride, I drank about a liter of water and ate a peach while I was out.

When I got back I was damn hungry.

I ate 2 slices of turkey breast, scoop of beans, 2 egg whites,1 slice of wheat bread, and a bowl of honey nut cheerios with fat free milk.

Should I be cutting carbs? I don't eat pasta, fried food. Right now most of the carbs I eat are from wheat bread,my cereals, (bran flakes, cheerios) and fruit.

will those carbs make me fat?

 

[Godsdarling]

I ate a slice of turkey breast before I went out to do my morning bike ride, I drank about a liter of water and ate a peach while I was out.

When I got back I was damn hungry.

I ate 2 slices of turkey breast, scoop of beans, 2 egg whites,1 slice of wheat bread, and a bowl of honey nut cheerios with fat free milk.

Should I be cutting carbs? I don't eat pasta, fried food. Right now most of the carbs I eat are from wheat bread,my cereals, (bran flakes, cheerios) and fruit.

will those carbs make me fat?

No, myth on cutting carbs completely. You just have to practice moderation and balanced meals. Use whole wheat bread, healthier for you. Oatmeal too. Good for you. Fruit and vegs. Dark green veg are best. For snacks, keep granola/special k bars and dried fruit. You are doing awesome. You need to take a pic of yourself now and one when you reach your goal. It will encourage you.

 

[VTRZA]

you also have to watch salad dressings,mayo shit like that. Your super healthy fat free turkey sandwich is fucked as soon as that mayo hits the bread. Use mustard instead and use dressings like olive oil and vinegar for salads. Ranch dressing,bleu cheese all that shit is loaded

Cutting carbs is not as important as cutting high glycemis carbs like flour and shit. Carbe from fruits and stuff are good

 

[209manny]

No, myth on cutting carbs completely. You just have to practice moderation and balanced meals. Use whole wheat bread, healthier for you. Oatmeal too. Good for you. Fruit and vegs. Dark green veg are best. For snacks, keep granola/special k bars and dried fruit. You are doing awesome. You need to take a pic of yourself now and one when you reach your goal. It will encourage you.

I cut carbs entirely back when I was in high school, that was horrible. I was always tired and I felt weak.

I hope I can keep the weight off this time. I am always rebounding weight, I weighed 225lbs in january due to large consumption of beer and pizza, and lack of exercise. Started hitting the gym and was down to 205lbs by march. Then late june I went to cancun for a week and ate just about everything and drank large amounts of alcohol....again and weighed in at 210.

I'm glad that my body can lose weight fast

only problem is getting lazy and slowly gain it back

 

[afm199]

Cheerios is sugar and wheat. NONE of the cereals in Safeway (NONE) have no added sugar. Read all labels before you buy. Half of them say "organic light healthy added good range grown lose weight low fat" and they all have sugar added. Throw out the cheerios and bran flakes and find non sugar added cereals (which you won't find in the 100 plus cereals at Safeway)

Whole wheat bread is another big hype. READ THE LABELS. 90% of them are sugar added, partially hydrogenated oil etc. The ONLY commercial whole wheat bread I eat or recommend is Orowheat "winter wheat", it is good stuff and has more fiber than any other bread out there.


Try some health food store Muesli, which is whole grain/nuts/pieces of fruit.