Critique my diet/routine please
Gooood afternoon everyone. Long time member, seldem poster here. I've decided 2012 is my year, so I've taken a kick butt approach to getting in shape.
Here is who I am:
Starting Weight: 335 lbs
Body Type: Obese, with a big gut
I can: walk 3 miles no problem
I can: jog 20 seconds before being winded
1st time to the gym:
4 sets 10 reps of 95lbs bench
Squat - 135
I've been going to the gym for 2 weeks. Now I bench 135 10 times, 4 sets. I can now run a 16:15 mile.
My typical training week is:
4-5 days in the gym
day 1 - Chest and abs
day 2 - Back and calves
day 3 - shoulders and abs
day 4 - arms and calves
day 5 - legs and abs
on day 6 i'll do strict cardio, and totally rest on day 7. I'll also work in cardio on 2 of the 5 weight lifting days.
Typical cardio is 20-30mins of elliptical or treadmill. Treadmill has gotten better, from a 25:00 mile to a 16:15 mile in 2 weeks.
Starting weight was 335, current weight is 314.5. I've literally lost 20.5 pounds in 15 days.
My diet is:
210 calories - Jimmy Dean D'Lights Egg white, canadian bacon, cheese on a wheat english muffin
Average Morning snack:
100 calories - 2 carrots and either 50 cals of applesauce or 50 cals of hummus
220 calories - romaine lettuce, fat free feta, 2 carrots, home made dressing w/ olive oil and balsamic, red pepper flakes, sometimes a few olives.
Average afternoon snack:
150 calories of Almonds
Fish, veggies, whole wheat pasta, sweet potatoes, etc. Calorie count - whatever it takes to get me to between 1200-2000. I usually do a weekday of 1500.
I have a treat here and there, to keep myself sane, but have completly cut refined sugars. No soda, no sweet tea, no candy etc.
I'm losing weight quickly, and hoping its all fat. I'm doing the weight lifting to help build muscle while losing weight, but I want to make sure I'm not hitting a max fat burn rate and burning some muscle. I've shrank 2 inches on my waist (46 to 44) and 20.5 lbs in 15 days.
Have at it!!
Wow, that's awesome, maybe a bit quick in terms of the weight loss, but that is too be expected in the beginning.
I worry that your calories are a bit too low, you may not be able to maintain that for the length of time that it would take to lose the weight you need/hope to lose.
Great start though!
I would echo what Commander says about worrying your cals are too low at the beginning of your journey. I donít know how many calories you were eating before you started this diet, but I would wager a guess that was over twice as many as you are getting in now. You are doing a great job of losing weight now which is awesome, but at some point that will subside and to keep it going you will need to lower your calories again. If you are at 1,500 now you are not leaving yourself much room to lower them in the future.
Aside from that your routine and diet look pretty good. I would say you could add some protein source into your lunch meal (tuna, chicken, sardines . . .) and a shake (protein, not milkshake) in there somewhere would be beneficial. You are off to a great start, so keep it up!!
I agree with both posts. and i will add that not only is the calorie def. you have now not going to leave our room for lowering your calories further, it could hinder you mental strength as well. as wizard says i would add some protein into your diet. do so slowly so you keep keep losing but if you slow down your weight loss it will only help you keep it up in the long run and not get burned out on the diet. As for your workout program , looks really good. Keep up the progress. stay posting for help and encouragement.
Yeh you're doing great keep up the good work.
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