Quote (AspenSniper @ Sep 27 2013 04:58pm)

Hi Raynor, I have asthma/early COPD, so I can't get my heart rate much over 160-175 for any long period of time. My main goal is to make it so that I get enough cardio regularly that I dont kill myself while exercising, but also tone down the symptoms of my asthma.  I'm 5'9 and weigh 200 pounds exactly and i'm 24 years old. My typical workout is to jog for about 1.5 miles at a little over 5 mph. After that point is when my lungs shrivel up.

Additionally, I'm trying to eat right, so I'm using myfitnesspal to watch my calorie intake and deduct calories based on what workouts i do. I am a REALLY picky eater. I also have no desire whatsoever to gain muscle mass or bulk up. I just wanna lose my big gut. My face/chin is getting a little fat too, but nothin crazy. My goal weight is 170.

Here's what my diet consists of over the past couple weeks that i've been trying to be healthier:
-All Bran cereal
-Subway honey oat bread, sweet onion sauce, ham, and sometimes pepper jack cheese. No veggies cuz i dont like them.
-Steamed broccoli & corn
-Sauteed (without oil or VERY little oil) peppers and onions
-Tuna with about a teaspoon of lite hellmans mayo
-light yogurt (greek tastes like crap)
-Homemade mashed potatoes with a tiny bit of countrycrock, then i mix in green onions, hot sauce, garlic, salt and pepper, and a little skim milk so it holds together
-Baked russett potatoes basically with the same as the mashed potatoes
-Brown sugar cinnamon oatmeal
-Wonton soup
-Smartpop popcorn
-Salad (i only like lettuce) and I need to find a bleu cheese dressing that still tastes good but isnt full of fat
I drink about 10 cups of water a day and about 4 cups of tea, hot or cold. I use real sugar, but very little.

Some combination of the above foods for a maximum of 1600 calories per day. If I really run hard, I'll up it to 1700 maximum.

Should I just keep doing what I'm doing? Anything I should do differently?

Thanks

Quote (SKCRaynor @ Sep 28 2013 12:54am)

1. Calories are in check, but you are eating probably too little protein. You also seem to have a pretty poor balance of macros given the foods you listed. To fix this, continue striving for the calories listed, but avoid empty carbs such as the potatoes, popcorn, subway bread, etc. Instead, replace those items with more protein (any type of meat), and more green veggies. This is a very brief description of how to get this problem in check.

2. As far as cardio goes, try doing HIIT instead. That means 2 minutes of walking, 2 minutes of jogging, and 30-45 seconds of 100% sprinting, repeated over and over until the time duration is over.

3. Try doing other exercises as well as cardio, such as the below listed:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331731288
Bodyweight exercises

and

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=331184643
Circuit Stations

Quote (SKCRaynor @ Sep 28 2013 12:41am)

It's the type of food you're eating.

Typically high fiber foods, as well as certain types of other food, can cause gastrointestinal distress.

Please give me a list of what you are typically eating and drinking on a daily basis.

Quote (PureOwnage2 @ Sep 28 2013 11:25am)

Could you explain what exactly a simple carb is?  From what I've learned in class, a carb contains 4 kcal regardless of sources.  Wouldn't it be energy regardless?

Quote (carteblanche @ Sep 28 2013 03:42pm)

i'm slow adjusting to unflavoured protein. you know i'm already overdoing the stevia, so whats the max i should use per scoop of protein powder?

and as for cocoa powder....
1) what are you using? normal unsweetened, dark unsweetened, dutch processed, or something else?
2) what brand?
3) whats the max i can put in per scoop of protein powder?

i'm using with water / unsweetened almond milk

Quote (Skywalker @ Sep 29 2013 06:02pm)

Hey man!

I'm looking for a new 5day/week workout routine to get me back into fighting shape for Taekwondo.
It has to be strength and conditioning and flexibility.

My diet is about as good as it's going to get with dorm food.  I'm staying away from soda and focusing on carbs and protein, yet trying not to overdo it.

My stats:
Height: 5'8"
Weight: 150lbs give or take

Availability: 90mins of gym time daily

Otherwise if you could direct me somewhere that has a generic strength/conditioning routine I can tweak it from there.
My motivation has been known to dwindle quite suddenly so I have to take advantage of this while I can

Quote (juicetoocool17 @ Sep 29 2013 10:02pm)

I'm drinking about 2.5L of water per day along with this.
I usually do a bit better than this (I don't usually splurge on the chocolate muffin and I don't eat feta cheese very often - had it in a salad) but I'm definitely getting too much fat and too little protein+carbs.

http://i42.tinypic.com/9rkkso.png

Quote (SKCRaynor @ Sep 30 2013 01:08am)

Hello -

I'd be glad to help you.


Before we go any further, please explain exactly what you would hope to gain. You mention strength and conditioning....are you trying to simply get as strong as possible in a given period of time, and then cut down after that? Or are you more concerned with only specific strength in specific areas? Also, is there any other special goal or consideration with regard to this plan that you need?

Example, I can provide you with a 5 day strength training routine. The flexibility training would be SEPARATE, and most likely be in the form of yoga and stretching exercises (post workout). However, this particular plan is more for bulking and getting as strong as possible, vs lean muscular gains over a longer period of time.