Quote (ttdskann @ Nov 1 2014 03:21pm)
Hey Ray,
So I'm here looking for a little guidance, considering the topic of health and fitness is so enormous. I'll give a little background:
I've become pretty overweight, I weigh 242 lbs and I'm 5'10. Probably close to 30% BF.
I just joined the gym a couple of days ago, yesterday I spent some time doing some cardio and hit a few upper body machines just trying to get a feel for the place I suppose (it's bad when I hurt this much after what I did).
My short term goal is to get rid of this keg I carry around in front of me, and this extra chin that likes to hangout up here! My longer term goals are to get back to where I was a few years ago, around 185 eventually becoming a fit and healthier person.
What would you recommend as far as caloric intake and a workout plan for the short term (2-3 months), for someone without a ton of gym and workout experience.
Thanks
Hello there. You need to be around 2,000 calories on non-workout days, and 2,500 cals on workout days.
I will get you started here:
Workout Days:
2,500 cals (approx)
Meal 1 - 3 whole eggs + 5 egg whites + green peppers and onions + 3/4 cup oatmeal (uncooked volume) + handful of mixed berries (any)
Meal 2 - 6 oz grilled chicken + 1 cup cooked brown rice + 1 large salad + 1 tbsp olive oil + vinegar
Meal 3 - 2 slices whole grain bread + 1 can of tuna + 1 oz of 2% cheese + 1tbsp mayo + veggies (tuna sandwich) =
Meal 4 - 6 oz grilled sirloin steak 90/10 or leaner (trim off the fat) + 1/2 cup black beans + 1/2 cup brown rice + veggies + 1 tbsp olive oil
Meal 5 - 40g protein shake + handful mixed berries + 1 slice whole grain bread w/ 1 tbsp peanut butter and 1 tsp jelly =
Meal 6 - 3/4 cup of 2% cottage cheese + 1tsp heavy cream + handful mixed berries + 10 almonds + cinnamon to taste =
Non-Workout Days:
2,000 cals (approx)
Meal 1 - 2 slices whole grain toast + 2 tbsp peanut butter + 1 tsp jelly + 20g protein shake (half a shake basically)
Meal 2 - 4 oz LEAN ground beef or steak + 1 cup broccoli + 1 cup black beans
Meal 3 - 1 large apple, 1 large banana, 20g protein shake
Meal 4 - 6 oz chicken breast + large green salad + olive oil and vinegar
Meal 5 - 6 oz salmon or other fish + green beans + carrots
Meal 6 - 1/2 cup greek yogurt + handful of mixed nuts
Mon - chest/bis + cardio
tues - back/tris + cardio
weds - legs/shoulders + cardio
thurs - chest/bis/back + cardio
fri - legs/tris/shoulders + cardio
sat - CARDIO ONLY (if possible)
sun - REST AND RECOVER
Each exercise will be performed in the way of 5 total sets....1st set being a warmup set, 2nd set increasing in weight (8-10 reps), the 3rd set increasing in weight (approx 6-8 reps), then, the 4th set, you will repeat the 3rd set until failure, then the 5th set you will immediately continue after the 4th set, without resting, while reducing the weight by 50% and going until failure.
Example: Warmup set - 95 lb bench press x 10 reps, Set 2 - 135 bench press x 8 reps, Set 3 - 185 lb bench press x 6 reps, Set 4 - 185 lb bench press x 8 reps, ** NO REST BETWEEN SET 4 and SET 5 ** , Set 5 - 95 lb bench press until failure.
Mon - Flat Bench Barbell, Incline Bench Barbell, Flat bench Dumbbells, Incline DB Flies, Standing DB curls, Seated Hammer Curls, Barbell Curls
Tues - Straight leg deadlifts, bent over BB rows, Olympic bar T-Bar Rows, Lawnmower DB Rows, close-grip bench press (hands 4 inches apart), skullcrushers, DB kickbacks
Weds - BB Regular Squats, BB Front Squats, DB lunges, Standing Calf Raises, DB Front and Lat Raises (3 sets of each), DB shrugs, seated arnold presses, behind-the-head military/shoulder press (BB or DB)
Thurs - incline DB press, flat bench DB press, incline DB flies, Standing DB curls, Olympic bar curls (standing), T-bar Rows, Bent over BB Rows, Good Mornings
Fri - Squats, DB Lunges, Standing Calf Raises, Close-Grip Dips (with weight plate(s) in lap if possible), DB Kickbacks, Seated DB Shoulder press, Standing BB shrugs, Standing DB Front/Lat Raises
Sat - CARDIO ONLY (if you can, do 30-40 minutes of HIIT cardio this day - if you can't it's okay)
Sun - CARDIO ONLY
you can do either treadmill, eliptical, or stationary bike (alternating these is fine)....or you can swim/jog/bike also using HIIT format.
just make sure to do a total of 30 mins HIIT post-workout. HIIT is basically 2 minutes of a fast walk, 2 minutes of jogging, then 30 seconds of an all-out sprint, repeating it over and over.
for sunday - just take the day to REST and RECOVER