Quote (SKCRaynor @ Oct 24 2009 12:54pm)
First of all...everything you are doing is wrong pretty much.
Here is what you need to do.
1. eat every 2-3 hours, small meals/snacks, not gigantic meals in 1 sitting.
2. eliminate sugar/simple carbs from your diet (white breads, white flour, any type of sugar, sodas, alcohol, white rice, desserts, etc)
3. dont eat fast food and if you eat chinese don't get bad chinese...get stir fried veggies with chicken w/ garlic NO SAUCE
4. exercise at least 1.5 hours a day 5 days a week...but preferably 2 hours a day 6 days a week
5. drink only water and at least 1.5 gal a day
6. follow this sample meal plan and reduce carbs, increase protein and increase good fat, lower bad fat
7. eat lots of veggies to curb hunger cravings (but avoid potatoes, corn, tomatoes, carrots, and peas)
8. lower your sodium intake to no more than 2,000mg / day
Meal plan for eating every 3 hours:
breakfast (meal 1) - 3 eggs + 1 cup oatmeal
meal 2 - chicken breast with 1 cup pasta and broccoli
meal 3 - tuna or turkey on a salad w/ olive oil and vinegar dressing
meal 4 - chicken breast w/ steamed or sauteed veggies
meal 5 (pre-bedtime) - 1 cup cottage cheese
for exercise, just get your ass in the gym and do some hardcore muscle group splits and take only 10-12 seconds rest between sets. You need to keep your heart rate up (around 130-140 bpm) to maintain good fat burning.
6 day workout plan -
mon - chest/back/abs
tues - legs/shoulders
weds - bis/tris/calves
thurs - chest/back/abs
fri - legs/shoulders
sat - bis/tris/calves
do 30-45 mins of cardio AFTER working out each day for maximum fat burning.
also, take a protein shake right after working out and have your food meal 1 hour later.
take multivitamins 2x a day, omega 3-6-9 with every food meal, and get a good protein shake (try now! 100% whey isolate or Optimum Nutrition 100% whey isolate)
edit:
forgot to mention you need to be weighing yourself ONCE a week on the SAME scale at the SAME time each week. Monday morning when u first wake up is the best in my opinion.
keep a food and weight log of yourself and take before pictures and then take after pictures 3 months later
Thanks alot for info. Im assuming that is brown pasta + no sauce correct? And what are some of the veggies you would reccomend.
Also is there some kind of multivitamin you would recommend? Same with the Omega
This post was edited by Bignoga on Oct 25 2009 06:11am