Excercise // Dieting

Anybody have a Decent excercise/dieting plan that can help the average "little overweight" guy get in shape?

btw im 6'0 190 lbs..wanna drop to 175-180 and lose this damn beer belly.

We're going to need a bit more information than that dude.

Do you know your body type?

Age?

Goal focus?

Available training equipment and facilities?

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Posted by loller90278

Anybody have a Decent excercise/dieting plan that can help the average "little overweight" guy get in shape?

btw im 6'0 190 lbs..wanna drop to 175-180 and lose this damn beer belly.

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Have you tried to stop drinking beer? :)

Kidding. Actually the cut fighters at my gym swear by this method to speed up your metabolism:

-Eat small meals several (6-8) times a day instead of larger meals.

-Meals should contain proteins and complex carbs. Stay away from items with refined flour. Eat fruits and veggies.

-Imagine you dont have modern foods and try to eat food that are the most natural and least processed. The more your body has to break down the food the more calories it burns.

-Plan plan plan for your meals. Pack a lunch filled with a bunch of little healthy snacks and eat them all day long. You will find your are tired of eating all the time but not overeating at any one meal.

-Cut out unnecesary sweets, sodas, etc. oh and alchohol too.

-Make sure you eat a small breakfast as soon as you wake up to get your body started again. It slowed down while you were sleeping and won't speed up again until it has fuel to burn.

- oh and excercise at least three times a week.

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Posted by strikefirstgear

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Posted by loller90278

Anybody have a Decent excercise/dieting plan that can help the average "little overweight" guy get in shape?

btw im 6'0 190 lbs..wanna drop to 175-180 and lose this damn beer belly.

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Have you tried to stop drinking beer? :)

Kidding. Actually the cut fighters at my gym swear by this method to speed up your metabolism:

-Eat small meals several (6-8) times a day instead of larger meals.

-Meals should contain proteins and complex carbs. Stay away from items with refined flour. Eat fruits and veggies.

-Imagine you dont have modern foods and try to eat food that are the most natural and least processed. The more your body has to break down the food the more calories it burns.

-Plan plan plan for your meals. Pack a lunch filled with a bunch of little healthy snacks and eat them all day long. You will find your are tired of eating all the time but not overeating at any one meal.

-Cut out unnecesary sweets, sodas, etc. oh and alchohol too.

-Make sure you eat a small breakfast as soon as you wake up to get your body started again. It slowed down while you were sleeping and won't speed up again until it has fuel to burn.

- oh and excercise at least three times a week.

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couldnt have said it any better myself. also make sure you are training specific to your goals for instance make sure your reps sets and rest periods reflect what you are trying to accomplish be it power, strength, edurance ect. I am a certiied fitness trainer through ISSA and a Fitness Specialist Major at PCT,if you or anyone else has any questions id be glad to help if i can.
-Dan

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Posted by strikefirstgear

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Posted by loller90278

Anybody have a Decent excercise/dieting plan that can help the average "little overweight" guy get in shape?

btw im 6'0 190 lbs..wanna drop to 175-180 and lose this damn beer belly.

---

Have you tried to stop drinking beer? :)

Kidding. Actually the cut fighters at my gym swear by this method to speed up your metabolism:

-Eat small meals several (6-8) times a day instead of larger meals.

-Meals should contain proteins and complex carbs. Stay away from items with refined flour. Eat fruits and veggies.

-Imagine you dont have modern foods and try to eat food that are the most natural and least processed. The more your body has to break down the food the more calories it burns.

-Plan plan plan for your meals. Pack a lunch filled with a bunch of little healthy snacks and eat them all day long. You will find your are tired of eating all the time but not overeating at any one meal.

-Cut out unnecesary sweets, sodas, etc. oh and alchohol too.

-Make sure you eat a small breakfast as soon as you wake up to get your body started again. It slowed down while you were sleeping and won't speed up again until it has fuel to burn.

- oh and excercise at least three times a week.

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Yes, give up alcohol. At the worst, drink once per week only, and even then do so in moderation at that time. Limit your carb intake to "good carbs" (a topic unto itself), perhaps some brown rice at dinner and some steel cut oats in the mornings with a few hardboiled egg whites. Lift weights 3 days a week, do cardio 3 days a week, 1 day a week for your body to rest. Cut out sugary products; no soda, no candy, no donuts. If you have to snack on something, make it something with a few ingredients. One of my personal favs is a tablespoon of natural peanut butter, only 2 ingredients, some salt and peanuts, high on protein, some good natural fats that your body needs. Try some tuna, canned chicken, or canned salmon for lunch. Rather than mayo, use some mustard to moisten it up some. Skip the bread if you can stomach it like that, worst case scenario try to replace the bread with some whole wheat wrap. When I have the self-discipline to stick to it, I can lose a few pounds a week like this easy until I near my target weight. Allow yourself 1 "cheat meal" a week to keep sane and give you something to look forward to (unless you're related to Fedor and have cyborg blood and can do this 24-7-365). The first 3 weeks will be hard, but after that it will almost be second nature.

i'm 18 years old, pretty well built frame, and i made a mistake by putting beer belly, i didnt mean it literally, just that im getting an unwanted belly. i do drink beers on weekends but not enough for me to gain weight. i do have a punching/speed bag at my house, jump rope and that's it.

i've been eating 6 times a day now in small portions and excercise

so far its 3 sets of:

40 sit ups
20 push ups
5 pull ups
jog for maybe 30 min
and punch the bag.


but that's about it.
my main food intake is chicken and tuna, along with yogurt, fruits (esp. bananas) and vitamin water..

i have a question about this vitamin water, by glaceau ( i think thats how you spell it), do the vitamins (A, B,C, etc etc) actually do anything for you; significat to weight or is for different uses.

edit: i have cut all sweets from my diet (soda, candy) and on my 3rd day of this diet. one thing that is unfortunate for me is that i am lactose intolerant so i cannot have the eggs or milk for breakfest. that'd just make me sick to my stomach!

Start grappling (BJJ, wrestling, judo, whatever), best damn workout ever. You use every muscle in your body and you'll feel it the next day.

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Posted by loller90278

i'm 18 years old, pretty well built frame, and i made a mistake by putting beer belly, i didnt mean it literally, just that im getting an unwanted belly. i do drink beers on weekends but not enough for me to gain weight. i do have a punching/speed bag at my house, jump rope and that's it.

i've been eating 6 times a day now in small portions and excercise

so far its 3 sets of:

40 sit ups
20 push ups
5 pull ups
jog for maybe 30 min
and punch the bag.


but that's about it.
my main food intake is chicken and tuna, along with yogurt, fruits (esp. bananas) and vitamin water..

i have a question about this vitamin water, by glaceau ( i think thats how you spell it), do the vitamins (A, B,C, etc etc) actually do anything for you; significat to weight or is for different uses.

edit: i have cut all sweets from my diet (soda, candy) and on my 3rd day of this diet. one thing that is unfortunate for me is that i am lactose intolerant so i cannot have the eggs or milk for breakfest. that'd just make me sick to my stomach!

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If you're going all out and really want to be hardcore, replace the fruits in your diet with veggies. I don't even drink juice or anything like that when I'm in training mode, just water (and some lactaid with my post workout protein shake). I'm lactose intolerant too, but Lactaid doesn't bother me (a milk made just for lactose intolerant folks). Lowfat Lactaid probably sounds god-awful to most, but it's fine by me. Not sure if lactose intolerance affects your egg intake though?? I just eat hardboiled egg whites for breakfast and I'm ok.

I'd invest in a weight bench and some free weights too. These can be had for less than the cost of an annual gym membership (at least where I live). Once you get your weights, work on "core" type exercises that involve multiple muscle groups. I live off of deadlifts, bench press, and squats (although you'll need a squatrack for that ><). Maybe through in a few other excersizes to round it out.... some shoulder presses, abs, etc. My personal favorite strength training book is by a Russian guy Pavel Tsatsouline http://www.powerbypavel.com/. I've integrated quite a few of the principles in his book and have had some good strength gains.

I GAINED 5 POUNDS IN 4 DAYS. HOW IS THIS POSSIBLEEEEEEEEEE... IM EATING HEALTHIER FOODS EVER THAN BEFORE, IN SMALLER PORTIONS AND AM EXCERCISING FOR THE FIRST TIME IN AT LEAST 6 MONTHS..

your building muscle.........

Just eat right and excersise regulary if you want to loose weight you dont need suplements onlese you are training very hard and so on... but the best way to loose weight and to stay lighter is just eating right

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Posted by MonkeyPus

Start grappling (BJJ, wrestling, judo, whatever), best damn workout ever. You use every muscle in your body and you'll feel it the next day.

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I agree 100%. When I started grappling I was surprised how I became completely exhausted. It felt like a total body cardio session because, it was. I have been training about 3 months and I still get exhausted after 2 rolls.
I think I'm going to add sprints in my training regimen to better handle the exhaustion that grappling puts on me.

Don't worry about the scale at this point. Take a measurement of the fattest part of your stomach. 1-2 weeks later take another measurement, if it's going down then you are on the right track.

25-35% of your diet should be fats (good fats!)

Agree with most of what was said here. I lost 20 pounds over about 2 months for my last fight. No magic formula it's as simple as this:

EAT LESS AND EXERCISE!!!


Small meals, and eat "clean." If it's not nutritious, don't eat it. Plenty of carbs especially if you are training like a madman. As for cutting alcohol, let's not go to extremes here, there's only so much I'm willing to do to drop weight.

good advice fellas
so far i lost 10 pounds.. at around 179 now!
thanks to all the people that gave their input... i took each one and applied

run/sweat workout eat high in protein low fat like fish chicken etc. i have always eaten a breakfast i love eggs and fruit in the morning no bacon. im 5'10 180 and i just dont eat sweets. it allows me to eat breads which i love. if you have a office job you have to work harder. i have an active job so i work out with weights 4 times a week and i run 2-3 miles 2 times a week and i have trained myself to eat certain foods that are good for me . dedication,determination. good luck you can do it

about how long does it take to build about 15lbs of muscle? im 18 years old and pretty skinny (5'10" and 140lbs). ive been in great shape due to good excercise and pretty healthy dieting, i just started a workout routine alternating around bench-pressing, dumbells, 80lb bag, and i work hard for exactly an hour and do a 30min run if i have time. ive been doing this for about 3 weeks now and was just wondering about when i would see major results. im also taking protein after every workout. i want to weigh 170lb by august, not sure if it is possible but i would love to hear some feedback.

SQUAT SQUAT SQUAT

A great healthy way to drop weight is to start eating 5 small meals a day and drink lots of water before meals. Drop soda out of your diet. Dont eat before you sleep at night. I was at 209 lbs and wanted to get down to 195 before the rugby season started. Im at 192 in about 2 months from this "diet"

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Posted by Cary_Stayner

A great healthy way to drop weight is to start eating 5 small meals a day and drink lots of water before meals. Drop soda out of your diet. Dont eat before you sleep at night. I was at 209 lbs and wanted to get down to 195 before the rugby season started. Im at 192 in about 2 months from this "diet"

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Yep, you pretty much want to keep your metabolism running all day/night. Which is why you want to eat a lot of smaller portioned meals. Also, eat a small whole grain oatmeal snack before going to sleep. Theres a lot of myths that all of this will turn to fat beacuse your not burning it, blah blah blah. Not true, in fact it will keep your metabolism running through out the night so you don't store those fats and sugars.

I pretty much follow this same type of diet. I don't count my calories or anything, just drink water to speed up your metabolism, and use common sense. Don't eat it if it was never alive, or made out of something living.

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Posted by Gladiator

about how long does it take to build about 15lbs of muscle? im 18 years old and pretty skinny (5'10" and 140lbs). ive been in great shape due to good excercise and pretty healthy dieting, i just started a workout routine alternating around bench-pressing, dumbells, 80lb bag, and i work hard for exactly an hour and do a 30min run if i have time. ive been doing this for about 3 weeks now and was just wondering about when i would see major results. im also taking protein after every workout. i want to weigh 170lb by august, not sure if it is possible but i would love to hear some feedback.

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170 by august isn't too much of a stretch. On workout days just eat more/consume more complex carbs, and proteins. It may be a while before you start seeing results though. If your 5'10'' and 140, chances are you don't have a very high percentage of fat. So for you to gain that 30lbs, your gonna need to eat everything healthy in sight, especially if you have a fast metabolism. I recommend using the "BSN True Mass" shakes to help you gain that weight.

You also have to keep track of your gain in strength, because you can't follow the same diet/exercises forever if your trying to bulk up. Eventually you're gonna need to up all of the values by about 15%.

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Posted by bayonetxwork

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Posted by Gladiator

about how long does it take to build about 15lbs of muscle? im 18 years old and pretty skinny (5'10" and 140lbs). ive been in great shape due to good excercise and pretty healthy dieting, i just started a workout routine alternating around bench-pressing, dumbells, 80lb bag, and i work hard for exactly an hour and do a 30min run if i have time. ive been doing this for about 3 weeks now and was just wondering about when i would see major results. im also taking protein after every workout. i want to weigh 170lb by august, not sure if it is possible but i would love to hear some feedback.

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170 by august isn't too much of a stretch. On workout days just eat more/consume more complex carbs, and proteins. It may be a while before you start seeing results though. If your 5'10'' and 140, chances are you don't have a very high percentage of fat. So for you to gain that 30lbs, your gonna need to eat everything healthy in sight, especially if you have a fast metabolism. I recommend using the "BSN True Mass" shakes to help you gain that weight.

You also have to keep track of your gain in strength, because you can't follow the same diet/exercises forever if your trying to bulk up. Eventually you're gonna need to up all of the values by about 15%.

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thanx, and when u say up the values do mean increasing wieght as time progresses, cuz i try to add weight every 3 weeks now. or maybe u were talking about dieting.

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Posted by Gladiator
thanx, and when u say up the values do mean increasing wieght as time progresses, cuz i try to add weight every 3 weeks now. or maybe u were talking about dieting.

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Actually you will need to increase both. You need to increase the weight for obvious reasons, but once you start putting on more muscle mass, your muscles need more carbs to burn, and since you'll gain weight from this too, you'll need more calories, proteins, fats, etc. There was a really good article in the past tapout mag that goes over a lot of this. But in case you don't have it, heres a link to the article: http://www.tapoutmagazine.com/index.cfm?ac=NewsDetail&CM_Content_ID=26

EDIT

EDIT

I've found World's Healthiest Foods to be great for selecting what foods to eat. Also has some easy recipies and a consultant program to see what types of foods are missing in your diet.