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Excercise // Dieting

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loller90278

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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.

Post #1   1/22/07 11:41:38PM   

Omega

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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?

Post #2   1/23/07 4:20:31PM   

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.

Last edited 1/24/07 3:06AM server time by strikefirstgear
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Post #3   1/24/07 3:05:34AM   

dcox86

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Posted by strikefirstgear


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.



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

Post #4   1/24/07 6:28:37PM   

DoTheMMAth

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Posted by strikefirstgear


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.



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.

Last edited 1/24/07 6:40PM server time by dothemmath
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Post #5   1/24/07 6:38:37PM   

loller90278

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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!

Last edited 1/24/07 11:23PM server time by loller90278
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2 total post edits

Post #6   1/24/07 9:22:37PM   

MonkeyPus

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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.

Post #7   1/24/07 11:55:05PM   

DoTheMMAth

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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!



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.

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Post #8   1/25/07 9:26:21AM   

loller90278

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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..

Post #9   1/26/07 3:40:32PM   

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

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Post #10   1/29/07 10:42:54AM   

Hwarang

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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

Post #11   1/29/07 11:09:31AM   

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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.



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.

Post #12   1/31/07 12:18:55AM   

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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.

Post #13   1/31/07 12:21:17AM   

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

Post #14   2/1/07 12:28:15AM   

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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.

Post #15   2/3/07 10:55:33AM   
 
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