My fitness Program

Discussion in 'Fitness & Nutrition' started by nolymytz, Aug 11, 2006.

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  1. nolymytz

    nolymytz New Member

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    I was tired of my gut and being out of shape.
    Starting weight: 220lbs
    Ending weight: 180lbs


    Last summer in Florida....fat ass
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    Start of fitness plan
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    3 weeks into program
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    6 weeks into program
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    10 weeks into program
    [​IMG]

    Here is the fitness plan:

    Water:
    Take your weight and multiple it by .66 and that's how many ounces of water you should drink a day. Flavored, sugar free water is ok, also Crystal Lite is fine to mix with water as well and counts towards your daily liquid intake. Diet pop is ok as long as it has no carbs, but does not count in your daily intake of water. (Example: 200lbs *.66 = 132 ounces) 128ounces in a gallon.

    630am meal protein shake and an egg beaters omlette.
    The protein shake consisted of 4 oz of skim milk, 1/2 banana, 3 frozen strawberries, scoop of protein and then fill the water up to about 16 oz or the consistency you like. I know that sounds gross adding water but you won't tell a difference. I got a 4 gallon bucket of protein at Sam's for $19.00. You can't come close to that anywhere. I take a multi vitamin, green tea, vitamin C, and amino acids as well as a fish oil pill with my protein shake in the morning. The amino acids basically help your body retain and use all the protein you are taking in.
    The egg beaters omelet is 1 cup of egg beaters (Buy at Sams). Put the cup of egg beaters in the pan let it cook and flip it like a pancake and then put a piece of non fat american cheese in the middle. If you want to spice it up put some salsa, red and green peppers on it. It tastes pretty good.

    930am meal is a protein bar.
    There are all kinds that have sugar in them and you want the least amount as possible. At Sam's they have "Premier Protein Bars" I think they are like 12 of them for 12 bucks. They are the best ones you can find. If not Sam's has some 15gram Detour bars but you would have to eat two of them for this meal.

    1230pm meal is 1 cup nonfat cottage cheese(with a little pineapple) or a can of tuna with mustard. Turkey/Ham wrap.
    Turkey/Ham Wrap: 4 pieces of sliced turkey and a piece of nonfat cheese in a tortilla. You could put honey mustard on the tortilla if you want. The sliced turkey is also at Sam's "Oscar Meyer" sliced turkey either oven roasted or smoked whichever you like. The sliced cheese I would buy at Sam's too. Kraft Fat Free


    330pm meal – Oatmeal and Rice Cake.
    I have 1/2 cup uncooked oatmeal. I put splenda on the oatmeal. Of course only use water to get the consistency you desire and put in microwave for two min or so or use the hot water from the coffee brewer. Unsalted rice cake with peanut butter and sugarless jelly. This is a great meal to eat before you work out because the oatmeal is good carbs for you to burn while you work out.


    630pm meal – Either 2 boca burgers (can get a box at Sam's) or 2 pieces of Tyson chicken (honey mustard at Sam's in a big bag) or Fish or Turkey Burger which you can buy at Sam's. That meat with a serving of brown rice or a red potato and either a can of unsalted green beans or a cup of veggies. I buy the Colliflower, carrots, and brocolii mix at Sam's. On the potato you can put “I can't believe its not butter” spray only and pepper. Not regular butter of course.


    930pm Meal was a 1/2 cup lowfat cottage cheese, and 1/2 grapefruit.
    If you don’t like grapefruit, you can't have oranges or apples because there is too much natural sugar. Instead you could do like another rice cake with peanut butter and jelly to go along with the cottage cheese.




    Some things you could eat if you are really feeling the hunger pains!

    1 packet or ½ cup sugar free fat free jello.
    1 rice cake and put just sugarless jelly
    1 packet or ½ cup sugar free fat free pudding (Don’t go overboard with this, it’s easy to do)
    Onions, green peppers and cucumbers ok to eat with tortilla or omelet.
    Salsa for omelet
    Unsalted peanuts in moderation
    Diet soda with 0 carbs, although this does not count in your water intake for the day



    Goals:
    You need to eat on a schedule so your body burns what you give it and then burns fat when you work out.
    The goal of this diet is to keep your sugar levels consistent throughout the day. You don't want your insulin "spiking" because then your body will store fat. You eat a lot of protein because it speeds up you metabolism naturally. The first couple days you will probably feel like you are on a caffeine high. You eat moderately every 3 hours to keep your metabolism up.

    Workouts.
    Do at least 1 hour of weights per day.
    Chest and back Mon. and Thurs.
    Legs and Shoulders Tues. and Friday.
    Weds and Sat - arms.
    Abs every other day.
    ½ hour of cardio daily. (Any more than 30 minutes and your body starts to burn muscle.

    Sleeping, dieting, water intake, working out are the important things. Sleeping 8 hours after working your body so hard is important. You burn the most fat being hydrated and of course eating right. You will begin to see results within 3 weeks if not sooner and then you will start dropping 2-5 lbs a week!
     
  2. nolymytz

    nolymytz New Member

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    ultra-fast metabolism FTW! After the 12 weeks if you keep up with the cardio, etc. you can eat a lot more things that you like. A few people i know did this diet and had a "cheat day" which was Saturday or Sunday where they could eat pizza or whatever...but i stuck to it and saw better results without the cheat day. I need to get an updated picture after 14 weeks....i'm beefing up a bit now...
     
  3. MaineSucks

    MaineSucks OT Supporter

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    no one cares
     
  4. gubment cheese

    gubment cheese New Member

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    good job, but definitely need to add some mass now.
     
  5. MaineSucks

    MaineSucks OT Supporter

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    i'd care if you reduced the amount of shit your wrote
     
  6. Devil

    Devil I have become my terror. OT Supporter

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    .
     
  7. John Blaze

    John Blaze New Member

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    So your plan is to exercise and eat right, :eek:
     
  8. nolymytz

    nolymytz New Member

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    i guess when i posted in the fitness & nutrition forum that people would be a little more mature....i forgot this was OT. :fawk2:
     
  9. michael

    michael FLORIDA > *

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    well its not that, but it seems that you think we'd be surprised that a better diet would make you lose weight..
     
  10. Devil

    Devil I have become my terror. OT Supporter

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    wait, that's how you lose weight?
     
  11. bigdamray

    bigdamray New Member

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    Thanx for sharing what has worked for you. I like seeing things in detail and this looks like you dedicated yourself and stuck with it. Kudo's to you.
     
  12. nolymytz

    nolymytz New Member

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    if you eat better you will lose weight.
     
  13. nolymytz

    nolymytz New Member

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    if you stop being a lazy fatass you might lose weight.
     
  14. michael

    michael FLORIDA > *

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    breaking news, this just in from nolymytz: eat less, lose weight -- get the full story at 11!
     
  15. nolymytz

    nolymytz New Member

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    if you don't drink 10 mountain dews a day you will lose weight
     
  16. nolymytz

    nolymytz New Member

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    eat nothing and you will lose weight.
     
  17. nolymytz

    nolymytz New Member

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    take a shit and you might lose a pound or two
     
  18. Devil

    Devil I have become my terror. OT Supporter

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    yeah but i'll need clen and trenbolone and possibly half a test of deca if i want to be shredded and not work out right??
     
  19. bigdamray

    bigdamray New Member

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    You forgot Growth Hormone!!
     
  20. michael

    michael FLORIDA > *

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    slin, winny, var, eq, primo, clen, t3, dnp.. shred city
     
  21. gubment cheese

    gubment cheese New Member

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    at any rate, congrats for not being a lazy fatass (anymore) :mamoru:
     
  22. caribou

    caribou New Member

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    congrats on getting in shape dude. you gotta consider your audience when posting though. peeps here already eat right, lift smart, and typically dont need basic advice on being healthy, that's why you're encountering the remarks you are.
     
  23. MaineSucks

    MaineSucks OT Supporter

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    we all have supermodel girlfriends and drive ferraris, too
     
  24. caribou

    caribou New Member

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    yes and that
     
  25. michael

    michael FLORIDA > *

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    my nga.. meeting me at the club later for some brandy, old chap?
     
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