Weight Loss/Workout Schedule/ Eating Schedule HELP!

Discussion in 'Fitness & Nutrition' started by mads., Oct 28, 2005.

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  1. mads.

    mads. OT Supporter

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    I need to lose weight.

    i'm at about 240, and am 5'5.

    i need to create a schedule between 8 am and 9 pm during the course of the week. I've tried a few diets, but the problem is i can't follow them unless i have it specifically written out, day by day to motivate me. i go to school 3 days a week, Monday,Tuesday and Wednesday and need to create a workout plan around those days and the rest of the week, I Know the basics of cutting but if anyone could help me devise a schedule it would be greatly appreciated. :bowdown:
     
  2. KIDRR

    KIDRR Duck dog>* OT Supporter

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  3. zeroxt

    zeroxt New Member

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    8am: bowl of oatmeal, 1 egg + 3 egg whites
    11am: wheat + turkey + mustard sandwich
    2pm: can of tuna, fruit (orange or banana)
    5pm: chicken breast + brown rice + steamed spinach (or other veggies)
    work out
    8pm: whey protein shake
    9pm: cottage cheese
    goto sleep

    supplement with fish oil, flaxseed oil.

    do this everyday and not get tired of it.
     
  4. johnson

    johnson New Member

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    Doesnt look like near enough calories for a 240lb'r
     
  5. AznRyda

    AznRyda キモかわいい!

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    Hey, good luck. I was 240+ at 5'6 a little over a year ago.
     
  6. LancerV

    LancerV Something Happened OT Supporter

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    Heres what worked for me:
    started out at 245, and am now at 221, been dieting and working out for 1.5months now
    My diet:
    Cal/Carb/Protein

    1900/142/286
    First Meal:
    Total Whole Grain - 150/30/2
    Multivitamin, Omega 3 x 3

    Second Meal:
    Chicken - 300/0/60
    Cucumbers + Bell Peppers as veggies
    Omega 3x3

    Third Meal:
    Whey - 220/4/48
    Skim Milk 16oz - 160/24/18
    Nut Grain Bread - 90/18/4
    Omega 3x3

    Workout

    Fourth Meal:
    Whey - 330/6/72
    Omega 3x3

    Fifth Meal:
    Chicken - 200/0/40
    Salad + Other veggies
    Omega 3x3

    Last Meal:
    1% Milk 300/36/24
    2tbsp Flax Oil, Multivitamin

    My workout is as follows with 45mins of Cardio at the end of each workout:
    Monday (Legs) Even Week

    Squats – 3x6
    Leg Press – 3x6
    Straight Leg Deadlift – 3x6
    Leg Curls – 2x6
    Standing Calf Raise – 3x10
    Seated Calf Raise – 3x10


    Tuesday (Chest) Even Week

    Incline Dumbbell Press – 3x5
    Flat Dumbbell Press – 3x5
    Flat Flies – 3x5
    Dips – 3x5


    Wednesday (Back) Even Week

    Deadlift – 3x6
    Pullovers – 3x6
    Dumbbell Shrugs – 3x6
    Wide Grip Pull Downs – 3x6
    Hammer Strength High Row – 3x6


    Thursday (Shoulders) Even Week

    Seated Dumbbell Press – 3x5,4,3
    Military Press (Smith) – 3x6,6,5
    Reverse Pec Dec – 3x8
    Side Laterals – 3x6


    Friday (Biceps + Triceps) Even Week

    Barbell Curls – 3x6
    Close Grip Bench Press – 3x6
    Dumbbell Curls – 3x6
    Triceps Press Down – 3x8
    Cable Curls - 2x6
    Rope Press Down – 2x6



    Monday (Legs) Odd Week

    Squats – 3x6
    Leg Press – 3x6
    Straight Leg Deadlift – 3x6
    Leg Curls – 2x6
    Standing Calf Raise – 3x10
    Seated Calf Raise – 3x10


    Tuesday (Chest) Odd Week

    Bench Press – 3x5
    Incline Dumbbell Press – 3x5
    Incline Flies – 3x5
    Hammer Strength Decline – 3x5


    Wednesday (Back) Odd Week

    Chin Ups – 3x10
    Bent over Barbell Rows -3x6
    Barbell Shrugs – 3x6
    Seated Row – 2x6
    Close Grip Pull Downs – 2x6


    Thursday (Shoulders) Odd Week

    Military Press (Smith) – 3x6,6,5
    Arnold Press – 3x5
    Bent Over Flies – 3x8
    Side Laterals – 3x6


    Friday (Biceps + Triceps) Odd Week

    Barbell Curls – 3x6
    Close Grip Bench Press – 3x6
    Seated Dumbbell Curls – 3x6
    Triceps Press Down – 3x8
    Hammer Curls - 2x6
    Kick Backs – 2x6
     
  7. Cachee0

    Cachee0 OT's Technical Recruiter, Send me your resume

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    I'm trying to cut my self, right now 14% body fat at 188lb 5'9

    Whey shakes are the best for a snack type meal

    I eat 5xs a day to keep the motabalizm up

    1 whey shake 2 scoops
    2 cup of oats egg beaters
    3 salad tuna or chicken breast (whole can of tuna or 8oz chicken breast)
    4 Whey shake again EAS Moyplex
    5 Dinner what ever my wife makes usally very healthy carbs protein vegs.

    Trust me I busy as Hell but I make my meals at home and bring them in for eating at work. You can do it and after a while it becomes routein.
     
  8. LancerV

    LancerV Something Happened OT Supporter

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    Are you trying to lose all your muscle also

    First meal maybe 300 cal
    Second Meal Maybe 300
    3 Meal 100 Calories
    4 200 Calories
    5 Would have to be around 1800 calories :hsugh:

    Not to mention you have no fiber in your diet....
     
  9. mads.

    mads. OT Supporter

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    awesome :bowdown: could i substitute whey for something else? because im not nesscairly trying to build muscle right now.
     
  10. LancerV

    LancerV Something Happened OT Supporter

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    Chicken or Tuna, any lean meat really. But if you workout always eat whey afterwards, it will stop you from lossing muscle also. Wheys also alot cheaper than chicken or anything else out there :o You could also add black beans in there low in fat good in fiber in protein
     
    Last edited: Oct 28, 2005
  11. mads.

    mads. OT Supporter

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    yeah the only problem is, im living at home, and my parents are convinced any kind of supplement is a steroid. /european immigrants.
     
  12. TracerBullet

    TracerBullet Active Member

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    Slap them in the face. :dunno:
     
  13. mads.

    mads. OT Supporter

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    id get my head sawed off in my sleep :hs:
     
  14. LancerV

    LancerV Something Happened OT Supporter

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    Than just eat alot of chicken, buy if there paying for the grocery bill than who cares :bigthumb:
     
  15. mads.

    mads. OT Supporter

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    :bigthumb:
     
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