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After years of excuse after excuse on why I dont stick with my cardio and weights after a few weeks to get in better health I am going all out now. I need some advice on what to tweak or add or take away possibly. I will give my background and then also what I am doing workout wise and food wise. Please any advice is appreciated.
First, me, 5'10 300# last check around 32% BF which I know is absolutely horrid.
Was 230 in HS but was a cross country runner (5:20 mile, 17:45 3 mile), played basketball, and baseball.
College after 4 years tipped at 300, to much drinking and 4 am meals.
Down to 260 after 3 years out of college, but now back at 300. Part is due to my job and the way we eat on the road (College coach for 6 years).
Now that is done, I am trying to get down to around 200-220. I know it wont happen overnight or even overnight over 6 months so I am being patient.
I have alot of time on my hands currently with my job due to the season. I am working out twice a day right now. In the morning within an hour of waking I do 1:02 of Cardio (Elliptical for 30, Treadmill for 25, and Station Bike for 7 as a cooldown.). I then do weights/abs in the afternoon. I am doing Chest-Biceps-Shoulders together along with Abs and then Tris-Legs-Back on the other day. I do a 5-10 min cardio session on the treadmill usually to warm up. I do this 6 days a week.
Food wise, I have cut out having chips, sweets, or grease in my home. Last time I shopped instead of chips or sweets I picked up whole carrots, celery, brocalli, along with Green Beans and Corn. I cut the carrots and celerey into sticks, and cut up the brocalli to freeze for future meals.
Typical meals:
Breakfast - Usually a cup of coffee with either an apple and orange or a bowl of Corn Flakes about 30 min before my cardio workout. After I will either have an omelot (1 or 2 eggs) with cheese and then a piece of bread with PB. Drink wise usually another coffee as well as a glass of milk and OJ.
Snack - Carrot Stick or Celery Stick with PB or an apple or orange
Lunch - Turkey Sandwich (Butterball honey roasted) with no condiments. NOTE: It is hard to find regular lean turkey in Qatar that isnt expensive. Celery and Carrot Sticks with the sandwich. Or if I cooked the night before I will eat what is left over like today was spaghetti. I always cook enough for two meals.
Snack - Apple/Orange or Hard boiled egg with Tuna
Dinner - Been eating Chicken Breast with rice or Chicken breast plain both ways it is cooked in the oven for 40 min at 450ish. Also made spaghetti or will do something with Tuna. Eat green beans, corn, broccali, another vegatable with it.
Snack - Not sure what to do here or latest to eat it.
Advice I need: What else should I add or take away. Should I be using any supplements with this kind of food/workout. I do use Caloriecount.com and an excel spreadsheet to try and track my calorie intake/outake.
Last note: I am someone that once I get going I do actually like to work out and do cardio, sometimes my motivation is just lacking.
Sorry for the long post, please forgive me for it and I look forward to any comments.
First, me, 5'10 300# last check around 32% BF which I know is absolutely horrid.
Was 230 in HS but was a cross country runner (5:20 mile, 17:45 3 mile), played basketball, and baseball.
College after 4 years tipped at 300, to much drinking and 4 am meals.
Down to 260 after 3 years out of college, but now back at 300. Part is due to my job and the way we eat on the road (College coach for 6 years).
Now that is done, I am trying to get down to around 200-220. I know it wont happen overnight or even overnight over 6 months so I am being patient.
I have alot of time on my hands currently with my job due to the season. I am working out twice a day right now. In the morning within an hour of waking I do 1:02 of Cardio (Elliptical for 30, Treadmill for 25, and Station Bike for 7 as a cooldown.). I then do weights/abs in the afternoon. I am doing Chest-Biceps-Shoulders together along with Abs and then Tris-Legs-Back on the other day. I do a 5-10 min cardio session on the treadmill usually to warm up. I do this 6 days a week.
Food wise, I have cut out having chips, sweets, or grease in my home. Last time I shopped instead of chips or sweets I picked up whole carrots, celery, brocalli, along with Green Beans and Corn. I cut the carrots and celerey into sticks, and cut up the brocalli to freeze for future meals.
Typical meals:
Breakfast - Usually a cup of coffee with either an apple and orange or a bowl of Corn Flakes about 30 min before my cardio workout. After I will either have an omelot (1 or 2 eggs) with cheese and then a piece of bread with PB. Drink wise usually another coffee as well as a glass of milk and OJ.
Snack - Carrot Stick or Celery Stick with PB or an apple or orange
Lunch - Turkey Sandwich (Butterball honey roasted) with no condiments. NOTE: It is hard to find regular lean turkey in Qatar that isnt expensive. Celery and Carrot Sticks with the sandwich. Or if I cooked the night before I will eat what is left over like today was spaghetti. I always cook enough for two meals.
Snack - Apple/Orange or Hard boiled egg with Tuna
Dinner - Been eating Chicken Breast with rice or Chicken breast plain both ways it is cooked in the oven for 40 min at 450ish. Also made spaghetti or will do something with Tuna. Eat green beans, corn, broccali, another vegatable with it.
Snack - Not sure what to do here or latest to eat it.
Advice I need: What else should I add or take away. Should I be using any supplements with this kind of food/workout. I do use Caloriecount.com and an excel spreadsheet to try and track my calorie intake/outake.
Last note: I am someone that once I get going I do actually like to work out and do cardio, sometimes my motivation is just lacking.
Sorry for the long post, please forgive me for it and I look forward to any comments.
