Need Help with Diet and Exercise ...

[Mylexon20s]

Hi Everybody,
I am going back to school in January for EMT/Paramedic, and I am preparing myself for Fire Academy that will be starting in May. Right now I am at 355 pounds. I just had my physical, and my Dr. said that I do carry alot of muscle. He sees a weight of around 235-240 as a good weight for me, due to my large frame.

I'm here looking for some advice on a workout/diet plan.

I am thinking of going to cardio two times a day. First thing in the morning and then at night. I think that as far as weight training goes, I am going to just do light weight training. I really want to concentrate on bringing my body weight down, but more importantly, get my body ready for cardio that I will be doing in the Academy such as (Push Ups, Sit-ups, Leg lifts, crunches, climbing the tower which is 9 stories, jogging).

Here is my problem. I can't for the life of me put together a decent meal plan geared towards losing weight. I did cut out soda about 2 weeks ago and only drink water or crystal light. I think that I need the most help with the meal plan.

I really need this, and would be GREATLY appreciative for anybody that can offer some help!

Thanks,
-Matt

[BoMiX6]

Well, I can see where you wanan go, and only because that is almost the same story as me, well minus the schooling stuff. I was 300 not too long ago, but I have always been very athletic and I hold a lot of muscle as well as having a basic big structure. I got down to 220, and then started defaulting back to teh old life. Let's blame it on the gf. lol. Anywho, now i'm at 240, but I am pretty sure I have some good starting points to get you to where you need to be.

First thing is first. THE CARDIO WILL NOT BURN AS MANY CALORIES AND FAT, AS WILL A GOOD HIGH PACED WORKOUT. It's been probing and if you ask around, the best way to start cutting is to keep the weights going, and use the cardio for warm up and finishing your workout, as well as off days. You need to look at creating sometype of super sets, or high paced workout that keeps your moving and keeps the weight low as well as high in rep, the more the blood is flowing and the more your sweating your ass off, while getting that huge burn, the better off you will be.

As for your diet, I know you live in Florida, and I hate nothing more then waking up on a hot morning, and starting to boil the water for oatmeal, but seriously, start your day off with oatmeal, its pretty filling, and its got what your gonna need to start your day.If oatmeal is completely a NO, then look towards egg whites, 4-5 egg whites, maybe a piece of whole wheat, or pumpernickel bread and you will have a great breakfast. As for your other meals, the best way to keep you burning fat and that metabolism up, is to eat a lot, and I mean in frequency. I am talking 6-7 times a day, I know that might sound weird, but those meals are gonna be super light. Id say if you go with 7 meals a day, try to keep them in around the 300-350 calorie mark and adjust as you lose weight. Eat lots of vegies, anything green, its the best for ya, stay away from all carbs, if your anything like me, carbs will pack on instant fat. Make sure to keep your protein high, if you have a lot of msucle already your gonna want to keep protein ingestion high so you dont lose what you have got thats good on that body already. Eat lots of lean meats, flank steak, chicken, fish. Its all great for ya, and it will fill you up and give your body plenty of nutrients and protein.

I know it might not be an exact meal plan, but its hard when I live in canada, and you live in florida to know what you can afford and what you can get your hands on. When I was losing all my weight, I was eating oatmeal or egg whites for breakfast, salad with tuna, and brown rice,chicken and vegies for dinner. Inbetween meals I was pounding back the protein drinks, making sure all my meals were around 2 hours apart, maybe 2 and a half. I hope you can get a start with this, and sorry its all jumbled up, normally I would lay it out a bit better, but I knew I wanted to give ya some kind of help and I am actually on my way out to hit the gym. Keep going strong and set goals, no goals gives you know where to strive for. Short term goals, and then another short term goal, keep progressing like that and you will hit your mark in no time.

[Mylexon20s]

awesome !! I have the money to eat well. I just have been looking for WHAT to eat. lol. . I actually really like oatmeal and eat it all the time. I love vegetables, and salads as well. Should I be looking for a RTD protein shake or just buy a 5 pound of protein powder and mix myself a shake between meals?

[vinhdiezel]

It would be cheaper to buy the 5lb protein powder I believe and just get a shaker from vitamin shoppe or gnc.

Plenty of healthy things to eat out there
- fish: tuna/salmon
- chicken breast
- pork chops
- steak
- oatmeal
- 100% whole wheat bread
- eggs
- salads

Just read around here and make your diet plan from there in the form of 6 meals that'll add up to a pretty stable calorie intake per day.

[Primol]

no offense to you but people ask the same questions on here over and over again. i type the same answers in like every post. so here we go again.

you need to train hard with the iron man. none of this light stuff. dont be afraid to gain muscle. you will have a much easier time burning calories with more muscle mass. not only that you will look and feel(mentally) healthier too.

I amgoing to suggest a couple books. you can get them online free if you are savy One is called, "the truth about six pack abs." The other is "burn the fat, feed the muscle." you will learn the proper way to get where you want to be. it's better than the spattering of good advice on these forums.

dont do cardio twice a day. once a day is plenty. get a good split body routine. i have one in my profile if you need a basic guide.

for your diet, only drink water. never drink your calories. i dont care what anyone says, diet sodas are not good for you. try and get a 6 meal per day setup with small balanced portions. you must have a lean protein source at every meal. none of the snacking crap people like to do.

imo, for a diet outline to model

#1 eggs(split whole eggs and whites)/oats
#2 chicken, potato
#2 tuna, broccoli
#4 chicken, potato
#5 tuna, broccoli
#6 chicken, potato