Well my name is drew and im 5'7, 173 lbs with no real strength. I've decided to loose weight and know that i have a long journey ahead but i felt that these pics were motivation for me to start. If anyone has suggestions let me know. My goal is to get to 140lbs in 4 months.
Thanks
-Drew
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Thread: The Courage to Change
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11-30-2003, 02:33 PM #1Member
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The Courage to Change
Last edited by StaindNtanted; 11-30-2003 at 02:43 PM.
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11-30-2003, 02:34 PM #2Member
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big chest
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11-30-2003, 02:35 PM #3Member
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sideshot pics arent great but you get the idea.
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11-30-2003, 02:37 PM #4Member
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last one of me from the side again.
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11-30-2003, 02:47 PM #5Independent Woman
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Re: The Courage to Change
I would say your goal of a 33 pound loss in 4 months is a little on the high side. Weight loss of approx. 1 lb. a week is safest and will ensure that it is fat and not muscle. Sometimes, weight loss stagnates and some weeks you won't lose any. So maybe set shorter weight loss goals, such as 5 pounds at the end of 3 weeks, or a strength/cardio goal. (IMO). Good luckOriginally posted by StaindNtanted
Well my name is drew and im 5'7, 173 lbs with no real strength. I've decided to loose weight and know that i have a long journey ahead but i felt that these pics were motivation for me to start. If anyone has suggestions let me know. My goal is to get to 140lbs in 4 months.
Thanks
-Drew5'5", 123 lbs., 14% BF
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11-30-2003, 02:53 PM #6Ready, Set, Go
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Your goal is plenty possible especially with water weight initially lost. I dropped from 178-145 in 12 weeks which was roughly 33 lbs. Heh 7 in the first week
Best of luck losing the unwanted weight and we're here to support help ya if you have questions.
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11-30-2003, 03:33 PM #7Member
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i could really use some help putting together a food plan can anyon help? this is all i have that i know cant be enough to eat:
protein shake with toast
Turkey sandwitch with onions, little mayo and lettuce
protein shake
(Workout)
protein shake
tuna sandwitch
protien shake
What can i add to to my meal plan and build on what i have?
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11-30-2003, 03:48 PM #8Registered User
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Re: Re: The Courage to Change
Bump, good advice.Originally posted by hotgymchick
I would say your goal of a 33 pound loss in 4 months is a little on the high side. Weight loss of approx. 1 lb. a week is safest and will ensure that it is fat and not muscle. Sometimes, weight loss stagnates and some weeks you won't lose any. So maybe set shorter weight loss goals, such as 5 pounds at the end of 3 weeks, or a strength/cardio goal. (IMO). Good luck
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11-30-2003, 03:53 PM #9Registered User
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- go for low GI carbs, so use wholegrain bread for the toast.Originally posted by StaindNtanted
i could really use some help putting together a food plan can anyon help? this is all i have that i know cant be enough to eat:
protein shake with toast
Turkey sandwitch with onions, little mayo and lettuce
protein shake
(Workout)
protein shake
tuna sandwitch
protien shake
What can i add to to my meal plan and build on what i have?
- add some EFA's (flax oil, nuts)
- add some veggies (broccoli, sprouts, cauliflower etc)
- low fat cottage cheese is good before bed
- add lots of fiber early in teh day (wheatbran is good, or oatmeal)
Most important count all your calories, and aim for 500 below maintenance per day.
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11-30-2003, 04:35 PM #10Registered User
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Eat 1700-1800 calories a day. Try and make your energy come from a 40:40:20 ratio of carbs/proteins/fats. As you drop weight, you'll also have to drop calories to keep loosing weight. Make it around 10x or 11x your bodyweight as a rough guide only.
It is very important to have a good cardio routine. Do 30 minutes twice a week to start with, then up to three or four times a week once you get used to it (trust me, that 30 minutes that seems to go for 3 hours at the start seems more like 10 minutes after a week or two).
Also do weight training! This is not only great for weight loss, it will also help you to look defined and make sure you are loosing fat not muscle (although I think this is the normal order in which your body gets it's energy when loosing weight, pumping iron is only going to ensure that and do a hell of a lot of other good in the process!)."Talk sense to a fool and he calls you foolish." - Euripides
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11-30-2003, 05:13 PM #11Message Board King
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/\ good advice
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11-30-2003, 06:07 PM #12Excellent advice, though I should note that the part about fat + muscle is a tad off. Just about any time you're under maintenance calories, you're going to lose a little bit of muscle -- whether the body uses fat or muscle is an incredibly complex 'choice' based on hormones, etc. and sadly the body will use muscle in a lot of situations, even in the overfat. As a result of this, most reccomend not to cut calories too hard (10-12x on a diet is a good guideline, but if you're not losing, you obviously have to cut more) and to do weight training to help build back any muscle lost.Originally posted by BuggerOff
Eat 1700-1800 calories a day. Try and make your energy come from a 40:40:20 ratio of carbs/proteins/fats. As you drop weight, you'll also have to drop calories to keep loosing weight. Make it around 10x or 11x your bodyweight as a rough guide only.
It is very important to have a good cardio routine. Do 30 minutes twice a week to start with, then up to three or four times a week once you get used to it (trust me, that 30 minutes that seems to go for 3 hours at the start seems more like 10 minutes after a week or two).
Also do weight training! This is not only great for weight loss, it will also help you to look defined and make sure you are loosing fat not muscle (although I think this is the normal order in which your body gets it's energy when loosing weight, pumping iron is only going to ensure that and do a hell of a lot of other good in the process!).
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