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Anonymous
Ok /fit/ right now I'm attempting to lose about 30 pounds, I've no set time frame for this but I could use a little advice on my workout and eating habits.
Right now I'm doing about 7 sets of 10 reps of a regular bench press over the course of the day (split into 4 once and 3 later) with 75 pounds of weight on the bar (I have no idea what the bar weights my friend gave me the bench a while back)

In addition to this I do about 150 crunches and 5 sets of 5 with a 30 pound dumbell. Over the course of the day I'll also play DDR and take my dog for a walk/jog as well.

I usually eat 3 small meals throughout the day starting with what would normally be considered lunch since I work graveyard shift a lot and keep unconventional hours.

I currently don't eat very healthy but thats something I know I'm doing wrong and I'm working on, I lost 85 pounds about 2 years ago and am now sitting at 190 and 5'11"

So I know this is all wrong but I'm not going for any serious bulking up I just want to get in better shape for my new girlfriend what can I do to make it work better?
>> Anonymous
How many calories a day would work if I wanted to lose a couple of pounds a week doing the routine I mentioned every day?
>> Anonymous
i think the pictures got this one right buddy
>> Anonymous
>I'll also play DDR

Fuck you
>> Anonymous
190 lbs, 5'11" and you do 150 crunches

u know crunches arent a snack right?
>> Anonymous
>>165511
This isn't all at once I do about 20-30 at once, this is over the course of the day, 150 is one the higher end I should have said between 100 and 150
>> Anonymous
So thats it?
>> Anonymous
You need to start really running. No more bullshit jogging. You want to lose fat, the way to do this is with intense, metabolism boosting runs.

If you don't run or aren't in cardio shape, start slowly. Fill out a calendar for a few weeks with gradually harder interval runs 3x a week (say start off running 1min, walking 1min, alternate for 20 minutes, second week run 2min walk1min alternating for 25 minutes, until by the end you're running 2-3 miles nonstop). Keep that up for a while and after a month or two switch to HIIT as outlined at http://musclemedia.com/training/hiit.asp

If you can already run pretty well and regularly, switch to HIIT tomorrow and keep it up every day if you can. If you can make it a morning/wakeup routine, that's perfect. Maybe look at tabata sprints, or use the plan I linked to. Make sure you don't eat much more than you are now once you crank up the running, and you'll see the fat go away.
>> Anonymous
>>165533
Thank you, my endurance is pretty much shit but I'm not completely worthless at it.
So I should do this every other day? Should I keep up the light weights and crunches and shit I've been doing?
>> Anonymous
If I'm able to stick to this every day (except weekends as I'm never home) how does this sound?

Wake up and jog for 20 minutes (increasing as was suggested)
6pm 5x5 with the 70 pound barbell
6:30 5x5 with a 30 pound dumbbell
7 - 60 sit ups 25 push ups
9 - 60 sit ups

If I do this and eat say a cup of oatmeal with raisins when I wake up, a sandwich on wheat bread for lunch and whatever is on the menu for dinner that day (Cut in half since my family eats way to much... fucking fatasses) and only drinking water during the day with a bit of tea with dinner, would this work?

I wish I could just do whatever it is I did to lose the 85 pounds but that time the weight seemed to melt off, I never really did anything special.
>> Anonymous
>>165536

The strength shit you're doing right now is... unorthodox. You'll probably see better results on your crunches if you do one 4 minute tabata session of crunches every day or even every other day (to save you the google, that's 20sec max effort+speed, 10sec of rest, repeat that cycle 8 times — this protocol works for sprints, crunches, push ups, pull ups, heavy bags, anything you want to apply it to). You'll probably be able to get much better results while spending a fraction of the time if you do it in an intelligent manner rather than the impulsive one you seem to be going at now. Don't even bother with the dumbbell. As for your benching, buy a few more plates and start doing 5x5 every other day adding about 5lb each session until you start to max out. None of this shit will do nearly as much for your weight loss goal as the running though, so don't make it a priority.

I started running in January as a 235lb fatass, I used the couch to 5k running plan at http://www.coolrunning.com/engine/2/2_3/181.shtml
It worked great for me, halfway through I was able to run 2 miles nonstop so I abandoned the intervals and just did 2-3 mile runs every other day working for better speeds. Longer intervals are a good way to build up endurance without burning your shit out in the first week, and since I was fat and not used to running it helped me avoid shin/ankle pain while getting started.

Once you're running every other day very consistently for a month or so try the 8 week HIIT schedule on the other link I gave you.

That should be more than enough Q&A, you've got all the information you need at this point. Make sure you start tomorrow, drill through the next week without missing any workouts, and after that it'll be much easier.
>> Anonymous
>>165551
Thanks man, the lifting was more to give myself a little bit of muscle I used to have when I boxed and took martial arts but I'm much more interested in simply losing all of this extra weight I gained than anything else, I'm definitely going to work on that site you gave me.