File :-(, x, )
Anonymous
Yo /fit/

Quick question before I sleep...

I've started a routine of eating better and doing exercise to shed some pounds and stop me becoming the guy in my pic.

Past two days I've been doing a three sets of 15 crunches, 15 push ups, alternating with short breaks between.

I'm starting to feel quite the ache which yeah i'm bound to, I guess actually moving for once is a shock to the system.

But I dont wanna overwork, so what should I work on tomorrow?
I have access to an V-fit Bike and do walking/the occasional jog.
>> Anonymous
Stretch out and hit the bike. Do 15 minutes at a pace you can keep up without killing yourself.
>> Anonymous
>>25444

Thanks anon.
So, should I then return to the cals the day after? Or do like 2 days on the bike, then 2 days cal?

I'm new to this so.. yeah, suggestions needed.
>> Hammerknife !7ITukp3Pj2
Every day either bike or jog for a half hour. Alternate it.

Get some small weights and do some high rep lifts for more cardio exercise after jogging/biking.
>> Anonymous
you need to do more crunches than just 15.
maybe 20-25.

Biking is good to.
What I found, (since I lost 80lbs from biking), is that if you are outside biking with a place you want to go as your target destination, it makes the whole biking process a lot easier.
>> Anonymous
>>25447
That sounds like a pretty good plan, especially if you were totally sedentary before. Take a day off when you feel beat up. DOMS is a motherfucker when you're just starting out.

Remember: right now the hardest part is getting into the habit. Don't quit.
>> Anonymous
>>25450

inc. the crunches and shit?
I'm gonna have trouble finding the time in between studies and work.

I get home @ 4:00 most days, so if I then biked for half hour, what would be a good time after to do the crunches?

And, what should I eat foodwise between (if anything)
>> Anonymous
>>25455

after you work out eat carbs for about 40 minutes
(pasta, bread, ect.)
then slam down a fuck load of protein for about 20 minutes.
>> Anonymous
>>25455
Find the time or you'll be fat forever.

Everyone has enough time to work out. I worked out more in college with a full course load than ever before.

Wake up earlier, stay up later, whatever. Find the time. Don't make excuses.

Excuses are always there for you, and you'll keep making them, first to skip a workout, then two, then a week, then you're off your plan and back to eating fried chicken for breakfast.

Find the fucking time to work out or just be honest - you are not willing to work hard enough to lose the weight. Just dont lie to yourself, and dont ask us for help if you're not willing to do it.

45 crunches and 45 pushups is pretty weak for a workout, man. You need to do that PLUS 45 minutes of cardio, then you're on your way.
>> Anonymous
>>25459

how much are we talking here?

I guess I could follow it all up with like, some wholemeal toast or something, then for my proteins what would you recommend?

Cook myself up some meat, or just get a shake down me?
>> Hammerknife !7ITukp3Pj2
If you think you don't have time, set your alarm clock an hour and a half earlier.

Can't wake up? Then you don't got the motivation, fatass.
>> Anonymous
>>25463
anon is right.
but ease into it, you dont have to start out doing 45 but dont give up at 20.

I do 80 whenever I go the gym and I do three sets.

push yourself.
weight NEVER comes off easy.
>> Anonymous
>>25463

Thanks dude, I think I needed that kick up the arse.
I'm only taking it so slow cause I'm like new to the game and I don't wanna fuck myself up early on.

So, I'm thinking 50-55 crunches, 50-55 sits, then like 30 mins-ish cardio?
Thats not so bad for a beginner, right?

And time really isn't that much of an issue, I'm just gonna need to organise myself. Plus I'm definitely commited hell, its too long since I last got laid.
>> Anonymous
>>25466

what I normally eat afterwards is a big sandwich (of any kind) w/ whole wheat bread and a glass of milk, chips and basically anything of the sort.

For protein, you're right, meat is a good choice.
Try to get a hold of smoked salmon, thats FULL of protein. Beef works too. Eat about 100 grams or pro.
Drink milk to, its a lot better for you than you think.
In your case, if you are not to over weight, you can stick to whole fat but if you are real heavy, get non fat.
>> Hammerknife !7ITukp3Pj2
>>25473

When you begin your workout, do crunches, sit-ups, push-ups until exhaustion, then start up your cardio for about 45 minutes, biking or jogging.

After you finish, stretch a bit, then do another set of sit-ups, push-ups, and crunches till exhaustion.

And do another set right before you go to sleep.
>> Anonymous
>>25473

That sounds like a good workout plan. Whatever you do, make sure you at least sneak in the time for cardio, even if you have absolutely no time for anything else. I've always enjoyed weightlifting/bodyweight exercises more than cardio because the satisfaction it brings, but cardio is important for when it matters.
>> Anonymous
>>25459
WTF are you talking about man? Hopefully you just don't know how to put down a sentence, but you do not eat carbs for 40 minutes and then protein for 20 minutes.

After working out, within half an hour, consume 30 grams of protein. Within 2 hours of working out, carbs are good for restoring energy. But if you are trying to lose weight dont eat bread or pasta. Vegetables.
>> Anonymous
>>25473
It depends on your level of health. Push ups pose very little injury danger. Situps/crunches, if done wrong, can make your back sore.

For pushups, starting at 3 sets of 15 isnt bad at all, actually. I'm pretty fit and do 4 sets of 20.

Crunches are harder to judge, as the way you know when to stop is when your abs start to fatigue. For you that could be 10, 15, 20, or 25. I typically do 6x20, but again I've been at this a long time. You can do 3x15 or 4x12, something like that.

Cardio when done by itself needs to be 45 minutes. If you do the crunches and push ups first, 30 minutes is perfect.

Good luck.
>> Anonymous
>>25490

thanks.

I'm thinking this as my plan...

wake up.
30 minutes crunches/sits.
shower.
breakfast of ????? [ideas?]
Leave house, 15 minutes walk to college.
6 hour day inc. Lunch of ????? [ideas for something convenient, preferably lunchbox fitting]
15 minutes walk home.
3 x Set of push-ups (x20)
3 x Set of Crunches (x20)
30 minutes biking/jogging
meal of ?????
get work out of the way
quick set of cals.
sleep.

Rinse, repeat, etc.

So yeah what do you reckon to that?
And can I get some suggestions of meals, preferably breakfast/lunches not so much the last in the day but I'm open to ideas.

Sorry to be asking so much, but like I say. I don't wanna fuck myself up too bad early on.
>> Anonymous
>>25504

c'mon I could really do with some opinions
>> Anonymous
>>25504
If you can stick to it, and stay away from the fried chickinz, That should be fine for losing weight
>> Anonymous
>>25504
Plan looks good.

Breakfast meals: Whole wheat toast with honey, fruit, 3 egg whites + 1 egg, oatmeal, peanut butter bread, etc. Stuff like that.

Lunch/Dinner: Subway subs no mayo or light mayo, 6 inch. Home made salads, light dressing. Chicken breast, baked or pan cooked, no skin. Vegetables vegetables steamed vegetables! Lean meats like turkey, chicken, 15% fat beef, ground turkey, some cuts of steak. Sandwich or wrap on wheat bread, no mayo.

Some people find it easier just to eat the same thing every day. I only have basically the following meals:

Meal Replacement Shake
Turkey + Fruit + Carrots
Chicken + Vegetables
Tuna + Vegetables

Sometimes I may have:
Whole Wheat Pasta + Light Sauce + Protein source
Whole Wheat Bread + Turkey or Roast Beef + Green peppers + American cheese

You can eat, within reason, vegetables almost till you pass out. I go through probably 5-10lbs of vegetables (frozen and fresh) in a week. They are low cal, full of nutrients, etc.