Another thing is water! All day… The general rule is .66 oz per lb of body weight. This doesnt have to be during work only… Just your entire day.
I have to relate to my audience lol
between work and school i dont really have time to work out besides weekends, but next semester looks a lot better.
my daily schedule:
8am-cereal
11- banana
1230- egg salad on wheat with protien shake
2-9 (at work) I eat a bunch of different things:
-usually right when I get in I eat a cucumber, celery stalk, and carrot
-break I eat a yogurt and cheese stick
-dinner I make on sunday for the whole week, this past week was potatoes, shake and bake pork chops, and mixed veggies
-second snack is a carrot and another celery stick
I also munch on a bag of mountain trail mix from walmart while at work, a $5 bag lasts all week typically.
weekends I usually eat like crap because its not regimented like the week is. but over all i eat really healthy and I hope for big gains next semester when I can work out 3-4 times a week.
Just had most of my calorie intake for the day.
Om nom nom nom
My advice, go to Wegman’s and get lunch meat and take a sandwich to work everyday. It’s a whole lot better and exponentially cheaper than eating fast food everyday.
Yes^, i would have to say i lost maybe 5-10lbs by just taking my lunch to work everyday
Although not considered healthy… at lunch i usually have a ham sandwich, peaches or an orange, an apple or applesauce, some sort of cheese lol, and then pretzels or like baked chips or something
i noticed a considerable difference on how i feel during the day/after lunch as compared to if i go out to eat, or get fast food.
And that was all with not working out… although i do have a “physical” job
:tup: very well said!
eating small meals throughout the day is key! you never want to let yourself get hungary! also do not eat late at night!
im actually trying myself to burn some unwanted pounds now and its a bitch!
goodluck to ya
alcohol has calories about 64 per shot (vodka). not 7 calories… I would assume the body is viewing the alcohol as a toxin lol and trying to get the body back to normal lol. you may burn all the calories from alcohol first… but everything thats backed up behind it is going to be turned to fat.
then you add in mixers… unless you are drinking rum or whiskey… I don’t know of another sugar free mixer (excluding sugar free redbull because that turns the drink into 6 bucks really quick)
I eat fast food 7-10x a week… i cant gain a lb… ughhhhh… maybe i’ll start going to the gym and start eating even more…
good luck b-ry.
Lucky fuck.
If you want to lose weight quickly, and I’m mean 20-30 pounds over the course of the winter, you have to work out. The more muscle you put on, the more calories your body burns maintaining that muscle. A lot of people burn themselves out at the gym by starting a lifting program that is very intensive. I hit the basics because my goal is to stay in shape and get stronger, not get huge. I stick with free weights for my entire work out. I only perform a few exercises each day. I only have to two days that I repeat throughout the work week.
Day 1 - Bench, incline bench, shoulder raises (front and sides), tricep extensions (kneel on a bench with arm at a 90 degree angle and extend)
Day 2 - Dumb bell curls, preacher bench curls, wrist curls (dumb bell in hand and roll your wrist up with forearm resting on leg), reverse wrist curls (rotate arm so palm is facing the floor).
In between/ spare time - Push ups, diamond push ups, sit ups, leg raises, squats (body weight) and cardio. Many people forget about push ups. They are one of the most effective exercises you can perform. They work your entire upper body, especially diamonds.
Losing more than three to four pounds a week isn’t healthy, generally speaking. Scales lie, measure your waist before and intermittently throughout your diet. Some of the weight you lose will be water, so your weight will fluctuate from day to day.
I think that’s everything, don’t shoot the messenger. Everyone will have their own favorite or proven method, this works for me. Good luck and don’t get discouraged, it will take some time to see the weight really drop.
Haha well that is my goal to minimize drinking too 
Drinking a double captain and diet at a bar for $8 quickly reduces my intake of alcohol than a bucket of beers for $10. Haha.
Haha my friend I work with is like this. Hes gonna try to gain weight at the gym while I am trying to lose it.
Go pick up any issue of muscle n fitness.
A lot of the workout plans are the same, they just rename them to get you to keep buying BUT one or two issues will give you all the info you need.
The workouts are very detailed and the meal plans give you an idea on what to do.
The current issue s great for what you want. I’m doing the energy booster plan, which they used before in another name. Basically one week heavy, one week light. It mixes it up so your body doesn’t get complacent.
Don’t get freaked bout lifting HEAVY thinking you’ll be a walking hulk, heavy weights and low reps have been proven to burn more fat than the standard low weight high rep. The idea behind the low high is your heat rate is constantly up thus burning more fat. But by lifting heavy your heart rate is up too. Way up , plus you’re making more muscle, forcing it to burn fat.
Can we discuss this more? the last two times I went to the gym I ran a mile in about 7 minutes before I lifted. I found my heart rate stayed elevated the whole time, which seems to be the goal…
also, I only do a few exercises, maybe 4 or 6 different lifts/exercises with 3 sets of each. I do 3 suspersets of each lift with something else (ex, incline bench then prone tricep extension 3 times). Last time I went I would run or bike for 5 minutes after each set of supersets to keep my heart rate up.
it breaks up cardio, I hate doing cardio for more than 5-8 mins…
Thoughts?
my ‘routine’ in case i didnt explain it well enough above:
1 superset=
incline bench 15 reps
tricep extension 15 reps
I do that 3 times then run/bike before moving onto the next pair.
You can do cardio before but the idea of doing it after is because youre not too spent during your weight training routine.
You can utilize your FULL energy potential to lift the weight without the loss of stamina. So with that being said, you can lift more, gain more muscle, burn more fat.
Then you run your cardio, not to the risk of 80-95% of your target heart rate, because this will actually use your muscle for fuel of the workout, vs 60-70%(dont quote me on the exact) during the “fat burn” portion. Your body will will then burn fat stores for energy, thus making you less of a fattie…
After its all said and done, cardio after also helps keep your bodys’ furnace going a lot longer after the work out. ill have to look up the difference in the 2, and how much longer your body will continue to burn with cardio after.
I normally do a nice 5 min warm up on the bike or eliptical machine to get my self warmed up.
By no means am a certified personal trainer… I am however a PTL (physical training leader) for the Air Force…
So with that, if something you do works for you, by all means, do it.
My BIGGEST and I mean BIGGEST thing that I have to stress is, PROPER FORM!!!
When I go to the gym and see retards in there, loading up the plates, and using their whole body to lift it, I laugh.
If you cant lift properly, then dont go that heavy… Youre not impressing anyone, remember, that those big guys had to start out as either a fatty, or a skinny guy, and they worked hard to get there.
If you have to arch your back and swing your arms up to do a curl, YOURE USING TOO MUCH WEIGHT, lower it, get proper form and youll end up getting to that weight you dropped down from soon enough, without hurting yourself.
^^ I like that cardio idea. I hate doing a long session of cardio on my off days and makes it hard to go more than 30 min.