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Exercise & Fitness Message Board


Exercise & Fitness Board Index


Here's what I've been eating the past couple days and my exercise regimen. I'm 21 years old, 6'0, played football and wrestled in high school and was very athletic, but have always been a "husky" kid. I weighed 233 on Jan 1. I had a very bad diet and no exercise, fell into bad habits once I got into the working world. I am currently 197lbs. My goal is to get below 184 which would put me, for the first time in my life, in the normal BMI range. In the process, I would love to build a flat chest, firm up my abs, and minimize my waist size. I carry a good majority of my weight in the spare tire. I can feel hard abs and a nice chest under a thick layer of fat... :) (Dockers with the elastic stretch bands have a great way of making you think you have a 34 inch waist when it's really closer to 40) Here is my regimen, looking for any tips/tricks/etc anybody has. I'm worried I'm wasting time with wrong exercises, eating too few or wrong kind of calories, meals too close together, not eating after working out, etc. I am not picky as far as food goes, and if I get in a groove, I literally could eat the same thing for months on end. Being a bachelor rocks. Here's the diet:

Slimfast Optima (180 Calories)
Tuna sandwich on whole wheat (Light mayo) (245 Calories)
2 pieces of fruit (Grapes, Orange, Apple, or Banana) (~100 Calories)
Large portion Brocolli/Carrots (~200 Calories)
1 serving fat free ranch dip (~75 Calories)
Spinach Salad w/ Mushrooms (~120 Calories)
Fat Free French Dressing (60 Calories)
Slimfast Optima (180 Calories)
Tuna sandwich on whole wheat (Light mayo) (245 Calories)
Just under 1 gallon water per day, no refined juice or soda

Those are ballpark figures...my math comes out to 1405 but I'm guessing it's probably between 1300 and 1400. I'm eating 5 meals per day, 2.5-3 hours between meals. My last meal is around 6:15 or 6:30PM. I workout in the evenings around 7PM. I'm in bed by 11PM and up at 7AM.

Workout (5 days per week):
30 Mins treadmill/eliptical machine (alternate by day)
- Treadmill distance approx 2.5 miles, program changes incline every 2 mins
- Elliptical machine varies incline every minute, try to stay above 130 strides/min- usually end up around 4500 total strides

20 mins stationary bike, varying resistance levels, "fat burning" program on machine. Distance is ~6.5mi

Crunches/Leg lift circuit- 100 slow crunches- hold crunch 2-3 seconds, 60 "side crunches" per side, 50 "knee-to-chest" crunches. Trying to do leg lifts but haven't found a comfortable way yet. [B]NEED LOWER ABDOMINAL ADVICE[/B]

Light bicep/tricep/bench work M/W/F, nothing to write home about. Low weight, medium reps, trying to maintain lean muscle and shed the layer of fat.

Any pointers would be much appreciated. Thanks.





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