Weight Loss: 35lbs by August 16th.

[Dunwich]

Height: 5’11”
Weight: 235lbs
Age: 34

Goal: Drop 35lbs by Aug.16th

Current Exercise: Mon. Wed. Fri.
Squat 12reps x3
Body Weight Lunges 12reps x3
Bench Press 12reps x3
One-armed Row 12reps x3
Overhead Press 12reps x3
Bicep Churl 12reps x2
Seated Triceps Ext. 12 reps x2
Crunches till failure
30 Minutes of Elliptical Machine cardio: Medium resistance HR: 165 - 170

Currently it requires about 3k + calories to maintain my current weight. I have been doing my best to make sure I don’t exceed 2500 daily. I am still working on dialing in my diet, but believe I can get on the straight and narrow at least by the end of the month. I currently am eating at 10am, 12pm, 4pm and 10:30pm.

Does my goal seem unrealistic?

[Shooto]

It's do-able as long as you're putting in the right types of calories. Personally I dropped 30 lbs over 4 months but I cut my caloric intake from 2500 to 2K and was doing lots of cardio. Mind you that was a drop from 200lbs to 170lbs

You don't want to run?? I think that would be better than the elliptical - well it has been for me, anyways.

[ronin0352]

Not unrealistic. What does your diet look like and why so long between meals from 4pm to 10:30pm?

[veenutz]

if you really want to burn some calories do some power walking on the treadmill with a steep incline

[Dunwich]

Shooto - My knees aren't the greatest and I occassionaly get shin splints. Of Course it could just be because I'm hauling 235lbs around.

Ronin0352 - I get up an workout from 5am to 6am then go back home and go back to bed till 10am. I have 1 can of Campbell's Healthy Request Chicken Noodle soup.

I'm go in to work at 12pm so I can grab lunch, where I have been having a grilled chicken breast and a small salad of mainly lettuce, a couple of croutons and some slivers of parmesan cheese with 1 packet of low-fat italian dressing.

I usually take my dinner break at 4pm when lunch is first put out and depending on what is available I may have the same as lunch. Today it was about 1 1/2 cups of pepper steak over 2 cups of white rice and a baked egg roll.

I get home usually around 10:30pm and have another can of Chicken Noodle soup before going to bed.

I sometimes substitute the soup for a can of Tuna fish mixed with a generous slash of cider vinegar and hotsauce with 6 or 7 saltines.

Another alternative I have is a piece of flatbread slathered with some roasted garlic or three pepper hummus and about 2 cups of chopped spinach. I will sometime have that before bed.

[Dunwich]

So far, my biggest weakness has been beer. I have limited myself to only on the weekend and only two to three per day for the last 3 weeks. I realise I just need to completely cut them out till I reach my goal.

[Revok]

Man, your diet is really lousy, and that routine is next to useless. Please read the FAQ threads in here and the Diet & Supps forum - there are far more effective means of getting where you want to be.

[ronin0352]

Originally Posted by Howard-33

Shooto - My knees aren't the greatest and I occassionaly get shin splints. Of Course it could just be because I'm hauling 235lbs around.

Ronin0352 - I get up an workout from 5am to 6am then go back home and go back to bed till 10am. I have 1 can of Campbell's Healthy Request Chicken Noodle soup.

I'm go in to work at 12pm so I can grab lunch, where I have been having a grilled chicken breast and a small salad of mainly lettuce, a couple of croutons and some slivers of parmesan cheese with 1 packet of low-fat italian dressing.

I usually take my dinner break at 4pm when lunch is first put out and depending on what is available I may have the same as lunch. Today it was about 1 1/2 cups of pepper steak over 2 cups of white rice and a baked egg roll.

I get home usually around 10:30pm and have another can of Chicken Noodle soup before going to bed.

I sometimes substitute the soup for a can of Tuna fish mixed with a generous slash of cider vinegar and hotsauce with 6 or 7 saltines.

Another alternative I have is a piece of flatbread slathered with some roasted garlic or three pepper hummus and about 2 cups of chopped spinach. I will sometime have that before bed.

I can relate to the knee issue, and kind of assumed it was the case which is why I left it alone. He is right, though, if you CAN run like on a track or grass, it's best.

the most glaring thing about the diet to me (or atleast the thing that grabbed me first) is right after you work out, eat. Or take a PWO shake with carbs & whey protein. Go to the diet & supplementation subforum and read the FAQ there. There are a lot more knowledgeable people over there than me, but I would say diet will be the main obstacle in losing your weight.

I would also suggest taking a powdered protein supplement to work (unmixed) and make it around 7.

Just my 2 cents worth. Like I said, head over to D&S and read the stickies. Every time I do I learn something new that I skimmed over before. Lots of good info over there.

[N-do]

Originally Posted by Revok

Man, your diet is really lousy, and that routine is next to useless. Please read the FAQ threads in here and the Diet & Supps forum - there are far more effective means of getting where you want to be.

I'll second that, Diet is the key

I had similar goals (6'4" starting at 245lb, with a goal of 205 lb.). I started on March 1st, put together a diet based on the D&S forum FAQ's, and increased my exercise. Like alot of people looking to loose wight on their own, I went to hard from the beginning, and fucked up my knee after about a week of overtraining.

I haven't exercised since about March 15th(however I am pretty active during the days but no actual workouts), and I have continued to loose 2-3 pounds a week, after loosing 6 lbs. the first week. Even without the exercise it looks like I'll make my goal early.

I used to think exercise was going to loose me the weight, but now i've seen the light.

[Dunwich]

I do have Percision Nutrition from Dr. Berardi, which I will start following this weekend. That should clean up my diet.

As for running. We have a track only 5 minutes away from my home. I could jog the circuit outside the lanes on the grass. It might actually be a good way to unwind after work.

I could get over there around 11pm and listen to an audio book on my MP3 player while I jog.