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2006/11/23, 02:10 PM
I am 24 years old, I weigh 270 lbs or so, and I am about to start a workout plan. I just got a job (finished Masters degree in August), and plan to work out before going in. I likely have to be there sometime between 10 and 11:30 am. Anyway, I plan to lift 4 days a week before work, combined with 30 minutes of cardio. On one or of the off days I plan to do a 1 hour cardio. (ie: Monday, Tuesday, Thursday, Friday: lift + 30 min cardio. Weds: 1 hour cardio) For the lifting I plan to follow the "Weight loss and definition training" plan.
I mentioned when introducing myself to the forum that the nutrition calc was off, and was told I should eat 10-15 calories per lb of body weight, dropping this by a few hundred every few days until I start to lose weight. Any advice about how to split those up? ie: is the protein, carb, and fat %'s from the nutrition guide also wrong, or just the overall caloric intake?
Should I work out and then eat in the morning? Or would it be better to eat a good breakfast and get ready for work (make my lunch, gather my things, etc) while it digests and then workout...
thanks
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2006/11/23, 02:34 PM
I think the tracker is off in Carbs and his is what makes the calories too high, everyone seems to post from the tracker correct proteins and fat and then we all shout out WOW THATS WAY TOO MUCH CARBS!
Here is a link to help you on ratio's http://www.freedieting.com/tools/nutrient_calculator.htm
You can start with 50/30/20 and adjust from there C/P/F!
I myself range from 30% to 40% Carbs but keep in mind if you keep Carbs too low for to long you'll get weak and this is when you need to up your Carbs, this is if your dieting.
Eat 5 to 6 meals a day, I eat 5 and by doing so you'll not have an issue about when to eat.
Eating 5 meals a day means 1 meal every 3 Hours and for a workout I eat then wait 45 minutes to an hour then workout and by time I'm done working out it's almost time for another meal!
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2006/11/23, 02:39 PM
Hi morikal, the macronutrient breakdown from this site is probably 40%P/40%C/20%F, which is fine. Eat 5-7 meals per day and just divvy up the nutrients accordingly. I like to keep it simple and eat breakfast/lunch/dinner with 2-3 snacks in between. My main meals are a bit more calorie dense than my snacks, but I do my best to keep to the 40/40/20 for every meal-including snack. Once you get used to it, it's pretty easy and you don't have to track as much
Your workout regime looks OK. Basically you want to lift 3-4X/week, and use cardio to expend calories-that makes sense. It is best to eat a meal before working out-you'll need the fuel, just make sure you have at least an hour prior to digest. If you don't have time, at least put something in your stomach.
Try not to overthink things too much. Just get started and see how things go and then adjust accordingly.
Good Luck!
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Even if you are on the right track, you will get run over if you just sit there.
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The harder you fall, the higher you bounce
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2006/11/23, 02:41 PM
I must have been typing while SFGiants was posting:) Looks like we pretty much gave the same advice. Fitday.com is another convenient way to track your intake.
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