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2007/10/09, 01:22 PM
A little about myself 40 yr old male 250 lbs want to get down to 180 lbs. Will also be trying to loose weight with wife who is 40 yrs old 190 lbs wanting to get down to 130 lbs.
We are totally new to this. Weight crept up on us over the years.
-First we dont lift weights, so do we perform the complete workout thats is given?
-If so how do we prevent the soreness that will keep us from fully extending our arms? or moving our body?
-Next question has to do with calories. The calories the site suggest is more then we take in. If we start eating that many calories will we not gain weight?
-Also how many times a day should we eat?
Is there a maximum amount of calories per meal we dont want to exceed?
-Is there a minimum amount of calories per meal we want to make sure we get?
-What should the percentage of calories be for weight lose? I have read elsewhere 40% Carbs 30% Protein 30% Fats is this okay?
-Realistically how much weight can one loose per week?
Also any othere advice, tips, or help would be greatly appreciated. Thank you in advance.
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2007/10/09, 01:40 PM
Welcome to FT and good luck reaching your goals.
First, try to do all you can in the workout. If you can't complete it, no worries.... work up to it. But don't cheat yourself by not making it challenging. Start light, too.
Second, not too much you can do to prevent the soreness. There will be some. It gets better as you move along. To ease it, though, you may want to do some stretching afterward. And drink water.
Third, sometimes more calories is a good thing and what the body needs. If you aren't eating enough, the body kicks into starvation mode and holds onto everything.
Fourth... eat five or six smaller meals a day.
The minimum and maximum calories might be better answered by someone else. Everyone is different and I'm not educated enough there to guess.
A healthy weight loss per week is a couple of pounds. You'll likely lose more in the beginning and taper off as you reach your goal. Don't give up, though!
t
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I see the words you are typing, but all I read is *click*click*click*
Fat loss isn?t under the control of the magic fat loss fairies. - Alwyn Cosgrove
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2007/10/09, 06:34 PM
Thank you
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2007/10/09, 07:32 PM
TimDay's advice is great. Hydration is a lot more important to decreasing muscle sorenss than most people realize, but you need to beef up your water intake a couple of days before you start lifting to make a significant difference. Also, Ibuprofin can drastically reduce muscle soreness, but only if you take it BEFORE you start to feel sore.
If you've never lifted weights, and you're somewhat sedentary now, your body is going to resist you. Think of the initial soreness that you and your wife are going to experience as your body protesting. It doesn't want to change or modify itself. Your body is going to scream bloody murder, so to speak, for about the first two weeks or three. Then it'll give up, realize that you're not going to stop and it will start making physical adjustments at a much quicker pace.
I suggest that for those first two weeks, you run the routine laid out in break-in mode. That means very light weights. You'll get through all your reps and sets and think to yourself, this can't possibly be working. I know I can do this with a lot more weight. Instead of using high weight to shock your muscles, concentrate on trying to achieve perfect form during each and every rep of every exercise you do. Do the exercises slower than normal, pay attention to the movement.
The movements themselves are strange to your muscles. You are completely unadapted, so just the motion of each exercise, with a little bit of weight, is going to be enough to generate some soreness, but in the first two weeks, soreness isn't your goal. The goal is to get your muscles used to the movements that you're doing. Actually, you're not training your muscles, per say. You're training your nervous system to synchronize your muscle fibers more effectively during lifting.
Spending the first two weeks getting your body used to the motions will make life much better later on. You'll be less sore when you do start adding more weight, and perhaps more importantly, it will reduce the risk of injuring yourself when you add weight.
I'm excited for you and your wife. Good luck, and keep us all posted.
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\"We must be the change we wish to see in the world\" - Ghandi
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2007/10/10, 09:11 AM
Check the # of calories the site tells you to eat with another source. What I like to do is create 4 main meals and 2 basically snacks per day. I split the protein up evenly and create a weighted average for the rest, ie. 20% carbs per meal x4, 10% per snack x2.
You should be eating 5-6 times per day. Not necessarily full meals, but something at least.
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2007/10/10, 11:45 AM
Thanks again all
I come up with something like this for my diet. What do you think?
Breakfast
Amt Msr Ingredient Carb Prot Fat G.I. 2 ea Egg, white 1.3 6.9 0 L
1 ea Egg, Whole, Large 1.0 5.0 4.0 L
8 oz Milk, 1% milkfat 11.0 7.5 2.4 L
1 oz Oatmeal 17.5 4.0 2.0 M
1 tsp Oil, Olive, Extra Virgin 0 0 4.4 L
7 oz Spinach, canned 2.1 3.2 .6 L
6 oz Strawberries, frozen 13.7 0.7 0.2 L
2 Tbl Ground Flaxseed 4.0 3.0 4.5 L
Total 52.2 32.2 18.2 L
Total Calories 502
Snack
Amt Msr Ingredient Carb Prot Fat G.I.
2 oz Apples 8.4 0 0 M
4 oz Cottage Cheese, 1% 3.8 14.1 1.2 L
4 oz Lettuce, romaine, or cos 1.6 1.8 0.2 L
8 ea Olives, ripe, canned 1.4 0.3 3.8 L
Totals (in Grams): 15.2 16.2 5.1 M
Total Calories: 172
Lunch
Amt Msr Ingredient Carb Prot Fat G.I.
4 oz Chicken, breast 2.5 35.3 4.1 L
.5 Tbsp Oil, Olive, Extra Virgin 0 0 6.7 L
6 oz Potatoes, red 33.3 3.9 0.3 M
7 oz Spinach, canned 3.6 5.6 1.0 L
Totals (in Grams): 39.5 44.8 12.0 M
Total Calories: 445
Snack
Amt Msr Ingredient Carb Prot Fat G.I.
2 oz Apples 8.4 0 0 M
4 oz Cottage Cheese, 1% 3.8 14.1 1.2 L
4 oz Lettuce, romaine, or cos 1.6 1.8 0.2 L
8 ea Olives, ripe, canned 1.4 0.3 3.8 L
Totals (in Grams): 15.2 16.2 5.1 M
Total Calories: 172
Dinner
Amt Msr Ingredient Carb Prot Fat G.I.
4 oz Chicken, breast 2.5 35.3 4.1 L
.5 Tbsp Oil, Olive, Extra Virgin 0 0 6.7 L
6 oz Potatoes, red 33.3 3.9 0.3 M
7 oz Spinach, canned 3.6 5.6 1.0 L
Totals (in Grams): 39.5 44.8 12.0 M
Total Calories: 445
Totals (in Grams): 161.6 154.2 49.4
Total Calories: 1736
Carb 646.4 Cal 37%
Pro 616.8 Cal 35%
Fat 444.6 Cal 25%
Im trying to loose weight site calls for 3000 plus calories is this way to low or is it workable. Also Im trying to stay with low to medium glycemic foods or should I not even worry about it? I redo this again, really want to loose weight and get back in shape.
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