I usually run about 3-6 miles a day depending on how tough a night I had at work, and than I mix it up a bit when hitting the weights...I noticed a Huge Improvment in How i felt when I started eating Organic food only, lost about 12lbs in a month and I fell a ton better.

 

Thanks for all the tips so far..It's really helping, I start tomorrow, Got all my food and I'm good to go, I honestly believe the ill max out at 2 miles for the running part though...which is prob my downfall. On the 2 days i don't work out at the gym I'm gonna try to get on the tennis or basketball courts with a friend. Again, thanks for the help.

 

Well, since you're "IrishS2k", I'd suggest laying off the pints, but that might be asking too much of an Irishman...

Warren

 

I knew that would be mentioned sooner or later. But I'm no exception to the stereotype, i love my booze just like any full bloodied Irishman. I love screw drivers a little too much, a friend told me today that theres 100 calories in one shot of vodka. I'll be cutting alot of calories by just taking those out of my daily routine on weekdays. Beer seems to be even worse, It couldn't of came at a worse time though for this, i got a new really cool co-worker who's wife works in management for Budweiser. He said he could give me a free case or two of Beer every month cause they have to much to handle for a month, every month. He gave me one case today, but my roommate will be enjoying the free beer alot more then me. Oh well , It will be worth it in the long run, keep the tips coming.

 

This is a great site for calculating calories and putting meals together, plus other info.

http://www.caloriesperhour.com/

 

if you really want to lose weight and tone up...which is what i would do before trying to gain muscle...i would do more full body workouts 3-4 days a week with little rest in between sets...usually some sort or lunges, cleans, pushup variations, chinups, dips anything to keep your heart rate up the entire workout...that way you can work out for 30-45 minutes and burn enough calories and get a good workout....just my $.02 though...maybe try reading some articles on www.menshealth.com...they usually have some pretty good tips and workouts set up for you to do!

 

As mentioned before, find something you enjoy.

You can create an elaborate, well thought out and perfect plan to improve yourself. If you dont enjoy what you are doing on this plan you won't stick with it.

Find some aspect of exercise that motivates you to do it every day. Basketball, Swimming, something fun for you. Having this motivating factor will bring you into the gym and assist in driving you toward your goals of lifting weights and running, etc.

 

I can only speak as to what has worked for me.

Last year, I worked out to gain weight (wanted to hit 190-200 lbs). I was gaining roughly one pound per week. I was working out five times a week (basically Monday through Friday with weekends off) and eating lots of protein (half a gallon of shake every morning) in five meals per day with very little refined sugars and not too many carbs. It was great for size but I didn't lean out much.

However, the year prior I worked out with the intent to lean out instead of just put on "heavy" muscle. I pretty much stayed the same weight (lost a few pounds) but got very lean. My wife said it was the best shape I've ever been in (for looks, at least). What'd I do? I ate "normal" meals (ie, decent sized portions, not much fat, very little snack foods or fast foods) but worked out a solid three times a week. I didn't go on a special diet or anything - I just kept from eating crap. It worked great and didn't take much effort on my part.

Since you're looking to lose quite a bit of weight, you'll definitely want to refine your diet (and what you show looks good - fish and chicken are a great way to go, if you like them, plus lots of veggies). Try and cut back on your intake a little bit, be sure to chew your food thoroughly, and eat slowly. That will be 80% of the battle right there. Moderate to strong exercise three to four times a week will take off the rest.

Eating properly is the biggest key. My best friend lost 75 lbs this past year (in nine months). For the first four months, he walked a few miles a day and ate nothing that wasn't baked or grilled (ie, nothing fried). No sweets whatsoever. The last five months, he just ate the same but no real exercise on a daily basis. The pounds just melted off. People don't even recognize him now.

Good luck!

 

runnings not as bad as it sounds...comm'on even if you are slow and out of shape 10 min
per mile times 5 miles = 50 min.... do that 4 times a week and you will be good to go.

For the two weeks take it easy 2miles, then a one mile cool down walk
After 2 weeks up too 3 miles and a 1 mile cool down
....so on and so forth build yourself up and it wont be bad at all
add some high rep low lbs weights and you'll be lean and toned.
Yes the first month will be hell, but after that...its cake...and you can eat cake again too
cause you'll be in shape.




gl justin
Justin

 

I think your best bet would be to write down what weight you want to be...put it on lil sticky notes and post them everywhere you'll see them because if you keep on seeing that number, you'll want to achieve it no matter what.

That's really good that you're allowing yourself cheat days since alot of people tend to skip those and think that they have to stay on track at all times.

Good luck and keep us posted!