My Diet + Workout Routine

[Crazy Train]

Hey there Lurker turned member recently.

I have lost about 30 lbs in the course of 2 months. Which puts me at 315 (eek!). The biggest thing I have learned is that when it comes to weight loss, Diet is 70%, Exercise is 30%. What you eat is more important than what you work out.

You could work out all day, but then if you go home and consume 5000 calories in burgers, cake, coke, and fries.. nothing happens.

Anyway! I cut back on sodas, started doing some running (Couch to 5k Program.. I swear by it), and quickly dropped weight.

Starting this week, I am going to be implementing the following diet:

Breakfast
40g old fashioned oatmeal (5g protein,27 carbs, 3g fat) - 155 Calories
3 Egg Whites (12g protein, 0 carb, 0 fat) - 48 Calories
3 Whole Eggs (18g protein, 3 carbs, 14g fat) - 210 calories
Breakfast Total: 35g protein, 30 carbs, 17g fat - 413 Calories

1st Snack
JIF Creamy Peanut Butter (2 TBS) (8g protein, 7 carbs, 16g fat) - 204 Calories
2 slices of whole wheat bread (7g protein, 29 carbs, 2.5g fat) - 166.5 Calories
1st Snack Total: 15g Protein, 36 Carbs, 18.5g fat - 370.5 Calories

Lunch
8 oz Chicken (70g protein, 0 carb, 4g fat) - 316 Calories
57g (cooked) brown rice (3g protein, 34 carbs, 1.5g fat) - 161.5 Calories
Lunch Total: 73g protein, 34 carbs, 5.5g fat - 477 Calories

2nd Snack
1 Large Banana (1g protein, 31 carbs, 0 fat) - 128 Calories
2nd Snack Totals: 1g protein, 31 carb, 0 fat - 128 calories

Dinner
8 oz Chicken (70g protein, 0 carb, 4g fat) - 316 Calories
57g (cooked) brown rice (3g protein, 34 carbs, 1.5g fat) - 161.5 Calories
Dinner Total: 73g protein, 34 carbs, 5.5g fat - 477 Calories

Daily Consumption: 197g Protein, 165 Carbs, 46.5g Fat - 1866.5 Calories

Caloric Ratio: 42.2% from Protein, 35.$ from Carbs, 22.4% from Fat.

The best part of this diet? You can buy a weeks worth of it in ~$30-$35. I just did it yesterday, and spent $33 and some change. It works out to ~$4 a day, for 5 meals. Which works out fantastic for a young single guy like me lol.


To lose weight, you must eat at a caloric deficit of your Basal Metabolic Rate (BMR). Otherwise known as, your Maintenance. Depending on your size, your body requires a certain amount of calories to burn each day just to function. Your body is passively burning these calories. The larger you are, the higher your BMR is. Once you figure out your BMR, there are two ways to induce a caloric deficit:

1) Diet. Eat less calories than you need to maintain your current weight.

2) Exercise. Everything your burn, also adds to your deficit.

The bottom line is... losing weight is simple. I used to think it was too hard, complicated, etc. But it's simple.

Calories In < Calories Out

That's it.

Now onto my workout routine:

Tues, Thurs, Sat is Cardio. I have been going allow with the Couch to 5K Program, and it is fantastic. I highly recommend it. It takes you from not being able to run 10 ft, to running 3.3 miles nonstop... all in 9 weeks.

Mon, Wed, Fri.. is lifting days. I am a member of another website that is for physical fitness, and they have a great workout routine that is for both increases strength and size. (Which is why we are eating ~LBM in protein daily, to help maintain any muscle). Here it is:

(Copy and Pasted from original article)
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% then start over.



Many people have had great success with this workout, so I figured I would give it a shot.





Anyhow, will keep you updated on progress.

[Switchback]

H...The biggest thing I have learned is that when it comes to weight loss, Diet is 70%, Exercise is 30%. What you eat is more important than what you work out....

I disagree. It can really vary quite drastically. In individuals that have a particularly bad diet and/or those who are excessively obese, this is more likely to be accurate.

However, it those individuals who are not necessarily at that extreme, it is more about a healthy combination of the 2. Diet, while extremely important, can only take you so far without a decent workout regimen. To give a a breakdown of a ratio would be foolish.

The bottom line is to eat a healthy, balanced diet and incorporate a regular workout regimen into your life. What I consider a healthy diet for me, may seem excessive to one person and leave another feeling like they are being starved. Chances are, your workout regimen would make me feel like a couch potato and my routine may seem fanatical to many. It depends on each individual.

Now, with all that said, I think you are doing great for yourself... just don't try to sell it as the best thing since sliced bread for everyone. It works for you, so keep it up.

[Crazy Train]

The bottom line is to eat a healthy, balanced diet and incorporate a regular workout regimen into your life. What I consider a healthy diet for me, may seem excessive to one person and leave another feeling like they are being starved. Chances are, your workout regimen would make me feel like a couch potato and my routine may seem fanatical to many. It depends on each individual.

Now, with all that said, I think you are doing great for yourself... just don't try to sell it as the best thing since sliced bread for everyone. It works for you, so keep it up.

Absolutely agree 100%. The most important thing is finding something that works best for each individual. Not trying to sell anything here Just giving an example of what works for me. You never know who may be lurking and might give it a try.

Like you said... find what works, and stick with it.

[Switchback]

...and congrats on the great advancements so far.


You see, I workout so that I can drink a few beers and eat some junk occasionally and still look good nekkid (which no one rarely notices in the pitch dark). LOL

[CityOfChicago]

You see, I workout so that I can drink a few beers and eat some junk occasionally and still look good nekkid (which no one rarely notices in the pitch dark). LOL

Or when serving warrants in nothing but gloves, boots, and a cup.

[JoetheGI]

Outstanding brother!

STICK with it!

[Crazy Train]

Or when serving warrants in nothing but gloves, boots, and a cup.

This right here was worth the thread. <3

Outstanding brother!

STICK with it!

Thank you sir =) I plan to!