k0na

Out of context: Reply #45

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    dang liquid. wish i'd seen this earlier. i'll tell you what i know... quickly.

    i can't say it's easy, but it gets easier as you go.

    nutrition.
    cardio.
    weights.

    in that order.

    nutrition:
    start by eating 6-7 meals a day. 2 can be protein shakes cause they're just easier and cheaper than real food.
    6am (or whenever you wake)
    4 egg whites
    1 slice wheat toast
    1/2 grapefruit (helps metabolism)

    9am
    protein shake

    lunch
    4-6oz chicken breast
    1 cup broccoli
    1/2 cup baby carrots

    4pm
    protein shake

    7pm
    4-6oz chicken breast
    1 cup white rice

    10pm
    4oz tuna

    drink about a gallon of water a day or more if you can handle wizzing every 30 seconds. water is key.

    when you go to the gym you'll only need 5-6 days. screw 7, your body needs to rest.

    start with a 5 minute bike warm up to get your heart-rate going. then 5 minutes of light stretching.

    hit 30-45 minutes of weight training. maybe:
    mon: shoulders, abs
    tues: back, hamstrings
    wed: chest, abs
    thursday: arms, calves
    friday: legs, abs
    saturday: cardio 45 minutes

    after your 30-45 minute weight training hit the cardio for 30-40 minutes. try the treadmill. 4.0 incline 3.6-4.0 speed. don't hold on, swing the arms to burn more calories.

    on sundays have one or two small cheat meals preferably in the am or early afternoon. you'll need this for a number of reasons. 1 to stay sane, 2 to trick your body into not thinking its starving and wanting to hold on to your love handles.

    man, it's late and i'm going to go to bed. i really hope this helped. also i take a product (one of many) called lipo-6. it is a fantastic fat burner that actually targets your problem areas. men=waist, women=hips among the entire body.

    as for a protein supplement look for whey protein isolate. it's better than whey protein concentrate. higher quality protein.

    best of luck. stay focused and make daily goals. to start

    goal for the day:
    eat 6 healthy meals
    40 minutes of weight training
    40 minutes cardio

    week goals:
    lose 2lbs this week

    setting a goal like 'i want to lose 20 lbs is weak.'

    'i want to lose 20 lbs by july 15 and fit into a size 33" waist jean' is a much better detailed goal.

    anything else please email me. you will be about the 30th person to do so. i really don't mind. i actually enjoy it.

    good luck!

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