Hi, I am new to the forum and to starting over in terms of fitness. I am 34, former Army.
I have started eating “clean” foods last year and have managed to shed 20 lbs. My current weight is 248. I am currently getting back into exercise and by that I mean I am WAY out of shape and my beginning efforts are daily, but brief due to endurance. I am working on the endurance by pushing myself more each time.
I make it a point to get my carbs from fibrous veggie sources. I typically take in about 90g carbs, of that over 30g is fiber. I do not eat starches yet because my workouts do not seem intense enough (see no endurance).
I try to take in about 240g of lean protein a day. Usually from tuna, chicken, or sirloin.
I’ve limited my fats to 55g/day from a mix of saturated, polyunsaturated, monounsaturated, and fatty acids.
My stats: 34yo, 5’10", 248, lightly active, daily caloric intake: 2000 cal, daily water intake: minimum 130ozs
I have a few questions for the gurus on the board:
1.) Is it too early to begin whey protein supplements?
2.) I do not have access (read, money) to fitness machines. Are there some effective calisthenics for beginners?
3.) Is anything glaringly wrong with my current diet plan?
I’m by no means a guru, but I can tell you that supplementing with whey is just a convenient way to get more protein. You should be getting in at least 250g a day at your weight.
If you find it’s hard to reach that number by eating whole foods, then drink a protein shake.
As far as bodyweight exercises go, get yourself one of those sets that has a chinup bar, pushup handles and a situp bar. With those three items you’ll be able to do a huge amount of exercises, the set will cost you around $50.
Also you could look into getting some blast straps from elitefts.com, these can be attached to the chinup bar in order to perform even more bodyweight exercises.
[quote]Doug Adams wrote:
Diet looks ok except for the fats being a little low. Get an extra tablespoon or two of something like olive oil or natural peanut butter.
It’s never too early to use protein supplements. When you think about it, it’s just food.
Check out Alwyn Cosgrove’s articles here. He has some good bodyweight routines.[/quote]
Good to hear that my diet looks OK. I will tweak my fat intake a bit.
[quote]As far as bodyweight exercises go, get yourself one of those sets that has a chinup bar, pushup handles and a situp bar. With those three items you’ll be able to do a huge amount of exercises, the set will cost you around $50.
Also you could look into getting some blast straps from elitefts.com, these can be attached to the chinup bar in order to perform even more bodyweight exercises.[/quote]
Good advice! I will look into that. I am also looking around for a cheap free-weights set. Much appreciated!
[quote]HoratioSandoval wrote:
Whey is great if it helps you reach your protein goals.
It might be s little tough in Jsn, but you csn find cheap/free free weights if you look long enough at craigslist/classifieds/garage sales, etc.[/quote]
That’s exactly where I plan on looking. Or Play It Again Sports. Thanks for the help!
[quote]Doug Adams wrote:
Diet looks ok except for the fats being a little low. Get an extra tablespoon or two of something like olive oil or natural peanut butter.
[/quote]
I will second that. As counterintuitive as it sounds, you need to bump your intake of GOOD fats in order to lose fat from your adipose stores.
2000 calories seems too low, adding in some healthy fats and more protein will definitely correct this.
[quote]jarvis wrote:
Doug Adams wrote:
Diet looks ok except for the fats being a little low. Get an extra tablespoon or two of something like olive oil or natural peanut butter.
I will second that. As counterintuitive as it sounds, you need to bump your intake of GOOD fats in order to lose fat from your adipose stores.
2000 calories seems too low, adding in some healthy fats and more protein will definitely correct this.[/quote]
I have just started taking fish oil supplements. They are 1200mg Omega-3-6-9. So far, I am only taking 2 twice a day. Should I bump that up? How much Fish Oil should I be taking in? How much is too much?
That is always the problem the women sucking the life out of you but I guess in your case she sucked the life out of you so you had to fill it all in with hamburgers.