Diet tips or plans

[sissysnakes]

I am 5"9 and 145, I have gained 15 pounds since my fiance moved back home (In about a year). Last year I had gone from 5"9 160 to 135... Just running/walking every day (except Saturday). I also have dietary restrictions so I cant eat wheat, dairy, or preservatives. I honestly have a love hate relationship running, its not easy but I felt great at a size two!

[RetiredJedi]

I saw someone suggest Crossfit and I'd like to x2 that suggestion. I ususally go on the site and pick a Crossfit workout that doesn't require weights. I started in the second week in April at 6'1" and 218, the heaviest I've ever been. I retired from the Army in '06 and have gained steady since then and woke up one day and told my wife I can't stay at this weight any more. Back was hurting, cholesterol was bad, blood pressure was going up, etc., etc. So I started increasing my protein intake and decreasing my carbs significantly. Lots of grilled chicken, egg whites, tuna stuff like that. Very few noodles, bread, potatoes, etc. If I have noodles or bread they are whole wheat. Go look for something called "Flatouts"...HERE's THE SITE. I get them from Wal-mart and they are very good and have less carbs and stuff than bread. I also eat a sandwich using whole wheat pita pockets or spinach wraps. Instead of just lettuce, I add more spinach leaves to my sandwiches since it has more nutrients than lettuce.

Another thing I have done is greatly increase my cardio. I run a minimum of two miles every morning and then do another workout at lunch whether it's another run or some type of curuit training that I have done before/found on the internet. I do Crossfit on Fridays because Crossfit will help with core stuff too. I HATE doing situps so I was trying to rely on cardio for my belly to go down but it wasn't working so I do some sort of situp everyday, at least three sets in the morning, and that has made a huge difference.

I was wearing a 36-38 waist pant when I started, bad back, sore knees, aching shoulder, and I got migraines all the time. Now I can wear a 32 waist pant, I weigh 188 as of this morning, I have more energy, and have only had one migraine since I started. I am in no way an expert but these are the types of things that have worked for me. Stick with it and good luck.

[RetiredJedi]

Here's a pushup routine to get you started:

With a continuous running clock do 10 pushups every minute on the minute for 15 minutes. So start the clock and do 10 pushups, when the clock gets to the second minute do 10 pushups, when the clock gets to the third minute do 10 pushups, and so on. So basically you are doing 10 pushups and resting within each minute for 15 minutes. Once you get good at that do elevated pushups. That is a good workout to get you started.

One of the Crossfit workouts I like to do is 400 meter run, 50 situps, and 50 back extensions and do that for 5 rounds.

[Rob]

Crossfit is a good option for some people. I would just suggest people do their research on them before you jump in. A lot of the movements that crossfitters do are extremely high risk. I have friends that crossfit at cross fit new England and they will be pretty upfront about the fact that it is a fitness cult. It works great for some people just not this guy I'm not drinking the cool aid.

[RetiredJedi]

Crossfit is a good option for some people. I would just suggest people do their research on them before you jump in. A lot of the movements that crossfitters do are extremely high risk. I have friends that crossfit at cross fit new England and they will be pretty upfront about the fact that it is a fitness cult. It works great for some people just not this guy I'm not drinking the cool aid.

I agree and that's why I basically pick and choose the workouts I like instead of just jumping right in and doing something silly like overhead squats and killing myself. Crossfit is a good anarobic type workout to do IF YOU DO IT RIGHT. Watch THIS VIDEO of IFBB Physique Pro Dana Linn Bailey doing some of it.

[Rob]

I agree and that's why I basically pick and choose the workouts I like instead of just jumping right in and doing something silly like overhead squats and killing myself. Crossfit is a good anarobic type workout to do IF YOU DO IT RIGHT. Watch THIS VIDEO of IFBB Physique Pro Dana Linn Bailey doing some of it.

Good call, train smart! I do follow them on YouTube though. You always have to have a open mind about fitness, I have thrown in a moment or two I like from them.

[RetiredJedi]

Hey reptileguy, we did a great workout today that you might enjoy. Check the Crossfit web site for demos of these exercises:

1 minute of kettlebell swings - if you don't have a kettlebell use a dumbbell or something that has weight to it

1 minute of burpees - site has a good demo of these and trust me they suck but it's only a minute

1 minute of wall balls - or you can do air squats. start from the standing position and squat down and then stand back up. pay attention to your form and don't arch your back

1 minute of lunges

1 minute of box jumps - if you don't have a box use a chair

rest 1 minute

do that cycle three times

[Pampho85]

Thanks guys!

I'll check out the video!

I decided that I won't sign up for a gym membership until I get my abs toned a bit, so I make sure I stay motivated and because I heard you don't really need machines to do so, you could just do it at home. I'll buy all the shakes and vitamins and start eating right soon, then I'll work on my abs. After I get pretty good abs, I'll work on my arms.

[Rob]

If you want to build muscle, you need to stick to compound movements. Worrying about abs and arms is just the icing on the cake.

[Pampho85]

If you want to build muscle, you need to stick to compound movements. Worrying about abs and arms is just the icing on the cake.

Is there a way to do this without going to a gym? Like doing one of those workouts mentioned above?