I need to lose about 20-25 lbs!!!

[tn94z]

Okay, so I play a lot of golf and don't really want to lift to bulk up. I need that lean muscle to really have the benefits affect my game. This is the week that I get the ball rolling. Here are my thoughts, and I really know nothing about dieting, etc...so help me out guys.

I am going to cut out sugars, cokes, etc...
I am going to start drinking as much water as I can
I am going to start eating 5 meals a day

Should I lift as well or just a lot of cardio?

Anyone got a sample menu for a day? I was thinking eggs or oatmeal for breakfast. Maybe subway for lunch. Lean meat for dinner. Veggies. Etc...

Point me in the right direction guys. I would like to get this weight off ASAP!!

[IronpumpedLady]

Re: I need to lose about 20-25 lbs!!!

Well, without knowing any stats it's really hard to give you a good diet example, but I have included a sample diet to give you a basic Idea of how and some of what to eat. By no means is this a set calorie intake for you, as I don't know your stats.

Yes, you should lift!! You do need strength for your golf game, but place just a bit more emphasis on endurance, and strengthening your core!! This will help power your swings and stabilize yourself.


Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters (can substitute egg whites)

Meal 2 (9 AM)
Meal replacement packet like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato or yam, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2



Now remember this isn't your diet, just an example.


As for a sample of exercises that you can benefit from, here's an over view:
Based on using universal or nautilus macines~

Muscles Addressed/ Effect on Golf Swing/ Dumbbell Exercise
Leg extension / Quadriceps / Power production / Step-up

Leg curl / Hamstrings / Power production / Lunge

Leg press / Quadriceps,
hamstrings, and gluteal muscles/ Power production / Squat

Low back / Erector spinae / Force transfer-lower to upper body / Back extension (bodyweight)

Abdominal curl / Rectus abdominis / Force transfer-lower to upper body / Trunk curl (bodyweight)

Rotary torso / Internal obliques,
External obliques / Force transfer-lower to upper body

Chest crossover / Pectoralis major / Swing action / Bench press

Super pullover / Latissimus dorsi / Swing action / One-arm bent row

Lateral raise / Deltoids / Swing action / Lateral raise

Biceps curl / Biceps / Club control / Standing curl

Triceps / extension Triceps / Club control / Overhead triceps extension

Super forearm flexion / Forearm flexors / Club control / Wrist curl

Super forearm extension / Forearm extensors / Club control / Wrist extension


First Three Months (pre-season): Perform repetitions of eight exercises, at approximately 70 percent of maximum resistance, with two minutes’ rest between exercises.

Second Three Month (early season): Perform 10 repetitions of 10 exercises, at approximately 75 percent of maximum resistance, with 90 seconds’ rest between exercises.

Third Three Months (late season): Perform 8 repetitions of 12 exercises, at approximately 80 percent of maximum resistance, with one minute’s rest between exercises.

You may find time for three strength workouts per week during the off-season months. However, two strength sessions per week should be sufficient throughout the playing season. Two 30-minute workouts a week (25 minutes of strength training and five minutes of stretching) should be manageable for most golf enthusiasts, especially those who desire lower scores and fewer injuries.



Lets not forget flexibility exercises:

These basic flexibility exercises address the muscle-joint actions most relevant to golfers.

Figure 4 Stretches (hamstrings): Sit on the floor with the right leg extended and the left leg bent so the left foot touches the right thigh. Reach the right hand forward and grasp the right foot, ankle or shin as comfort permits. Hold this stretched position for 30 seconds. Switch leg positions and repeat the stretch on the other side, holding for 30 seconds.

Letter T Stretches (lower back): Lie on the floor with the arms straight out to the side in a T position. Lift the right leg straight up and cross it over the body so the right foot almost touches the left hand. Hold the stretched position for 30 seconds, and return the leg to the starting position. Repeat with the opposite leg, holding for 30 seconds.

Letter C Stretches (upper back and shoulders): Stand tall with the feet wider than the shoulders. Place the arms overhead and clasp hands loosely. Pull the left arm and bend the torso toward the right, stretching the left shoulder and upper back. Hold this stretched position for 30 seconds. Repeat on the other side, and hold for 30 seconds.




Stay Strong~~!!!
IPL

[IronpumpedLady]

Re: I need to lose about 20-25 lbs!!!

Here's a few core exercises as well:
The Physio-Ball Russian Twist is a core exercise utilizing the obliques as the primary mover of the exercise. In addition, the entire musculature of the core must fire to stabilize the body in the correct position to execute the exercise. For these two reasons, this exercise is great for the core relative to the golf swing. The core must stabilize and create rotation during execution of the golf swing, both of which are required in this golf fitness exercise.

To perform this exercise, place your head and shoulders on top of the ball. Elevate the hips to a position horizontally in line with the knees and shoulders. Place the feet shoulder width apart on the floor, extend the arms straight and clasp your hands together.

Begin rotating to the left, allowing the ball to roll underneath your shoulders. Allow the eyes to follow your hands during the rotation.

Continue to rotate to the left to the position at which your left upper arm is resting on top of the ball. Return to the starting position and repeat the rotation to your right. Alternate the rotation left and right for 15-20 repetitions. Focus on creating the rotation in the hips, and maintain a neutral pelvis position throughout the exercise. To increase the difficulty of this exercise, grasp a medicine ball or dumbbell between both hands.

The Physio-Ball Back Press recruits the musculature of the lower back and hips as the prime movers within the exercise. In addition, this exercise also recruits the entire core to stabilize the movement. Again, this is very cross specific and beneficial to the golf swing.

To perform this exercise, lie flat on the floor, arms next to hips, and feet on top of the physio-ball. Slowly elevate the hips off the floor by pressing the feet into the ball.

Continue to press the hips upward until a straight line can be drawn from the feet to the shoulders with your hips intersecting the line. Pause for 1-2 seconds, return to the starting position of the exercise and repeat for 15-20 repetitions.



Stay Strong~~!!!
IPL

[tn94z]

Re: I need to lose about 20-25 lbs!!!

WOW!!! Thanks ALOT!

My stats are:

5'8"
175-180lbs
BF%--I don't really know but I have a gut and lovehandles, so it is not low by any means. I am not a big fat guy, but I would like to be lean. My arms and legs are lean...it is just my midsection and chest where the weight is.

[tn94z]

Re: I need to lose about 20-25 lbs!!!

Another question I had...is Subway bad? There is a subway right down the hall from me and I eat there once or twice per week because of convenience.

[tn94z]

Re: I need to lose about 20-25 lbs!!!

Where is the best place to buy the Prolabs Lean Mass Complex?

[brody13]

Re: I need to lose about 20-25 lbs!!!

Do p90x. everything is their for you, workout and diet. Esp. if you use lighter weights or bands you will not bulk up but will def get stronger and more flexible for golf. Pretty intense though. Or just do fast paced circuit training at a gym. It will keep your heart rate up and you will lean out. Sub way is not bad. Just get it with no mayo or cheese on wheat with turkey breast. If you are a member of a gym you could also just attend the classes they offer like spinning, the core classes and maybe kick boxing or total body sculpt type stuff. pick like 4 or so a week that way you just have to show up and do what they tell you.

[tn94z]

Re: I need to lose about 20-25 lbs!!!

Do p90x. everything is their for you, workout and diet. Esp. if you use lighter weights or bands you will not bulk up but will def get stronger and more flexible for golf. Pretty intense though. Or just do fast paced circuit training at a gym. It will keep your heart rate up and you will lean out. Sub way is not bad. Just get it with no mayo or cheese on wheat with turkey breast. If you are a member of a gym you could also just attend the classes they offer like spinning, the core classes and maybe kick boxing or total body sculpt type stuff. pick like 4 or so a week that way you just have to show up and do what they tell you.

I actually have the P90x...it is tough! The diet I don't like. I can't eat all of the food that they suggest by any means!! I will take care of the diet myself and I have been thinking about starting back on the P90x. The motivation is my biggest problem at the moment.

[bohunt]

Re: I need to lose about 20-25 lbs!!!

I actually have the P90x...it is tough! The diet I don't like. I can't eat all of the food that they suggest by any means!! I will take care of the diet myself and I have been thinking about starting back on the P90x. The motivation is my biggest problem at the moment.

I like P90X. The last 4 months I've lost 30lbs

[daved150]

Re: I need to lose about 20-25 lbs!!!

I like P90X. The last 4 months I've lost 30lbs

wow...good job!!

[tn94z]

Re: I need to lose about 20-25 lbs!!!

I like P90X. The last 4 months I've lost 30lbs

Now that is what I am talking about!!! Great job! Did you use their diet or our own?

[bohunt]

Re: I need to lose about 20-25 lbs!!!

Now that is what I am talking about!!! Great job! Did you use their diet or our own?

I used there diet.

[brody13]

Re: I need to lose about 20-25 lbs!!!

I think they have a diet that is easier to follow than the one you make everything from scratch. If not choose another diet. I like the Mediterranean one, a lot of good food with little prep time. Basically just pick something that you can stick with for a long time.

[trip]

Re: I need to lose about 20-25 lbs!!!

imho, u could stand on your head for 15 minutes and it would be a good work out program

you gotta nix sugar, all of em everywhere and white carbs and processesed foods, if not in my experience you end up battling cravings all the time no matter how good the workouts and the the fight for shedding pounds becomes self defeating

imho, focuse on great eating until labor day, then have a fun eat what u want holiday, and then set up for the big run until t-giving, where u can combine workout and diet, u splurge over the giving for a few days, get right back on horse, repeat into christmas now that it is a habit, and hit it hard for 3-4 monts straight in the new year, and that should get you too your goal

good luck

[tn94z]

Re: I need to lose about 20-25 lbs!!!

imho, u could stand on your head for 15 minutes and it would be a good work out program

you gotta nix sugar, all of em everywhere and white carbs and processesed foods, if not in my experience you end up battling cravings all the time no matter how good the workouts and the the fight for shedding pounds becomes self defeating

imho, focuse on great eating until labor day, then have a fun eat what u want holiday, and then set up for the big run until t-giving, where u can combine workout and diet, u splurge over the giving for a few days, get right back on horse, repeat into christmas now that it is a habit, and hit it hard for 3-4 monts straight in the new year, and that should get you too your goal

good luck

That sounds like something I could really stick with. I mean, I eat everything in sight now and I don't really gain weight. I have weighed the same for years now. I think if I just incorporate some cardio and weights then I would drop the extra anyway. Then if I cut out most sugars then the weight will come off pretty good. I guess I just naturally have a good metabolism or something, IDK. I'll try this and see what happens. I am just always afraid of jumping on a full diet because I always end up failing at it...