Help from the pro's plz

[604bear]

Long story short I just got out of a 5 yr relationship and let my health slide. The ocasional trip to the gym and basketball once in a while. Im 22 yrs old, 6 ft 1 and now weigh 220 and change. Since my high school athlete days my weight has gone from 260 in 1999 to 190 by the end of 200 and has hovered around 210-215. I know I have work to do, but its time to shed this tire on my hips. Ideally I want to get down to 205 before i start hitting the weights. I know a lot of ppl on FG have a vast knowledge of health and fitness. The main question is, what is a good number of calories to aim to burn in a day? Secondly I was wondering if anyone one who has some spare time could help me plan ways to accomplish my goals and help me create a plan and help me with my diet, perhaps just send emails or whatever works for any of you. Thanks in advanced.

[crombie09]

Re: Help from the pro's plz

Long story short I just got out of a 5 yr relationship and let my health slide. The ocasional trip to the gym and basketball once in a while. Im 22 yrs old, 6 ft 1 and now weigh 220 and change. Since my high school athlete days my weight has gone from 260 in 1999 to 190 by the end of 200 and has hovered around 210-215. I know I have work to do, but its time to shed this tire on my hips. Ideally I want to get down to 205 before i start hitting the weights. I know a lot of ppl on FG have a vast knowledge of health and fitness. The main question is, what is a good number of calories to aim to burn in a day? Secondly I was wondering if anyone one who has some spare time could help me plan ways to accomplish my goals and help me create a plan and help me with my diet, perhaps just send emails or whatever works for any of you. Thanks in advanced.

You forgot to mention your goals.

[604bear]

Re: Help from the pro's plz

Sorry my goals are basic step one get my health back, by losing about 30 lbs of fat and gaining about 10 lbs of muscle mass. First i just want to drop 20 lbs or so before i hit the weights, just focus strickly on cardio. Thanks.

[prolangtum]

Re: Help from the pro's plz

Dont wait to hit the weights, do it now. It is more important than cardio. More muscle burns fat, and high intensity weight training has a higher EPOCH (basically meaning you burn calories at rest vs aerobic where you burn calories only while performing the cardio). To ease back into things, try a 4 day split, hitting both upper and lower body 2x per week. Do 20 minutes of cardio after both upper body sessions, and another 40 minute session on an off day from the weights.

[firstenrgy]

Re: Help from the pro's plz

How many calories should you take in to lose 30lbs? It depends on your metabolism and your daily activity level. If your serious about losing weight and your willing to track you calories every day... try www.dietpower.com they have a great program that will alow you to figure out excactly how much you can and should be intaking as long as you input your goals (fat loss and time frame). They have a free trial.
prolangtum is right, hit the weights now, you retain more lean mass and burn more calories (lose fat faster) while you diet. Good luck!
firstenrgy

[prolangtum]

Re: Help from the pro's plz

focusing strictly on cardio will not speed fat loss. Cardio plus weights is a much better combo. Plus, you can lose what muscle you have left with strictly cardio.

[lxorl]

Re: Help from the pro's plz

hitting the weights now will help you get down to the weight you want...

[edvedr]

Re: Help from the pro's plz

yes don't wait to hit the weights. thats very important. alot of us will be more than happy to help you with everything but i would like to see you give a little more than hey i need help in these areas. tell us what YOU were thinking for a diet and we will tweek it for you. you wanna figure out your bmr, and that should set a base point for you diet.

[NATE]

Re: Help from the pro's plz

focusing strictly on cardio will not speed fat loss. Cardio plus weights is a much better combo. Plus, you can lose what muscle you have left with strictly cardio.

I think the afterburn of cardio is around 2 hrs, it's like 4hrs after weight training.

Obviously you need to do both to get the best results.

[604bear]

Re: Help from the pro's plz

This is what I have been doing. Since the only time I have really worked my target heart range in a long time is during sex, what I have been doing since I am working so much and the closest 24 hour gym is a hour from my house, I have just been doing cardio at home. Reaching my target heart rate and holding it there usually thru the duration of a movie, or yesterday while i watched the game I had to tape. I mix in about 150 push ups just to get me back into the swing of things. Starting to feel better already =)

[prolangtum]

Re: Help from the pro's plz

I think the afterburn of cardio is around 2 hrs, it's like 4hrs after weight training.

Obviously you need to do both to get the best results.

Unless it is High Intensity Cardio, Aerobic work has almost zero EPOCH.

[604bear]

Re: Help from the pro's plz

I agree with both prolangtum and girlpatriot. I know I am asking for help from everyone but in my personal opinion in order for me to effectively dedicate myself, just dropping a few pounds and get my heart and body back into the swing of things, just so its not such a shock to my entire body when i do hit the weights hard. But I think just seeing results on the scale before adding muscle mass is a huge motivation. Its only been 3 days of heightened activity and I already feel better both mentally and physically.

[604bear]

Re: Help from the pro's plz

Update: In the few weeks since I last posted, I have been playing lots of basketball weather permiting, I went from 1. solid meal and 1-2 snacks a day, to about 3-5 smaller meals, smaller portions. I have already lost 25 lbs of fat and now its time to start hitting the weights more 4-5 times a week.from 1-2. Any suggestions on good food to eat before/ after work outs, and any foods that help reduce soreness afterwards. thanks.