Summer Plan

[Brian20o2]

Ok. SO far I have lost 10 lbs on only my diet change but I stopped losing weight. I currently weigh 190 and a bf of about 22%. My diet consists of having 6 300-350 calorie meals (Clean, no fast food or simple sugars) every 2-3 hours, this adds up to about 1800-2000 calories. I know that my Caloric NEED is around 2000, so I am gettin just enough to maintain. I think I have a solid weekly workout plan to help me melt off the fat. I do not have access to a gym during summer so dont tell me to go and lift. Trust me there are no gyms here. I have been looking up routins and stuff on body weight and stuff and done research.

Sunday: Rest

Monday: 200 body squats, 50 Squat Spring jumps, 100 lunges

Tuesday: 30 min rowing, 40 pushups, 40 pushups (Variations), 5 dips, 40 dips (Variations), 10 pullups

Wednesday: HIIT 20:60, 100 sittups, 100 situps (Variations)

Thursday: 200 body squats, 50 Squat Spring jumps, 100 lunges

Friday: 30 min rowing, 40 pushups, 40 pushups (Variations), 5 dips, 40 dips (Variations), 10 pullups

Saturday: HIIT 20:60, 100 sittups, 100 situps (Variations)

I fully believe that this workout, plus my diet, plus an active summer, will get me to loose 20 lbs in a few months.

Any comments/advice welcome.

 

[Skilla_Staz]

If you weigh 190lbs, you spend about 2000 calories just sitting around. If you're working out you're going to be spending quite a few more calories than that. I would recommend heavy lifting (since you don't have access to a gym, and it doesn't seem like you will anytime soon, invest in a squat rack, bench, and olympic weight set), and a few more calories (about 2500-3000)

 

[Brian20o2]

If you weigh 190lbs, you spend about 2000 calories just sitting around. If you're working out you're going to be spending quite a few more calories than that. I would recommend heavy lifting (since you don't have access to a gym, and it doesn't seem like you will anytime soon, invest in a squat rack, bench, and olympic weight set), and a few more calories (about 2500-3000)

First off. Buying those things would cost near 500$. I have about 8$.
Second I have no room to put it if I did. Im living at my dads who lives in a trailer.
Third I know that 2000 is what I need to sit around, And I am trying to loose alot of weight not maintain my weight.
Fourth I am out of shape and I think that 2-3 months of this will probably give me a boost in strength even without the heavy weights.

But thanks anyways.

 

[Brian20o2]

I also forgot to add that I walk about 6 miles a day... I hope this is gonna melt off the fat.

 

[grr]

You need to make your diet more Atkins style because the workouts you're doing are mostly low intensity. The workouts that ARE high intensity appear to be non-compound workouts so they still don't allow for a diet high in carbs.

-Carbs in the morning.
-Protein + fat based foods for the rest of the day.

3x a week:
You can have carbs at lunch or before a workout.

Good examples of cheap, fat-based, high protein foods:

Tuna
Peanut Butter (preferrable to Soy, though Soy is workable.)
Anything at the grocery store with Atkins on it.

The other option like most people here choose is to keep eating their typical carb diet with high intensity workouts such as the following:

1. Compound WEIGHTED lifts: Squats, Dips, Deadlift, etc.

2. Interval Running: Run for 5 minutes total, 3 sets of 100-300 meter sprints where you reach AT LEAST 70% intensity.

3. A sport you enjoy and can regularly play with moments comparable to the 70% intensity level in #2. This can be tough because if you use too much intensity too soon you can potentially suck at the sport because you're there to lose weight, not to win.

The cool thing about the high intensity workouts is it takes soooooooo much less time to do them. I laugh at women jogging at a powerwalker's pace for 2 hours when 5-10 minutes of high intensity running would have made so much more progress.

 

[Brian20o2]

Just curious: If you have no access to a gym, how do you row?

I live on the water on a small island. I own a row boat and the bay is my back yard (Pic) Also I do high intensity cardio 2 times a week for about 10 min. The rest of the days I just go for a 6 mile walk. This plan is not to bulk up, this is essentially my summer cut. Once Im down to about 165 and 14%bf I will start bulking up. By then I should have access to a gym.

 

[grr]

Do you work at an active job like a carpenter or something? If so, then you seem to be on the right track.

If not, and this is just my best guess: You need to do more high intensity workouts to justify your carb-friendly diet.

 

[Brian20o2]

Might be doing construction this summer. But yeah I should lay off the carbs somwhat.