theprof00 said: I went through something similar. I weighed, in 2011, 265 pounds and today I weigh 180, trying to get down to 165. Basically, I stopped eating nearly as much and exercised a whole lot more. I use a droid app called calorie counter that seems to work, drink meal replacements and veggie supplements. An average day consists of: 1 egg 1 plain bagel 1 banana 2 meal replacements 2 amino acid supplements multivitamin vitamin D pill Fish oil pill Beef and lamb shawarma (with veggies and a pita) Some chocolate some protein infused yogurt (oiko brand) and a salad. My workout routine is a 6 day period which takes me about a week and a half. I use a program on droid called jefit Everyday program Run for 30 minutes (about 3-4 miles) Ab exercise consisting of 2 sets of the following routine 50 crunches 50 bicycle crunches 1 minute plank 30 reverse crunches 1 minute side bridge on each side 30 leg lifts day 1 (all are 4 sets) incline dumbell bench Dumbell bench dumbell fly 20 pullups 10 chinups dumbell side bend 50 ab crunch machine day 2 just my daily ab workout and running day 3 seated leg curl ab crunch machine leg extensions day 4 wide grip lat pulldown bent over row deadlift dumbell side bend ab crunch machine day 5 dumbell lateral raise dumbell front raise standing barbell press behind the neck shrugs day 6 seated calf raise leg press squats adductor abductor crunch machine day 7 Dips flys cable cross over tricep pushdown deadlift week 1 I do 15 reps with 4 sets week 2 I do 12 reps with 4 sets at a higher weight week 3 I do 8 reps with 3 sets at a higher weight then I go back to week 1's 15 reps and increase the weight. |
that's 2 much effort. I do work out my risk though,if you know what I mean. hahahahah