Weight loss - Short/Long term plan 2.
Ok so I did a search and found I made a thread like this about 2 years ago that went terribly wrong lol!
I'm now 2 years older and wiser and reading the old thread and particularly the diet made me laugh. Here is the thread for anyone who is interested: http://www.muscletalk.co.uk/tm.aspx?Weight-loss-short-term-and-long-term-plan&m=3530272&high=wheelchair&mpage=1
Basically I have spent the last 3 years at uni, and am in my penultimate year, so one more to go.
I'm 23 in June, last time I was weighed I was 14 stone precisely, the heaviest I have ever been! I reckon I'm about the same, certainly not less, now. I am 6ft tall. Another important factor is I am in a wheelchair (had an accident when I was 17 and broke my back) which is one reason for my weight gain as I am nowhere near as active as I once was.
My aim medium to longterm is to lose the beer gut and to be in decent shape for my holiday in the summer. The holiday is booked for the 16th June, so that is 3 months from now. I think I could do with losing around 1.5stone, with the right diet and exercise is this a realistic target in that time frame?
Short term I have a hospital appointment on the 15th April at which time I will be able to get weighed, so I want to have made a good start to the weight loss and would like to be 13.5 stone by then. Again is this a realistic target? Half a stone in one month?
I haven't really got a diet sussed yet but I have improved my dieting habits of late, and am confident that I can get a good diet going and have the will power to stick to it this time!
My rough plan is something like the following:
Breakfast: Muesli with skimmed milk, or 3 x poached eggs on 2 x wholemeal toast. My worry with the muesli is that I'm not sure it's enough protein in the am?
Lunch: Jacket potato with beans and a little grated cheese. Are beans ok to eat? If not good enough then I'll happily change beans to tuna. What can I mix with the tuna to make it less dry? IS light mayo ok? Also what other fillings could I use for the potato? I guess I could have a jacket potato with some salmon or something on the side?
Dinner: This will be Salmon/Chicken/Steak with fresh salad (cherry tomatoes, lettuce, cucumber) or vegetables. No dressing, quite happy to eat salad without dressing, May marinate chicken in piri piri sauce, would this be ok? Steak would be cooked on the george foreman, chicken and salmon in the oven.
Is this a good rough plan for diet? All advice much appreciated and I will heed advice!
Exercise wise, in the past I have made the mistake of going to hard straight away and then ending up ill/not eating enough and being hungry and ultimately being forced into not going to the gym due to being ill or just not sticking it out. Having learned from this my intitial plan is to get to the gym at least 3 times a week for cardio which will be 40 minutes to an hour on the handbike at the gym. I would also like to do weights but because the uni gym is so cheap it is always heaving and can be a pain in the arse getting to use the weights, but with time I'm hoping I will work something out with weights. The weights will also be as well as the 3 times a week cardio.
My plan with weights is to use bench press, as well as doing wide gripped pull downs for my back as the two core exercises. Other than that the usual bicep curls, tricep extensions, reverse flys with dumbells. The main issue with the weights is that because I am paralysed from the chest down I have really poor balance so all dumbell stuff involves exercising one side at a time (other than reverse flys as I lay with my stomach on my legs) so I am limited with what I can really. Sitting on a bench and doing dumbell stuff is pretty much a no go...Shoulder presses are difficult too as without the trunk support and lower back muscles I just find it puts a lot of strain on my spine...Is one arm shoulder presses with a dumbell a no go? Are there any other shoulder exercises I could do?
There are a lot of questions here, if you can't answer them all but still have something to add then please do!!
I will also start a journal up, probably tomorrow!
Just as a guide here is a picture of me around the time I weighed in at 14stone (the belly is hidden behind an arm lol):