bigdude Posted October 1, 2015 Report Share Posted October 1, 2015 Hi all, I've been on the journey for about 2.5 months now. I've made some relatively "easy" gains and want to ensure future success. I would appreciate your feedback on my plan: First off, a bit about me: 44yo male, 313lb (down from 350+), historically a very sedentary lifestyle - I don't even mow my own lawn. My current routine is: 5 mornings per week: Cardio for 30-40 minutes - this is walking, treadmill and/or elliptical. This is generally 200-250 calories burned. work to keep my heart rate between 135 and 145 (I bought a Hr monitor because I'm a geek). That's about 80% of max for my age.3 night per week: SL 5x5 (I added Planks to work out A, Curls to workout . I ensure there is a rest day between lifting sessions. That's about as complex as I'm at right now. I'd like to add some mobility work somewhere, but time is tough and I just don't know where to begin. Diet wise, I'm using myfitnesspal to track calories. I have it set to loose 2lbs per week (for me that is 2440cal/day + burned calories). I've recently been trying to amp my protein intake. 1gm per lb of body weight seems not remotely possible... I'm trying to increase greens and have almost completely eliminated processed carbohydrates and replaced them with whole grains (quinua, farro, bulgar - I'm experimenting here). So, what do you think? Quote 100lb Weight loss goal: 25lbs as of Jan 1,2019 Link to comment
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