Hi,

So I finally decided to get in shape and lose weight in the process. I'm pretty tall, 1.99 cm ( 6ft, 6 inches) and weigh in at 107.4 kg's ( 236.8 Pounds ).

The BMI that goes along with that is 27.2 and my fat percentage is 32.4%. That means I'm carrying 34.79 kg's ( 76.7 Pounds ) of fat on me.

Excluding PE during HS ( I'm 20 now ) I havent done any excersize except for cycling to school/uni/work ( yeey for living in Holland )

I started getting serious about this last week but I have little information about how to go about doing this.

I have no idea how to find out how many calories are in the items I eat ( I dont have absolute control on whats put on the plate either) but in general its this:

Breakfast ( between 9.00h and 10.00h) : cereal ( kellogs ) with milk (wholemilk)
Lunch ( late lunch, around 15.00h) : It varries mostly between
A) a plate of pasta + cut up meat ( can be chicken/lam or cow) and potatoes. Salad with tomatos and cucumber.
B) a plate of rice + ctu up meat ( can be chicken/lam or cow) and potatoes. Salad with tomatos and cucumber.

I work between 5am and 1 pm , the rest of the I have off. So after my late lunch I take a quick nap. Around 16.00 I head to the gym.

What I've been doing is:
A) Running on the treadmill, 5 min walking / 10 min running / 5 min walking / 10 min running.
B) Cycling for 20 minutes
C) Stairmaster for 20 minutes
D) Doing my round of the various machines, I dont really know their names.
E) Starting off with the light weights. The 2 handheld weights of 6kg's (13.2pounds) doing 3 sets of 10 in various set-ups.

I don't really have dinner besides eating an apple or 2 and a big glass of juice (whatevers home, mango or whatever)

edit: I plan on doing this 7 days a weeks, I have ooooodles of time on my hands.

So can anyone comment on this, did i leave out too much info? How will this work , will I see any effect soon?

My goal is somewhat decent 4 months now. I think that would mean losing 40 to 50 pounds by then.

Congratulations on making a decision to get into action.

My only comment, rather than run a marathon straight out of the blocks, why don't you pace yourself?

ps.
Another resource that is probably under utilized by many is the local library. Could be worth a look.

Have fun


Aaron Riddell

You find out how many calories are on your plate by logging it on FitDay - Free Weight Loss and Diet Journal - some things you should measure.

At 20 years of age you should have an element of control over what you put into your mouth. If you havent - you should take control.

HI and welcome.

Let me first echo what Omega has said. Register for a free account at fitday.com and start logging in your food. Pay attention to portion sizes - a "plate" of pasta could be anything from a 2oz serving to a large bowl with 3 or 4 servings. You'll see very quickly how many calories you're eating and where your nutrients are falling.

Next I suggest you read the sticky posts in the exercise forum, especially the one by Steve called "The Conceptual Side of Weight Lifting". There's good information there to help you figure out how to structure a workout to maintain lean muscle while you lose fat.

There's tons of good information on the site - keep reading.