Stats:
Gender: Male
Age: 24
Height: 5'8"
Weight: 181.6
BMR: 2501 calories
Addictions: Fast food, cigarettes (1 pack/day), red bull (3-5/day), soda
Goals:
- Weight: 150 lbs.
- Better cardiovascular health
- Less fat, more lean
- Kick the addictions (no fast food, no cigarettes, no red bull)
Game Plan:
- Continue to study and learn more about nutrition & weight loss
- Consume 2000 - 2200 calories per day to start
- Cut out the regular soda; replace with Coke Zero (I know... it's a start)
- Cut down to 1-2 red bulls a day at first (Pathetic? maybe... I'm rather addicted though!)
- Order lots of Swedish Snus; stop smoking the cigs and start getting my nicotine elsewhere
- Increase cardio workouts (bike riding, circuits, running)
- Start lifting program
- Update Sherdog log frequently, recording daily calorie intake, exercise, weight, etc.
I know I'm replacing a lot of bad things (soda, energy drinks, cigarettes) with what might be lesser evils (diet soda, smokeless tobacco). I'm just trying to be realistic. I have zero confidence that I can wake up tomorrow and not smoke or get my fix of caffeine/sugar. The Snus will definitely allow my lungs to start the healing process. The Coke Zero... well, at least it has zero calories!
I was athletic throughout my childhood and middle-school years (wrestling/basketball). About two and half years ago I was doing circuits alongside a heavy squat/deadlift/bench routine and weighed 147 lbs. Since meeting my girlfriend I've put on a ton of weight (peaked around 194 lbs!). If I can kick the cigs and get back in shape I would love to take advantage of a local Judo or BJJ school.
I have free weights at home, a road bike, some sort of old step machine, and I'll add a few kettlebells soon. I'm not sure I'll be able to do heavy squats without a rack, but I will read up and develop a lifting plan that will help me lose weight and increase muscle/strength.
I take a multivitamin and fish oil daily.
My projected caloric intake for Friday, July 2nd is:
- Scrambled eggs (2) - 200 cal
- Wheat toast (1) - 70 cal
- Skim Milk (16 oz) - 160 cal
- Chicken breast (2 pc.) - 340 cal
- Black beans (1/2 cup) - 200 cal
- Brown Rice (1 cup) - 640 cal
- Mixed Vegetables (2/3 cup) - 60 cal
- Red bull (2) - 220 cal
Total: 1890 calories
I'll add another hundred - two hundred calories. Maybe some fruit... I've already prepared the rice, chicken, veggies, & beans for lunch & dinner tomorrow.
Comments, criticisms, & suggestions are encouraged.
Thanks.
Gender: Male
Age: 24
Height: 5'8"
Weight: 181.6
BMR: 2501 calories
Addictions: Fast food, cigarettes (1 pack/day), red bull (3-5/day), soda
Goals:
- Weight: 150 lbs.
- Better cardiovascular health
- Less fat, more lean
- Kick the addictions (no fast food, no cigarettes, no red bull)
Game Plan:
- Continue to study and learn more about nutrition & weight loss
- Consume 2000 - 2200 calories per day to start
- Cut out the regular soda; replace with Coke Zero (I know... it's a start)
- Cut down to 1-2 red bulls a day at first (Pathetic? maybe... I'm rather addicted though!)
- Order lots of Swedish Snus; stop smoking the cigs and start getting my nicotine elsewhere
- Increase cardio workouts (bike riding, circuits, running)
- Start lifting program
- Update Sherdog log frequently, recording daily calorie intake, exercise, weight, etc.
I know I'm replacing a lot of bad things (soda, energy drinks, cigarettes) with what might be lesser evils (diet soda, smokeless tobacco). I'm just trying to be realistic. I have zero confidence that I can wake up tomorrow and not smoke or get my fix of caffeine/sugar. The Snus will definitely allow my lungs to start the healing process. The Coke Zero... well, at least it has zero calories!
I was athletic throughout my childhood and middle-school years (wrestling/basketball). About two and half years ago I was doing circuits alongside a heavy squat/deadlift/bench routine and weighed 147 lbs. Since meeting my girlfriend I've put on a ton of weight (peaked around 194 lbs!). If I can kick the cigs and get back in shape I would love to take advantage of a local Judo or BJJ school.
I have free weights at home, a road bike, some sort of old step machine, and I'll add a few kettlebells soon. I'm not sure I'll be able to do heavy squats without a rack, but I will read up and develop a lifting plan that will help me lose weight and increase muscle/strength.
I take a multivitamin and fish oil daily.
My projected caloric intake for Friday, July 2nd is:
- Scrambled eggs (2) - 200 cal
- Wheat toast (1) - 70 cal
- Skim Milk (16 oz) - 160 cal
- Chicken breast (2 pc.) - 340 cal
- Black beans (1/2 cup) - 200 cal
- Brown Rice (1 cup) - 640 cal
- Mixed Vegetables (2/3 cup) - 60 cal
- Red bull (2) - 220 cal
Total: 1890 calories
I'll add another hundred - two hundred calories. Maybe some fruit... I've already prepared the rice, chicken, veggies, & beans for lunch & dinner tomorrow.
Comments, criticisms, & suggestions are encouraged.
Thanks.