My Mission...Finalize My Weight

[GetTogether19]

It all started last May. Took a fitness walking class at my college, and it motivated me to join a gym and start doing things better. Lost 40 pounds since then. The only problem is I have stayed steady at 169 for quite some time....This is a collage of pics of me on February 22. I need the motivation and the guidance from you guys so I can finally overcome my weight issue and be happy and satisfied with my body.

My current weight:169 lbs


What do I do at the gym:

10 min elliptical
10 min bike
Use a couple ab machines for 4 sets of 10
Use another machine that targets my upper chest area.


What more do I need to do? And what should my caloric intake be and all?

Heading to the gym right now...


I wanna update this frequently with results...Hope to come home tonight to some insight

 

[versatastic]

Wow, you've come a long way. Good job!

It's time to step it up. You need a lot of cardio to burn what's left of your fat. Go at LEAST 20 mins to an hour each on the eliptical and bike. What bike are you using, standard or recumbent? Stick to the standard bike where your feet go straight down below you. Try different workouts on those machines like hill training, speed training, random, anything other than the basic cardio or fat burn programs.

Start using free weights. Looks like you're in prime shape to start sculpting your body. Use light dumbells for now and go all out: shoulders, biceps, triceps, rows, lunges, bench, incline bench...

 

[GetTogether19]

I am gonna try the feet straight down bike tomorrow..I've never tried it...I did 20 min on the bike tonight, 10 on the elliptical...and used a few machines to work target areas....What weight for freeweight should I focus on right now?

 

[versatastic]

15-30lb dumbells.

 

[GetTogether19]

is there a specific diet i should attempt following while working out strictly to reach this goal
?

 

[versatastic]

You're just trying to lose weight and tone, not build bulk so limit your intake to ~1000 - 1500 calories per day depending on your activity level. 45-55% protein, 35-35% carbs, 10-20% fat. Make sure to take a multivitamin with some extra B vitamins. Vitamins are essential for such a restrictive diet.

Only eat whole grain carbs. No sodas, not even diet. Lots of water, unsweetened green tea, only a little bit of gatorade if any. Lean protein like chicken breast, fish, tofu, egg whites, skim milk, yogurt. Lots of fresh fruits and vegetables. Dried fruits. A few unsalted almonds. Sweet potatoes instead of regular potatoes.

 

[GetTogether19]

i think i could handle that kind of food....except skim milk and yogurt as i am lactose

 

[GetTogether19]

went to class this morning...then to the gym...used this upright cardio machine...burned off 300 calories in 20 min
felt amazing

then used a few machines for a half hour

 

[GetTogether19]

i am so pumped and fuckin ready to do this....i am anticipating the results....no rush for them just cannot wait