workout/diet tips?

[OzzyOz]

well on monday i start up football ( yay!?!??!?!)
anyways, main reason i'm doing football is because i'm outt of shape seriously.... i'm a fatass right now, well i've been one for 2-3 years now :mad:

i really would like to be in shape by the time september starts. Now, that is about 7 weeks from now.

anyway know any workout plans? and Diet tips?

i really need to figure out a diet that has decent food, and won't starve me.

also, i have football 4 times a week for 2 hours... if i also do a hour of cardio everyday 7 times a week... and also weight lift 3x a week...
will i see benefits?

this is confusing i know lol
but basically, besides me having football 8 hours a week... if i really want to see results what other excersise should i do, and what kind of diet should i do? A grocery list of things for my diet might help!

i'm sick of being out of shape.
any help is appreciated

peace out

p.s. i just got back from london, i had a blast! CAMDEN MARKET! !!!

[OzzyOz]

let me restate that
everything was fun, except the terroist bombings
that sucked
and ruined the joys of england somewhat
i'm still glad i went though

[Budking]

When you combine diet and excercise tofether, your weight will fall off. The best thing to do diet wise is lay off carbs completely. Lots and lots of cardio. Never stop when you feel like stopping because your only going as far as your body will let you and the only way you will see change is if you push yourself past your limits.

I'm a member of a forum for TheUltimateFighter.tv website. Go there and sign up and go to the slurricane forum and ask Aric Dylan. If you seen 'True Life: I'm on a diet' on MTV then you'll know who I'm talking about. It's the big swole guy that trains the girl to lose her weight. He has alot of knowledge about fitness and is willing to help anyone out and answer questions.


Hope this helps, sorry for the long rant

[dylan]

i believe it is best to eat 5-6 small meals a day, which will boost your metabolism and cause your body to ues your food more effecently instead of turning into fat. each meal should be alot smaller than a normal meal, or maybe a snack. here (http://www.nutritiondata.com/calories-burned.html) is a link to a site that will estemate your body mass index and how many calories you burn in a day to give you a range to shoot for. basicly if you don't burn as much or more calories than you eat you will gain weight. so eat less to lose weight.

carbs are fine as long as their not sugar or white bread. lots of veggies and fruit. if your not already, start to take a multy vitamin to both curb your appitate and help your body recieve minerals and vitamins that may lack in your diet. flax seed oil is good too.

as for working out, i would do alot of cardio work. some distance running and some speed work would be good. and if possable some weights, but if not just some regular fitness exersizes like pushups, situps, thrusts, ect.

well, i've been studying this for a couple of months now to help me stay in shape and improve.

[Jekl]

The more meals you eat the better. I would reccomend at least 6 meals a day. Never eat carbs on their own always have them with protien. Dont rely on your cardio too much but hit the wieghts for sure. Make sure you dont overdo it, ie Weight program day 1 Chest - Tri's, Day 2 Back- Bi's, Day 3 Legs. Make sure you have a day rest between training sessions. Also some creatine would be good, helps improve strengh & endurance. Make sure you drink a protien shake after each work out.

[ImStonedNILikeIt]

I too have been having these odd motivations to get off my ass and do something good with my time, and what better way would it be too lose some pounds in the process.....Yep, it will work...

Me, I lay off the carbs. Low Carb Diet, Atkins, whatever you want to call this diet fad...It worked I lost 20lbs, but been depressed this two weeks,and like..well 3 weeks....and like ate my way through fatty mc fat fat...days again.....but sunday...yes sunday is my goal...

I also do yoga,dance,and sometimes when i get really ambigious...I walk :eek:


Good luck, you can do it man.

avia

[Jekl]

Ha ha the Atkins diet.... Do people on that actually realise you lose muscle and NOT fat???? when you are trying to lose fat don't rely on the scales, get a body fat counter. remember muscle weighs more than fat.

[OzzyOz]

ok
basically, i'm going to do a low carb diet ( because i don't even have very much muscle anyways ) ... with much excersise

Mondays: 1 hour run in morning/ working out with weights for hour/ football for 2 hours
tuesdays: 1 hour run in morning/ jump rope for 30 minutes in afternoon/football(2hour)

Wednesday: 1 hour run in morning/ weight lifting for 1 hour at noon/ football ( 2 hours)

thursday: 1 hour run in morning/ jump rope for 1 hour/ football ( 2 hours )

friday: 1 hour run in morning/ weigtht lifting for 1 hour/ pushups+situps for 30minsOr So


saturday: 1 hour run...( what else should i do? )
sunday: 1 hour run ( what else should i do)>>?

also, what kind of low card foods should i eat... and what kind of "protein foods" should i eat that are good for losing weight, but also gaining some muscle

[thcbongman]

I think you should lift weights more if you are playing football. You want good carbs. You want energy to increase your muscle mass, not lose it.

You want to eat brown rice, oatmeal before you workout or run, take a cretitine supplement if you wanted, but make sure you lift weights afterwards, otherwise it'll settle in your stomach.

I am not sure if you want to lose weight at all. What position do you play? You might want to keep on your current weight and simply build muscle, increase your endurance and speed, and that it.

[OzzyOz]

i'm not sure what position i want to play
...
noseguard?

i really want to play D-Line

my friend says i should play Lineman but i'm slow, and i can barely run a lap without getting tired

[OzzyOz]

what kind of low carb snacks should i have for the ( 6 snacks a day ) diet?

i've heard that's good

i've been looking into ostrim
http://www23.netrition.com/ostrim_page.html


they now have a even lower carb/lower fat/ and no sugar added one that has 14 grams of protein and barely any carbs...
<b>that's my kind of food :-) </b>


but i can't eat 6 ostrim bars a day... that'll get boring, do people consider protein bars as snacks

<i>I'm asking too many questions</i>

[hoodedclum]

if your trying to cut down your body fat % get your calorie intake to around 1500-2000 a day(may take some disipline), and try and eat a gram of protien for every pound of body weight to maintain muscle mass. Eat lots of lean foods like chicken and eggs, and like thc said, you need a good carb intake before a work out.
sounds like you have the right idea about training, lots of cardio to loose the fat, and weigth training at least 3x a week to maintain muscle. Once you loose the fat you might want to try a clean bulk diet to gain some real muscle mass, which means high calorie intake 3500 + a day and high protien intake, with intensive weight training 3-5 times a week (or more depends on what your aiming for).

http://bodybuilding.com/ has a shitload of information about dieting and training, check it out.

[thcbongman]

Obviously I never seen you in my life, but if you are a big guy, yea, be a lineman or D-line.

You simply want to replace your fat with muscle and increase your stamina by running.

In the gym, do a full body workout, but also emphasis on a lot of squats, shoulder/strap exercises and chest. I would lift weights five times a week, and in 7 weeks, in combination with a combination of intense running, and long-distance running. Intense, I mean like run full speed on shuttle drills for 5 minutes straight, rest for 2 and do it again If you can't do a full five minutes at first, start at how long you can run until you practically pass out, and build it up. Full intensity exercise work more of your muscle fibers than doing a mediocre intense exercise and increases your endurance faster. But remember, the quality of your methods are equally important, don't shortcut. Just make a plan, stick to it, and you'll be more than ready for football season. Drink lots of water and don't try to smoke cigerettes :)

[hoodedclum]

and do DEADLIFTS! they work out your upper back, lower back, and legs all at the same time in one simple movement, they are great for getting strong.

[OzzyOz]

Obviously I never seen you in my life, but if you are a big guy, yea, be a lineman or D-line.

You simply want to replace your fat with muscle and increase your stamina by running.

In the gym, do a full body workout, but also emphasis on a lot of squats, shoulder/strap exercises and chest. I would lift weights five times a week, and in 7 weeks, in combination with a combination of intense running, and long-distance running. Intense, I mean like run full speed on shuttle drills for 5 minutes straight, rest for 2 and do it again If you can't do a full five minutes at first, start at how long you can run until you practically pass out, and build it up. Full intensity exercise work more of your muscle fibers than doing a mediocre intense exercise and increases your endurance faster. But remember, the quality of your methods are equally important, don't shortcut. Just make a plan, stick to it, and you'll be more than ready for football season. Drink lots of water and don't try to smoke cigerettes :)


sounds good...
i'm looking at protein powders etc.
i won't smoke... anything, actually i've been quitting weed for quite some time

[OzzyOz]

When you combine diet and excercise tofether, your weight will fall off. The best thing to do diet wise is lay off carbs completely. Lots and lots of cardio. Never stop when you feel like stopping because your only going as far as your body will let you and the only way you will see change is if you push yourself past your limits.

I'm a member of a forum for TheUltimateFighter.tv website. Go there and sign up and go to the slurricane forum and ask Aric Dylan. If you seen 'True Life: I'm on a diet' on MTV then you'll know who I'm talking about. It's the big swole guy that trains the girl to lose her weight. He has alot of knowledge about fitness and is willing to help anyone out and answer questions.


Hope this helps, sorry for the long rant

i posted
in the ask aric dylan thread
:-)

[Budking]

Beef Jerkey is a great snack. It has hardly any carbs and is full of protein. Stay away from soda, it is loaded with carbs.

[email protected] <<<< E-mail this guy with all your info and questions. He is an expert when it comes to fitness and is really cool and won't mind your questions at all. He was the personal trainer on MTV's True Life: I'm on a Diet

[Budking]

So did Aric help you out with everything?

[OzzyOz]

somewhat
he has helped me out a good bit, but he's going to get back to me.

i started football last night, and wow the first 30 minutes were hard as hell. We had to jump over hurdles, and if you hit a hurdle 5 pushups... blah
I'm glad i'm doing it, it's not too hard but it isn't very easy. We did running sprints, hurdles, bags, jumping over lines and stuff... but it's not terrible. Most schools have to be even more!

Aric's helping me, and he should email me again with number of reps and products i should buy.

well thanks everyone!

[dirty raider]

I've found that playing d-line dosn't really require good overall speed, but good acceleration. Any exercise which increases your explosiveness and acceleration helps alot. In any one play you probably not going to be running more than 5-10yards aboslute tops.

10 yard sprints coming out of your stance work pretty well.

[WEED]

want an easy way? Take adderall :]

[Budking]

Good luck dude... Whatever you do, DON'T QUIT!!!

By the way my name is JonB on the forum