Getting in Shape/trimming down

[Elmer]

I have decided after so many years to make an effort to trim down and get in better shape. I have bought treadmill and have started to revamp my eating.

The problem is I seem to be trimming down, but bulking up. I am currently 220lbs 5'6", but this does not affect my golf game. I walk and carry every round I play (with exception of tourneys). I can play 9 or 18 and I am not struggling to finish the round.

I have had trouble with my routine since I play in a league on Wed's since I dont run on wed or thurs (call them pre and post recovery days).
I am looking to trim down and get leaner hoping it will help my game.

I have started having Lean protien powder for breakfest

snack is greek yogurt

lunch salad with 2 eggs

snack banana or apples and some almonds.

Dinner is lean meat and some greens

My work out is walk 2 miles, run 1 (walk 1 mile warm up, run 1, walk 1 as a cool down)-this routine happens fri thru tues, off wed thurs, repeat.

I also lift dumbells, concentrating on shoulders, arms, squats & back. I lift 3 to 4 days a week (usually 3).

I also try to hit the range 1 day a week. ( I will say since lifting my drive has increased and my irons have gained 20 yards!)

I do find that I put more weight on during the golf season due to the beer & bar food that is consumed.

Otherwise any critiques or suggestions?

[saevel25]

Stay away from processed foods, and you can easily eat 100-150 grams of protein, which would help maintain muscle. Keep carb intake to 75 to 125 grams per day..

[Stewie007]

Okay, the first thing you need to do is stop taking in excessive proteins. Those protein powders are meant for people who are going to be relatively serious with lifting weights. The proteins are needed to repair the muscle fibers that are damaged during the work-out. By damage, I don't mean injury. However, when you work out you are increasing stress on the muscles, and the point is to increase stress to a point where the muscles are just able to handle the weight.

If your weight lifting regimen isn't extensive enough for the workout it will be transmuted into fat. In the event that you are not taking in too much protein, the extra weight would be due to muscle weight. However, if that doesn't seem to be the case, as you can usually tell, I would balance my diet accordingly.

I personally think you may be taking in too much protein. Greek yogurt is pretty rich, and as I said those protein powers are pretty well concentrated with proteins. I would recommend that you increase your workout via running and circuit training.

You could continue your diet, but favor more toward complex carbs rather than proteins as this doesn't involve weight lifting. No one lifts weights to lose weight, they lift weight to increase muscle mass, which is heavier than fat. There is no need to do anything extreme or out of the ordinary diet wise.

Day 1 - Interval training, much as you are doing, but increase intensity. Warm up with stretches and some jumping jacks. Run for 7 minutes, walk for 3. Run for 7 more, walk for 3. Finish off with a 7 minute run of increasing intensity as you can tolerate. Rough... I know.

Day 2 - Circuit training - Situps, standard pushups, arm raises, diamond pushups, squat thrusts, lunges.

Day 3 - same as 1

Day 4  same as 2

Day 5 - same as 1

Take the weekends off and recover.

If you do this for 2 weeks at least you should see some real improvement. How long it takes depends on the intensity. During this time, no sodas, no juices, no snacking; just water and 3 meals. Complex carbs are favored.

The improvement in water weight alone will be a big step.

Also, juices with high fructose corn syrup are BAD. :)

The above workout does work, I lost 30 pounds like this from 200 - 170.... of course that was a bit more extreme in conditions where someone will verbally abuse you with no end if you don't take the workout seriously..... hehehehe.... so it will probably take a bit longer than just 2 weeks hehehe.

[Stewie007]

There is nothing really wrong with snacking as you are doing, but during the initial phase it can help give you more immediate results. Its all about moderating water weight and sodium levels (which are related). :)

[iacas]

Eat less. Work out more. :)

Any combination of those will slow weight gain or, if you're maintaining weight, decrease your weight.

Burn more calories than you ingest.

Find an exercise program you LIKE to do. And get through the first month or so because you won't really see many results (except sore muscles or something) for awhile.

[cliffj]

Read the book Wheat Belly by Dr. Davis. This should help with the nutrition side of your regimen.

[Lihu]

Okay, the first thing you need to do is stop taking in excessive proteins. Those protein powders are meant for people who are going to be relatively serious with lifting weights. The proteins are needed to repair the muscle fibers that are damaged during the work-out. By damage, I don't mean injury. However, when you work out you are increasing stress on the muscles, and the point is to increase stress to a point where the muscles are just able to handle the weight. If your weight lifting regimen isn't extensive enough for the workout it will be transmuted into fat. In the event that you are not taking in too much protein, the extra weight would be due to muscle weight. However, if that doesn't seem to be the case, as you can usually tell, I would balance my diet accordingly. I personally think you may be taking in too much protein. Greek yogurt is pretty rich, and as I said those protein powers are pretty well concentrated with proteins. I would recommend that you increase your workout via running and circuit training. You could continue your diet, but favor more toward complex carbs rather than proteins as this doesn't involve weight lifting. No one lifts weights to lose weight, they lift weight to increase muscle mass, which is heavier than fat. There is no need to do anything extreme or out of the ordinary diet wise. Day 1 - Interval training, much as you are doing, but increase intensity. Warm up with stretches and some jumping jacks. Run for 7 minutes, walk for 3. Run for 7 more, walk for 3. Finish off with a 7 minute run of increasing intensity as you can tolerate. Rough... I know. Day 2 - Circuit training - Situps, standard pushups, arm raises, diamond pushups, squat thrusts, lunges. Day 3 - same as 1 Day 4  same as 2 Day 5 - same as 1 Take the weekends off and recover. If you do this for 2 weeks at least you should see some real improvement. How long it takes depends on the intensity. During this time, no sodas, no juices, no snacking; just water and 3 meals. Complex carbs are favored. The improvement in water weight alone will be a big step. Also, juices with high fructose corn syrup are BAD. :) The above workout does work, I lost 30 pounds like this from 200 - 170.... of course that was a bit more extreme in conditions where someone will verbally abuse you with no end if you don't take the workout seriously..... hehehehe.... so it will probably take a bit longer than just 2 weeks hehehe.

Sound like a good training program. I am going to try it, and even have a daughter to verbally abuse me if I don't take the program too seriously. It sound like something reasonable. Thanks for sharing.

[Elmer]

Thanks for the advice.

I am going to try a 3 min walk followed by some 7 min run ....today.

I tend to drink the protein powder for breakfest, because as a father of 2 (who I have to wake up get dressed and drive to 2 different schools) I dont have much time for breakfest and I need something quick.

I guess I could push back my breakfest and just eat some greek yogurt around 10 am.

I dont lift to bulk up, but I do find that if I lift it keeps me my arms and shoulders feeling better. I had a torn shoulder labrum repaired 3 years ago and a second bum shoulder. The Dr reccommended I lift to strenghten.