Hey there, need some advice

[smiler127]

Hello all
I've recently started back at the gym after nearly five years away and am looking for some advice on how best to go about getting back into shape.

I started at 195 lbs at 5'7", and have dropped down to 187.3 lbs, losing about 2 lbs per week, and as far as weight training goes I don't need much help, but where cardio and diet are concerned I am a complete novice.

My short term goal was to lose ten pounds in five weeks and I am on my way, my medium goal is to cut down to 170 lbs by september, and once I have reached that mark, my long term goal will be to bulk back up with lean muscle mass to 195 lbs again.

Lets start with cardio, before or after my workout? Or both? I keep hearing different things and am unsure where best to fit cardio into my routine.

Second, diet. In order to lose weight I understand that six small meals are better than three big ones, but when it comes to what to eat and when I am at a loss. I am on a limited budget and cannot spend crazy amounts of money on suppliments, etc, so need to find some good, inexpensive ways to plan menus.

[markkk]

smiler127-

Hey man how’s it going? Glad to see that you are getting back into it. I wish I would have started a long time ago, but its cool, better late than never.

Anyway, all three of your goals seem very attainable, in my opinion. Just have to stick with your routines and diet and you'll get there.

All right, Cardio. Before or After? That has been a debated subject in these forums many of times. I think that what it all comes down to is personal preference. It all depends on how it feels to you. Me, I like to do Cardio as soon as I wake up (on the days that I don’t work) and then I hit the gym later on that afternoon. But like I said, everyone has their opinions and if you ask around, you will get both sides of the view. Here is a link on HIIT cardio. Seems to be very effective, its a nice short read that will give you a quick overview on what it is.

http://davedraper.com/hiit-cardio-training.html

OK, on to Diet. Well, 6 meals a day is definitely the way to go I think. So you have the right idea, as far as what to eat, I will tell you what I eat:
Low fat Cheese, Egg whites, Tuna, Chicken Breasts, Turkey, Lean Steaks, Beans, Lean Sausage, Whole wheat breads, Cereals and Pastas, Vegetables, Fruits and Nuts. Here is another link that will go a little further in depth.

http://www.bodybuilding.com/fun/stella9.htm

Its a list of foods to buy when going grocery shopping. This should help get the ball rolling. Well, good luck with everything!!

[NPayette]

Hey man,
Good luck in your journey,
Even if it looks like supplement are expensive, the most important one is not really that expensive... Go buy a tube of whey, it'll help you to achieve a good protein ratio in your diet and keep the other unwanted fat away.

For around 40$CAN you can have serving to supplement a full month which will replace way more then 40$ of normal food...

It's make your bucks worth it

[smiler127]

Thanks guys.

I was reading yesterday that splitting the cardio routine into two teirs works well, heavy cardio during day, then light (walking, swimming, etc) at the early eve or night.

It's amazing how great you feel after getting back into it. I found myself thinking "why did I ever stop this?" today, and I've been on cloud nine for the past few weeks now.

[markkk]

smiler127-

Hey man, thats effin great that you are pumped and ready to get it on. I hope you keep that motivation and the "Cloud 9" feeling. Consistencey is the name of the game in this buissness. Keep up the good work and dont be a stranger!

[meriaiza]

Welcome.