My plan

Question
Hi,
I am a 37 yo male. I am 5 11 tall and 191 punds,
I am trying to lose around 10-15 pounds.
I would like to share my plan with you . Please feel free to share any coment you may have:
Working out:
6 times a week. 3 days cardio and 3 days with freee weight. ( workout early in the morning)
Food:
Before working out (7:00 A.M) :I eat peanut butter (reduced fat) with honey and1 weat toast .
After working out (8:45 A.M): I eat two fried eggs (in few drops of olive oil) with one small tomatoes and 2 wheat toasts.
First snack (11:A.M): 10 raw almonds.
Lunch (1:00 P.M.): Mcdonald garden salad with light italian dressing.
Second snack (3:00 P.M): Half of protien Bar.
Dinner (6:00 P.M): Steak or chicken with some vegetables, rice and salad.
Third snack (9:00 P.M): small portion plain Yougart .
I drink every day around 3 ltr water and I take viatmins as well as fish oil capsul.
Thanks


Answer
Sam,
I must say that seems like a well thought out plan. There are a few areas that could use some tweaking, as well as some questions I'd like to ask.
First, do you have access to getting your body fat % checked? Preferrably by using a skin caliper, but a scale that reads BF will suffice if need be. The reason I ask is because too often people judge their progress by the scale, however that will usually lead to frustration. Email me [email protected] and I'll send you an article I wrote on this very subject.
The routine looks good from the basics of it, just be sure to change it up every 3-4 weeks or so, change either # of sets, # of reps, rest periods. Start out slow and progress.
As far as the nutrition. Keep a look out for sugar in products. You'll find it in most yogurts. When you ingest a simple sugar for a moment you have high blood sugar since it's digested rapidly. This isn't a problem since your pancreas secretes insulin to stabilize blood sugar and removes the excess sugar from your blood. This in turn decreases your production of glucagon also secreted by the pancreas. As insulin production increases glucagon decreases. This is important because glucagon is your fat release hormone. Eat simple sugars and you lock fat in place. So, be on the look out for it.
As far as the protein bar look out for sugar alcohols, since manufacturers realize people want "low carb" they replace the sugar with sugar alcohols. Sugar alcohols can still have an impact on blood sugar levels.
It would be ideal to eat every 3-3.5 hrs of a meal consisting of a lean protein, starchy carb, fibrous carb. Examples would be chicken breast, baked potato, brocolli
or
oatmeal, egg whites, peppers
limiting simple sugars and high fat foods.

If you eat rice be sure you opt for brown rice, as your body will burn more calories digesting it (thermic effect of food) than it will white rice.

However, that would be ideal. You seem to be doing rather well with the nutrition. I advise people to make small gradual changes over time. If what you listed above is new to you eating that often and of those foods just stick with it for a while, before trying to incorporate to many changes, like in the nutrition I suggest.

Also, be sure to opt for 100% whole wheat, not sure of the kind you're eating, but if it just says whole wheat it will most likely still contain processed flours which can increase fat storage.

I know my answers have been all over the place, hopefully you can piece it all together and make some sense of it.

You say you want to lose 10-15 lbs, you didn't mention a time frame. The human body isn't really capable of losing more than 2 lbs of fat per week. So at least give yourself about 7 weeks to accomplish your goal, but depending on your past exercise, if you've been doing it, and your nutrition it may take longer.

I'd love to hear from you later on to see how you're progressing or if I've been of some help.

I wanted to also let you know that I put out a monthly email newsletter for FREE keeping people up to date on shocking nutritional information and exercise facts or pictures. If you'd like to join it just email me [email protected]

To Your Success!
Mark Shields

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