T Nation

My Workout and Diet

Beginners
#1

I went to the doctor 2 months ago. I tipped the scales at 385. This was a huge shock I have never been that high in my life. I quit smoking about four months before that. I smoked for 9 years a pack a day. When I quit my sleep apnea went away but I gained 45 pounds. I knew it was time to make a change. I started working out and eating a clean diet. I lost 30 pounds in 2 months. I was wondering if I am losing too fast because of some of the things I have read on here.

Supplements: 1000mg fish oil, multivitamin

My sample diet:

1st meal: brown rice with chicken and carrots

2nd meal: can of tuna with honey mustard, cup of blueberries

3rd meal: salmon filet and broccoli

4th meal: bison burger 1tsp ketchup

I drink a lot of water throughout the day and an occasional v8.

My workout:

Mon,Wed,Fri: bench press, curls, shrugs, crunches, leg lifts, tricep kickbacks, flies, closed grip bench press

tues,thurs: deadlift, squat, calf raises, seated rows

I do three sets of ten of each exercise

I also walk 3 miles at 3.5 mon-fri

#2

Good Job so far for sure!

However:

There is no way you can sustain that workout unless your food quantities are massive.

A cool thing to do would be to do:

M: 5x5 (am)
T: Metabolic (pm)
W: 5x5
Th: Metabolic
F: 5x5
S: Metabolic
Su: REST

If you have the time.

5x5 is heavy weights, squat/deadlift/bench
stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ (this is the one I am going to be using)

Metabolic Workout is here

Doing some brisk walking after you workouts will also help you to burn more fat but won’t decrease your recovery time.

#3

thanks that metabolic workout looks awsome.

#4

No problem, although I would get a few other opinions first as I don’t have a CSCS (yet) or the like

#5

To answer your main question. No 30 lbs is not a lot when you first start working out. It is a beginner thing. Overtime this can and will decrease but you want to do it at a steady pace instead of drastically by consistently working on building muscle. Keep at it. It is a long and rewarding journey, life that is.