Anyone fancy giving me a helping hand?

jyogit

Ok so, I've been in the group a few weeks now and read as much as i think i can possibly read.. i don't normally join groups but this one was suggested by a kind mfp'er so here i am.
I am almost at my first goal of getting down to 12stone … I've read up on stuff.. my new healthier eating seems to be working, I'm losing the 1lb a week ..except for a holiday in between.. lol i can see and feel the fat being burned off, as its now settling around my waist mainly, but i have faith it will whittle away in time.
My legs are looking and feeling great with all the jogging and exercise I'm giving them.
So, as suggested all over mfp its time to look into weights .. i have a set of dumbells.. 2 x 5lb and 2 x 10lb which i have been using till now.. I'm quite comfortable with the 10lb ones but unsure I'm using them right or actually doing the right things.
So .. i have a few problems .. firstly i have costochondritis which is a loose cartilage in my chest ..makes some things hard or impossible to do .. i also have knee problems (got round the jogging issues and squats are ok) - i have used youtube and various other websites to look up dumbbell exercises and worked my way through the ones i have found,trying them out with my chest ..i can do a lot of them..i have a list now of what i can do and do do during workouts.

I guess what i need is someone to take me on as a project… lol look through my diet,my exercises, the stuff i can do etc etc and say to me..this is what you need to do to move onwards and upwards.
Rather than bore all the group with the long list of stuff i have accumulated i thought it best to ask first if anyone would take me on and then do it via pm's ?

I AM a good listener and willing to learn from someone in the know .. i can't really afford the gym at the moment or really have the time to go as i work 13hrs a day night shifts and luckily i can do my workouts at night at work. I obviously also can't use a lot of equipment as its at work.. dumbbells or a few new weights if needed,possibly a bench i don't see as being a problem.

If Anyone fancies helping my out i would be eternally grateful and very obedient.

Thanks in advance to any of the group willing to give me a go

jyogit

Sorry, i guess i ought to add..my diary is open .. i would like to get down to around the 11stone mark in time and gain some lean muscle mass ..i have already lost 10lb not alb as my ticker states..i logged in wrong once and it reset it.
I have already lost 1.5inches from my neck and around an inch from my waist.

my workouts go -
day 1 - jog/walk 5-8miles - 30squats - 90 countertop pushups
day 2 - dumbbell workout - 30squats - 90 countertop pushups
day 3 -jog/walk 5-8miles - 30squats - 90 countertop pushups
day 4 - dumbbell workout - 30squats - 90 countertop pushups
day 5 - jog/walk 5-8miles - 30squats - 90 countertop pushups
day 6 - dumbbell workout - 30squats - 90 countertop pushups
day 7 - day off work - 5 or 8miles cycling.
day 8 - day off work - 5 or 8 miles cycling.
day 9 - day off work - 5 or 8 miles cycling.
this is my working cycle..i do try and have at least one days rest during the cycle, but depends on how tired i am as to what day that usually is.

SideSteel

Just speaking in general terms here, if your rate of weight loss is reasonable and you are eating a variety of whole foods and meeting nutritional needs then you're likely doing just fine.

The programming aspect of things can be tricky given your limitations. Since you don't have much in the way of equipment and you don't have gym access your best bet is probably going to be learning a body-weight based routine.

I'd suggest looking up "You are your own gym" or "Convict Conditioning"

Regarding the injuries, that's something that you're going to either need to consult a physical therapist on, or in the meantime use an "if it hurts, don't do it" mentality with respect to exercise selection.

jyogit

Thanks side steel.thats what I've Been doing so far yes, if it hurts I simply don't do it. I guess I can't do any other as it's not a condition they can do anything about.
I think really I just need to know which excercise that I Can do in which order to make the most of doing them.i mean, there's no point doing a specific excercise if ifs not going to benefit anything.is there?

I do plan on asking to be referred to a dietician/ nutritionist to get everything checked out in the near future so I may end up having to look round at a pt for some guidance when I can.