Is this a good weight loss plan?

IrishTaxi
IrishTaxi Posts: 6
in Health and Weight Loss
I'm trying to lose 80 lbs in one years time. I'm going to try to lose 30-40 lbs this summer while I'm out of school. I plan on trying to maintain a 2000 calorie diet.

For breakfast: An apple or banana, egg whites, coffee with milk or water.

Lunch: Turkey sandwich on wheat with mustard a bit of cheese and lots of greens. Or there is a restaurant that is about a 20 minute walk from my house that serves these tasty rice, bean, and sauce dishes that are about 560 calories.

Dinner: I can't really control what I get for dinner, so I'll use portion control.

Snacks: I'll carry plain almonds and celery and a water bottle.

For exercise I'm going to try to spend 10.5 hours a week on an elliptical, I'm also going to try to golf at least twice a month with a pull cart. Im going to sprinkle some weight lifting in each week.At the end of the summer I'll start the couch to 5k program.

Is this a good program? I'm open to suggestions. Thanks!

Replies

  • yarwell
    yarwell Posts: 10,477 Member
    Watch the calories in the almonds - only carry a few.

    What's your starting weight - 250 lbs ? How tall ?
  • IrishTaxi
    IrishTaxi Posts: 6
    5'10, 230 lbs, ~26% body fat.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    You might want more protein. Try snacks like greek yogurt or a fruit with a cheese stick.
  • whierd
    whierd Posts: 14,025 Member
    That is too much cardio for the daiky caloric goal that you stated. What I recommend is calculating your TDEE (Total Daily Energy Expenditure) to find out how many calories you burn per day. Once you find this number, subtract 20-30% to begin losing weight at a sustainable rate. Since you have so much to lose, you can stand the -30% for awhile.

    As far as exercise, I would start with the cardio, 1 hour for 4-5 days per week and eventually adding in resistance training in the form of free weights to help preserve your lean muscle mass and also to start reshaping your body in a very positive way.


    The key to any successful weight loss program is sustainability. The food you suggested is fine, but you need to realize that there is no "bad" or "good" food. Any food, including; burgers, cheesecake, icecream, soda, etc, can be part of a successful weight loss program. It is all about calories and macros. I realize this may be counterintuitive to what you have been taught through word of mouth and the media, but it is absolutely true.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Personally I would encourage you to swap your priority from cardio to lifting, but besides that, see whierd's ^ post.
  • j6o4
    j6o4 Posts: 871 Member
    ^^
    this and add in more protein
  • IrishTaxi
    IrishTaxi Posts: 6
    So, too much cardio. What if I cut it down to like 8.5 hours a week and I lift more? And how is golfing with a pull cart for weight loss?
  • jwdieter
    jwdieter Posts: 2,582 Member
    Over an hour/day on a single machine is ambitious. Gotta mix it up. Golfing is a great option.
  • allshebe
    allshebe Posts: 423 Member
    I f you're aiming for 2000 calories, I think you need to plan a bigger breakfast and lunch (or snacks), unless you eat a dinner that's huge in terms of calories. Your proposed breakfast is probably less than what I eat in terms of calories and your lunch more or less equivalent to mine. My goal is 1500 per day and I have a hard time reaching it.
  • IrishTaxi
    IrishTaxi Posts: 6
    I was thinking I'd hit the elliptical in 15-30 minute increments not all at once. Especially if I find a deal and can get a used one for home.
  • IrishTaxi
    IrishTaxi Posts: 6
    I could eat a banana as a snack as well.
  • jwdieter
    jwdieter Posts: 2,582 Member
    I was thinking I'd hit the elliptical in 15-30 minute increments not all at once. Especially if I find a deal and can get a used one for home.

    Doing 15-30 mins of elliptical, 3-5 times/week, is probably what you should aim for. I know I'd be going crazy if I tried to do even 7 hours/week on an elliptical. I do 3-4 hours/week of machine cardio (bike, treadmill, elliptical, rowing), and that's more than enough for me.

    Pulling your own cart for 18 holes is great exercise. Carving out time for a few rounds of golf every week, plus weights 3/week and a balanced diet, will get you in great shape. Also much happier than failing an unrealistic and boring elliptical goal. Just my 2c.

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