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Will this routine insure my goals are reached? help needed

Brandon85cc
Brandon85cc Posts: 8
edited January 24 in Fitness and Exercise
Hey everyone nice to meet you



Ok I was told by a nutritionist to do 2200 calories a day,,i have been doing that so far with lean steak, salads ,asparagus, turkey burgers and sausage lots of water peanut butter and eggs.


Ok what I was wondering would no less than 40 minutes cardio a day some days 60 and on non llifting days I lift 2 days a week im doing Jason dbs 5x5 program I follow up lifting later that day with 30 minutes cardio.my treadmill speeds I start at 3.0 and work up to 3,4 and sometimes incline 2.0 2.5 im worried that this is not enough to drop with my 335lbs im carrying around how can I ensure weight loss on a steady pace what are the things I need to do to make sure at the end of each week 2-to-4lbs are gone.


how should I approach weight loss for good a full proof plan

Replies

  • Brandon85cc
    Brandon85cc Posts: 8
    any suggestions
  • nicola1141
    nicola1141 Posts: 613 Member
    There's no fool-proof way to lose 2-4 lbs. every week. WEight loss is calories in vs. calories out. You will lose weight, but it won't be linear.
  • djeffreys10
    djeffreys10 Posts: 2,312 Member
    Have you calculated your tdee? If calories consumed minus calories burned every week are 7000-14000 calories below your weekly tdee, you will generally lose somewhere in the neighborhood 2-4 lbs per week.
  • chels0722
    chels0722 Posts: 465 Member
    I think your cal intake is fine IMO

    but I would completely switch your workout routine.

    That much cardio can definitely be too much. I won't condemn cardio completely, but it is not nearly as important as strength training.

    Here is a short synopsis of what I do:

    Heavy lifting 3-4x a week
    Cardio no more than 2x a week and only in the form of HIIT, with the occasional long run every other week or so. My cardio is rarely longer than 20min with the exception of my long runs.

    I would recommend a structure similar to that because that is my personal preference and has worked for me thus far.

    You just have to find a routine that works for you.

    ETA: Since you still have quite a bit to lose, emphasis on the strength training won't be as vital now, so more cardio than what I do is totally fine IMO for you. But the strength training will be very important later in your journey and it would be great to start now.
  • Topsking2010
    Topsking2010 Posts: 2,245 Member
    I would first change my goal weight. Lower it to something 200 pounds. Then I would focus more on cardio until I lose about 70 pounds. At that point I would start strength training.


    Remember player this a marathon not a sprint!!

    Only the strong survive!!!


    Good luck
  • Brandon85cc
    Brandon85cc Posts: 8
    how much cardio should I be aiming for how many days a week?
  • chels0722
    chels0722 Posts: 465 Member
    how much cardio should I be aiming for how many days a week?

    Depends on the kind of cardio you plan on doing. If you plan on doing the long sustained cardio like you mentioned, maybe only twice a week. Then on a third cardio day do something more intense like HIIT, jump rope, jumping jacks, or just something more challenging in general. Overall I think 3 days a week is probably a good number, expecially if you are doing strength training as well.

    ETA: I know you are anxious to lose the weight, but rest and recovery are very important and your body will thank you for letting it repair itself. I always make sure I have a minimum of 2 rest days a week and never workout more than 2 days in a row. It all depends on the intensity of your workouts.
  • katy_trail
    katy_trail Posts: 1,992 Member
    no routine will ensure your goals are reached. even if they are realistic goals.
    all you can do is keep your training as consistent as possible, nutrition, rest,
    everything on point. hope and prevent injuries, sickness, stress....
  • katy_trail
    katy_trail Posts: 1,992 Member
    agree too much cardio. more is not better.
  • Brandon85cc
    Brandon85cc Posts: 8
    for long sustained cardio what should I aim 30 40 50 minutes?
This discussion has been closed.

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