Looking for a good training program

[maxram]

Hi, I'm sort of a newbie. I signed up last year but I haven't really browsed the forum.

I'm 29 years old, I'm a nurse. I'm pretty much sedentary at home after my shifts. I get tired easily.

I weigh 99kg, 5'8". I have a poor diet of eating fastfood at work and cafeteria food for the rest of my meals.

I'm attempting to change for the better but honestly I'm a bit clueless on where to start.

Hoping you guys will help.

 

[nicksox15]

First get your diet in check. Is your main goal fat loss or building muscle? How many days can you give at least 45 mins to workout?

 

[maxram]

I'm on a low carb diet that I started just a week ago because my doctor diagnosed me with developing insulin resistance recently.

I've started running. 30 minutes in the morning and afternoon depending on my shift.

I'm hoping to lose the fat and build muscle.

Thanks for the reply.

 

[Jiigzz]

Long hours at work? A good place to start is with the diet as this will facilitate the weight loss process.

I recommend using myfitnesspal.com.

After creating an account, google TDEE caculator. This stands for Total Daily Energy Expenditure and will give you a very rough idea of how many calories you need to maintain your current weight. Drop 250-500kcals from this number and use this as a starting point.

Now using MFP.com you can create custom goals that will allow you to insert this value.

For protein, aim for 1.6-1.8g per kilogram of bodyweight (multiply your weight by 1.6 or 1.8) and for fat a minimum of 1.2g per kg.
Theres no requirement for carbs so just add in what you want.

You can increase your fats, protein or carbs to meet the rest of your calorie needs.

Using the custom goal page on MFP, try setting the percentages to reflect these numbers.

Play around with adding foods to reach your calorie, protein and fat goal.

Once done we can help with a training plan

 

[maxram]

Rotating shifts. 8 hours a day. One nurse with 35 patients to take care of. Exhausting.

 

[maxram]

Thanks for the diet plan. I'll follow them.

 

[maxram]

I chose light exercise 2,881 calories.

I also downloaded the mfp app. For my goals, it's telling me to consume 1,610 calories.

Should I go with mfp suggestion?

 

[Jiigzz]

I chose light exercise 2,881 calories.

I also downloaded the mfp app. For my goals, it's telling me to consume 1,610 calories.

Should I go with mfp suggestion?

Use the TDEE calculator over the MFP one

 

[maxram]

I see. Thank you very much.

 

[maxram]

I've decided to have my carbs at 100g, protein about 400g with the rest for fat.

Been following it for two days now.

 

[Jiigzz]

I've decided to have my carbs at 100g, protein about 400g with the rest for fat.

Been following it for two days now.

Keep me updated. PM me for further help with a training plan.

PM me your goals and training history and i'll help you get a plan that works

 

[maxram]

Thank you very much. For now in trying to build my stamina. I'm doing great. It's been 1 week since i started and I'm now able to run around a basketball three times on my first wind.

A month ago, i could barely run around half the court before panting real hard lol

 

[maxram]

I'm losing about 2kg a week with just running and diet. Can't wait to hit the gym later this week.

 

[maxram]

I slowed down to 1kg a week but I guess it's because I started push ups and other isometric exercises.

 

[Jiigzz]

I slowed down to 1kg a week but I guess it's because I started push ups and other isometric exercises.

1kg per week is a much better rate of loss than 2kg per week

 

[maxram]

1kg per week is a much better rate of loss than 2kg per week

I guess you're right. I don't want to rush and develoo sagging skin.

 

[maxram]

Happy to report, now down to 93 kg! Slow and steady wins the race.

 

[dbrock504]

Happy to report, now down to 93 kg! Slow and steady wins the race.

Congrats. That's the way to do it. Keep it up bud. Any questions, we're here to help.

 

[HIT4ME]

Great work Maxram! Just keep up the good work and make this part of your life so that you will stick to it forever. You will be amazed at how much easier it becomes.

 

[maxram]

I'm stuck at 94 kg. Any ideas?