I need help with my 5 week regime

[rorymac]

Right, I'm 5''8.5 and about 174lbs, so I'm carrying a bit of excess weight at the moment. I want to lose 8 pounds and tone up muscle-wise over the next 5 weeks or so. I don't have access to a gym at the moment, so looks like it's running/bodyweight exercises only.

If you have any tips regarding exercises/frequency/diet etc I'd be grateful

[Alx.]

i used to weight around 200 now im down to 167 by just doing bodyweight exercises and running/shadowboxing

i started by doing bodyweight exercises every day, when i woke up and before going to work i had to do at least 40 pull ups 4x10, 60 push ups 3x20 and shadow box for at least 3 3 min rounds

also the diet is a huge deal in this my brother i used to do these before but saw no change...since i started eating right and stopped eating at night and all the crap i used to my abs started showing agan and i'm getting that ripped physique i used to have while playing football

when i got home it wouldn't end either...i'd end up and i still end up doing at least 80 pull ups during the day and around 200 push ups

the hard work really pays off trust me you'll see

as for the diet i'd go with some egg salade which would consist of lettuce, turnips, 3 hard boiled eggs but remove the yolk of two, keep just one...turkey meatballs at times, chicken breast and dark chocolate since i'm a chocolate junky over 60% doesn't have that many calories and it's good for you, tuna cans, and the usual fruit like banana, oranges and pear/berries

sorry i can't post the routines like breakfast/lunch/dinner i got a ****ed up working schedule i go to sleep at like 4 am and wake up at 1 pm or so, so i eat when i can

hard work dedication my boy mac, good luck!

[rorymac]

i used to weight around 200 now im down to 167 by just doing bodyweight exercises and running/shadowboxing

i started by doing bodyweight exercises every day, when i woke up and before going to work i had to do at least 40 pull ups 4x10, 60 push ups 3x20 and shadow box for at least 3 3 min rounds

also the diet is a huge deal in this my brother i used to do these before but saw no change...since i started eating right and stopped eating at night and all the crap i used to my abs started showing agan and i'm getting that ripped physique i used to have while playing football

when i got home it wouldn't end either...i'd end up and i still end up doing at least 80 pull ups during the day and around 200 push ups

the hard work really pays off trust me you'll see

as for the diet i'd go with some egg salade which would consist of lettuce, turnips, 3 hard boiled eggs but remove the yolk of two, keep just one...turkey meatballs at times, chicken breast and dark chocolate since i'm a chocolate junky over 60% doesn't have that many calories and it's good for you, tuna cans, and the usual fruit like banana, oranges and pear/berries

sorry i can't post the routines like breakfast/lunch/dinner i got a ****ed up working schedule i go to sleep at like 4 am and wake up at 1 pm or so, so i eat when i can

hard work dedication my boy mac, good luck!

Cheers Al, definitely sounds tough. The hardest bit for me is the eating, as I have a bit of an addiction to fatty foods. I tend to binge eat late at night which I know is terrible. I've managed to cut that down over the past week or so.

Good advice, many thanks

[NoLove]

If you just want to concentrate purely on shifting the 8 pounds first, try my diet and do your runs. You will lose the 8 pounds in a week, easily.

Meal 1 - porridge oats with water and honey.

Meal 2 - 2 pieces of wholemeal bread, chicken and salad.

Meal 3 - Veg and piece of chicken or fish.

Meal 4 - Potatoe

Meal 5 - Chicken or Fish with Tuna.

If you stick to this diet for a week as well as doing a decent sized run every day you will easily move the 8 pounds in a week. Ive been known to lose 3 pounds a day on this diet, doing a 60 minute run every day. If you want to start gaining muscle, this isn't probably good enough, you'll need more protein, but for pure weight loss it will do the job.

[Alx.]

Sorry about the messed up edit just woke up at the time :/

[T.Horton]

instead of driving or taking the bus - walk. that really makes a huge difference. get yourself a pedometer to keep track of your progress. I do an average of 10 to 12 K per day with just walking.

also, get yourself a jump rope.

[T.Horton]

a speed rope. don't make the mistake of getting one of those crappy leather, unbalanced ones.

[rorymac]

a speed rope. don't make the mistake of getting one of those crappy leather, unbalanced ones.

Cheers, I need to learn to skip