Ut-Oh

[wannabe]

Just calculated some numbers for my meals, before dinner. I don't think it's where it should be. I'm eating to lose weight right now, I don't have access to a gym anymore, I only run. (as of the last week)

so, for bfast, lunch and 2 snacks, here goes.
1880 cals.
58gr fat
110gr protein
280gr carbs

I'm 5'5 161lbs. 27yrs old. I work in construction, but not heavy construction. Bathroom and kitchen remodels. I run 3-4 times a week. 2.5-3mi. Dinner varies so I didn't add that in. It's all before dinner. From looking at this, I think I need to lower fat 10-15gr. Increase protein 50gr. Cut 300 cals, and cut carbs?? I dunno how much. But again this is before dinner. Dinner is usually grilled chicken or lean turkey with lots of veggies and some pasta. Is my guesstimation accurate?

[Lost Dog]

Are you happy with just running? There are plenty of bodyweight only routines that you can get.

[wannabe]

No, not really. I want to be in an upcoming 5k. But i really would like to get back into shape. I moved and there's no LA Fitness or respectable gyms here. So I'm left to my own devices.

[ATM]

I am with Lost Dog on this one. You should start some sort of resistance workout. even if its, just jumping jacks, pushups, situps, jump rope, etc...

In fact, do each of those exercises for a couple minutes and rest a minute between sets. Do 4 or 6 sets each. That's a good basic circuit type workout. It's better than nothing until you can find a good bodyweight workout.

[Lost Dog]

If you have even a small space to workout, you can do plenty with a couple of dumbbells, a sandbag, medicine ball, etc.

I recommend Infinite Intensity. It's inexpensive, and he shows you how to make a homemade dumbbell setup (also inexpensive) that will allow you to do a lot. It's got a good mixture of conditioning, strength, and bodyweight workouts in there. But, it shows you how you can stay basic and get a great workout routine going.

I workout in my garage whenever I have my kids over or are short on time to hit the gym. All I've got out there is a sandbag (25-160lbs), three db handles and enough weights to go to a single db of 130lbs, two medicine balls, jumprope, etc.

The duffelbag for the sandbag is the most expensive part of that.

The dbs cost about $100 to $150 in the end, but I just started with a Walmart db set ($35 for 40lbs) and a few extra 10lbs plates ($5 each). So, for $55, you have 80lbs to play around with. That's plenty of weight for most people to start with when you put it all on one handle.

I have a school nearby for doing pullups/chinups, but adding one to a doorway or garage wall is pretty cheap. This one doesn't require tools and is portable.

[wannabe]

So this is probably more of an issue with me not having a routine anymore rather than my numbers go, am I right? I should have said what I eat instead of just shooting the #'s out there.

Bfast - 2 eggs on 1 pc rye toast, 1 banana 1 cup oj.
snack - promax protein bar. (i know it's not the best out there)
lunch - ok this is bad. peanut butter and chocolate chip sandwich, with 1 cup yougurt.
snack - 1 banana 1 yogurt.

I don't have access to a microwave, we only have a portable mini fridge in our work truck. But that's where my numbers come from. Again I should have mentioned it at the outset. I know that sandwich is killing me. I 'm looking to get a some dbs, a bench, and squat rack. Hopefully by next month, but I want to have my nutrition in order by the time it comes.

[I. Kay]

Originally Posted by wannabe

So this is probably more of an issue with me not having a routine anymore

Exactly.

Originally Posted by wannabe

snack - promax protein bar. (i know it's not the best out there)
lunch - ok this is bad. peanut butter and chocolate chip sandwich, with 1 cup yougurt.

Not that these two things destroy progress in and of themselves, but to me they jump right out as examples of how you're simply not planning ahead... or perhaps just planning poorly. In the weight room you can "wing it" quite a bit and get some results... nutrition is much harder to play that way.

I'm assuming nobody made that chocolate chip sandwich without your knowledge and slipped it into your hand, right?

[wannabe]

Exactly! No, I knew that when I moved I would gain some weight, so I didn't really care anymore. Then when my belt buckle broke, I decided enough was enough. So I've lost the 21lbs I gained, but I still have more to go. I really gotta replace that sandwich though, badly! I just gotta figure out with what.

[AFI82]

So you've lost 21 lbs so far? Excellent!!! How long did it take you to do so? Are you eating the exact same foods today as you were when you started losing weight? If so, you probably need to rethink your numbers. Losing fat while weighing 180lbs and eating 2200 cals/day seems to have worked for you (I kinda made up the numbers). But I doubt that you can expect to lose weight at 160 lbs and eating 2200 cals/day (assuming the previous sentence is true).

If you've already changed something up, then tell us what you were doing before when you were actively losing fat. If you haven't changed anything since you started, it's probably time to do so.

[wannabe]

Well my eating habits took a total nosedive when I moved. I was a healthy 161, my max bench was 250, my squat was 280 or so, I could run a 5k in 26min. I was in shape. When I moved, it was sandwiches, pizza, beer, and junk. Just junk. I lost the 20 by eating salads with chicken and beans instead of sandwiches. I avoided high fructose corn syrup. My meals are pretty much the same, but instead of eating the chicken salads, I'm eating pb and choc chips sandwiches. I got tired of salad. I lost it by eating better, no exercise, I wasn't running yet. My weight has virtually stayed the same for the last year. (It took 3mos to drop the 20lbs.)

My carbs is what worried me. I'm not sure what my allottement of carbs should be. 266 just seems like a lot. I can cut out the 1 cup of oj (27carbs) and the banana (56carbs) for my breakfast. I guess I just don't know what to eat for lunch.
I think there's probably a good 8-10lbs of fat, I'm parading around my belly. I just don't want to get my home gym and not have my nutrition needs in order.