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 Im a 21 year old male, 224lbs, 6ft 1in, most of my weight concentrated in my abdomen area. I'm looking to lose around 40 lbs, then start a bulk. I've revamped my Diet and Training. Especially the training. My Gym Schedule: Sun Off Mon Cardio+Chest Triceps | PecFly/Triceps Extension Tues Cardio+Abs Weds Cardio+Back Biceps Shoulder | Preacher Curl:Bicep Curl/Rear Delt:Compound Row/Lateral Raise Thurs Cardio Fri Cardio+Core(LowerBack Obliques Abs Hips Glutes) Sat Cardio+Upper/Lower Legs | Leg Press:Curl:Extension: Cardio is 30 min daily AM, except sunday, mostly Elliptical. Weights are usually PM unless time doesn't allow it. I was thinking about HIIT but a regular at the gym said it'd only help with endurance, not fat loss. Cardio on empty stomach, protein/complex carb shake 30 min later) Diet: Breakfast: Eggs/Whole Wheat Bread/ham/potato blend 600 cal Snack: ProteinShake+Complex Carb 200 Cal Lunch: Pasta/rice Chicken & Vegetables(Usually Broccoli) 600 cal Snack: ProteinShake+Complex Carb 200 Cal Dinner: Some type of meat(chicken, pork tenderloin, ham), a cup of vegetables, and a small fruit assortment for dinner. 500 cal I keep almost all carbs complex, to avoid insulin spikes. Ive seriously upped the protein, and Im watching the carb/fat ratio. So far I think 50P/25C/25F is a good ratio, basically 131g Carbs 262g Protein 58g Fats. Critique please. Thank you for all your advice.
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Can i buy some Pot from you?
Group: Advanced Members
Posts: 3873
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Thats a lot of cardio. Id be sooo miserable  I noticed youre only doing 1 exercise for Triceps and Chest. Why? Try to get in 3-4 diff exercises per muscle group with at least 1 Compound. I also would NOT do Biceps/Back/shoulders in the same day. Youre not going to have enough steam to hit each group with enough intensity. I see nothing for Traps. Do them on your shoulder day. Also... | QUOTE | | LowerBack Obliques Abs Hips Glutes |
Youre designating an entire day to this?
You'll hit all of those muscles with squats and/or deadlifts, both of which you can do on Leg days and back days.
Leg presses will hit glutes and hips, which youre already doing. BUT I would seriously consider squats.
Im Not going to critique your diet because i SUCK at macros and counting cals. Hopefully some of these other BN Geeks can help on that.
Id start a log for motivation. Perhaps look into supps and Stims to enhance your weigh loss.
Good Luck.
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Group: Moderators
Posts: 10847
Member No.: 61094
Joined: 20-January 05
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| QUOTE (FitnessFreak @ Sep 14 2009, 11:53 PM) | | QUOTE (Badman5 @ Sep 13 2009, 11:38 AM) | | I would seriously look at increasing your calorie intake, from what you are showing you are only taking in about 2100 calories a day. This will indeed speed the weight loss, but at the same time it is not only going to make it harder for you to stay dedicated and keep the energy you need to work out and perform your other daily tasks, but it will also enhance your chances for burning muscle. |
He wants to lose 40lbs before he starts to bulk up again. How does consuming more calories speed up weight loss. I'm a newbie to working out so it would help if you could please explain that. Thanks  |
He meant that his unusually low calories would speed weight loss, but at the expense of being harder to maintain such diet and other side effects. But, also, your body is like a furnace. You need fuel for the fire, so to speak. If you cut calories too much, your metabolism slows down and your body goes into preservation mode (store fat, burn muscle). So, yes, you can burn more fat by increasing calories... to a certain degree, of course.
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The maintainence calories I calculated were 2600, so 2100 is a 500 cal cut, and with my daily cardio burning about 500 calories, drops it to 1600. So thats a 2lb a week weight loss, cutting out as much as I can while still taking in a healthy amount of calories. I've used various calorie calculators, one of my favorites so far being on http://www.dietitian.com, as well as a few others, and the overall average was 2500-2800 calories for maintainence. My current goal is losing the weight as fast as possible so I can begin my bulk at a decent weight. Of course, Im 100% open to recommendations, so feel free. Anyone have a recommendation on the nutrient macros ive got going on? Also, a question on the cardio. Is it true that interval training is more for gaining endurance than weight loss? Would 30 min. of moderate cardio be more effective than 30 minutes of interval training?
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Ill definitely be changing up the weight training since you made all those points Jayv24. I remember hearing that you should do 3-4 different exercises, 3 sets a piece for each muscle group, but I completely forgot; and sadly, for what I consider a decent amount of research, I haven't heard the term compound exercise till I read that, lol. I actually look forward to the cardio in the morning. Its given me 3x the energy for the rest of the day. As for the trapezius, I hit the uppers in the Lateral Raise, and the uppers&lowers in the Rear Delt and Compound Row. Again though, further recommendation is definitely welcome. What supp/stims would be a good bet? I use caffeine on occasion, but otherwise nothing else.
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If it hurts, it works!!
Group: Advanced Members
Posts: 1745
Member No.: 62544
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I think everything looks good you have 5 "meals" in there, that alone will stimulate your metabolism. HIIT actually does speed fat lose but there are different types, the trick to it is to increase your heart rate will working out, it kinda tricks your body into thinking that your wieght lifting is cardio. And i would recommend staying away from carbs for at least a hour after your cardio, cuz your body is in panic mode because your fat stores have just been attacked so it will try to store your carbs as fat. Another thing you can do is take your temp as soon as you wake up for a week, and document it. A constant low temp means your metabolic rate is low, if thats the case then a thyroid stimulating supplement is in order, i recommend Dicana. Compounds will also be your ticket to success, they utilize several muscles for the exercise, so Incline, Flat, benches with bar or dumbells will help. Squats and Deads are bread and butter, since they incorperate 80% of the muscle in your body. You should take pictures once a week or so, to see the progress that your making. Its a good tool to gauge your progress, and to see what works for you and what doesnt. Gonna Be A Monster!!
Every thing said here is all for role playing purposes. I do not advise or condone any activity that is illegal in the USA. This character is purely for entertainment purpose. Nothing said should be taken as medical advise, consult your physican before taking any kind of supplement or medication.
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Good info bros, all highly appreciated. Ive cleaned my diet up majorly, and lamely enough, I was down with the most ridiculous flu, and didnt exercise a bit for a week, but I upped the calories some, and still lost 2lb this week. Considering I'm back in the gym, thats damn good for results. HIIT 4x week and 2 pyramid days.(60 min starting at 50RPM going up to 70RPM and coming back down, 2 minute warmup/warm down, then every 6 min increasing by .5RPM, at 30 min, decreasing .5RPM every 6 min. Keeps my HR between 160-170. Im looking at adding a cutting stack, and wonder what people think of this as a mix. Green Tea Powder (50% EGCG) (100 gm) ECY Stack 1,3-dimethylamylamine powder (geranium) Acetyl L-CarnitineFor the most park im unsure on how to dose all of it, and ive read with green tea you want at least 400mg of EGCG, so with the concentration above, I suppose a gram would give me 500mg? Ive had my thyroid tested, its normal. Im still working on the weight training routine, trying to perfect it. So far im doing at least 2-3 sets, 15 rep isolation reps per muscle group, and incorporate compounds, still looking up good movements to hit each group on those specific days. Hows that stack look? Should I add anything?
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| QUOTE (Jackler @ Sep 12 2009, 11:03 PM) | Im a 21 year old male, 224lbs, 6ft 1in, most of my weight concentrated in my abdomen area. I'm looking to lose around 40 lbs, then start a bulk.
I've revamped my Diet and Training. Especially the training.
My Gym Schedule:
Sun
Off
Mon
Cardio+Chest Triceps | PecFly/Triceps Extension
Tues
Cardio+Abs
Weds
Cardio+Back Biceps Shoulder | Preacher Curl:Bicep Curl/Rear Delt:Compound Row/Lateral Raise
Thurs
Cardio
Fri
Cardio+Core(LowerBack Obliques Abs Hips Glutes)
Sat
Cardio+Upper/Lower Legs | Leg Press:Curl:Extension:
Cardio is 30 min daily AM, except sunday, mostly Elliptical. Weights are usually PM unless time doesn't allow it.
I was thinking about HIIT but a regular at the gym said it'd only help with endurance, not fat loss.
Cardio on empty stomach, protein/complex carb shake 30 min later)
Diet:
Breakfast: Eggs/Whole Wheat Bread/ham/potato blend 600 cal
Snack: ProteinShake+Complex Carb 200 Cal
Lunch: Pasta/rice Chicken & Vegetables(Usually Broccoli) 600 cal
Snack: ProteinShake+Complex Carb 200 Cal
Dinner: Some type of meat(chicken, pork tenderloin, ham), a cup of vegetables, and a small fruit assortment for dinner. 500 cal
I keep almost all carbs complex, to avoid insulin spikes. Ive seriously upped the protein, and Im watching the carb/fat ratio. So far I think
50P/25C/25F is a good ratio, basically 131g Carbs 262g Protein 58g Fats.
Critique please.
Thank you for all your advice. |
hey there , every one has some problems any way my probs is that my husband want me to put out some weights and here are some tips where you can loose some weight very soon and its a healthy practice Drink water (8-12 glasses per day) - cut soda, and sweetened teas, coffees, and other beverages. Don't do artificial sweeteners, either. Drink fat-free milk. Eat lots of different colors of fruits and veggies. Cut out foods with the words hyrdogenated, enriched, and fructose in the first five items of the ingredient list. Go for 100% whole grains as much as possible - 100% whole grain bread, pasta, and brown rice. Begin an exercise program in the mornings. cheersssssssss
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Training/Diet Revamped
