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 21 yrs old male 225lbs 6'1.5 I started a diet/workout routine last Monday...I eat 2 eggs 2 bacon strips and a cup of cereal every morning...450 calories 25g protein. I eat 500ish calories 3 - 4 hrs later...from a lean pocket, banana, turkey sausage, chicken breast something like that....then for dinner I eat a steak or chicken breast with some veggies..600ish calories...I take a scoop of protein after lifting 25g's 100 calories. I run for 30min 5 days a week burning 320ish calories every run a little over 2 miles...i try to keep my heart rate around 130-150...i take it up to 180 for a little... I workout 3 days a week. I do my run at around 11pm-12noon and i lift at around 6pm....I do super set workout like Monday today ill run for 30min and ill do steam room for 5-10min then when i go back ill lift for 40min....doing bicep to triceps workout with no break in between exercises and sets...ie..bicep curls to skull crushers back to curls back to crushers find 2 new exercises and go on....I do abs every day..wed i lift chest back abs...fri i lift shoulders traps lower back abs....i lay off leg workouts cause i run everyday and i want to avoid over training... on days that i don't lift i extend my cardio to 45min..i steam room 5-10min after i lift too and I drink allot of water 10-16 cups a day.... cardio 30min m,w,f...45min t,th....lift 40min m,w,f.....rest sat sunday What kind of results should I expect after a month...I know my diet isnt perfect I only eat around 120g of protein daily and I drink on the weekends plus I eat a pizza once a week and ill have some brownies once a week this is just example foods that i eat on my rest days Saturday and Sunday.... Last Monday i weighed 225lbs today I went to the gym and before anything I weighed 230lbs after my workout and steam room i weighed 227...does this make sense? i gained 5 lbs my first week of diet and working out?? My arms, legs, abs, back, chest and neck basically everything feels harder and bigger but in my experience there should not be a 5lb gain when u start a diet and workout routine to loose weight.. What is going on?? Am i going to loose the weight i want to? my goal is at least 10lb this month (30 days)... I wanna get down to 195 ish...
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Can i buy some Pot from you?
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| QUOTE (ins @ Sep 21 2009, 08:48 PM) |
Last Monday i weighed 225lbs today I went to the gym and before anything I weighed 230lbs after my workout and steam room i weighed 227...does this make sense? i gained 5 lbs my first week of diet and working out??
My arms, legs, abs, back, chest and neck basically everything feels harder and bigger but in my experience there should not be a 5lb gain when u start a diet and workout routine to loose weight..
What is going on??
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You're probably getting fatter or its water weight. its not new muscle. Not in a week. Especially when youre only taking in 120 grams of protein a day. You mentioned youre eating brownies and pizza and you seem iffy on how many cals youre consuming. "350ish" isnt exactly a precise calculation. Im not sure how Fat you are. But figure out your LBM. if your LBM is 175, take in at least that much protein everyday (and thats just to maintain lbm, you'll need 1.5 to 2 times that to grow) 25 grams of protein post workout is low. Shoot for at least 40-60 grams. All of your meals should be around 50 grams of protein. Id lay off the brownies and pizzas if youre trying to lose weight. Are you by chance following Lorken's cutting diet? 
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If it hurts, it works!!
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Posts: 1745
Member No.: 62544
Joined: 31-January 05
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sounds like innacurate calorie counting, and your putting to much stress on your body with not enough clean food. So your body is producing lots of cortisol and making you gain fat. Cheating once a week is ok when dieting down, but with the way your eating your actually blocking the good macros that you need to build muscle and burn fat.
Rules!
Beer is bad, it raises estrogen and makes you fat
All meals need to be high in protien
Never consume carbs by themselves, it will make you get fat
Carbs should be low glycemic, except post workout
40-60 grams of protien and 30-50 grams of carbs immediatly post workout, for cutting.
Replace carbs with Essential Faty Acids
Sugar will be stored as fat, bad brownies.
Consume the least amount of processed food as possible, it will make you fat
Follow these rules and you will have losts more success.
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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yea bacon almost every single morning...so what 2 strips 90 cals and some protein.....and yea i cheat a little once a week..what i don't understand is..if i was eating bad and now im eating clean, exercising and drinking plenty of water then why am I not shedding the lbs? yesterday I weighed in at 226 at the gym so atleast im coming back down to the weight i started at, but what the fuck? I always lose atleast 5lbs on the first week of my diets...
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If it hurts, it works!!
Group: Advanced Members
Posts: 1745
Member No.: 62544
Joined: 31-January 05
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lean pockets, bacon, cereal? thats not eating clean, if its better than what you normally eat then im kinda worried about your health. Clean foods are: whole grain breads, nuts, fish, chicken, lean ground turkey, steak (kinda), white rice, brown rice, veggies, fruits, 2% or skim milk, egg noodles, split peas, kindey beans, oatmeal, granola, cream of wheat, eggs (kinda), egg whites, grape nuts, orange ruffy, tuna, shrimp. Theres lots more but i think you get the point. Maybe if you try to give us a detailed log of what you eat for one day then we could help you clean it up. As long as your 100% completely honest about it, im sure we could tweek it so you get better results. 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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Iron Sinuses in the making.
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Joined: 31-August 06
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DUDE. lean pocket? turkey sausage? cereal? BACON?! Clean up your diet man, those are the exact things you have to stay away from. Replace your carbs with something like baked sweet potatoes, oats, long grain brown rice, ezekiel bread. protein sources should be from lean beef, chicken breast (no KFC stuff) and fishes (salmon, mackerel, tilapia, etc). Stay away from dairy products too. Opfor+Mary Jane (married since 12.1.07) 
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Ungeared. Small and weak :(
Group: Advanced Members
Posts: 2868
Member No.: 97904
Joined: 5-January 06
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| QUOTE (ins @ Sep 21 2009, 08:48 PM) | | What kind of results should I expect after a month...I know my diet isnt perfect... |
Well at least you KNOW you're diet isn't perfect. Clean it up...Lean protein sources, low glycemic carbohydrates, and healthy fats (EFA, omega-3's) are all g2g. A suitable meal plan for someone wanting to gain muscle and los fat would be something like this... Meal 1 - 2 whole eggs, 1 cup egg whites, 2-3oz sliced, lightly seasoned chicken breast/top sirlion/fish, a few steamed broccoli florets. Half a grapefruit, handful of almonds or tbsp of natty pb. Meal 2 - 1 can of tuna (low sodium preferred), drizzled with olive oil, sprinkled with lemon pepper...light vinegarette dressing over a spinach salad. Meal 3 - Turkey meat balls (buy some skinless boness turkey breast and ask your butcher to run it through the grinder...twice)...brown rice with steamed kale...make a light vinegerette dressing for the greens using flax seed oil, sesame seeds, and apple cider vinegar. Meal 4 - 3-4 hard boiled eggs sliced with some multi-grain/nut/spelt bread...garden salad on the side...again get creative with either olive oil or flax seed oil for a dressing... Meal 5 - grilled top sirloin, baked yam, kale/brocolli/asparagus on the side...have a tbsp of natty pb afterwards to mimic dessert... Meal 6 - 1 cup ff cottage cheese with chopped pineapple blueberries raspberries etc. As a carb source in the AM, you can sub in a bowl of oatmeal, with raisons and cinnamon...kinda kills any sweet tooth cravings if you get them... Of course, supplementation comes after you've already got your diet dialed in...do the calculations I bet your getting at least 30 grams of protein in at every meal...especially if your keeping the meat portions around 5-6 oz Hope this helps. A cheat meal once a week is OK if you're just trying to get back into shape...
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If it hurts, it works!!
Group: Advanced Members
Posts: 1745
Member No.: 62544
Joined: 31-January 05
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^I wouldnt do fruit at night, to much sugar. I would taper carbs from morning to night, last meal should only have trace carbs. But you dont have to get all fancy with it, i keep it really simple. Upon waking: Whey isolate/concentrate mix 40grams meal 1: 2 eggs, wheat toast, fruit, Milk 2% ( i dont eat much first thing in the am ) meal 2: ground hamburger, white rice, taco seasoning meal 3: ground turkey, white rice, green chilli's, taco seasoning, Milk 2% PostWOmeal 4: 8oz chicken breast, apple. Whey iso/conc 60grams, 50-100 MWS meal 5: Steak 8-10oz, brocolli, Milk 2% meal 6: lemon pepper tuna, Milk 2% in my Casien protien shake( MHP Probolic ) You can use this for cutting or bulking just adjust the amounts of food for your disired goal. I can eat the same thing everyday it does bother me. If you cant do that then just mix it up, and remeber small frequent meals increases your metabolic rate. 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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Ungeared. Small and weak :(
Group: Advanced Members
Posts: 2868
Member No.: 97904
Joined: 5-January 06
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| QUOTE (DownTown @ Sep 25 2009, 01:09 PM) | ^I wouldnt do fruit at night, to much sugar. I would taper carbs from morning to night, last meal should only have trace carbs.
But you dont have to get all fancy with it, i keep it really simple.
Upon waking: Whey isolate/concentrate mix 40grams
meal 1: 2 eggs, wheat toast, fruit, Milk 2% ( i dont eat much first thing in the am )
meal 2: ground hamburger, white rice, taco seasoning
meal 3: ground turkey, white rice, green chilli's, taco seasoning, Milk 2%
PostWOmeal 4: 8oz chicken breast, apple. Whey iso/conc 60grams, 50-100 MWS
meal 5: Steak 8-10oz, brocolli, Milk 2%
meal 6: lemon pepper tuna, Milk 2% in my Casien protien shake( MHP Probolic )
You can use this for cutting or bulking just adjust the amounts of food for your disired goal. I can eat the same thing everyday it does bother me. If you cant do that then just mix it up, and remeber small frequent meals increases your metabolic rate. |
yea man...im somewhat of a food connosieur can't eat the same meals day in and day out...especially if i want to stay on track - the foods have to come in a variety. dt the 'dont eat carbs at night' thing is myth started by low-carb advocates...you're fine as long as what your eating has a relatively low glycemic load... I'm not saying go out and use fruitcups to sweeten up your cc...but comon bro you gotta live...and one of the pleasures to life is consuming wholesome nutrious meals...and trying different things not the same thing everyday. you CAN have your cake and eat it too (well not literally)...just gotta be creative in the kitchen, thats all. oh and btw pineapple is low-medium on the gi scale and is freaking delicious...im talking real chopped up pieces of pineapple not the fruitcup or canned shit.
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Gained 5lbs first week of diet, is this normal
Dude, bacon every single morning? 
