ShapeFit.com

[paintball26]

I'm 17 and I am 5'11". I weigh 188 pounds (was 235 on October 29th 2006.) I have hit a Plateau in my weight loss. Doing an online body fat test, I'm at 19%.

I'm looking to gain muscle mass and to decrease body fat. It is summer time, so I have 10 weeks off of school to just concentrate on my fitness levels.

Upperbody= Bench Press, Incline Bench, Pectoral Flys, Weighted Dip machine, Curl machine

Lowerbody= Leg Press, Hamstring curls, Lat machine

Abs= Weighted crunch machine, Oblique twist machine

Cardio= 22:30min ( three 7.5 minute miles)

Sprints- 8 x 25 yard sprints

I realized after the week was over that it wasn't very well constructed
last week:
Sunday- Upperbody, Abs
Monday- Lowerbody, Cardio, sprints
Tuesday- Upperbody, Abs
Wednesday- off day
Thursday- Lowerbody Cardio, sprints
Friday- Upperbody, Abs
Saturday- offday

I will be going on Vacation for the next 4 weeks and won't have access to a gym, so I'm hoping to do a fatloss/ cardio diet for that time and then go to muscle building diet after. I will have access to a very selected amount of free weights and will still lift.

I have read the diet section and know pretty much what I will need to eat. what changes should be made to wight loss diet for the bulking period?

[swanso5]

- single joint and machine exercises have no place in most programs, let alone fat loss one's (flies, curls, leg press, ham curls, pulldowns, crunches, twists)
- same thing with steady state cardio
- you don;t need the above cardio if doing sprints
- do "your body is a barbell by alwyn cosgrove while your on holiday then when you get back do the waterbury method by chad waterbury
- post your meals

[paintball26]

I play lacrosse in the spring, so I was doing the Cardio and sprints to keep conditioned. Will this hinder my fatloss?

ok I will keep up with the sprints and possibly add a few more

is there a site with pictures for the "body is a barbell". I can find it, but I was wondering if a site just showed all the pictures too.

I am currently writing my meal plan and I should have it posted by Tuesday. I'm trying to make it so I don't get bored and let my motivation slip.

I've seen reviews for chad waterbury's plan and they seem really good

[swanso5]

- you can do both but you don;t need them in the same...personally i'd do 1 sprint session, 1 interval training session, 3 wt sessions and then let a clean diet do the rest
- what sprints do you do now?
- pop them in google or youtube, you'll find them
- well fat loss nutrition generally isn't exciting so grin and bear it

[paintball26]

-I don't know the name of the sprints.I'm thinking suicides, but I might be mistaken.
-sprint 60 feet, sprint back, there, back (thats one set) I do 3

-What are some "realistic goals" that I can have when I go back to school in 2 months?

-I forgot to mention that on this month long vacation I will be swimming atleast 2 hours a day for the first 3 weeks and will be probably swimming 5+ hours a day the last week while lobstering+ spearfishing

[swanso5]

realistic goals...add muscle and decrease fat...you don't need a number...you're gonna find it hard with all that swimming aren't you? time and energy wise...

[paintball26]

- that goal makes sense

-Well theres only one way to find out

-I'll adjust it so I workout in the morning before I do anything

[HOUSTON TEXAN]

I was literally in the same boat not too long ago. I was 17 just came down from 235lbs but still had fat. Listen to swanso.

[paintball26]

- well I found a gym closeby and bought a membership, so should I start with the waterbury method?

[swanso5]

i'df still have you start with your body is a barbell

[paintball26]

ok I'll continue with that

I'll post my meals for the last 3 days either tonight or tomorrow morning

[paintball26]

Thusday:

1/4 cup of skim milk
1 cup of special K

1/2 Turkey Sandwich
1/2 potato
veggies (corn,peas,green beans, carrots,broccolli, cauliflour)


Workout

Protein shake

1/2 Turkey Sandwich
1/2 potato
veggies (corn,peas,green beans, carrots,broccolli, cauliflour)

Ground turkey meat
Taco shells + a few tostidos A little too big of a meal
salsa
cheese - shreded
lettace




Friday

banana
1 cup special K
1/4 cup of milk
2 egg whites

Protien bar - was in a rush (bout 30g of protein, 30 grams of carbs,10g of fat)

1/2 turkey sand
salad
veggies
1 red potato

6 oz. of lobster
corn
steamed veggies

porkchop - before bed



Saturday



banana - 15min before
1 bowl of Special K
1/4 cup of skim milk

workout
protein shake

steamed veggies
1 10oz. can of chicken

Protein bar

chicken sandwich with buffalo suace
(wheat bread)
small sliver of cake- grandparents made it and I couldn't say no =)

protein bar

[swanso5]

go to diet section and read "read before posting..."

there's plenty of work we need to do to get this right

[paintball26]

posted twice

[paintball26]

I haven't had access to a computer the last few days

Diet

11 am
banana (15 minutes before the rest)
1 cup Special K(protein Plus)
1/4 cup of skim milk

2 pm
1/2 turkey sandwich ( 1 thin slice of wheat bread, 150g of turkey breast)
about a cup of steamed broccoli, cauliflour, and carrots

4:30 pm
100g of canned chicken over 3 cups of steamed carrots, corn, greenbeans, and peas

7:30 pm
1/2 turkey sandwich ( 1 thin slice of wheat bread, 150g of turkey breast)
about a cup of steamed broccoli, cauliflour, and carrots

10:30 pm
100g of canned chicken over 3 cups of steamed carrots, corn, greenbeans, and peas

-I eat about every 3 hours I'm awake
- I usually sleep between 12:30am-11 am
- I eat salads if I am hungry still, which ussually isn't the case