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[tevwill]

Im 30yrs old, 6 3, 237. I started working out 9 months ago. Ive lost over 20lbs since but have been the same the last couple months. I strength train at least 5 days a week and I have just added 30min cardio sessions to my workouts to try to lose 10lbs. For the most part I eat healthy but I havent eliminated pizza,burgers and wings from my diet.ple months. I strength train at least 5 days a week and I have just added 30min cardio sessions to my workouts to try to lose 10lbs. For the most part I eat healthy but I havent eliminated pizza,burgers and wings from my diet. I take at least 2 50g protein shakes a day as well as a multi b vitamin, magnesium and fish oil.

Todays diet...
breakfast... 4 slices of pizza.

snack... protein shake and two tangerines

lunch... regular bowl of spaghetti w meat and fruit cocktail

snack.... 2 more tangerines

after workout...protein shake

dinner... pinto beans with onions corn and turkey ham


Todays workout...

Legs... sqauts x4 , single leg press x3 leg curl x3 calf raises all till failure.

Shoulders... shrugs x4 smith raises x4 front and side dumbell raises x 8
all pyramid sets done until failure.

Cardio 30 min on treadmill avg heart rate 140.

This is pretty much a typical day except I do abs every other day.


Well thats whats going on here... any help or ideas appreciated thanks.

Will H

[katiesuarez]

Hi Will,

Congratulations on your weight loss! You are off to a great start.

Your diet definitely needs work. The first thing I noticed is that you are consuming too much fruit and not enough veggies. Fruit is okay with breakfast, but not throughout the day. The rest of your meals should include fibrous, green veggies. Try to eat something from the Brassica family everyday such as broccoli, cabbage, Brussels sprouts, mustard greens, kale, cauliflower, etc… You also need lean protein with every meal. Swanso wrote a great article in the diet section titled “Read Before Posting…” that would be beneficial to your diet plan.

Some of the best exercises to include in your workouts would be deadlifts, squats, lunges, bench press, rows, pull-ups, chin-ups and dips. Read some of the recommendations to get ideas for a good weight routine.

Best of luck to you!

[swanso5]

- if you haven't continued to oose then you haven'[t progressed your training and/or diet
- if training 5 days a week with wts tghen you must be folloeign a bodybuilding split whivch never got anyone slim so full body workouts should be what you're doing
- adding 30mins of cardio won't burn any fat...there's a difference bwt burning calories and burning actual bodyfat...what difference is that you say? sprinters vs mararthon runners that's what
- you only need protein shakes straight after wt workouts and that's it
- far too may carbs...far far far too many
- as suggested read the sticky
- for training search the waterbury method by chad waterbury

[tevwill]

Thanks for the tips yall,

I usually eat alot of veggies, brocolli being my favorite if I could just stop mixing in the cheese... I will try the others you suggested Katie... By the way I dont eat that much fruit, I was working next to a tangerine tree and couldnt stop eatin them...


Swan, I do work a split because thats what my partner does and we started together in March but our goals are basically opposite. Him wanting to add weight and me trying to lose it. The only reason I have been able to lose weight is because I stayed doing cardio after he left the gym everyday. About 3 months ago I stopped doing cardio and did abs everyday because my gut was almost gone. Just last week I started cardio 7 days a week and abs everyother day combined with my strength workouts 5 days a week.

I have to protein shakes 50g, based on what I was told my demands where .8gr per lb. is that wrong?

Also my diet is a work in progress, thank you both for the suggestions...

Thanks, Will

[swanso5]

- cardio wt loss is exactly that, wt loss not fat loss
- well i can't pick your training partners for you but it's not ideal...either way a bodybuilding split won't help either of you
- abs and cardio...waste of time...lift heavier, eat better and it's as easy as that
- .8g is too littel if you're training properly...that recommendation is for sedantary people, not exactly olympians

[vamp]

up the protein to 1 gram per lb and take one day completely off, not 7 days cardio. Rest is as imprtant as the workouts. 2x per week on a non-wight day, make the cardio HIIT. on weight days keep cardio to a moderate 20 minutes after weights and for that 6th day make it a good recreational cardio for about an hour or so.

cheers

[tevwill]

alright well my instructor told me that if I do cardio for 30 min a day after working out that from minutes 20 to 30 I will be burning fat if I keep my heart rate between 120 and 140 anything higher I would be burning muscle. The first 15 min I do HIIT. I also have heavy days where I do exercises in the 3 to 6 rep range and light days where I burn out on lighter weight 12 to 50 rep range.

[vamp]

already I don't like your trainer, sorry.

steady rate cardio tends to burn more muscle than fat over time regardless of heart rate. Here's a secret... YOU are always in aerobic activity unless you are doing Anaerobic activities such as resistance training and sprints. Sleep is aerobic.

by doing sprints/intervals you burn the glycogen in the bloodstream and muscles during the hard pace, during the lighter pace you're body replentishes itself from stores (fat) and allows it to mobilise into the blood stream for use.

So.. by doing a 2 minute warm up on the elyptical followed by 5 sprints at 1 minute with 2 minute easy pace between them you are using up all the ready energy you have available. Then do a 5 minute real easy pace to mobilise the fat. Now do a 15 minute easy/moderate steady pace to burn this fat.

Straight steady paced cardio takes much longer to mobilise fat, tends to use more muscle for energy, and finally each time it will take longer and longer to do what you want it to do. This is because your body wants to be more efficient and use less energy to do the same job each time you do something. So this is also why progressive weight lifting (anaerobic, non-efficient) in the long run is better for you than straight cardio for fat loss because muscle increases the metabolism, stready rate cardio will eat your muscle and thus lower your metabolism.

I may not have said this completely by the book but you should be able to understand where we are coming from when we talk about HIIT and weights being better for fat loss than steady paced cardio.

Steady paced cardio is still great conditioning for your heart, lungs and overall cardiovascular health, hence why I believe in doing it once a week. Cheers.