Hi,
I have been going through the forms from last couple of days and then realized mistakes done from the last 10 months. I am 5'8" and currently weighing 144 lbs. I was weighing 164 lbs in the last April with full body fat. I then decided to do some exercise. Starting from May, I went to apartment gym daily (6 days a week) focusing more on cardio. I lost about 25 lbs and weighed 135 lbs in September. I then decided to do some strength training. As apartment gym equipment is limited (no free weights), I was doing only machine exercises combined with cardio. I had continued this for four more months and didn't see much results. From January fourth week, I am going to office gym which had a good number of equipments including all free weights. Then I had decided to go with the following exercises for 5 weeks.
Monday - Chest/ABS
Tuesday - Biceps/LATS/ABS
Wednesday - Off
Thursday - Shoulders/Traps/ABS
Friday - Triceps/ABS
All these days, I was doing exercise for about 2 hours 15 minutes. I decreased cardio time (jogging 10 minutes after doing the above exercises). Still I got fat. Here is diet routine.
6:15 AM - Protein Bar (Pure Protein Bar - 20 gms protein)
6:40 AM - Start Work out
8:20 AM - Finsih Work out and then 10 minutes jogging
8:40 AM - 500 ml of Fat free milk with Banana
9:20 AM - Breakfast with Cereals (Honey with Almonds, Post)
9:30 AM - 10 minutes walk to office
10:30 AM - Tall Latte with non-fat milk (I get tired and have coffee to boost me up)
12:30 PM - Lunch (Brown rice with poultry/tofu or fish with steamed veggies or 12 inch subway chicken breast sandwich)
4:00 PM - Will have a Yogurt parfait (not regularly)
6:30 PM - 4 boiled egg whites
8:00 PM - brown rice/wheat bread with any curry
9:45 PM - Go to bed
I was not concentrating on legs assuming that the cardio will take care of it. But once I started reading the forums, I realized that I was doing scrap exercises all these days. I still got a some fat and have more side fats in the abdominal area. I want to get rid of the fat and gain muscle (like big chest, shoulders, biceps etc).
While reading forums, there were two kinds of routines mentioned upper/lower split * 4 and full body * 3. I would like to change complete routine. Currently I can lift 110 Chest Press, 25 lbs for bicep curls etc. Which way is better for me based on all the above conditions?
Any help will be really appreciated?
I think I have provided enough description.
Need Urgent Help
Moderators: Boss Man, cassiegose
Thanks for the reply..
Actually I have extra fat on the side abdominal. So I worked 2 days on the sides and one for upper and one for lower abdominal.
As I was doing more than 2 hours of exercise, I didn't add up daily calories intake. As I said, after starting weights from January, I am seeing results (slight improvement). But still, as all others suggested 2 hours is more and I would like to optimize the time by doing some quality exercises.
As per your suggestion, I can enhance diet. main goal is to get rid of the fat (chest area, abdominal area, thighs and butt) and gain muscle. I am looking for a target weight of 150 - 155 lbs (at the most).
I am thinking of going either 4 * upper/lower split or 3 * full body which ever is more beneficial. Also, when do I spend time on the cardio (to get rid of fat) ?
Actually I have extra fat on the side abdominal. So I worked 2 days on the sides and one for upper and one for lower abdominal.
As I was doing more than 2 hours of exercise, I didn't add up daily calories intake. As I said, after starting weights from January, I am seeing results (slight improvement). But still, as all others suggested 2 hours is more and I would like to optimize the time by doing some quality exercises.
As per your suggestion, I can enhance diet. main goal is to get rid of the fat (chest area, abdominal area, thighs and butt) and gain muscle. I am looking for a target weight of 150 - 155 lbs (at the most).
I am thinking of going either 4 * upper/lower split or 3 * full body which ever is more beneficial. Also, when do I spend time on the cardio (to get rid of fat) ?
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the east coast man
- STARTING OUT
- Posts: 12
- Joined: Mon Mar 03, 2008 11:54 pm
hey master_m
i agree with Sarah on the Abs. the abdominal muscles are just like any other muscle and you don't want to train them that much, as that would be over-training and in the end make the abdominals appear "tired" and not firm.
for the cardio, in the morning on the empty stomach is the best time, i believe. also (those who feel the need to correct me go ahead), after you are done lifting is a good time as well. personally, that's when i do cardio but it's up to your preference.
i agree with Sarah on the Abs. the abdominal muscles are just like any other muscle and you don't want to train them that much, as that would be over-training and in the end make the abdominals appear "tired" and not firm.
for the cardio, in the morning on the empty stomach is the best time, i believe. also (those who feel the need to correct me go ahead), after you are done lifting is a good time as well. personally, that's when i do cardio but it's up to your preference.
-
Christopheel
- REGULAR
- Posts: 931
- Joined: Sun Jul 01, 2007 9:23 pm
Bascis For overall fitness :
Heavy Movement
1h max per workouts
Cardio ? Stick with 20mins max, interval/sprint training
Proteins bar are shit, eat whole food
After workout, take a proteins shake (Whey/egg)
30g healthy fats a day
The three first meal, add a fruit, for every other meal add veggies
Eat solid proteins every meal
Spot reduction is impossible
---
Workout :
You should do 3xweek full body workouts,
Include Deadlifts, Squat, Lunges, Bench Press, Row, Chin-up Pull up to your plan
A week could look like :
Workout A
Sprint
Workout B
Sprint
Workout C
OFF
OFF
Fat Lost :
You need to make a calories deficeit ... But not undereating, you can loose fats at 2.2k calories ...
King of fat lost/6packs ?
Heavy Exercises
Diet
HIIT
That was a little guide, I,ve surely forgot a thing or two but seems ok.
Heavy Movement
1h max per workouts
Cardio ? Stick with 20mins max, interval/sprint training
Proteins bar are shit, eat whole food
After workout, take a proteins shake (Whey/egg)
30g healthy fats a day
The three first meal, add a fruit, for every other meal add veggies
Eat solid proteins every meal
Spot reduction is impossible
---
Workout :
You should do 3xweek full body workouts,
Include Deadlifts, Squat, Lunges, Bench Press, Row, Chin-up Pull up to your plan
A week could look like :
Workout A
Sprint
Workout B
Sprint
Workout C
OFF
OFF
Fat Lost :
You need to make a calories deficeit ... But not undereating, you can loose fats at 2.2k calories ...
King of fat lost/6packs ?
Heavy Exercises
Diet
HIIT
That was a little guide, I,ve surely forgot a thing or two but seems ok.
Hi there,
Thanks for the replies.
Also, I forgot to mention that daily consumption of water is about 3-4 liters.
I have few more questions?
Do I need to take meal before workout ( I was taking a protein bar before)?
Do I gain muscle (in all areas) if I follow the 3 * full body workouts ?
Is 2200 Calories is enough for me (as I am planning to do a workout for about 1 hour including cardio and getting fear of reducing the weight) ?
Do we need to do extensive cardio after the workout?
I read somewhere that we need to keep on changing the exercises for every 4-5 weeks as our body become habituated with the exercises. Is that true?
I am consuming 1 liter of fat free milk daily. Is it good or bad ?
What are best exercises for reducing the side abdominal area?
Sorry if I asked more number of questions.
Thanks for the replies.
Also, I forgot to mention that daily consumption of water is about 3-4 liters.
I have few more questions?
Do I need to take meal before workout ( I was taking a protein bar before)?
Do I gain muscle (in all areas) if I follow the 3 * full body workouts ?
Is 2200 Calories is enough for me (as I am planning to do a workout for about 1 hour including cardio and getting fear of reducing the weight) ?
Do we need to do extensive cardio after the workout?
I read somewhere that we need to keep on changing the exercises for every 4-5 weeks as our body become habituated with the exercises. Is that true?
I am consuming 1 liter of fat free milk daily. Is it good or bad ?
What are best exercises for reducing the side abdominal area?
Sorry if I asked more number of questions.
-
the east coast man
- STARTING OUT
- Posts: 12
- Joined: Mon Mar 03, 2008 11:54 pm
well, for cardio after working out.. i try to do a half an hour at 4.7 mph or so (starting at 2.0 or 2.5 and speeding up from there). workouts take me about a half an hour. so that's an hour total of lifting/cardio. the speed is obviously up to you and whatever you feel comfortable with.
you're body does plateau after so many weeks. plan to combat this is to never have the same workout every week really. i switch the order and what exercises i do everytime. another thing to do is switch it up when you hit the plateau and feel like you aren't making any gains anymore. hope that helps
you're body does plateau after so many weeks. plan to combat this is to never have the same workout every week really. i switch the order and what exercises i do everytime. another thing to do is switch it up when you hit the plateau and feel like you aren't making any gains anymore. hope that helps
- bodypart workouts are terrible, full body or lower/upper workouts are theway to go...more is not better in this case...more quality is better though
- you only need to train abs with 1 exercise per workout but you need to make it a full body, type exercise such as prone ab braces, side ab braces and variations of these...don't worrk about isolating sides, it's all 1 muscle anyway so it can't be done
- no legs??? they're only the biggest muscle you have....
- cardio is "energy eficicent" meaning the more you do it, the easier it gets from getting fitter so you use less calories each time you do it and if calrie intake is the same, you end up eating more than you're expending...again more is not better and 2hrs a day is no good...cut to 1 hr of high quality exercise x 5hrs/week
- no bars, shakes are alright but solid protein is even better...fruit and solid proetin is even better than that
- i'd have a protein shake than some oatmeal after training
- then for the rest of the day have solid protein, veg and salad...not exciting by any means but it gets the job done
- depending on how you tolerate it you could have some rice, bread or pasta at lunch but i wouldn't have it at any other time than that as it provides energy and energy not used will mostly store as fat
- search the waterbury program by chad waterbury for a good easy program
- you always gain muscle all over, not in one spot...same with losing fat although you'll gain/lose from some spots quicker than others
- start at 15 calories per pound of bodyweight with a break up of 33% carbs/protein and fats
- if diet is proper than you won't need a lot but 2 session of interval training can be handy but do as the program says
- maybe cut down on the milk a little...again it depends how you handle it
- clean eating is the best exercise for abs as well as heavy multi joint exercises
- you only need to train abs with 1 exercise per workout but you need to make it a full body, type exercise such as prone ab braces, side ab braces and variations of these...don't worrk about isolating sides, it's all 1 muscle anyway so it can't be done
- no legs??? they're only the biggest muscle you have....
- cardio is "energy eficicent" meaning the more you do it, the easier it gets from getting fitter so you use less calories each time you do it and if calrie intake is the same, you end up eating more than you're expending...again more is not better and 2hrs a day is no good...cut to 1 hr of high quality exercise x 5hrs/week
- no bars, shakes are alright but solid protein is even better...fruit and solid proetin is even better than that
- i'd have a protein shake than some oatmeal after training
- then for the rest of the day have solid protein, veg and salad...not exciting by any means but it gets the job done
- depending on how you tolerate it you could have some rice, bread or pasta at lunch but i wouldn't have it at any other time than that as it provides energy and energy not used will mostly store as fat
- search the waterbury program by chad waterbury for a good easy program
- you always gain muscle all over, not in one spot...same with losing fat although you'll gain/lose from some spots quicker than others
- start at 15 calories per pound of bodyweight with a break up of 33% carbs/protein and fats
- if diet is proper than you won't need a lot but 2 session of interval training can be handy but do as the program says
- maybe cut down on the milk a little...again it depends how you handle it
- clean eating is the best exercise for abs as well as heavy multi joint exercises
Hi swanso5,
Thanks for your detailed reply. I will follow your guidelines. I do have some questions.
I cannot find Prone ab braces and Side ab braces in google. Can you explain/suggest me how to do this ?
Do I need to take any meal before workout ? I am planning to do the workout from 7-8 AM. Also could you suggest me the best workouts and how long should I continue?
Thanks for your detailed reply. I will follow your guidelines. I do have some questions.
I cannot find Prone ab braces and Side ab braces in google. Can you explain/suggest me how to do this ?
Do I need to take any meal before workout ? I am planning to do the workout from 7-8 AM. Also could you suggest me the best workouts and how long should I continue?
- search "neanderthal program cressey" in google and something will come up with a program and there is pictures and description in there..there's 2 parts to the rogram so you'll need to check both but i think part 4 of article series should have them both in it
- yes have breakfast as prescribed above (banana, oatmeal)
- search program as prescribed too (the waterbury method by chad waterbury)
- yes have breakfast as prescribed above (banana, oatmeal)
- search program as prescribed too (the waterbury method by chad waterbury)
Hello swanso5,
I got the pictures. Thanks. So here is what I am planning for the diet.
6:30 AM - OatMeal with Banana
7:00 AM - Start Workout
8:15 AM - Protein shake with a fruit (Probably Whey Protein. If this is not good can you suggest any ?)
9:15 AM - Cereals
10:30 AM - Latte with non-fat milk (I am not sure whether I can avoid this or not ?)
12:30 PM - Lunch (Brown rice with poultry or fish with steamed veggies or subway sandwich)
4:00 PM - Try to get another small meal with solid protein (Would be very helpful if you suggest anything)
6:30 PM - 4 boiled egg whites
8:00 PM - Brown rice with any curry (prefer to have small meal).
Can you suggest me whether the above mentioned diet looks good or not?
I got the pictures. Thanks. So here is what I am planning for the diet.
6:30 AM - OatMeal with Banana
7:00 AM - Start Workout
8:15 AM - Protein shake with a fruit (Probably Whey Protein. If this is not good can you suggest any ?)
9:15 AM - Cereals
10:30 AM - Latte with non-fat milk (I am not sure whether I can avoid this or not ?)
12:30 PM - Lunch (Brown rice with poultry or fish with steamed veggies or subway sandwich)
4:00 PM - Try to get another small meal with solid protein (Would be very helpful if you suggest anything)
6:30 PM - 4 boiled egg whites
8:00 PM - Brown rice with any curry (prefer to have small meal).
Can you suggest me whether the above mentioned diet looks good or not?
Coudl go with a better Carb source than Fruit after workouts. If shake has any in good, if not, aim for something simple like some high GI stuff. Potatos, Rice, Wholegrains etc etc.
A bit of Wholegrain toast would work, and pretty fast.
I'd ditch the Subway option, as you've less control over your Cals, whatever you chose, the other options are better.
Yes, you can avoid Latte. The body doesn't require Caffeine to live, or function in any way to knowledge, and most Caffeine sources like that will just have a mild interferance with things like Iron absorption, and possibly a few other Micronutrients too.
If you want something good for 4:00 try something like Low Fat Cheese.
Not sure of the point of a few Egg Whites, about 90 mins before curried food. You could have them with Wheat toast for example, and add a Yolk in there for things like Lutein, Fat soluble Vitamins etc etc as 1 yolk a day won't be a big problem.
I'd eat it about 30 minutes earlier as well, so the last 3 meals are evenly spaced over a 4 hour period. Keeps meal times a bit more regular per day.
A bit of Wholegrain toast would work, and pretty fast.
I'd ditch the Subway option, as you've less control over your Cals, whatever you chose, the other options are better.
Yes, you can avoid Latte. The body doesn't require Caffeine to live, or function in any way to knowledge, and most Caffeine sources like that will just have a mild interferance with things like Iron absorption, and possibly a few other Micronutrients too.
If you want something good for 4:00 try something like Low Fat Cheese.
Not sure of the point of a few Egg Whites, about 90 mins before curried food. You could have them with Wheat toast for example, and add a Yolk in there for things like Lutein, Fat soluble Vitamins etc etc as 1 yolk a day won't be a big problem.
I'd eat it about 30 minutes earlier as well, so the last 3 meals are evenly spaced over a 4 hour period. Keeps meal times a bit more regular per day.
- no fruit needed after workout, it doedn't repleinsh the muscles as good as sugar does
- shake then cerial straight after it
- i'm pretty sure you could avoid it if you tried...it's not gonna put on 100pds but you should have energy from your workout so i'd rather a solid meal here instead as you should be ready to eat again 60 - 90mins after shake/cerial
- well if your at work than tuna and raw veg is pronably the easiest option you can anywhere and it only takes 5mins
- add veggies/salad to eggs
- as amy winehouse says "...i can't have no rice before bed, swans said no, no, no.."...maybe have 2 eggs and veg / salad for 2 meals
- shake then cerial straight after it
- i'm pretty sure you could avoid it if you tried...it's not gonna put on 100pds but you should have energy from your workout so i'd rather a solid meal here instead as you should be ready to eat again 60 - 90mins after shake/cerial
- well if your at work than tuna and raw veg is pronably the easiest option you can anywhere and it only takes 5mins
- add veggies/salad to eggs
- as amy winehouse says "...i can't have no rice before bed, swans said no, no, no.."...maybe have 2 eggs and veg / salad for 2 meals
- just get the biggest tub you can get for the cheapest price...none are really different any other
- make sure you get a low carb one though (less than 20g carbs per 40g serve) in case you need it as a meal replacement
- go the same diet i reckon but leave out the opost training meal so you'll only have simple type carbs for breakfast
- eggs are fine...there's more good than bad fats in them no matter how many you have
- make sure you get a low carb one though (less than 20g carbs per 40g serve) in case you need it as a meal replacement
- go the same diet i reckon but leave out the opost training meal so you'll only have simple type carbs for breakfast
- eggs are fine...there's more good than bad fats in them no matter how many you have