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Author: [Food & Fitness] Topic: Workout/ Weight Loss Help
kuddish send a private message View Space | Blog | Friends | Playbook |
kuddish
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#1
Posted: 3/10/2011 2:10:35 PM

I weigh 226. Want to lose 30 pounds in a little over 3 months.

I have been working out 5 days a week.

Cardio 3 days---At least an hour.

Lift the other 2 days.

I have been eating around 1500-1800 calories a day. Cut drinking out.

However I'm struggling to lose weight. I have a sit down job so i know that does not help but i do get up every hour and walk around at least 5-10 min.

Any tips on how to break through? I have been working out for about a month and have seen minimal weight loss. I will admit my clothes feel better just not seeing it on the scale.

Thanks!

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searchwarrant send a private message View Space | Blog | Friends | Playbook |
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#2
Posted: 3/10/2011 6:43:22 PM

What's your routine on those 5 days K? (consecutive I hope not) Once I get a grip on that I might be able to help.

I assume you're always changing up your cardio exercises each time with different movements an rest. Patience is key - overtraining is a quick way to increase fat and get nowhere.

 

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bigbill365 send a private message View Space | Blog | Friends | Playbook | My Sportsbook: Bellagio |
bigbill365
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#3
Posted: 3/10/2011 6:45:51 PM
Man weight loss is the easiest thing ever illl give u a sample of
supps-protein powder,pre workout (jacked)and a multi vitamin
1.chest/triceps-abs
2back/bic-abseps
3legs-abs
4shoulders/traps-abs
5chest/triceps-abs

now after each session bust out 20 minutes cardio ull loose so much fukin weight u wont even have to worry about counting calories because you will be burning through a garbage load
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kuddish send a private message View Space | Blog | Friends | Playbook |
kuddish
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#4
Posted: 3/10/2011 6:48:47 PM
QUOTE Originally Posted by searchwarrant:

What's your routine on those 5 days K? (consecutive I hope not) Once I get a grip on that I might be able to help.

I assume you're always changing up your cardio exercises each time with different movements an rest. Patience is key - overtraining is a quick way to increase fat and get nowhere.

 

I do interval training between running and eliptical Monday wed fri.

Tues Thur I lift.

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kuddish
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#5
Posted: 3/10/2011 6:49:15 PM
QUOTE

Originally Posted by bigbill365:

Man weight loss is the easiest thing ever illl give u a sample of
supps-protein powder,pre workout (jacked)and a multi vitamin
1.chest/triceps-abs
2back/bic-abseps
3legs-abs
4shoulders/traps-abs
5chest/triceps-abs

now after each session bust out 20 minutes cardio ull loose so much fukin weight u wont even have to worry about counting calories because you will be burning through a garbage load

So you are saying lift all 5 days and knock out some cardio after them?

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#6
Posted: 3/10/2011 6:55:05 PM
yeah all 5 days either take a day off in the middle or just take saturday and sunday off either way ull have 2 days rest.and after weight traing u dont have to go as long on the cardio because ull already be tapping into ur fat storage
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kuddish send a private message View Space | Blog | Friends | Playbook |
kuddish
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#7
Posted: 3/10/2011 7:11:39 PM
QUOTE

Originally Posted by bigbill365:

yeah all 5 days either take a day off in the middle or just take saturday and sunday off either way ull have 2 days rest.and after weight traing u dont have to go as long on the cardio because ull already be tapping into ur fat storage

Since I'm looking to lose weight and gain lean muscle should i do More reps?

Also how long should i be lifting for each day?

Thanks for all the help

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#8
Posted: 3/10/2011 7:18:52 PM
as far as reps i would try to find a weight u can do 10 reps till about failur and go up in weight from there i would reccomend keeping the reps between 6-10 with 3 sets a exercise.and if u r doing cardio after i would keep ur weight training to around 45 minutes.examle
Bench press-3x10
decline bench-3x10
skull crusher-3x10        3 sets 10 reps
close grip bench-3x10
dips-3x12

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searchwarrant send a private message View Space | Blog | Friends | Playbook |
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#9
Posted: 3/10/2011 8:05:07 PM

2 on 1 off. When I say one off I mean you do absolutely nothing - avoid the gym completely. Good variation on cardio - no more than 20 - 22 minutes.

Supps on protein you deep six all powders - they are bullshit. Eat 4-6 srambled egg whites. Toast and some fruit before you walk in.

Above the grouping of muscle training is all wrong.... respectfully. May work for some but no way do you train that way.

Drop sets at a fast rate. 30 minutes tops to wrap up your muscle. No talking, no bullshit and move directly to cardio while your HR is up.

That's the short of it. BB is a science.

 

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searchwarrant send a private message View Space | Blog | Friends | Playbook |
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#10
Posted: 3/10/2011 8:09:47 PM
QUOTE Originally Posted by kuddish:

So you are saying lift all 5 days and knock out some cardio after them?

Good lord no. When you lift weights you are breaking a muscle apart. That muscle needs to develop during rest. Rest and repair is when the physiology of muscle growth and tone takes form.

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RickeM send a private message View Space | Blog | Friends | Playbook |
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#11
Posted: 3/10/2011 8:29:03 PM
So you weigh 226. How tall are you? What does your diet look like? Give me an example of what you eat on a daily basis.
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#12
Posted: 3/10/2011 10:16:13 PM
when i lost my weight i stopped eating fatty, greasy garbage foods.

ran 3 miles on an eliptical 5 days a week

did only sit ups and push ups.  went from 215 to 165 from a time of april to november.  then i started lifting and maintained cardio and sit ups and push ups.  i wanted to get all the fat off of me before i put muscle on top of fat and got all smoothed over.  many different ways to do it, many different body types, that worked for me and changed my life.  now i maintain at 183 to 190 year round.
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#13
Posted: 3/10/2011 11:05:04 PM

No offense to anybody but the eliptical is soft. You have to crank up that incline all the way, use no arms, dig in uphill just to break a hard sweat.

Get on the stair climber or free climber. You don't see people on those for a reason. Too difficult.

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#14
Posted: 3/10/2011 11:12:06 PM
QUOTE Originally Posted by thisguyiswise:

when i lost my weight i stopped eating fatty, greasy garbage foods.

ran 3 miles on an eliptical 5 days a week

did only sit ups and push ups.  went from 215 to 165 from a time of april to november.  then i started lifting and maintained cardio and sit ups and push ups.  i wanted to get all the fat off of me before i put muscle on top of fat and got all smoothed over.  many different ways to do it, many different body types, that worked for me and changed my life.  now i maintain at 183 to 190 year round.
fat doesnt make you fat, excess cals make you fat....

losing weight is as simple as calories in vs calories out
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#15
Posted: 3/10/2011 11:13:35 PM
im too drunk to right now for this
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searchwarrant send a private message View Space | Blog | Friends | Playbook |
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#16
Posted: 3/11/2011 3:48:00 AM

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#17
Posted: 3/11/2011 7:19:11 PM
QUOTE

Originally Posted by RickeM:

So you weigh 226. How tall are you? What does your diet look like? Give me an example of what you eat on a daily basis.

I'm 5'10.

I eat lean meats, High Fiber cereal, fruits..(not to many vegetables), fiber one bars or protein bars, Low Fat dairy.

No Red Meat, Ranch, Mayo, etc.

On the go a-lot so i eat subway a lot. I always get chicken with onion, spinach, pickle, jalapenos, and Green Pepper. No condiment (if i do mustard) no cheese.

I have a sit down job but try to get up every hour for about 5 min or so.

I will say that i drink diet pop and want to kick the habit but that is the hardest thing for me so far.

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#18
Posted: 3/12/2011 2:22:46 PM
QUOTE Originally Posted by RickeM:

fat doesnt make you fat, excess cals make you fat....

losing weight is as simple as calories in vs calories out

to each their own
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searchwarrant send a private message View Space | Blog | Friends | Playbook |
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#19
Posted: 3/13/2011 12:30:57 AM

Reads like you're doing fine Juddish, just be patient., mix up the cradio, don't spend a lot of minutes on the weights other than to increase your HR before your cardio.

Good job.

Btw...where do ya train in Ca?

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#20
Posted: 3/14/2011 4:51:15 PM
QUOTE Originally Posted by searchwarrant:

Reads like you're doing fine Juddish, just be patient., mix up the cradio, don't spend a lot of minutes on the weights other than to increase your HR before your cardio.

Good job.

Btw...where do ya train in Ca?

I moved back to Michigan so I workout at the gym.

I do see weight loss and believe that I'm putting on Muscle. I took a pic of myself Feb 1st and took one just now. I look thinner just the scale is not really showing it.

I just have that spare tire that i always see and when i lose weight it seems to get smaller everywhere but there.

How many days a week should i workout 5 or 6?

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#21
Posted: 3/15/2011 1:33:07 AM
QUOTE Originally Posted by kuddish:

I'm 5'10.

I eat lean meats, High Fiber cereal, fruits..(not to many vegetables), fiber one bars or protein bars, Low Fat dairy.

No Red Meat, Ranch, Mayo, etc.

On the go a-lot so i eat subway a lot. I always get chicken with onion, spinach, pickle, jalapenos, and Green Pepper. No condiment (if i do mustard) no cheese.

I have a sit down job but try to get up every hour for about 5 min or so.

I will say that i drink diet pop and want to kick the habit but that is the hardest thing for me so far.


Exercise like the majority of diet plans do not control hunger and cravings which is why it is ineffective as a weight loss tool over the long haul.  If you want to ultimately lose weight you do not need to exercise at all but if you enjoy exercising and notice more muscle mass and toning then continue to do so.  My advice would be to switch to fatty meats such as rib eye steaks or medium ground beef.  This will keep you satiated for longer periods and help you avoid snacking cravings.  Red meat is healthful and contains an abundance of essential nutrients as long as its not processed meat. Contrary to what we have been told, eating fat does not make you fat.  What makes you fat is excess amounts of insulin and insulin is only produced in high doses in the body when carbohydrates are consumed. Insulin is a fat storing hormone.  Cut down or cut out the simple sugars and refined carbohydrates.  This way your blood sugar will remain stable and the insulin secretion will kept to a minimum. High fiber is good when you eat carbs as it will slow down the insulin spike.  Try not to eat at Subway because it is full of simple carbs (white bread). The bread alone contains a ton of carb and sugar which will cause a rapid release of insulin in your body which in turn will take that glucose and store it as fat in you fat stores in the belly. Potatoes should be avoided as well.  Also the constant fluctuations in blood sugar will make you feel hungry constantly. You need to tap into your fat stores and the only way to do that is to eat a low carb diet. Don't eat too much fruit as it contains the sugar - fructose which has proven to be harmful in higher doses and fruit does not keep you satiated. You can get all the nutrients you need from fresh meat (not processed meat) and low carb vegetables. Diet soda needs to be cut too because even though it does not contain any sugar the sweet taste tricks your body into thinking its consuming a sugary beverage and the body will react by secreting insulin hence more fat storage. Remember that most people who lose weight on the majority of diets including low fat diets will eventually gain all the weight back that they lost because those type of diets are not sustainable for long periods of time and leave the person constantly hungry and unsatisfied. A low carb diet is very satiating because of the high saturated fat and protein and is sustainable long term. Low carb will also reduce any inflammation you have in your muscles and joints. Cut out the dairy as well, it contains lots of carbs, and it contains the sugar galactose which is not as sweet as table sugar but will still cause a significant insulin spike. Cut out fruit juices if you drink them as they are loaded with sugar. If you must eat bread then choose rye bread because it is a whole grain bread and contains very little sugar and less carb than white or brown bread and it is lower on the glycemic index. If you continue to work out make sure you give your body at least 2 days a week of rest. Rest is an important part of any workout plan. Eat a diet consisting of 60% fat, 20% protein, 20% carbohydrate. The amount of calories you eat are not as important as the type of calories you eat. If you eat 1800 calories a day then ideally only 360 of those calories should be carbohydrate. Try and consume about 50-75 grams of carb a day on average. If you eat this way you will notice significant positive results in 3 months. 
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