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2006/06/12, 10:53 AM
Okay, I'm really back this time! When I started working out and eating right on January 31st of 2005, I was at 330lbs. By Thanksgiving, I was down to 243. I fell off the wagon and my weight got back up to 271. I've been back on track about 5 weeks and I'm seeing really good results. I'm down from 271 to 258. I'm 5'10" and my goal is to lose 58lbs, tone up and add lean muscle. So, I'm eating right and following a weight training plan off this site and throwing in some cardio sessions as well. Here's what I'm doing. Tell me if I should modify it or if I'm doing too little or not enough. Thanks!
MONDAY
6:30 am - 30 mins of cardio
5:00 pm - Weights (back/shoulders/biceps/abs)
TUESDAY
5:00 pm - 40 mins of cardio
WEDNESDAY
6:30 am - 30 mins of cardio
5:00 pm - Weights (chest/triceps/forearms)
THURSDAY
5:00 pm - 40 mins of cardio
FRIDAY
Rest day (no exercise)
SATURDAY
3:00 pm - Weights (legs)
SUNDAY
I always try to mix it up and do something different -- HIIT, spinning, hiking or kickboxing class.
Any advice would be appreciated.
Thanks in advance!
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Dave
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Eu achei um amor que é bom para mim...
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2006/11/22, 04:30 PM
This program should be good for losing fat. However, don't forget about your diet. Proper diet is just as important, if not, more important than exercise. Good luck!
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2006/11/22, 05:18 PM
I agree with this reply....calories expended is what you are after. I.E..getting healthy.
Add in a quality diet that is consistently below maintenance on average and you will succeed. This diet has to take into affect all of the energy expenditure you are doing, so factor this in. Too little calories with all of the work you are doing and you will again fall off the wagon from sheer exhaustion.
Really is a 'fine line' in dieting. Don't be too extreme, adjust as needed, not as you 'want' it to happen. Weight loss is rarely linear, so don't panic if you don't see a lb. a week or 2 lbs. per week or something. It comes off in stages so to speak.
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Quoting from dgjesu3:
This program should be good for losing fat. However, don't forget about your diet. Proper diet is just as important, if not, more important than exercise. Good luck!
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Maximus from Gladiator....Strength and Honor!
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2006/11/24, 07:36 AM
welcome back, davidday!
Looks like you are on track!
As bb1fit pointed out, don't get too low calorically and keep up the workouts.
Good to see you are still working towards your healthier lifestyle!
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There is more to us than we know. If we can be made to see it, perhaps for the rest of our lives we will be unwilling to settle for less.
Kurt Hahn
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2006/11/30, 12:38 AM
Hey i'm just starting working out and a have a bunch of questions:
1- how long do i have to wait after i eat to start a workout? i usually dont wait long enough and i end up getting some serious reflux, stomach cramps side stiches etc when on the treadmill.
2- i havnt lost any weight in the past 2 months of woking out, yet everyone tells me i lost weight, so i guess the fat got replaced by some muscle. it does show that i lost fat. is this a good sign?
3- i have really muscular legs from wakeboarding, and skateboarding so i dont really train them, should i?
4- my workout is as follows:
-start with 30 minutes variable intensity run (estimated 300-320 calories)
- 3 sets of 10-12 reps biceps, triceps, shoulders, chest
as for the weights i usually am unable or struggle to complete the last 2 reps of the last set. is this good or should i put more/less weight?
- 3 sets of 20 reps crunches (any more and my abs start to cramp)
- 3 sets of 20 reps lateral abs
if i have time ill do an extra 5 minute intense run on the treadmill.
between sets i usually wait 30-45 seconds before starting another set.
im 5'9 and weigh about 162lbs, my main issue is a beer belly and not very attractive pecs. my goal is to lose those and the excess fat on my arms. i dont want to body build, i just want to look atheletic.
my diet is as follows:
breakfast: 2 slices brown bread with ham, veggies and an occasional slice of lowfat cheese
lunch : salad bar avoiding whatever has mayo pasta or potatos
dinner: steak/chicken breast or fish with a side of mixed veggies
(lunch and dinner are sometimes switched)
i work out about 3 times a week, ill either substitute a day at the gym for a game of squash or add one in. on days i dont work out at the gym, ill do 20reps 3 sets of sits ups and lateral abs (each), 20 reps 3 sets push ups, 20 reps 3 sets of squats and 20 reps 3 sets of calf raises.
an advanced bodybuilder friend of mine gave me his leftover hydroxycut hardcore, ive just started them and still take 1pill/day, do u advise against this?
im not big on the emperial metrics so ill say that i weight about 73-74 kg and i want to reach say about 68-69kg.
i think ive given all the relevant history, so any advice i can get will be great. remember i dont want to look massive as my frame is allready naturally large, i just want to look fat free... do u recommend protein supplements as well?
thank you for everything in advance
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