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2005/10/16, 06:05 PM
Im 5'10" tall male, weigh 250lbs. Am 37 years old. My LBM is approximately 170 lbs. I have been working out for sometime now, about 2 years but religiously for about a year now . At one point I weighed 180lbs broke hip shot up to about 355 lbs and now Im on the way back down. I do the 4 day split on ft trainer and do cardio 5 times a week. Thought maybe calories where to low at 2200 so I raised them to 3200 but still not losing anything. I havent lost any weight in about 2-3 months and Im at my wits end. It seems I bust my ass and eat the same damn thing every day for naught. I need help, suggestions, spells whatever. My goal is to loose 40-50 more lbs. and be cut. Here's my diet:
meal 1
6 oz Chicken, breast,
calories 231 kcals carbs 0 g protein 43 g fat 5 g
2 cups oatmeal
calories 300 kcals carbs 54 g protein 10 g fat 5 g
3/4 tbl Oil, Olive, Extra Virgin
calories 79 kcals carbs 0 g protein 0 g fat 9 g
meal 2
9 oz Tuna fish: canned in water
calories 245 kcals carbs 0 g protein 52 g fat 3 g
1/2 C Chickpeas
calories 143 kcals carbs 27 g protein 6 g fat 1 g
1 c Celery, raw
calories 38 kcals carbs 9 g protein 2 g fat 0 g
1 Apples, raw, with skin
calories 74 kcals carbs 19 g protein 0 g fat 0 g
3/4 tbl Oil, Olive, Extra Virgin
calories 79 kcals carbs 0 g protein 0 g fat 9 g
meal 3
6 oz Chicken, breast
calories 231 kcals carbs 0 g protein 43 g fat 5 g
1/2 C Black Beans
calories 200 kcals carbs 40 g protein 14 g fat 1 g
2 C Brussels sprouts, raw
calories 76 kcals carbs 16 g protein 6 g fat 1 g
3 oz Peanuts, dry-roasted, without salt
calories 109 kcals carbs 4 g protein 4 g fat 9 g
meal 4
6 oz Chicken, , breast
calories 231 kcals carbs 0 g protein 43 g fat 5 g
1 Potatoes, baked, skin, without salt
calories 115 kcals carbs 27 g protein 2 g fat 0 g
1 C Squash, , zucchini, includes skin, raw
calories 35 kcals carbs 7 g protein 3 g fat 0 g
1 Tomatoes, red, ripe, raw, year round average
calories 38 kcals carbs 8 g protein 2 g fat 1 g
3/4 tbl Oil, Olive, Extra Virgin
calories 79 kcals carbs 0 g protein 0 g fat 9 g
1 Apples, raw, with skin
calories 74 kcals carbs 19 g protein 0 g fat 0 g
meal 5
6 oz Chicken, breast
calories 231 kcals carbs 0 g protein 43 g fat 5 g
1/2 C Black Beans
calories 200 kcals carbs 40 g protein 14 g fat 1 g
2 C Spinach, cooked, boiled, drained, without salt
calories 124 kcals carbs 20 g protein 16 g fat 1 g
1 C Lettuce
calories 14 kcals carbs 3 g protein 1 g fat 0 g
3/4 tbl Oil, Olive, Extra Virgin
calories 79 kcals carbs 0 g protein 0 g fat 9 g
total
calories proteins carbohydrates fats
meal 1 610 kcal 53 g 54 g 19 g
meal 2 579 kcal 60 g 55 g 15 g
meal 3 616 kcal 68 g 60 g 16 g
meal 4 571 kcal 51 g 61 g 16 g
meal 5 649 kcal 75 g 63 g 17 g
Total : 3025 kcal 307 g 293 g 83 g
All and any help is greatly appreciated.
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Pain is just weakness escaping the body.
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2005/10/16, 09:23 PM
What's you're workout like? Be specific, also how long have you been on that program? Describe your cardio as well. I've got some more questions...
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2005/10/17, 06:43 PM
Monday
legs Squats x 15 120 lbs
legs Squats x 12 140 lbs
legs Squats x 6 180 lbs
legs Squats x 5 200 lbs
legs Squats x 4 200 lbs
legs Leg Presses x 14 180 lbs
legs Leg Presses x 12 225 lbs
legs Leg Presses x 10 270 lbs
legs Leg Presses x 8 315 lbs
calves Machine Standing Calf Raises x 20 200 lbs
calves Machine Standing Calf Raises x 10 250 lbs
calves Machine Standing Calf Raises x 10 300 lbs
calves Machine Standing Calf Raises x 10 300 lbs
Cardio 45 min on eliptical 60% max
Wendsday
shoulders Dumbell Presses x 20 30 lbs
shoulders Dumbell Presses x 8 45 lbs
shoulders Dumbell Presses x 6 60 lbs
shoulders Dumbell Presses x 4 70 lbs
shoulders Military Presses x 12 140 lbs
shoulders Military Presses x 8 155 lbs
shoulders Military Presses x 6 160 lbs
shoulders Military Presses x 4 170 lbs
shoulders Standing Lateral Raises x 20 20 lbs
shoulders Standing Lateral Raises x 14 20 lbs
shoulders Standing Lateral Raises x 12 20 lbs
shoulders Standing Lateral Raises x 10 20 lbs
triceps extensions x 16 70 lbs
triceps extensions x 8 80 lbs
triceps extensions x 6 90 lbs
triceps extensions x 4 100 lbs
triceps Lying dumbell Extensions x 12 20 Lbs
triceps Lying dumbell Extensions x 8 25 lbs
triceps Lying dumbell Extensions x 6 30 lbs
triceps Lying dumbell Extensions x 4 30 lbs
HIIT Cardio 30 min 80% 1 min maxn 2 min recovery
Thursday
back Deadlifts x 20 120 lbs
back Deadlifts x 8 180 lbs
back Deadlifts x 6 225 lbs
back Deadlifts x 4 225 lbs
back Bent Over Barbell Rows x 20 75lbs
back Bent Over Barbell Rows x 8 120 lbs
back Bent Over Barbell Rows x 6 150 lbs
back Bent Over Barbell Rows x 4 150 lbs
biceps Standing Barbell Curl x 12 80 lbs
biceps Standing Barbell Curl x 8 90 lbs
biceps Standing Barbell Curl x 6 100 lbs
biceps Standing Barbell Curl x 4 100 lbs
biceps Standing Dumbell Curl x 12 30 lbs
biceps Standing Dumbell Curl x 8 40 lbs
biceps Standing Dumbell Curl x 6 45 lbs
biceps Standing Dumbell Curl x 4 50 lbs
45 min Cardio 60% max
Saturday
chest Barbell Incline Bench Presses x 12 150 lbs
chest Barbell Incline Bench Presses x 6 200 lbs
chest Barbell Incline Bench Presses x 5 250 lbs
chest Barbell Incline Bench Presses x 4 300 lbs
chest Dumbell Flat Bench Presses x 12 50 lbs
chest Dumbell Flat Bench Presses x 6 60 lbs
chest Dumbell Flat Bench Presses x 5 60 lbs
chest Dumbell Flat Bench Presses x 4 70 lbs
chest Dumbell Incline Presses x 12 70 lbs
chest Dumbell Incline Presses x 6 70 lbs
chest Dumbell Incline Presses x 5 70 lbs
chest Dumbell Incline Presses x 4 70 lbs
HIIT Cardio 30 min 80% max 1 min max 2 min recovery
Sunday 45 min Cardio 60%max treadmill
Workout abs 3x a week as well
On this program about 6 weeks but as I said been training religously about 1 year.:big_smile:
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2005/10/17, 07:08 PM
How long are your rest periods? Have you ever been on a program design other than body-building protocol? Have you ever been metabolically typed? How do you feel energy wise after your workouts; are you typically sore and/or exhausted or fatigued BUT energized? Describe your abdominal workout in detail.
One thing we're probably going to do is change up your program. For a person of your training age (length of time a person has continuously been involved in resistance training), you're probably going to need to change up your program every 3 to 4 weeks or less, if you've worked out longer.
more questions on the way
dave
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2005/10/17, 08:00 PM
When you say rest I suppose you mean sleep, I get 6-7 hrs a night. Work about 12 hrs a day, workouts are normally around 1 1/2 hrs. Never been on any other type of program and never been metabolically typed. I'm not really sore after a workout but a day or so later I'm sore. For example I do triceps wendsday and they are sore thursday and friday. I am pretty amped up after a workout I do my cardio at the end and the endorphines kick in.
Abdominal workout:
Monday, Wendsday, Friday
Crunches 3 X 30
Leg raises 3 x 30
Machine seated twist 3 x 30 150Lbs.
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2005/10/17, 08:29 PM
First off, stay FAR away from those seated twist machines. They are known for causing severe shearing injuries of the lower (lumbar) spine! We'll get back to the core (abs) in a minute.
Actually by rest I meant inbetween sets and exercises, but sleep was going to be the next question, so that's good! :)
The Metabolic Typing Diet book by William Wollcott and Trish Fahey is about 7 or 8 bucks and you can find it at any major bookstore (I call it the diamond in a sea of turds, because it's hard to find stuffed inbetween all of those worthless diet books!). There is a self test that gives you a huge jump start on what foods are OPTIMAL for your unique metabolic type. I'll elaborate on exactly what metabolic typing is, but I will say this now...it is NOT a diet, it is a lifestyle based on hundreds of years of science, observation and logic/common sense.
Damn! 12 hours huh? How many days per week and what type of work do you do? Be specific; give me a typical day physically and mentally.
We definately need to change your program up more often. Body-building protocols, like any other protocols, work for a limited time (based on individual factors) and need to be changed up in a scientifically proven way. There are many different types of program designs that can be tinkered with to suit your individual needs, some of which include:
*Circuit Training/Resisted-Cardiovascular Training
*Maximum Strength Training
*Neurological Adaptation Training (my personal design)
*German Volume Training (a "balls-to-the-walls" body-building protocol)
There are many more that we can use.
Ahh more questions...When do you workout and is it pretty set in stone because of your schedule? What is your posture like? By this I mean do you tend to slouch or lock your knees when standing. Another way to help me is to stand with your back to a wall and make sure your heels and head also touch the wall. Take your hand and flatten it out (like a stop sign...hope that helps) and try to stick it inbetween the wall and your lower back. Tell me what you find. Do you perform your cardio for reasons other than cardiovascular/weight reduction? By this I'm asking whether you run for please or relaxation, etc.
You're abdominal program definately needs to be altered. Another thing I need you to self test is when you perform your leg raises, check to see what your lower back is doing and let me know. With your crunches, do you perform them from the floor/bench or on a stability ball? Once again....please,please,please stay away from those twist machines (Interesting note: more injuries are incurred in gyms every year on machines than free weights)!
I look forward to your responses.
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2005/10/17, 08:59 PM
Im a local truck driver, 5 days a week, lots of in and out of the truck probably 40-50 times a day. Alot of sitting I'd say out of a 12 hr day 6 of it is sitting. Its a stressful job. I normally workout from 5pm -6:30pm. I get up around 3:00 am daily except for Saturday and Sunday. I have a tendency to slouch, I do not lock my knees, I have a slight curvature of the spine nothing really noticeable, just been told by Doctors during physicals. When I stand against the wall there is a gap at my lower back. When I do leg raises I put my hands under buttocks next to lower back, there is quite a bit of space between my lower back and the floor. I perform crunches on the floor. I do cardio for weight reduction, about 5 years ago before I broke my hip and gained all the weight I use to run for shear enjoyment I ran mega miles as my wife would say, was running 40 plus miles per week, LOVED the high I got from running, would like to get there again, but to heavy weight not coming off. :big_smile:
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2005/10/17, 09:00 PM
As for metabolic type will have to wait till I get to Barnes and Noble
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2005/10/18, 07:53 PM
Took an online metabolic test, 9 questions. Scored a 75 said I was Protein Type. As to rest between sets 1-3 min depending on fatigue level.
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2005/10/18, 10:08 PM
What I'll most likely do is set you up on a 3 to 4 week circuit-type program depending on other individual factors. One of which is that I need more info on your hip injury and any other significant orthopedic injuries; or any muscle tears, etc. Keep in mind since I can't actually be there to do a FULL assessment of any possible musculoskeletal, emotional, chemical/nutritional, electromagnetic, ect. dysfunction that you currently have that this will limit my effacacy.
Another question I have is what type of facility do you currently work out at and what do they have at your disposal?
As for your metabolic type, being a protein type, as a male, this isn't all that surprising. This is primarily because of where we (humans) all came from and what type of food was available. Now depending on the site, they will most likely recommend around a 70 to 30% ratio (protein and fats to carbs) which is more of a guideline than a rule (keep in mind though, that you should stay close to this ratio on a regular basis).
I also noticed that since you eat 5 times per day, you're eating more frequently than the average American...which is good, so don't stop that. One thing I do recommend is that you eat more of your food earlier in the day and less as the day turns to evening. Also if you want to eat more often, go right ahead and break up your meals into one or two more snacks/meals.
Now normally I'm not one to go after number of calories since that's not nearly as important as WHAT you eat, 3000+ might be a LITTLE much if weight loss is your goal. Now don't go over-board and reduce it down to the 2200 that you mentioned you were at previously (The World Health Organization...WHO, states that any diet under 2700 calories for a male is considered starvation! Even if the numbers are close to this, it's still a shocking number considering most diets...especially doctor prescribed diets which are rarely over 1,500 calories!).
More tips: try to eat as much raw vegetables as possible (fruits as well, but limit them compared to veggies, due to your metabolic type), and all organic if possible.
Severely limit your grain/bread intake (plenty of info on why). If you drink juice make sure it's fresh squeezed and stay far away from store-bought...no matter what the label says. Unless it's fresh squeezed, you're drinking mostly sugar! With that in mind, stay away from sugar in all it's ugly forms: sucrose, fructose, maltose, dextrose and it's dangerous chemical cousins: sucralose (splenda), aspertame (equal) (tons and tons of info that'll scare the hell out of you). In the General Exercise Forum in the main post menu, I have a post under the title "milk and caesin" that will give you a new view on milk that may forever change your habits...that is if you drink the stuff at all.
Reguardless of what the lay media, "experts", diets books and the like say about fat and oils, they are not only necessary for survival, they are GOOD for you. Especially for a protein metabolic type like yourself. Of course it all depends on the QUALITY of the fats and oils...remeber, garbage in, garbage out! A Mcdonalds burger is not the same as ground beef from your the grocery...on the same hand, that ground beef isn't the same as organic, range-fed beef!
Do you have pain when you run now?
By the info you've given me about your lower back during your self test, I will be able to help alleviate any postural dysfunction and possibly any low back pain as well.
Have you calculated your 1RM (100% of your 1 rep max) in exercises like:
Pushing Movements: Dumbell, Barbell, etc
Pulling Movements: Seated Cable Pulls, Bent-Over Barbell Rows, etc.
Squats
Deadlifts
Have you ever performed any rotational-type exercises on a cable pulley machine? If so, have you noticed any problems?
I probably will have many more questions, but I'm getting a much better picture of where we need to go. If you have any questions on the nutritional info that I've presented, ask away.
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2005/10/19, 04:45 PM
I broke my hip about 5 years ago, fell off the side of my truck. I have no pain whatsoever from the injury now. I have a slight curvature of the spine, experience some lower back pain towards the end of my day. I suffer from no emotional disorders. Pretty much I'm a guy who broke his hip a few years ago was pretty much couch riddin for about 9 months and gained alot of weight, I've taken off most of it but have hit a plateau and have not lost anything in about 3-4 months. I'm muscular by nature, it's in the genes, all the males on fathers side of the family are. My diet is pretty close to the ratio you suggest. When you say limit grain/bread intake are you talking mostly about bread? Your not talking about rice and oatmeal are you? Also I'm right around 3000 calories, does that seem good or should I lower it? Speaking of fats mine are mostly monounsaturated from olives and olive oil, so I'm good there right? Does my menu above seem ok, is there anything I should change? I do experience some shine pain when I run? I have never calculated my 1RM. Speaking of splenda, I'm a coffee drinker and use about 8 packets of splenda a day for my coffee and oatmeal. Is that a bad idea, if so what should I use to sweeten?
nellyboy I thank you very much for all the attention you have been giving me.:cool:
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2005/10/19, 05:05 PM
The gym I workout at has all sorts of machines, ellipticals treadmills, bikes, stairclimbers, free weights. They have alot of stuff.
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2005/10/20, 09:26 PM
Absolutely no problem! Glad to be in a position where I can be of help! Thank you!
Right off the bat, let's get you off splenda (and coffee if possible...I know it's tough, but depending on the amount of coffee you're consuming per day, will affect your ability to lose these last few pounds proportionately). Why is splenda bad?
Let's start off with the fact that it has elements of CHLORINE in it! Off the top of my head, it's 600 times sweeter than regular processed, bleached sugar! Aspertame is about 400 and has many now well-known side effects. Sucralose is the actual name of the product in the splenda and to this date there is no long-term research on the effects on humans! Also according to the FDA, it has been shown to be only 98% pure; which may not sound all that bad until you consider that the other 2% consists of lead, arsenic and methoanol! MMMMMM arsenic and lead.
The hip injury sounds like it's mostly healed up, although I'd have to do a complete physical assessment to be 100% sure, otherwise I'm just guessing.
When I'm talking about grain, I'm talking about ALL grain...use it sparingly. Unfortunately the information that we've been "fed" through institutions concerning the food pyramid was wrong...way wrong. The reasons for this are far beyond the scope of this, but if you're wanting more info on this, I'll give you references that can give you background info.
You might want to back off the calories a tad bit, only a couple hundred though since you don't want your body going into starvation/survival mode.
As for the fat issue, there is alot of debate whether saturated fat is good for you or not. Well, the research that I've done, and of course hundreds others, leads me to recommend eating SOME saturated fats....BUT they must be from quality sources. This means either organic or at the very least, the highest quality meats from your local butcher. The fats that need to be completely avoided are trans fats, Hydrogenated oils, canola oil, soy, corn and safflower oil, cotton seed oil and sunflower oil. Fat is necessary for survival as well as vitality for instance:
Saturated fats
*Constitute about 50% of cell membranes
*Play a vital role in the health of our bones
*Protect the liver from alcohol and other toxins
*Enhance the immune system
*Surround the heart
Sources of good fats
*Animal Meats
*Fish *Fresh if possible because of the pollution to our oceans
*Organic Eggs
*Raw Nuts
*Avocados
*Olive Oil (Cold-pressed)
*Flaw seed oil
(referenced from "You are What You Eat" Audio Series by Paul Chek
Your "shin splints" are most likely caused from not enough proper warmup ie. stretching, low-intensity, pre-exercise movement, etc.
I'll be back on again tomorrow, since I have to work at 5:30, I'll have to keep this short, sorry.
David
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2005/10/22, 09:59 PM
Ok another EXTREMELY important question.
What medications, over-the-counter drugs and/or suppliments are you currently on?
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2005/10/22, 10:03 PM
I was reading some more info on sucralose this week and I really want to impress upon you to elimate this from your diet! Please! My god, this stuff is exactly like aspertame only newer! Sorry, if you want more info on why, just let me know and I'll show you some more. (one that blew me away is that one of the key ingredients is an old WW1 biowarfare chemical!)
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2005/10/23, 10:13 AM
I Take a multi vitamin in the morning, 3000 mg of fish oil caps. through out the day with meals and 25 mg B6, 50 mg Zinc, 500 mg of magnesium each night. I take L-Glutamine after workout 5mg. Thats about it. So whats thye plan, have taken it easy this last week in anticipation of a new program.:big_smile:
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2005/10/23, 03:40 PM
Ok I'm going to give you a set of protocol that is a little more condusive for weight loss. If you have any questions on what I'm recommending, just let me know. Also if there is anything that induces pain in your hip (or any other area for that matter) stop the exercise and we'll find you another one. Here we go!
Nutrition, nutrition, nutrition! Try to elimate grains, sugars, processed foods, fats that are hydrogenated, partially-hydrogenated, pasteurized milk, artificial sweeteners, caffiene, ect. Don't try to do them all at once, simply eliminate one of these issues at a time. Without proper nutrition, the exercise is never going to get you where you want to go.
Stretching:
Since I can't be there to do comparative range of motion assessments, you'll need to stretch your major muscle groups and make notes as to which groups seem too tight. These will be the stretches that you'll perform prior to your resistance program. I know this isn't very scientific, yet it's amazing that if you stretch what is short and tight and strengthen what is long and weak, how much of a benefit you'll recieve. There are many different techniques/theories on stretching, so let me know what you use and we'll adjust if need be.
Resistance Training:
Length of cycle: 3 to 4 weeks
Number of Sessions per Week: 3 to 5
Number of Circuits per Session: 2 to 4
Amount of Rest per Circuit: 2 to 4 minutes
Amount of Rest per Exercise: 30 to 60 seconds
Tempo of Each Rep: Moderate Down/No Hold/Moderate Up
Number of Reps Per Exercise: 12 to 15+
Number of Exercises per Session: 6 to 8
*Exercise Selection
-Squats of any type (Dumbbell, Front Barbell, Back Barbell)
-Deadlift of any type (Dumbbell, Sumo, Standard, ect.)
-Pushing Movements of any type (Dumbbell, Flat Bench Barbell, Standing Cable Push)
-Pulling Movements of any type (Seated Cable Rows, Standing Bent-Over Rows, Shrugs, ect.)
-Twisting Movements of any type (Cable Wood Chops, Russian Twists on a Stability ball, Standing Weight Plate Twist,ect)
*If you notice, these are all multi-joint movements. This is designed for a reason. The more muscles involved in a movement, the more energy is required to perform them correctly. Order these exercises so that the most challenging (neurologically) are first in the workout session. Also space out the types of movements so as not to exhaust one body part. Ex.
First Circuit:
Front Squat @55 to 65% X 15 Rest 60 seconds
Cable Wood Chops (low pulley) @55 to 65% X 15 Rest 60 sec
Stability Ball Dumbbell Push @55 to 65% X 15 60 seconds
Dumbbell Deadlift @55 to 65% X 15 Rest 60 seconds
Bent-Over Dumbbell Rows @55 to 65% X 15
Rest 2 to 4 minutes
Second Circuit:
Back Squat @55 to 65% X 15 Rest 60 seconds
Cable Wood Chops (high pulley) @55 to 65% X 15 Rest 60 sec
Flat Bench Dumbbell Push @55 to 65% X 15 Rest 60 seconds
Standard Barbell Deadlift @55 to 65% X 15 Rest 60 seconds
Seated Cable Rows (Pronated Grip) @55 to 65% X 15 Rest 60 seconds
Rest 2 to 4 minutes
Third Circuit:
Back Squat @55 to 65% X 15 Rest 60 seconds
Standing Plate Twist @?lbs X 15 Rest 60 seconds
Flat Bench Barbell Push @55 to 65% Rest 60 seconds
Back Extensions @ ?lbs X 15 Rest 60 seconds
Seated Cable Rows (neutral grip) @55 to 65% X 15 Rest 60sec.
Rest 2 to 4 minutes
Fourth Circuit:
Back Squat or Leg Press @55 to 65% X 15 Rest 60 seconds
Russian Twists @ ?lbs X 15 Rest 60 seconds
Incline or Decline Barbell Push @55 to 65% X 15 Rest 60 sec.
Back Extensions @ ?lbs X 15 Rest 60 seconds
Seated Cable Rows (Supinated Grip) @55 to 65% X 15
As you can see, with each circuit, the exercises decend in neurological demand (energy demand). Also this is just an example, so you can switch out and add exercises that better suit your needs, wants and availability of equipment in your facility.
If you have any more questions, feel free to ask away! Good luck!
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