Hi! I am fairly new to this and would like some advice. I am a 35 year oild male @ 6'0" and 225 lbs. In Nov. I weighed a whopping 250lbs. Through primarily diet I have dropped the 25 lbs. I started back to lifting in Jan and I have seen some gains. My weight loss has come to a stop and I need some advice. What should be my caloric intake? Do I need to ramp up my cardio to get the weight (fat) off? Below is my
workout routine and a day of my diet.
Breakfast -
Oatmeal w/ raisns and sliced almonds
Snack- Raisins or apple
Lunch- 6" sub on wheat-roast beef and Turkey (lettuce only)
Snack-yogurt, mixed nuts
Dinner-
Grilled chicken, green beans
Snack- milk 2% or yogurt
I have been trying to stay at 2200-2400 calories a day. Is this enough?
I workout with weights on M,W, & F
Monday- Chest and Triceps
Flat Bench 180x8x4
Incline 135x8x3
Decline 135x8x3
Flys(Dumbell)50x10x3
Tricep-Pushdowns 75x10x3
Skull Crushers 60x10x3
Kickbacks 25x10x3
The triceps are down as a superset.
Wednesday-Back/Biceps
Lat Pulldowns 100x10x3
Bent rows 60x10x3
Good Mornings 135x10x3
Rear lat Pulldowns 80x10x3
Biceps-
Preacher Curls 3 sets of takeoffs 10 per/drop weight total of 30 reps per set.
Hammer curls(dumbells)25x10x3
Friday-Legs and Shoulders
Squats 185x10x4
Leg Ext 90x10x3
Reverse Curls 75x10x3
Calf raises 150x__x3 Go until fatigue
Shoulders
Dips-3 sets 10
Military Press 60x10x3
Shrugs 150x__X3 Fatigue
Am I on track. Each workout takes about 1 hour. I do cardio on the off days. T, TH, & Sa. Precor at the weight loss course for 30-40 minutes. Do I need to up the cardio to continue to drop the weight. Any idea what that weight would be? I am a large framed person. I was thinking about 205-210? Thanks for any help and advice you can provide. I also signed up today for the Premier membership(to access the calorie counters etc. ) Thanks again!!
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