Doing much better but need some tips

[BigCbaby50]

I have used this site by reading questions and answers. I dont ask many questions because most are already answered before I get to them. When first posting I weighed in at around 280. I am now down to 250 or so. I have just returned from the Fire Academy and Im looking to turn it up a notch so I am going to post my quite simple plan. ANY advice is good.

7:00am Whey Tech by Body Tech Protein Shake 180 Cals 3 grms fat 6 carbs

7:30am 1 Lean-EFX Fat burning and Multi vitamin

11:30am whey Tech by Body Tech Protein Shake 180 Cals 3 Grms fat 6 Carbs

2:30pm 1 Lean EFX Fat burning and Multi vitamin

5:30pm Chicken and Veggies w/ rice (Sometimes Tuna, or Lean Red meat)

I am doing 20 mins. of cardio every other day with weight training on days off from cardio.

This is a much bigger break in cals than I have been allowing myself. I seem to be stuck in a rut for the past few weeks. I was taking in about 2000 now im planning on cutting back to 1500 if possible. Of course im drinking 1 gallon of water daily as well. Here are a few pics of my progress:

[DBZ Status]

alright man you seem to have a good plan but i can critique it a little bit for ya. First in the morning when you just have your protein shake. You should probably take in some complex carbs as well. If you dont eat carbs and just protein your body will turn some of the protein into carbs (glucose). I am not saying a lot maybe a small sweet potatoe just in the morning or oatmeal.

Also i wouldn't cut your calories down anymore then 2000. First of all i dont know if u track your diet but i do know that you have to eat 5200 calories a day to weigh 250 lbs roughly. If you try and drastically change your diet your body is going to think its starving and try and hold on to every oz of fat you got! Also when u stop dieting studies will show you will be more prone to put the weight back on if u stop working out. I remember readind about that i forget what studies they were *sigh

So I think you should longer cardio to burn more calories. Also eat the majority of calories 1-2 hours before you workout and 1-2 hours after. This way you can burn most of it as energy. This is how i gained strength and cut body fat at the same time.

If all else fails when i cut i just ran more and kept my diet the same

[LiftGirl]

Originally Posted by BigCbaby50

I have used this site by reading questions and answers. I dont ask many questions because most are already answered before I get to them. When first posting I weighed in at around 280. I am now down to 250 or so. I have just returned from the Fire Academy and Im looking to turn it up a notch so I am going to post my quite simple plan. ANY advice is good.

7:00am Whey Tech by Body Tech Protein Shake 180 Cals 3 grms fat 6 carbs

7:30am 1 Lean-EFX Fat burning and Multi vitamin

11:30am whey Tech by Body Tech Protein Shake 180 Cals 3 Grms fat 6 Carbs

2:30pm 1 Lean EFX Fat burning and Multi vitamin

5:30pm Chicken and Veggies w/ rice (Sometimes Tuna, or Lean Red meat)

I am doing 20 mins. of cardio every other day with weight training on days off from cardio.

This is a much bigger break in cals than I have been allowing myself. I seem to be stuck in a rut for the past few weeks. I was taking in about 2000 now im planning on cutting back to 1500 if possible. Of course im drinking 1 gallon of water daily as well. Here are a few pics of my progress:Attachment 2414

Attachment 2415

The biggest problem I see here is that there is only one meal with actual food. You need more food, less shakes and supplements. (not sure what lean efx fat burning is, but i'm assuming it's some kind of supplement.)

Secondly, there is no way that 1500 cals will be enough for you.

Thirdly, what is your exercise like? Are you incorporating resistnace training and cardiovascular? Post up your exercise routine, and let us critique it.

[BigCbaby50]

Well from March until Yesterday:

Monday:
6:30am 20 min. Jog at medium pace

Tuesday:
7:00pm Chest(Bench, Incline, Push ups) Arms(Preacher Curls, Hammer curls etc..)

Wednesday:
Same as monday

Thursday: Legs(Squat, Leg press, Leg Curl etc.)


Friday:
Same as monday and wednesday

Sat and Sun OFF


Now I would like to up my cardio workout. Strength has never been an issue nearly as much as endurance. I open to any and all sugestions. What is this hiit training I have been reading about? Is this something I should look into?

[Lady C]

Where are all the exercises for your back & traps? Well rounded workouts make for well rounded bodies. I would add in another day for back. Try adding bent-over rows, pull-ups, lat pull downs, cable rows, reverse flyes, etc.

HIIT=High Intensity Interval Training. Try reading about it here
http://www.cbass.com/FATBURN.HTM

[DBZ Status]

yeah lady C is most definitely correct the first thing you need to do is throw a back day in there and more importantly make sure you work every muscle at least once a week

[BigCbaby50]

What about the cardio though, Is it effective to shoot for 5-6 days a week or is that overkill? I am moving from just working my major muscle groups to working them all at least once a week. Im still confused as to how many calories to shoot for, If 1500 is no good can you give me a range? Also are sunflower seeds w/o shell a good or bad thing for cutting? THANKS SO MUCH FOR THE HELP GUYS AND GALS!!!

[DBZ Status]

Alright BigC sunflower seeds are good. If your cutting get the low sodium ones. Sodium helps you retain water which is no good if your trying to cut. Second, try plain almonds, they are the best nut to eat that i can find. A rule that i found to work is take your weight, multiply it by 15 and subtract like 500-600 calories from that. Don't forget to adjust it when u looz weight!!! So its like slowly dwindling down. Your body won't think its in starving mode. Also Big C you need to eat mostly complex carbs like oatmeal and sweet potatoes, not very many simple sugars. Except after you work out take a maltodextrin (simple quick one chocolate milk is good low fat or no fat) type of sugar 1-2 hours after.

I dont want to take any credit for that equation above. I got it right out of my mens fitness magazine. I really like that magazine its helped me a lot.

Ok lastly....from my personal experience with cardio, when i do 5-6 days a week my legs get worn out if i just run. This is what i did

cardio

1. Run a nice distance hill then go do legs in the gym. When u go to the gym after i have found im still tired from the run its like a continued cardio. Between the run and the gym i'd go get a liquid meal of some kind.

Next day i'd run like 3 miles on flat ground

Next day i'd Bike at the gym not too hard just get in the fat burning zone.

Next day i'd do some jump rope for like 15 minutes.

Then i'd take enough days off until i felt energized and i'd start the cycle again. At first it was like 3-4 days rest then i got down to 1 day rest.

THis is what i did and i got to 205 lbs 4% bodyfat naturally.

Also stay away from beer lol

I hope i helped that second part is just what worked for me but i'd give it a shot


---- Your only as strong as your weakest link -----