28 and overweight

[barryuk]

Thought I should start a journal here to help me keep track of what I've been doing and allow others to point out any weak areas of my regime.

So, a few weeks back I decided to get off the couch and loose a little weight. Although I'm not grossly overweight I've put on a fair bit in the past few years and ideally I would like to loose this layer of insulation and tone up.

Stats

• 6' 0''
• 180lbs.
• Medium frame

New Workout

• 4 day split - usually Mon, Tues, Thurs, Fri.
• Weights are dumbbells where possible.
• 4 sets ( 30sec - 1min break between sets ).
• 8 - 12 reps.

------------------------------------------

• 20 minutes cardio machine
  • Choosing a resistance that I really have to push myself through, although minute 9-10 always seems to be when i hit a wall and it's easy after that!
• 2000 meters rowing ( around 9 minutes at the moment )
• Bench press
  • Change between flat or slight incline
• Military press
• Pull downs
  • Wide grip
• Seated rows
  • Change between wide or close grip
  • Sometimes kneeling bench rows when cables taken
• Squats
• Hyperextensions
  • 3 sets of 12
  • I do these as I sit in a chair all day and I feel it helps my back!
• Additional
  • I usually finish off my session by doing one more isolated / focused exercise that I'm in the mood of e.g. curls, tricep push down, lateral raise ... just whatever takes my fancy that day. Usually 4 sets with 8 - 12 reps.

I've tried to stick mainly to big movements and muscle groups.

Diet
Lots of SUGARS and fats have been cut from my diet which has greatly reduced my calorie intake for each day. On average I'm at about 1800 - 2000 calories and I squeeze in plenty of protein and clean carbs.

Possible Changes
Two things that I'm considering adding.

1. Calf raise.
2. Additional cardio exercise of 10 - 15 mins.

So Far
After initial two weeks I was wondering where the hell the weight loss was as my scales went up a little! It must nearly be about four weeks now and I'm starting to notice a difference - I've stayed away from the scales but I'm sure my love handles have reduced a bit AND I'm starting to see biceps (already!).

Anyway, should I stick with what I'm doing? Add in more? Remove or change something? Or start again?

Thanks.

[Lady C]

Keep what you are doing. It takes more time to SEE the changes.

I would switch your cardio to after the weight lifting. This gives you more strength and energy for the weights. More fat burning for the cardio.

[minime]

I agree with Lady C : give it time.

And at 6' tall and 180 you are not 'overweight' at all, you probably are carrying excess body fat which you can replace with muscle. Chances are you could be perfectly happy at the weight you are now, if you had a more favorable body compostion.

So stay away from the scale and focus on the mirror, take photos, check how your clothes fit.

And keep up the journal, it will help you stay accountable

[.V.]

^^^^^^^
What they said.

[barryuk]

After a previous post I've been staying away from the scales. I really think I can see a tiny bit of a difference so I'm going to stick with it.

After your comments I will not add extra cardio but what you think about adding calf raises? Or are the squats enough just now?

Thanks guys and gals.

[.V.]

If you are a bodybuilder who wants massive calves then you need calf raises. Otherwise...nope, not needed.

And yes, squats will be a nice addition and they will work the calves just fine.

[JMike]

Barry, I'd hit the nutrition forum as well and check on your diet. It's often under-appreciated how big an impact the food you eat has on you, and you'll achieve your goals a lot faster if you're eating well. It's not just about getting rid of sugars, although that's absolutely a big step in the right direction. The guys here really know there stuff. Welcome aboard!