how to drop from 280 - 240 by xmas

ryan y · Post by **ryan y** » Fri Nov 02, 2007 2:01 pm

sorry typo

meal 2 - 3 tilapia fillet instead of salmon

swanso5 · Post by **swanso5** » Fri Nov 02, 2007 8:17 pm

add veg or salad to snack 2...protein s better absorbed with carbs i think than by themself

don't forget red meat either, lots of iron etc in there which you'll be deficient in

ryan y · Post by **ryan y** » Sat Nov 03, 2007 12:44 am

oh ok thanks swanso5 ill add either a piece ofwheat bread or brocolli to snack 2....

also thanks for the red meat reminder, i knew something was slipped off mind thati couldnt think of, ill sure add that on the breakfast and lunch rotation...

as of now, im slowly working on weights, i just do some pushups (regular, wide, decline, diamond and diverbombs), some back and shoulders in the morning....im gonna still do the boxing and kickboxing for a couple more weeks because ive only been doing kickboxing for 2 weeks and i really enjoy it and still wears me out.....

also if ur wondering, this is what workout looks like (its not me but we use the same program)

boxing
http://youtube.com/watch?v=Qilw_k2jMDY

kickboxing
http://youtube.com/watch?v=U21bU3HQA4s

all around workout (soon will change to this after kickboxing)
http://youtube.com/watch?v=ChCDGmKtHJw

i have it on computer, if you readers are interested i can upload it for u guys

thanks again swans05

ryan y · Post by **ryan y** » Sun Nov 11, 2007 11:54 pm

errrr i have to take a week or 2 of cuz leg is swollen due to kicking the heavy bag and i forgot the top was cemented

last weigh in was 262

swanso5 · Post by **swanso5** » Mon Nov 12, 2007 12:16 am

if yuo can train through the soreness with a few modifications don't hold back from training...still could've done upper body, abs etc

ryan y · Post by **ryan y** » Mon Nov 12, 2007 6:11 pm

yea i should do that instead of babying th injury, pushups, dips, abdominals, curls....thanks swanso

swanso5 · Post by **swanso5** » Tue Nov 13, 2007 7:08 pm

sort of dalts...

after tyhe intial stages you'll find it hard to gain muscle and drop fat at the same time, albeit very, very slowly

you should at least aim to maintain current muscle mass levels anyway

ryan y · Post by **ryan y** » Tue Nov 20, 2007 1:26 am

hey

i decided to take a 4-5 dasy off from trainingt since i feel like body is burnt out from working out 6 days a week with high intensity.....

also im gettin body fat measured tomorrow. since ive been gettin frustrated that weight fluctuates from 262-267 on different days...(i know its a crazy habit

, but even though it seems like weight is like that, i can tell a lof of difference changed and some areas toned when i view myself in the mirror ..

plus, during breakfast now, im having a cup of oatmeal, 1/2 cup of frozen strawberries, and 2 scoops of protein powder blended together, ....i was lacking a lot of fiber in eating, but the rest stays the same

with the new circuit training im starting, i do 30 seconds intervals of pushups, abs, biceps, dips, mountain climbers, jumping squats, jump with knees to chest, lunges....it all varies, but i do them for 30 mins total, then also for another part of training, i do all around fighting for 30 mins, i hit the bag with multiple combinations some sprawls (down-ups) added between the combo's, i tried both of them before and i say its hell and almost made me puke which i like haha weird eh

i also calculated BMR
on moderate-active i got 3740 calories
on very-active i got 4238 calories

i wanna eat at least no more than 2500 calories daily pre-workout

any inputs are welcome from anyone...thanks

swanso5 · Post by **swanso5** » Tue Nov 20, 2007 9:43 pm

- well lets say your on 4000cal's...you want a cal breakdown of this:

you should have probably 40 - 60% of your total calories at breakfast and post training meal

break this up further so that you have 60% of these cal's post training and 40% for breaky

the rest of your cal's spread out evenly across all other meals you have

so a 6 meal schedule will be like this;

1 - 1000cals
2 - 350cals
3 - 350cal's
train
4 - 1000cals
5 - 500cal's
6 - 350 cals
7 - 350cals

there's a little extra meal 5 as it may be too many cal's to pack in in 1 meal so you can spread over 2 meals but you need both of them within 90mins after your last set

obviously the more meals you have the easier it will be to be able to split the cal's up for each meal

what does the 2500 cal thing mean?

ryan y · Post by **ryan y** » Wed Nov 21, 2007 12:35 am

hey

the 2500 is actually choice of maximum calorie intake daily (xcept cheat days)

bfast is the biggest one consist of 1 cup of oatmeal (320cals), 2 protein scoops (240 cals), and 1/2 cup of strawberries (50 cals) = 610 calories

2500 - 610 = 1890
1890 - 300(post workout meal) = 1590

i got 1590 calories to spread out in between day from snack #1 to pre workout, each meal i eat an average of 250-400 calories

also i got body fat analysis test and i got 25% body fat,
i never really tested on body fat before but i wanna try to get down to at least to 15-18% body fat by the next 2-3 months

info

,
age - 24
height - 6'2,
weight - 264 lbs

thanks again

swanso5 · Post by **swanso5** » Wed Nov 21, 2007 2:38 am

gotch ya now...

- cheat days should remain the same just about if possible, don't blow out too much...if you have a lot of carbs with cheat meal than take them out of other meals
- post training meal should at LEAST equal to breakfast in cal total i think depending on your workouts...maybe just shift some cal's from breaky to post training
- did you get a water % reading??
- have you got a goal wt or just wanting lower body fat?

ryan y · Post by **ryan y** » Sun Nov 25, 2007 3:32 pm

oh geez we jus got done with thanksgiving week and i splurged A LOT,

time to get back into work, we got 5 weeks left till the end of the year and i wanna lost at least 10 pounds by then or 6-8% body fat

i didnt get water % analysis cuz they didnt have one there...

time to bring back the focus and motivation and end 2007 with a bang

ryan y · Post by **ryan y** » Wed Dec 12, 2007 4:05 am

hey guys, it me again....wanna say hello

well this week im done with nursing school for the semester...so next week im going to start weight training 3x a week (most likely in the morning or afternoon) and do fighting cardio at night 5-6x a week for 30 mins, also soon im gonna start intervals because flag football season is in march so im doing 30 sec sprint 90 sec jog/ 15 sec sprint 30 sec jog for total of 30 mins

eating has been the same, i've added lots more green leafy veggies and i've been taking some gemma protein isolate... weight has still been around 263-264 but i feel like im gaining more muscle

if you guys have any inputs feel free, and any words of encouragement are welcome because xmas is coming up and im really gonna need it,

thanks,

swanso5 · Post by **swanso5** » Wed Dec 12, 2007 4:03 pm

don't go overboard wth the cardio stuff...the more repetitive the movement is, the quicker you'll get used to it...once you get used to it than you use less calories to perform the same thing each time you do it...you'll still feel puffed and all but with less calorie use, therefore your fat loss will cease

i would use a scheduale as such;

mon - wts / fighting
tue - fighting / intervals
wed -wts /
thu - fighting
fri - wts /
sat - sprints
sun - intervals or fighting, not both

this gives you 9 sessions a wek which is probably too much anyway...you should be able to get by with 6 sessions a wek if your training properly and eating properly

ryan y · Post by **ryan y** » Wed Jan 02, 2008 4:16 am

HAPPY NEW YEAR

thanks a lot swanso5, u have been a great help to me and others

i ended 2007 weighing 258lbs and also at 20.5% body fat
i didnt really reach goal but was satisfied with the resulys

im planning out 2008 with a strong start

potential goal is to weight either 225lbs for 25th bday (may 22) or 10-12% body fat

also school is gonna be hectic because it will be an accelerated course for 5 days a week all mornings for the next 21 weeks

eating will be the same, as usual
and exercise will be similar to ur schedule swanso5 gave me

thats all for now folks,
feel free to stop by and give support and encouragement,
thanks

ryan