Ok heres the deal

tonyc · Post by **tonyc** » Sat Apr 05, 2008 8:01 pm

Hi i'm new to the forum and shapefits whole program. Well i use to be in shape and in the USMC i got out and got chubby but now i have caught it and trying to get a handle on things. i know that 1 of problems that got me to 202 was me just eating all the time and huge portions at a time. i have since stopped that and started incorporating water in diet. Before i would never drink water just kool-aid and juice crap. I would eat fast food every day and i mean a number 5 with a extra sandwich on the side! I joined the YMCA and i go every morning besides Saturday and Sunday here is kinda what i do and cleaning up the diet!

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cardio daily
20-30 minutes of intense cardio on treadmill stair stepper or elliptical

3X8 to 3X12 per exercise

Monday-chest= barbell or dumbbellp
flat bench
peck deck
incline bench
decline bench

Tuesday-Shoulder and back
dead lift
barbell rows
front raises
side raises
shrugs
cable row machine

Wednesday-Spin Class or 2 mile run

Thusday-Bi/Tri

21's
concentration curls
skull crushers
cable push downs
kick backs

Friday-Legs

Calve raises
barbell raises
squats
leg presses
leg extensions
leg curls

Abs are done every day 3 exercises 3-4 sets of 25 i try to get 100

here is what i look like now at 202 target weight is a riped 160-170

Boss Man · Post by **Boss Man** » Sun Apr 06, 2008 1:14 pm

Whats's diet actually like? Meals? Times?

swanso5 · Post by **swanso5** » Sun Apr 06, 2008 6:30 pm

- are you doing interval training for cardio? if not you should be and an outside sprints session will help greatly
- you should use a 2 x full body plan or a 4 x lower/upper split...bodypart splits don't use enough muscle mass per session to burn any real fat, ecspecially arm days and such
- for a program search The Waterbury Method by Chad Waterbury and dso as written and with a clean diet it sdhould get started in the right direction
- leave abs out except for stabilisation exervcises....crunches are piece of shit...search Prone Ab Brace and Side Ab Brace
- your a decent size but definately too much fat there
- as stated, we'll need a look at your food

tonyc · Post by **tonyc** » Mon Apr 07, 2008 8:27 am

thanks for the input i did interval training today on the eliptical i usually only do 20-30 minutes. well today since starting to get back in the gym 2 weeks ago i lost some chub i was 203 now 195.3

water through out the day
currently not eating anything before workout which is at 0530-0600 cardio and 0600-700 weights
0730-0800 breakfast--oatmeal 1 cup with 2 sugars and cinnimon and a protein shake.
0930-1000 snack--------- somethink light cals or fruit bowl
1100-1300 lunch ------cesar salad zaxbys
1530-1600 snack ---------same as above
1800-1900 dinner- ---------baked something with veggies and a starch

I know one of main problems was i would eat for 3 people now i eat for one. and i've added exercise back into the mix i will take all constructive comments

tonyc · Post by **tonyc** » Mon Apr 07, 2008 9:11 am

ok i've ran a couple of searches and i need a little help coming up with a upper lower split any suggestions

Boss Man · Post by **Boss Man** » Mon Apr 07, 2008 11:42 am

tonyc wrote: (20-30 minutes Interval 2-3 times a week is really all you do need. Add something before weights, even if it's just 100 cals of Protein and combined Carbs.)

water through out the day
currently not eating anything before workout which is at 0530-0600 cardio and 0600-700 weights
0730-0800 breakfast--oatmeal 1 cup with 2 sugars and cinnimon and a protein shake. (Fine but you don't need the additionla Sugar.)

0930-1000 snack--------- somethink light cals or fruit bowl (Seems fine.)

1100-1300 lunch ------cesar salad zaxbys (Good.)

1530-1600 snack ---------same as above (Good.)

1800-1900 dinner- ---------baked something with veggies and a starch (Need to be more consistant, rather than baked something, make it a pre-defined choice, so it improves your planning. Other stuff looks fine.)

tonyc · Post by **tonyc** » Mon Apr 07, 2008 11:51 am

Boss Man wrote:
tonyc wrote: (20-30 minutes Interval 2-3 times a week is really all you do need. Add something before weights, even if it's just 100 cals of Protein and combined Carbs.)

water through out the day
currently not eating anything before workout which is at 0530-0600 cardio and 0600-700 weights
0730-0800 breakfast--oatmeal 1 cup with 2 sugars and cinnimon and a protein shake. (Fine but you don't need the additionla Sugar.)

0930-1000 snack--------- somethink light cals or fruit bowl (Seems fine.)

1100-1300 lunch ------cesar salad zaxbys (Good.)

1530-1600 snack ---------same as above (Good.)

1800-1900 dinner- ---------baked something with veggies and a starch (Need to be more consistant, rather than baked something, make it a pre-defined choice, so it improves your planning. Other stuff looks fine.)

thanks boss you think you can lead me to a full body work out 4 days a week

i'm thinking of Mondays,Tuesdays spin class wednesday then Thursday friday rest rest do it again.

tonyc · Post by **tonyc** » Mon Apr 07, 2008 12:06 pm

are these the braces you were talking aobut http://www.proconditioning.com.au/pdf/C ... bility.pdf

swanso5 · Post by **swanso5** » Mon Apr 07, 2008 5:41 pm

meal 1 as soon as you get up - fruit, oatmeal on off days / fruit and 1/2 protein shakle training days

meal 2 - protein shake, sugary cerial training days / fruit, solid protein non training days

all other meals are solid protein and veg/salad of which you should be having at least 6 meals a day total if not more (i have 10 most days)

if you want rice, pasta or bread than have them for meals 2 or 3 and no later

solid protein - fish, tuna, sardines, salmon, turkey, pork, eggs, chicken, red meat

tonyc · Post by **tonyc** » Mon Apr 07, 2008 6:42 pm

swanso5 wrote:meal 1 as soon as you get up - fruit, oatmeal on off days / fruit and 1/2 protein shakle training days

meal 2 - protein shake, sugary cerial training days / fruit, solid protein non training days

all other meals are solid protein and veg/salad of which you should be having at least 6 meals a day total if not more (i have 10 most days)

if you want rice, pasta or bread than have them for meals 2 or 3 and no later

solid protein - fish, tuna, sardines, salmon, turkey, pork, eggs, chicken, red meat

well i wake up at 0500 and at the gym doing cardio by 0530-0545

are you saying eat before going b/c meal 1 that you have is what i eat basically every morning

swanso5 · Post by **swanso5** » Mon Apr 07, 2008 7:27 pm

meal 1 needs to be before training but you won't be able to have a banquet so the fruit and half shake will do the trick but only on training days

Boss Man · Post by **Boss Man** » Tue Apr 08, 2008 5:25 pm

I you check post Tony, I said that too, in the first bolded paragraph

.

Don't train on empty is the message.

tonyc · Post by **tonyc** » Tue Apr 08, 2008 7:10 pm

Boss Man wrote:I you check post Tony, I said that too, in the first bolded paragraph .

Don't train on empty is the message.

ok saw it now!! got the message i will eat a piece of toast with jelly does that sound good

swanso5 · Post by **swanso5** » Tue Apr 08, 2008 7:29 pm

banana and 1/2 a protein shake would be better

tonyc · Post by **tonyc** » Wed Apr 09, 2008 8:16 am

swanso5 wrote:banana and 1/2 a protein shake would be better

I'm doing upper/lower splits 4 times a week with 30 minut4es of cardio before lifting

on off day which is Wednesday I've been going to a 45 minute spin class should i cut it out and just rest or should i keep it up for fat lost