hello, i have been experimenting with dieting/ resistance training for a while now.
Just wondered if final decision is right. I just started this week, on monday.
I am mostly training to lose weight, I weigh 170 lbs, 5'11'', 16 years old.
I dont have a target weight, I need for of a visual confirmation, since I would like to be toned, not too bulky.
Workouts are mostly in the evenings
Everyday- 20 minutes pilates, then weight lifting:
1st superset:pushups 20 reps 3 sets, squats 20 reps 3 sets
2nd superset:bench press 12 reps 3 sets, lunges 20 reps 3 sets
3rd superset:dumbell curls 12 reps 3 sets, hamstrings 12 reps 3 sets
Then to finish it off I do 100 inverted ab crunches goings in 40 reps, 30 reps, 20 reps, 10 reps.
After that I jump rope for about 20-30 minutes. I mostly try to do HIIT.
Nutrition is:
Breakfast: 1 small bowl of cereal, 2 egg whites, 1 apple
Lunch: plate of salad consisting of mostly lettuce, then tomatoes, small amount of shredded cheese to go on top, and 4 tablespoons of fat free ranch.
Dinner: 1 fillet of tilapia, 2 egg whites, 1 apple
For the snacks in between I will probably eat Cheerioes, the honey nut cheerios, not the bland ones.
I try to drink water to replenish body supply.
Also I read in many places that the normal intake of calories for average joe is 2200. And so I was wondering if diet is too restrictive and if i need to eat more. It's just that I want this to work, and not backfire and reduce metabolism.
So what do you think?
Diet, plz help me make any changes...
Moderators: Boss Man, cassiegose
- 170 and lose wt? mate all you need to do is build some muscle..you can't tone (not even a word) what's not there
- program is no good at all...legs good...chest too much...arms oh no...crunches god
- for a program search the waterbury method by chad waterbury
- what cereal for breakfast?
- what's ranch (dressing)?? add protein and lots of
- snackig on sugar, good choice (not)
- no veggies????
- read the sticky thread in this section "rad before postiong.." for food
- program is no good at all...legs good...chest too much...arms oh no...crunches god
- for a program search the waterbury method by chad waterbury
- what cereal for breakfast?
- what's ranch (dressing)?? add protein and lots of
- snackig on sugar, good choice (not)
- no veggies????
- read the sticky thread in this section "rad before postiong.." for food
yea i meant gain muscle and tone, i know i dont have to lose weight, its i meant that i wanted to lose fat.
also isnt the salad veggies?
and i have access to a small residential gym.
it only has a bench press, dumbells, stationary bike, treadmills, and thats about it. just trying to make the most of it.
and could you recommend a routine for both diet and resistance training?
its would really help man...
-
im a student so i am at school from 8am-4pm. so i cant come up with a diet where i can eat in between in the morning.
btw thx for the original reply.
and plz tell me a diet and resistance training... i read the sticky and am still a bit confused....
also isnt the salad veggies?
and i have access to a small residential gym.
it only has a bench press, dumbells, stationary bike, treadmills, and thats about it. just trying to make the most of it.
and could you recommend a routine for both diet and resistance training?
its would really help man...
-
im a student so i am at school from 8am-4pm. so i cant come up with a diet where i can eat in between in the morning.
btw thx for the original reply.
and plz tell me a diet and resistance training... i read the sticky and am still a bit confused....
salad isn't veggies
maybe try a bodyweight / conditioning workout where not much equipment is required although how hrasvy are the wts at the gym???
this is from the fittracker email you sent but it wouldn't let me send it cos of profanity or links that aren't even in there:
if your 170pds and 511 (for memory) then your generally under wt for mine...you probably have which isnt a problem but what are you gonna do? lose wt until your at 150pds??? youll look like a stick...instead focus on building muscle which will equal up your muscle to fat ratio which now is very low...the extra muscle will also burn more fat overall from an increased metabolism
but yes, start eating cleaner too following the plan/s from the sticky
its not essential that you understand how the actual fat burning works, so long as you follow the training part as prescribed
skipping is alright but you can only skip so fast and if that isnt enough to get puffed then you need something more such as sprinting out on a football feild which is what id prefer you do
the intervals mobilises the fat from their cells (the rest is there purely to keep the intensity (speed) nice and high), the 5min very easy part gives the fat time to be transported into the blood stream and the steady state jogging bit at the end actually uses the fat circulating in the blood for energy so make sure you keep to the 55 - 60% intesnity/speed thing
maybe try a bodyweight / conditioning workout where not much equipment is required although how hrasvy are the wts at the gym???
this is from the fittracker email you sent but it wouldn't let me send it cos of profanity or links that aren't even in there:
if your 170pds and 511 (for memory) then your generally under wt for mine...you probably have which isnt a problem but what are you gonna do? lose wt until your at 150pds??? youll look like a stick...instead focus on building muscle which will equal up your muscle to fat ratio which now is very low...the extra muscle will also burn more fat overall from an increased metabolism
but yes, start eating cleaner too following the plan/s from the sticky
its not essential that you understand how the actual fat burning works, so long as you follow the training part as prescribed
skipping is alright but you can only skip so fast and if that isnt enough to get puffed then you need something more such as sprinting out on a football feild which is what id prefer you do
the intervals mobilises the fat from their cells (the rest is there purely to keep the intensity (speed) nice and high), the 5min very easy part gives the fat time to be transported into the blood stream and the steady state jogging bit at the end actually uses the fat circulating in the blood for energy so make sure you keep to the 55 - 60% intesnity/speed thing
veggies salad which is veggies.....
Green Cabbage
green pepper
carots
onion
cucumber
brocoli or cawliflower or both
dressing.. lemon juice, lime juice, olive oil, garlic, black pepper and dill (all to preference)
For protein with salad add a can of tuna (minus liquid) or cold chicken or some diced cheese and ham.
cheers
Green Cabbage
green pepper
carots
onion
cucumber
brocoli or cawliflower or both
dressing.. lemon juice, lime juice, olive oil, garlic, black pepper and dill (all to preference)
For protein with salad add a can of tuna (minus liquid) or cold chicken or some diced cheese and ham.
cheers
1 - static lunge x 15 / db row x 15/ push up x 15/ prone plank x 1min / mountain climbers x 30 each leg x 3 circuits
2 - reverse lunges x 15 / chest supported row x 15 / shoulder press x 15 / side ab plank x 30secs each side / burpees x 20 x 3 circuits alternate every second workout x 3/week
on other days do 5min warm up then alternate 1min as hard as you can then 1min as easy as you can x 5, 5min warm down on a different cardio peice each time
2 - reverse lunges x 15 / chest supported row x 15 / shoulder press x 15 / side ab plank x 30secs each side / burpees x 20 x 3 circuits alternate every second workout x 3/week
on other days do 5min warm up then alternate 1min as hard as you can then 1min as easy as you can x 5, 5min warm down on a different cardio peice each time
thx swanso!!
and just one more question, am i supposed to do each resistance workout two times then switching to the 2nd workout u listed and do that two times and so on? also, by saying warm down on a different cardio piece each time... do you mean like everytime i finish jump rope, i should warm down on either a bike, treadmill, or something else?
srry i kno u just wrote a whole routine for me, but i am kinda new to some of these instructions, so i would understand it better if u could kindly explain some of the above. and again thx man! dont think i am ungrateful, i am jumping w/ joy lol.
also, what should i restrict calories to? i try to stay active but some days because of tests and school work i just cant find time, so at least if i diet i can still get something out of that day.
and just one more question, am i supposed to do each resistance workout two times then switching to the 2nd workout u listed and do that two times and so on? also, by saying warm down on a different cardio piece each time... do you mean like everytime i finish jump rope, i should warm down on either a bike, treadmill, or something else?
srry i kno u just wrote a whole routine for me, but i am kinda new to some of these instructions, so i would understand it better if u could kindly explain some of the above. and again thx man! dont think i am ungrateful, i am jumping w/ joy lol.
also, what should i restrict calories to? i try to stay active but some days because of tests and school work i just cant find time, so at least if i diet i can still get something out of that day.
mon - day 1
tue - cardio
wed - day 2
thu - cardio
fri - day 1 etc
do a different cardio piece everytime you do it
tue - rower
thu - treadmill
sat - outside etc
pop the exercises in youtube for videos
do not restict cal's, just eat plebty of protein, veg and fruit...restriction is the worse thing you can do...prepare food to take with you...you won;t shape up without the food being perfect
read "read before posting..." for food stuff in this section
tue - cardio
wed - day 2
thu - cardio
fri - day 1 etc
do a different cardio piece everytime you do it
tue - rower
thu - treadmill
sat - outside etc
pop the exercises in youtube for videos
do not restict cal's, just eat plebty of protein, veg and fruit...restriction is the worse thing you can do...prepare food to take with you...you won;t shape up without the food being perfect
read "read before posting..." for food stuff in this section