Hi, I'm new to this forum and I could use some tips as far as workouts and nutrition go. Let me first off start out by saying I am 20 years old and I weigh 220 lbs. Over about two and a half months ago I was at about 265 lbs. I have lost quite a bit of weight with eating very carefully and exercising a LOT. Now I love hitting the gym everyday. I can't live without it anymore. But I still weight 220 lbs and I would like to look cut and feel good. Let me first off say what I eat and how I workout.
Breakfast: 1 Bowl of Fat free plain yogurt with fruit
2-3 Hours later
Snack: 1 Turkey sandwich consisting of wheat bread, fat free cream cheese, lettuce, smoked turkey breast.
2-3 Hours later
Dinner: 2 Grilled Chicken Breast seasoned. About the size of a fist. Salad consiting of lettuce, tomato, cucumber, onion, mixed with vinegar and olive oil.
2-3 Hours later
Snack: 1 Bowl of fat free yogurt with fruit
2-3 Hours later
Supper: 1 Grilled Chicken Breast seasoned (usually left over from making too much) with salad. Small bowl of fat free plain yogurt.
I finish eating at a bout 7 or 730 PM. I only drink water and I also try to space eating out as you can see I try to eat every 2-3 Hours.
Now as far as workouts go. This is routine for working out.
Mon - Sat I do cardio. 45 Minutes of Low intensity. heart rate is at about 135 - 140. I mix the machines up so one day elliptical, next is bike, and so on.
Now as far as strength training goes.
I really don't know how long this takes me (time wise) but I'm new to this whole strength training so I try to complete things slowly so I get the form right.
Mon - Chest & Tri's
Tues - Back & Bi's
Wed - off
Thurs - Shoulder
Fri - Legs & Abs
Sat - off
Sun - off
I am new to this strength training and so I do 3 machines for each body part and 3 sets consisting of 10 reps each. I also start out with low weight and add more weights as I go through the sets.
This is routine and I am just asking if there is anything that I should change. Please feel free to comment on any aspect because I am new to this lifestyle and maybe I am doing something wrong. I also have a few questions regarding on off days. What should I be doing during off days? I am not used to taking a day off and I feel like I'm getting fat by not going to the gym. And should I do cardio and weight training on the same day? If I can, should i do weights then cardio or cardio then weights. Thanks again!
Need Help!
Moderators: Boss Man, cassiegose
hi,
good for you on your progress so far and thanks for joining us as well
okay
diet: your on the right track, more protein, try about 2800 calories a day, vegies? definately need more. Try looking at the sticky "read this before posting..." in the diet and nutrition forum, excellent info in there for you to utilize!
cardio: research interval training and HIIT, time to get off low intensity it will start working against you soon if not already starting.
weights: Time to get off the machines and start into the freeweights, they burn more calories because they use more muscles. Your body learns better balance and can do better range of motion. I suggest you look up the Waterbury method, it is excellent for begining with free weights and you should really enjoy the results you can get from the program.
cheers
good for you on your progress so far and thanks for joining us as well
okay
diet: your on the right track, more protein, try about 2800 calories a day, vegies? definately need more. Try looking at the sticky "read this before posting..." in the diet and nutrition forum, excellent info in there for you to utilize!
cardio: research interval training and HIIT, time to get off low intensity it will start working against you soon if not already starting.
weights: Time to get off the machines and start into the freeweights, they burn more calories because they use more muscles. Your body learns better balance and can do better range of motion. I suggest you look up the Waterbury method, it is excellent for begining with free weights and you should really enjoy the results you can get from the program.
cheers
I have a question as to if I can do cardio and strength on the same day?
Should I do the HIIT exercise in the morning? And then do weights in the evening? Or can I do both in the same session such as strength for about 45 minutes then HIIT for about 15 - 20 minutes (if even that long, probably won't last)?
Should I do the HIIT exercise in the morning? And then do weights in the evening? Or can I do both in the same session such as strength for about 45 minutes then HIIT for about 15 - 20 minutes (if even that long, probably won't last)?
Hey guys, thanks for all the suggestions I really appreciate them. I am in love with this forum and website, I have learned so much about how to properly exercise and I am actually addicted to working out now.
Yesterday I did new routine which consists of free weights only and did Chest and Back. I also kept a workout journal so I don't forget at what weight I was at. Now as far as the weights go, for bench yesterday I was able to do 135 lbs. Does that mean next week when I work out chest I should be able to do a little more than the week before?
I also did HIIT as vamp suggested and tried it on the bike yesterday. After about 5-6 minutes I couldn't do it anymore and I felt dizzy when I was driving home. But I was sweating like crazy, I have never felt anything like this before.
I have this routine I would like to share and maybe I can get some suggestions on it.
Mon - Chest & Back
Tues - HIIT
Wed - Shoulder, Bi, Tri, Ab
Thurs - HIIT
Fri - Legs
Sat - Off
Sun - Off
I am trying to lose gut and definitely build muscle at the same time but do you guys think that this is enough cardio per week? Should I incorporate more cardio or even a new plan?
Yesterday I did new routine which consists of free weights only and did Chest and Back. I also kept a workout journal so I don't forget at what weight I was at. Now as far as the weights go, for bench yesterday I was able to do 135 lbs. Does that mean next week when I work out chest I should be able to do a little more than the week before?
I also did HIIT as vamp suggested and tried it on the bike yesterday. After about 5-6 minutes I couldn't do it anymore and I felt dizzy when I was driving home. But I was sweating like crazy, I have never felt anything like this before.
I have this routine I would like to share and maybe I can get some suggestions on it.
Mon - Chest & Back
Tues - HIIT
Wed - Shoulder, Bi, Tri, Ab
Thurs - HIIT
Fri - Legs
Sat - Off
Sun - Off
I am trying to lose gut and definitely build muscle at the same time but do you guys think that this is enough cardio per week? Should I incorporate more cardio or even a new plan?
I would HIIT on Saturday and take the thursday off so you don't have too rest days in a row. (hard on metabolism)
You'll find the Hiit difficult, keep the water on hand, have a bowl of dry sugary cereal to munch after workout with a protein shake. It will definately help. Also make sure you have a pre-workout meal.
Cheers
You'll find the Hiit difficult, keep the water on hand, have a bowl of dry sugary cereal to munch after workout with a protein shake. It will definately help. Also make sure you have a pre-workout meal.
Cheers
w/out knowing what you're actual program is i sugest this:
1 - use full body workouts
2 - set up like this:
legs paired with core exercise
row paired with chest exercie
chin up paired with shoulder exercise
3 - compound exercises only - one's the use more than 2 joints (ankle, knee, hip, shoulder, elbow)
so instead of doing 3 chest/back exercises 1/week, do 1 chest/back exrcise 3/week...you'll be able use more wt for each exercise as you won't have done 2 exercises before the 3rd one thus making your workouts more productive
what sets/reps you do? exercises?
cardio doesn't burn fat, intense wts/sprints/hiit does
1 - use full body workouts
2 - set up like this:
legs paired with core exercise
row paired with chest exercie
chin up paired with shoulder exercise
3 - compound exercises only - one's the use more than 2 joints (ankle, knee, hip, shoulder, elbow)
so instead of doing 3 chest/back exercises 1/week, do 1 chest/back exrcise 3/week...you'll be able use more wt for each exercise as you won't have done 2 exercises before the 3rd one thus making your workouts more productive
what sets/reps you do? exercises?
cardio doesn't burn fat, intense wts/sprints/hiit does