Feedback on Workout Please

Which workout routine or program is best for your fitness goal? Post your programs here!

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wonton04
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Feedback on Workout Please

Post by wonton04 »

6 days working out, 1 day break
goal is to lose chub (not a huge gut, people say I am crazy when I say I need to lose weight because they think I am thin)
Scales usually read 25% body fat, which seems horribly wrong
I am currently on 4th week doing this, started at 188 down to 171-174 (it seems to be stalling here, think its due to not enough calories)
Week 3 photo results in profile

alternating split goes as follows:
back and bi
shoulders and tri
legs

MON HIIT(20-25min) -- back and bi
TUE HIIT(20-25min) -- chest and tri
WED HIIT(20-25min) -- legs
THR HIIT(20-25min) -- back and bi
FRI HIIT(20-25min) -- chest and tri
SAT HIIT(20-25min) -- legs
SUN OFF

Typical Days Eating
Only water, throughout the day, at least 120 oz.

Breakfast
2 egg whites 1 whole egg oatmeal with cinnamon

Post Workout
27g Protein Shake

Lunch
Cottage Cheese (1/2 cup) mixed with FF Yogurt (6oz)

Snack
sandwich: 100% Wheat Bread / 4 oz Chx Breast Sliced up / Avo Cado / Kale (leafy'ish) / Small amount of BBQ / Slice of Cheddar

Dinner
1cup of ground turkey pasta : 100% Whole Wheat Pasta / Newman's Marinara / Ground Turkey Breast / Kale (diced)

Snack
Almonds
wonton04
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Re: Feedback on Workout Please

Post by wonton04 »

Any suggestions? Goal is to get rid of body fat.
jeffathome
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Re: Feedback on Workout Please

Post by jeffathome »

You might have to zig zag your diet to figure out how many calories is optimum for your exercise program. You could definitely be in a calorie deficit with what your eating. After doing that for too long your bodies natural reaction is to store fat. I'm no nutritionist but I would say to add in more calories with lean protein and maybe an extra carb via veggies.
cassiegose
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Re: Feedback on Workout Please

Post by cassiegose »

wonton04 wrote:6 days working out, 1 day break
goal is to lose chub (not a huge gut, people say I am crazy when I say I need to lose weight because they think I am thin)
Scales usually read 25% body fat, which seems horribly wrong
I am currently on 4th week doing this, started at 188 down to 171-174 (it seems to be stalling here, think its due to not enough calories)
Week 3 photo results in profile

alternating split goes as follows:
back and bi
shoulders and tri
legs

MON HIIT(20-25min) -- back and bi
TUE HIIT(20-25min) -- chest and tri
WED HIIT(20-25min) -- legs
THR HIIT(20-25min) -- back and bi
FRI HIIT(20-25min) -- chest and tri
SAT HIIT(20-25min) -- legs
SUN OFF

Typical Days Eating
Only water, throughout the day, at least 120 oz.

Breakfast
2 egg whites 1 whole egg oatmeal with cinnamon

Post Workout
27g Protein Shake

Lunch
Cottage Cheese (1/2 cup) mixed with FF Yogurt (6oz)

Snack
sandwich: 100% Wheat Bread / 4 oz Chx Breast Sliced up / Avo Cado / Kale (leafy'ish) / Small amount of BBQ / Slice of Cheddar

Dinner
1cup of ground turkey pasta : 100% Whole Wheat Pasta / Newman's Marinara / Ground Turkey Breast / Kale (diced)

Snack
Almonds
Hi there,

A few things...

Doing HIIT 6 days a week is a really good way to set yourself up for a potential injury. I would cut the hiit back to 2 days per week then do 1 day of long slower cardio. You might also benefit from doing a full body weight routine 3 days per week using primarily compound exercises.

Scales give a VERY innaccurate percentage. scale says that i'm 22% when I'm actually around 10-12%. If theres a place in your area where you can get hydrostatically weighed I would do that for a more accurate bf measure.

It looks to me like you could use some more calories. You definitely need more protein. 2 eggwhites is around 7 grams of protein and 1 whole egg is about 6. Oatmeal has protein however you just wrote "oatmeal" so I have no idea how much you ate. At your weight I would be shooting for 174-225 grams of protein per day. That about 30-40 grams per meal at 6 meals a day.
wonton04
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Re: Feedback on Workout Please

Post by wonton04 »

Thanks a lot for all the feedback everyone!
Ill try splitting the days for cardio and do 2 HIIT and 1 long cardio day as suggested
After doing legs I usually feel like I cant walk the next day or two lol, but its been getting better recently and only hurts one day now.
Ill also work in more calories and protein. I am trying to keep fat under 60-70g a day, hope thats not too much/little.

Will update you all soon as I get a plan setup!
wonton04
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Re: Feedback on Workout Please

Post by wonton04 »

Here is new game plan so far :

SUN OFF
MON 5min warm up cardio - Chest and Tri - 20-25min HIIT cardio
TUE 5min warm up cardio - Back and Bi - 5min cool down cardio
WED 5min warm up cardio - Legs and Shoulders - 30min 60-70% HR cardio
THR 5min warm up cardio - Chest and Tri - 5min cool down cardio
FRI 5min warm up cardio - Back and Bi - 20-25min HIIT cardio
SAT 5min warm up cardio - Legs and Shoulders - 5min cool down cardio

Typical Days Eating

8am - 2 egg whites (34cal 10g protein) 1 whole egg (72cal 5g fat 6g protein)/ (1/2)cup quaker instant oats with cinamoon and protein powder (half scoop, 13.5g protein) mixed in (150cal 3g fat 27g carb 18.5g protein)

10am - Workout
1130am Post Workout - Protein Shake (27-30g protein)

1pm - Turkey Burger (1/4 pound), Whole Wheat Burger bun, 1 slice of Tilamook Cheddar (90cal 7g fat 4.5g sat fat 5g protein), and 1 tbsp of BBQ snauce (35cal 8.5carb)

4pm - Cottage Cheese (1/2 cup) and 1 6oz Yogurt mixed

7pm - Fat Free Whole Wheat Wrap (130cal 2g fat 25g carb 4g protein), 4oz Chx Breast, 1 tbsp BBQ snauce (35cal 8.5carb)

10pm - 2 sliced whole wheat bread, 4oz Chx, 1/4 avocado

Snacks - 1/4 cup almonds

Gotta get more veggies in there I know :(
Any suggestions on foods/meals would be greatly GREATLY appreciated

Also how does the new workout plan look?
Remember goal is to lose fat around stomach first
cassiegose
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Re: Feedback on Workout Please

Post by cassiegose »

Workout looks good.

So how many TOTAL calories/carbs/protein/fat does that plan have?

Dupont Washington.... Do you happen to know where Onalaska Wa is?... Little town near Chehalis/Centralia? I grew up there. :)
wonton04
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Re: Feedback on Workout Please

Post by wonton04 »

Sweet! I will stick to that workout program for now and see how it goes. I have 2 routines I do for each muscle group.

I'll add up all the calories and grams of fat/carb/protein and re-post that later

Unfortunately I haven't been down that far past Olympia in some time :( I grew up further North than where I am now, but the whole state is amazing. I love it here!
wonton04
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Re: Feedback on Workout Please

Post by wonton04 »

1 whole egg 2 egg whites 1/2 cup oatmeal
2 protein shakes throughout the day
1/4 cup cottage cheese (1%) 6oz FF Yogurt
2 slices of WWBread 1/4 avocado 5oz Chx 1tbsp BBQ
1 WWBun 4oz Ground Turkey 1tbsp BBQ 1/4 avocado 1 slice tilamook cheddar
1 cup WWpasta 1/2 cup newmans marinara 4oz Ground Turkey
Snack: 1/4 cup emerald dry roasted almonds (once a day)

TOTALS:

2351 cal
76.3g total fat
193.1g carb
224g protein

grams of food %
Total 493.4g

15.5% fat
39.1% carb
45.4% protein



How is that? I know I need to throw at least 2 cups of veggies in a day as well somewhere. But is this good for losing fat when combined with this workout:
SUN OFF
MON 5min warm up cardio - Chest and Tri - 20-25min HIIT cardio
TUE 5min warm up cardio - Back and Bi - 5min cool down cardio
WED 5min warm up cardio - Legs and Shoulders - 30min 60-70% HR cardio
THR 5min warm up cardio - Chest and Tri - 5min cool down cardio
FRI 5min warm up cardio - Back and Bi - 20-25min HIIT cardio
SAT 5min warm up cardio - Legs and Shoulders - 5min cool down cardio

5'10" 172lbs 25yrs old
Thanks so much ahead of time!! :D
cassiegose
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Location: Prineville Oregon

Re: Feedback on Workout Please

Post by cassiegose »

wonton04 wrote:1 whole egg 2 egg whites 1/2 cup oatmeal
2 protein shakes throughout the day
1/4 cup cottage cheese (1%) 6oz FF Yogurt
2 slices of WWBread 1/4 avocado 5oz Chx 1tbsp BBQ
1 WWBun 4oz Ground Turkey 1tbsp BBQ 1/4 avocado 1 slice tilamook cheddar
1 cup WWpasta 1/2 cup newmans marinara 4oz Ground Turkey
Snack: 1/4 cup emerald dry roasted almonds (once a day)

TOTALS:

2351 cal
76.3g total fat
193.1g carb
224g protein

grams of food %
Total 493.4g

15.5% fat
39.1% carb
45.4% protein



How is that? I know I need to throw at least 2 cups of veggies in a day as well somewhere. But is this good for losing fat when combined with this workout:
I think this looks good for losing fat... HOWEVER honestly the only way you'll know is to give it a try and see what you think. I spent a year playing with different calories and macro percentages to figure out what works best for body. In the end I found a macro percentage similar to the on that you listed above works really well for me. best advice is to give it a try for a few weeks to a month and see how you feel. A couple of things that I noticed when adjusting macros... When fat was too low I would become quite moody and would feel hungry more often. When protein was too low I would again feel quite hungry. When carbs were too low I would feel lethargic and workouts would suffer... however when carbs were too high I would feel hungry more often. I'm a firm believer that every body is different and you really just have to experiment a little with your diet to figure out what works best for you. Some people require more carbs than others, some do well on higher fats and lower carbs, some do well with less protein.... As I said we're all different so don't be afraid to play with your diet a little and see what works best for you. I highly suggest keeping a food journal and along with tracking macros also keep track of how youre feeling... I especially keep track of things like moods, cravings/hunger, and energy levels as these three things seem to be most noticable with different macro percentages.
wonton04
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Re: Feedback on Workout Please

Post by wonton04 »

I can step up the avocado and put a lot more in everything, I love avocado, or have 2 snacks a day of almonds.
Sugary carbs sound bad...is that like what is in alcohol?
I have a lot of bread in there too, well, 1 bun, 2 slices, and pasta each day...is that too much carbs or ok as long as im eating portions?
What are some examples of sugary carbs?

Thx so much Les and Cassie!
cassiegose
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Re: Feedback on Workout Please

Post by cassiegose »

wonton04 wrote:I can step up the avocado and put a lot more in everything, I love avocado, or have 2 snacks a day of almonds.
Sugary carbs sound bad...is that like what is in alcohol?
I have a lot of bread in there too, well, 1 bun, 2 slices, and pasta each day...is that too much carbs or ok as long as im eating portions?
What are some examples of sugary carbs?

Thx so much Les and Cassie!
Sugary carbs are bad and its what most of society lives on... well that and other processed crap. They would include things like cakes, candy, cookies, soda...

You do have a bit of breaad in there. As long as its whole grain you should be ok. Like I said, the only way you'll know is if you try it for a while and see what happens. If you try this diet for 3-4 weeks and don't notice any changes then we may want to take another look and see where adjustments can be made. If you feel like theres too much bread in the diet you provided you could remove the pasta from the 2nd to last meal and replace with something like black beans or lentils and veggies.
wonton04
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Re: Feedback on Workout Please

Post by wonton04 »

Thx so much for the great ideas and information, will update in a few weeks time!
wonton04
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Re: Feedback on Workout Please

Post by wonton04 »

Can anyone suggest any other meal options...preferably dinner options.

Things that are quick makes. Thx much!
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Boss Man
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Re: Feedback on Workout Please

Post by Boss Man »

Fast dinner options.

Omelette, with Mushrooms fried in Olive Oil. Takes about 5 minutes to fry Mushrooms. Not a huge amount of Carbs in it, but a couple of large grilled Tomatos could resolve that.

Tomato, Lettuce, Cucumber, pre-cooked packet Chicken and some Nuts.

Boil in the Bag Rice, with Peas. Could add a few herbs and spices to it.

A Turkey Sandwhich with Tomato, Lettuce, Cucumber and a pot of Yoghurt. pre-cooked packet Turkey, again like the chicken, eaten cold.
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