How efficient is weight loss technique?

[ms00]

Intro:I am a 5'9" 17 year old, and i weigh about 180 lbs. i've lost about 7-8 pounds recently, but i feel like its taking forever. body fat is about 22% which is terrible. Unfortunately, i do have some man boobs, and im looking to get rid of that, and to get rid of fat. I have a big upper body, but a very skinny lower body. I'm looking to get body fat% to about 6%, and also trying to tone up muscles. I'm trying to get weight to about 140-145 lbs.

Goal: To lose a lot of weight and tone down, and to put on muscle on chest and arms.

Food:Recently, I've been eating pretty healthy. I will usually eat every 2-3 hours and eat fiber bars, boiled egg whites, oatmeal, fruits, grilled cheese sandwich (wheat bread and 2% cheese), and occasionally just veggie delights from subway, and also drink a whole lot of water.

Workout: I've recently just started taking a supplement called No-Xplod before workout, and been taking Myoplex 42g of Protein after working out. I usually work out every other day. I try to keep a 48 hour break in between workouts. When i work out, i start off by doing 20 minutes of cardio, than move on to working out arms, chest, shoulders, and occasionally quadriceps. workout intensity on a scale of 1-10 is probably about a 6 or 7.


Final Review Question: Is everything i'm doing correct? Anything i should change in diet or workout? Are the stuff im taking pre/post-workout good and safe? Anything new i should try or anything wrong with what im doing? Any comments or advice will be much appreciated.

- Newest Member MS00

[hawkeyejw]

Hi ms00!

First of all, I'd like to commend you on your decision to take control of your health! That is the most important first step, and now that you have gotten started, I think you'll find you really enjoy it.

So, on to your questions:
- Without knowing more detail about your diet, it is hard to give too much feedback. However, it looks like you're currently getting your protein exclusively from egg whites and protein shakes. If you don't eat meat, I would recommend adding legumes to your diet. They're also a great source of protein and also provide steady energy without the associated spike in blood sugar that you typically get from many carbs.
- Your workout plan looks ok for getting started, though as you get acclimated to working out I would suggest focusing on multi-joint lift movements such as deadlifts, barbell squats, lunges, military press, bench press, pullups, and dips in order to build core strength. Those movements will provide a terrific amount of strength gains and help you exchange body fat for muscle mass. You will want to start splitting up your routine to avoid working the same muscle group 3-4 times per week, instead focusing on one intense session per week to allow for appropriate recovery time. A good four day split to try out is 1) Chest/Triceps 2) Back/Biceps 3) Shoulders/Abs 4) Legs.

*Disclaimer*
Please, PLEASE make sure you focus on proper form when doing your lifts, ESPECIALLY the multi-joint movements I mentioned above. Start with very low weights and get your form right before you start adding all sorts of weight to the equation. Poor form + lots of weight = injuries, pain, and sad face.

There's no one answer that is right for everyone, but just the fact that you're up and moving and has a plan means that you're on the right track! Keep at it, experiment with some different exercises, and have fun!

Jeremy

[Boss Man]

Carry on buddy and have nice times with your food

I think he intends to eat the food not sleep with it

Excuse humour .