Advice

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Oggie389

New member
Hi all im new here.

So far ive lost about 100 lb over the last 2 years.

Recently since Dec of 2009 ive been hitting the gym trying to get defintion. I still have love handles, man boobs and fatty deposits and I can not seem to get rid of it. i go to the gym 6 days a week

My eating habits are fairly good, i have a cheat day maybe once or twice a week.


An example day for eating


morning-packet of steel cut oatmeal mixed with one scoop lean mass protein way mashed half banana

CLA, sesamin and fish oil taken



snack-protein bar, or something of substance like half chicken, granola bar



prework out- Have a 4-1 carb protein ratio supplement (like gatorade but in powder form i mix in water) with carnatine Glutamine

Torque supplement with Vit B. argamine


Post workout- Simple carb like Gatorade style supplemnt in powder form mixed with water

protein shake, Cla Fish oil, sesamin, 5htp glutamine, 40 g lean mass protein mixed with liqued multi vitamens and almond milk

90 min after have a meal. I try to mainly have fish or chicken after this

Dinner-Depends but sometimes this is my indulge area, i get seriously hard cravings some days. What would be the perfect dinner meal in your opinion?

For this meal i have eggs with red peppers a lot of other bell peppers, frozen veggies

Pre-sleep meal

1 shake of Casien protein powder mixed with almond milk


im 5'10 and was 219 in dec now im 235 but my clothes are the same so i feel alot more muscle my lifts have all increased by 20 lb

work outs i try to mix all the time, alot of interval cardio and switching my lifts around. Any advice would be appreciated.


Thanks :)

~Brent
 
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sounds good so far it honestly just takes time. You may not be seeing muscle definition though you are seeing an increase in your strength which is a major positive. Im by far no expert in any means although I would suggest watching the gatoraid(if it has a lot of sugar) also try and eat enough fruits and vegetables throughout the day this should help give you a more full feeling that way NO SPLURGE AT NIGHT!! I know its hard but that is def not the time to splurge. A piece of fruit like a banana would benefit you a ton after workouts because of its healthy carbs and sugars. Not sure if you already do this but def give whey protein a try, one scoop with water right when
you wake up then 2 scoops with water right after workout, and i see that you drink casein protein before bed which is perfect. Also do a split body work in the gym, focusing mainly on your basic lifts. Squats, Bench, Pull ups, Dead lifts. These will highly benefit you. Other then that just keep your chin up and keep moving.

Hood
 
Sleep is something a little hard for. Is there a natural supplement that can help with that?

I guess diet advice and workout advice is what i need.

My workouts vary. right now im doing isolated muscle groups with interval cardio

Today i did biceps and triceps

Buddy curls 2x 55 (like 1 rep put down, 2 reps put down 3 reps put down like handing off to a partner)
1min rest between sets
Bicep blast which is basiclly sit on bench elbows far back then from groin to mid chest short motion 3 x15 super set with lying down bicep curls 3x15
preacher curls machine 4 x20

triceps

wieghted bench dip 4x6-20
Rope press down 4x20
straight bar press down 4 x 20

20 min cardio, 2 min warmup 30 sec sprint min rest till minute 15, 1 min sprint, 1 min rest 1 min sprint 1 min rest, cool down 2 min then stretch after. i for some reason am sore on my legs when i havent worked out since friday to give myself some recovery time.

I guess for the most efficient fat loss type of works out is what im looking for.

Do you know where i can find a routine that can help with that?

Thanks!

~Brent
 
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