Critique My Program

itsadrian

itsadrian

New member
Hello all, I decided to change my lifestyle and i re did my entire fitness and nutrition profile.


Nutrition:
I'm not a perfect calorie counter because i usually eat the same thing everyday, except weekends when i look at what i am eating. I wont eat anything from outside my house except for sushi once a month maybe, to please my g/f. So as far as food comes here it is:


8am -9am (depending on day) Egg Whites with 2 pieces of wheat toast (thinking of adding deli turkey)

10am- light and fit yogurt w/ bear naked granola(using serving suggestions)

12pm 3-4 ounce piece of chicken, salad (spinach,spring mix, etc) with balsamic vinager or low caloire dressing, veggies from night before approx, 1 cup

3pm-handfull almonds,cheese stick, carrots

4:15pm- protein shake (isopure low carb)

5:45pm- Lift

7:15pm- protein shake (isopure low carb)

7:30pm- cardio ( 30 min elyptical trainer HIIT)

8:30-9pm - 3-4 ounce chicken 1 cup green veggies
fish oil and calcium


i do chest and bicep back and tricep shoulders and abs mon-sat

each muscle group is hit 2 times a week



now i have dropped size and weight but i would like to make sure fat loss is key!


LET ME KNOW YOUR THOUGHTS

THANX!
 
Just curious why you're taking the protein shakes?

how are you defining HIIT? what exactly are you doing?

I'd also suggest reading the workout threads in the exercise forum - you're not giving a lot of detail of your strength workout but it seems a bit isolated to me..
 
maleficent said:
Just curious why you're taking the protein shakes?

how are you defining HIIT? what exactly are you doing?

I'd also suggest reading the workout threads in the exercise forum - you're not giving a lot of detail of your strength workout but it seems a bit isolated to me..
Click to expand...

Protein shakes---

to supplement, they have no fat or carbs really just low kcals and 50 grams of protein i actually cut down to 1 a day after training but before cardio

HIIT i define as i get on he elliptical and i go hard for 20-25 seconds then rest until the next minute at a moderate pace doing that about 30 times which is 30 minutes n then maybe a cool down


sorry if don't get into it to much, i should write it down but i mix it up every time usually so that the body inst accustom to the same excerise
 
I will chime in as well. Mal is being polite... avoiding carbs is just stupid. Its the most EFFECTIVE source of immediate energy we can get. Don't avoid them, just be smart as to which ones to eat, broccoli is an AWESOME carb for instance.

Secondly, if you are doing HIIT 20 cycles... then it isn't really HIIT. Let me explain, I could be way off base, but... I feel like I am fairly FIT in the sense of my athletic ability. 170-180's heart rate is where I like to be... the HIGH end. Now, not to be a smart ass... but HIIT should make you want to throw up after the 6th or 7th time you "REV" it up... so I like to do 30 seconds of the most intense push I've ever done... then walk it out for 2:00. Then another 30... and so on. If I were to do this about eight times... we are looking at a MAX of 20 minutes... lets say I throw in a 4 minute warm up and a 4 minute cool down, that's 28 minutes. So, you might be doing some really great interval training... but if you don't want to puke or aren't already from it... I don't know if that is HIIT. There is a nice thread on it in the EXERCISE forum...

Secondly, calories are crucial for your weight loss... you need to know the amount of "stuff" your putting in so you put out the right amount of "stuff" to be effective.

Thirdly, You won't gain any real muscle mass while trying to lose weight... so I suggest a full body workout, check out Steve's easy yet effective basic lifts thread in the Exercise forum as well. You are doing isolation in parts... not that great for your goals. Will it work? Sure, but not at the optimal speed...

There is a ton of knowledge for you to follow here... you just need to isolate what is the most effective.
 
Darth Pooh said:
I will chime in as well. Mal is being polite... avoiding carbs is just stupid. Its the most EFFECTIVE source of immediate energy we can get. Don't avoid them, just be smart as to which ones to eat, broccoli is an AWESOME carb for instance.

Secondly, if you are doing HIIT 20 cycles... then it isn't really HIIT. Let me explain, I could be way off base, but... I feel like I am fairly FIT in the sense of my athletic ability. 170-180's heart rate is where I like to be... the HIGH end. Now, not to be a smart ass... but HIIT should make you want to throw up after the 6th or 7th time you "REV" it up... so I like to do 30 seconds of the most intense push I've ever done... then walk it out for 2:00. Then another 30... and so on. If I were to do this about eight times... we are looking at a MAX of 20 minutes... lets say I throw in a 4 minute warm up and a 4 minute cool down, that's 28 minutes. So, you might be doing some really great interval training... but if you don't want to puke or aren't already from it... I don't know if that is HIIT. There is a nice thread on it in the EXERCISE forum...

Secondly, calories are crucial for your weight loss... you need to know the amount of "stuff" your putting in so you put out the right amount of "stuff" to be effective.

Thirdly, You won't gain any real muscle mass while trying to lose weight... so I suggest a full body workout, check out Steve's easy yet effective basic lifts thread in the Exercise forum as well. You are doing isolation in parts... not that great for your goals. Will it work? Sure, but not at the optimal speed...

There is a ton of knowledge for you to follow here... you just need to isolate what is the most effective.
Click to expand...

i don't cut out all carbs because i know they are the most important source of energy but before i was getting to many carbs and now i get them from veggies and a banana i throw in a protein shake and the granola and toast i just don't have them at night


HIIT is very confusing still i just do what i explained because I lost weight before, i mean i know i will lose weight regardless but i want to lose fat not muscle mass

and protein i take to not grow but to maintain my muscle mass right now i just want to drop FAT not lean mass or water or anything

i don't want to sound like I know a lot because i don't but i have made serious improvements and thats y I am asking because i want to learn but i just really want to avoid loose skin and stuff i wanna look like Steve when I am all said and done and i know that could take years so i am in no rush but id like to look attractive for summer on or about July 8th my 20th birthday

Again you guys know best but i hear to keep your Heart Rate at 160 for fat loss and even though i don't monitor it i have had my heart rate at 180 and it feels like I am going to die i cant even get it that high with out taking some energy drink

i get about 1900 calories before exercise maybe 1400 after I am always eating veggies and chicken


i use these rules to live by:

 
itsadrian said:
i don't cut out all carbs because i know they are the most important source of energy but before i was getting to many carbs and now i get them from veggies and a banana i throw in a protein shake and the granola and toast i just don't have them at night


HIIT is very confusing still i just do what i explained because I lost weight before, i mean i know i will lose weight regardless but i want to lose fat not muscle mass

and protein i take to not grow but to maintain my muscle mass right now i just want to drop FAT not lean mass or water or anything

i don't want to sound like I know a lot because i don't but i have made serious improvements and thats y I am asking because i want to learn but i just really want to avoid loose skin and stuff i wanna look like Steve when I am all said and done and i know that could take years so i am in no rush but id like to look attractive for summer on or about July 8th my 20th birthday

Again you guys know best but i hear to keep your Heart Rate at 160 for fat loss and even though i don't monitor it i have had my heart rate at 180 and it feels like I am going to die i cant even get it that high with out taking some energy drink

i get about 1900 calories before exercise maybe 1400 after I am always eating veggies and chicken


i use these rules to live by:
Click to expand...

you are eating 3300 calories a day? Do you think you burn off enough during exercise to be in a deficit?

Deficit will get you there... doing Weight training will maintain some of that muscle mass and focus on fat loss. However, when in a deficit there will be muscle mass loss, just doing the right things will minimize it. Depending on how much weight there is... you might not be able to avoid loose skin... you won't have control over that my friend.
 
no im eating liek 1400 lol sorry for that math i meant 1900 before i hit the gym and then i burn off about 700
 
Some of that website is good, some of it is bullshit.

Just be careful with what you read and believe in... I don't like sites that talk "down" on people. That one is barking "tough" orders. Fuck them... it doesn't get into the why of the good or bad stuff either... EAT EVERY 3 HOURS? why? who said?

Shit like that annoys me.
 
thanks man ill take things with pinch of salt


so you think my program is any good?
should i add any foods i recently began eating chicken 3 times a day so that my protein is higher with out so many supplements. how many grams of carbs is adequate?

my HIIT you said will work right? Because i forgot to mention i put the eliptical on level 12 and it saids i burn 500kcals in 30 min
 
itsadrian said:
no im eating liek 1400 lol sorry for that math i meant 1900 before i hit the gym and then i burn off about 700
Click to expand...

Ah ok... I eat 2000 a day. Plus I do about 800 in the gym. So that's ok... I suppose. Basically, if you are losing weight... and progressing, I wouldn't worry about your program. I would say look into full body workouts 3 times a week though... stick with the cardio daily, ellipticals are a great machine, and some people swear by them, some people sweat AT them.

I would worry if you did all this and you don't lose weight... If you lose, the plan works. I wouldn't expect HUGE numbers and that isn't healthy. I'd like to know more about your weight loss numbers weekly so far. Daily means nothing... hell weight means nothing too... how do the clothes fit? How do you look in the mirror? Judge the right things...
 
itsadrian said:
Well i have a post were you can see that and its here

http://weight-loss.fitness.com/before-after-between/20154-259-212-going-m-19yrs.html


and as far as losing its very slow about 2lbs a week max sometimes less sometimes more depends on water intake and frequency of the gym

and clothes are getting really loose but what im worried about is not being shrimpy and or loose when im done
Click to expand...

Ok, 2 lbs a week is NOT slow. It's perfect and on course... It's actually numbers people would KILL for. So get those stupid BIGGEST LOSER numbers of 10-16 lbs a week out of your head. Secondly... if you are WT while losing weight, don't worry, you're doing your job. I take something called CLA (conjugated linolic acids) that are supposed to help maintain and stimulate lean muscle mass while following a diet and exercise plan. Look into those bad boys!
 
itsadrian said:
random quesiton


LOOSE SKIN do u have it?

Did u check out the pics?


soo july being 185 is good im about 212
Click to expand...

At the current rate, you are doing 8 lbs in one month (very nice)... so in four months, 32 lbs... sure, it's possible... however, why are you obsessed with the number on the scale? The best indicator are clothes and measurements. Steve wrote an awesome post in my pictures thread... 4th page I think. It opened my eyes up and I think it will help you too.

Yep, I have loose skin, I can hide it well though, even with my shirt off. Check out my thread pics ( http://weight-loss.fitness.com/befo...een-almost-after-pooh-style-5.html#post417056 ).
 
HOLY SHIT thats amazing please tell me my gut will go away freinds and family tell me its my only problem!!


i had to curse because i can relate i was never that big but i was close 259
 
itsadrian said:
HOLY SHIT thats amazing please tell me my gut will go away freinds and family tell me its my only problem!!


i had to curse because i can relate i was never that big but i was close 259
Click to expand...

I can't tell you anything about your gut. However, I have a feeling if you stick to your routine , things will be fine. If you plateau we will evaluate later... just now, keep on keeping on.
 
bump!>>>>.
 
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