help please on a diet + excercises

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xfobbyx

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Hey this is my first post in this forum and i need help with a diet + excercise program.

GOAL: GET A TONED BODY meaning smaller stomach/ toned chest / toned arms !

I'm 17
5'11 198 lbs
ive weight trained before and my biceps are in pretty good shape but my stomach and chest are really bad :mad:
and im really trying to lose over 25 pounds and hitting around the 165 / 170 area. but im having difficulty with a good diet + excercise program.

My current eating habits are weird. so please dont flame on the eating habits lol.

Breakfast- Noodles + roast pork / grilled pork
3 slices of bread + Peanut butter + Grape Jelly
Lunch- 1 pint of lowfat milk, turkey sandwich couple pickle slices + tomato + lettuce + italian sauce. and either a banana or an apple.
Dinner- Rice + broccoli or chinese choi, chicken meat/grilled chicken, beef. etc

any recommendations?
I was thinking i should change my eating habits to
Breakfast- bowl of oatmeal + milk
Lunch- Sandwich + fruit + milk
Dinner- Half bowl less rice + chicken/beef/fish
and sometimes fruits as snacks.

my current excercise plan is as follows

I usually cant run that much since my legs are really weak / cant stand running too long.

25 minutes on the stair climbing machine
25 lb bicep curl machine 20 reps per set 3 sets
25 lb tricep machine 20 reps per set 3 sets
25 lb shoulder / chest machine 20 reps per set 3 sets
25 lb chest machine 20 reps per set 3 sets
7-10 push ups per set 3 sets

what should i do instead? i have a gym that i have access to. so benching / free weights etc are avaiable ! im trying to gain a flat toned stomach(for building abs) / bigger toned chest and TONED arms rather than big.
 
xfobbyx said:
Hey this is my first post in this forum and i need help with a diet + excercise program.

GOAL: GET A TONED BODY meaning smaller stomach/ toned chest / toned arms !
Toned=Low body fat with decent muscular mass.
I'm 17
5'11 198 lbs

Are you a male or female?



my current excercise plan is as follows

I usually cant run that much since my legs are really weak / cant stand running too long.

25 minutes on the stair climbing machine
25 lb bicep curl machine 20 reps per set 3 sets
25 lb tricep machine 20 reps per set 3 sets
25 lb shoulder / chest machine 20 reps per set 3 sets
25 lb chest machine 20 reps per set 3 sets
7-10 push ups per set 3 sets
This ALL goes...

what should i do instead? i have a gym that i have access to. so benching / free weights etc are avaiable ! im trying to gain a flat toned stomach(for building abs) / bigger toned chest and TONED arms rather than big.
Click to expand...

To focus squarely on the workout for now...

Your weight regimen is entirely focused around machines. Which is NOT what you want. Free weights are far superior in about every way.
For fat loss i am generally a fan of an upper/lower split 4-5 days a week. It should be comprised of compound movements, little to no isolation. Keep within 5 movements (exercises) per workout. I would generally suggest the 6-8rep range (unless hypertrophy is ones goal down the line.). Alternitivly of course a full body routine 3days a week would be sufficient. The objective in weight lifting during weight loss. Is to maintain muscle mass. And, to increase overall calorie expenditure. Though of course that is not all just do not wish to bore you with "sciency" reasons and so forth.

Cardio should be changed constantly to prevent stagnation(boredom more so then anything). For example one day hit the treadmill the next hit the bike so on and so forth. Keep the weight lifting under an hour. The Cardio should be kept under 25 minutes at a HIGH intensity. If you are absolutely unable or unwilling to hit it at a high intensity then stick to a slower pace but for about 45 minutes instead. Overall There should ALWAYS be at least one day a week when no additional Exercising is done (Outside of lifestyle).
 
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to answer your question im a male.

some overall question i need answering is how do i calculate my body fat and how do i get rid of it?

my daily rountine is as follows. breakfast at 7:30, lunch at 12:50, free to the gym for 2-3 hrs, then dinner at 8/9
what is the ideal calories i should burn? what happens to the dinner that i eat? do i gain all the calories back?

what should i do on the weekends? i heard the best way to lose weight is to do it in the morning where you didnt eat anything that way it burns the calories from the fat youve stored. im worried about that if i dont eat or eat too little that i only burn a certain amount and all that amount gets stored back once i eat lunch and dinner. what should i do?

i used to do free weights but people told me that if i wanted toned body i had to lose fat + do low weights around 10-25 and keep maxing the reps per set.
i usually do a lot of machines, but like i said free weights are available to me i usually find a lot of result from the machines compared to the free weights.
am i doing the free weights wrong? what excercises should i do to increase the tone the mass in my bicep/tricep and my chest.

also my legs are really weak i cant go at a high intensity such as running for more than 3 minutes. i have better endurance in stairclimbing though i can be on the stairclimbing machine for 25-35 minutes. does stair climbing count towards cardio ? also what is the ideal minutes every day that i should do it ?

also i was planning to do pushup + crunches into my work out to work on the chest and abs.

what are some good excercises for my chest / abs and to lose my fat?
 
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xfobbyx said:
to answer your question im a male.

some overall question i need answering is how do i calculate my body fat and how do i get rid of it?
Most GYMS will offer this free. Simply go up and ask one of the representatives to measure your BF.

my daily rountine is as follows. breakfast at 7:30, lunch at 12:50, free to the gym for 2-3 hrs, then dinner at 8/9
You are going FAR to long inbetween meals. Try eating 5-6 smaller meals throughout the day. You will likely find yourself with loads more energy.
what is the ideal calories i should burn? what happens to the dinner that i eat? do i gain all the calories back?
You generally need to eating roughly 2000calories for your size/hight. To loose weight start off by taking about 350 calories off that. Couple that defietient with exercise to further it and you will start loosing wight. After about a week or two if you feel you can cut that down to closer to 500calories

what should i do on the weekends? i heard the best way to lose weight is to do it in the morning where you didnt eat anything that way it burns the calories from the fat youve stored.
If you can stand doing High intensity workouts on an empty stomach go ahead. There is however no REAL advantage to it. I would suggest you eat something prior to doing any workout.
im worried about that if i dont eat or eat too little that i only burn a certain amount and all that amount gets stored back once i eat lunch and dinner. what should i do?
Its all about Total Calories In and total calories out throughout the WHOLE day.

i used to do free weights but people told me that if i wanted toned body i had to lose fat + do low weights around 10-25 and keep maxing the reps per set.
Who ever told you this you should no longer listen to. They are completely wrong.

i usually do a lot of machines, but like i said free weights are available to me i usually find a lot of result from the machines compared to the free weights.
Free weights will give you far better results then machines. Machines do have their place at certian times in certian situations. But, generally Free weights are FAR better for a person whether their goals be to get the big "gunz" or to loose weight.
am i doing the free weights wrong? what excercises should i do to increase the tone the mass in my bicep/tricep and my chest.
Remember, Building muscle mass and loosing weight are two totally different processes. You can NOT do both. for the Big muscles your body requires a "calorie Surplus" To loose weight your body requires " a Calorie Deficient "

also my legs are really weak i cant go at a high intensity such as running for more than 3 minutes.
This will change with practice and repitition. They will become strong in a matter of no time.
i have better endurance in stairclimbing though i can be on the stairclimbing machine for 25-35 minutes. does stair climbing count towards cardio ? also what is the ideal minutes every day that i should do it ?
Cardio should be kept under 35 minutes in most cases. It should be done at a High intensity throughout this time.

also i was planning to do pushup + crunches into my work out to work on the chest and abs.
This is fine, Not trully needed if doing a solid full body routine or good upper/lower split.

what are some good exercises for my chest / abs and to lose my fat?
You can NOT spot reduce. Meaning you can not do a specific exercise to loose specific weight. Your body will determine where to loose weight as it sees fit.
Click to expand...

Do some searching on your own about Upper/lower splits and full body routines. Come back and show us what you believe is the right routine for you and we can critique it from there. Sure i could give you a cookie cutter program but you will enjoy the routine more and have a higher success rate if you create the base for it on your own.
Here is a great place to start.

Make sure you read my last post well. There are a couple of questions here i already answered there. Not a problem of course. Just make sure you internalize everything you read.
Next,
A, Insert ALL food and drinks into Fitday.com.
B, Post back after a couple of days of entering the food into fitday.com with a link to your "public" profile. Once this is done we can make better dietary changes.
 
this is roughly what i do when i go to the gym
and my daily eating habits.

being chinese my habits with all the food are small(chinese share dishes with the family). although the chicken , beef, i dont have everyday i usually have one or the other and sometimes both.
so this is roughly 1800 - 2100 sumtimes.

my idea was

Breakfast 7:30 bowl of Oatmeal + water or milk
Snack 10:30 i was thinking either 2 fruits or a snackbar
Lunch 1:00 sandwich + lettuce tomato and pickles + a milk and cutting off the italian sauce, potato wedges, and extra stuff i eat.
Snack 4:00 again 2 fruits or another snackbar
Dinner anywhere from 7:00 to 8:30. Half a bowl of rice rather than a full bowl, and less chicken/ beef/ more vegetables.

for my working routine i have the most trouble i was thinking
Stairs for 35 minutes

Bicycle at high intensity for 25 minutes

Bicep curls - 20 LB 20 Reps per set 4 Sets

Laying down on my back and hand straight up lifting the weights for tricep 15 LB 20 reps per set 4 Sets

Pectoral curls 20 LB 20 reps per set 4 Sets

Pushup 5 reps , 20 sets (looking to increase this)

Crunches 35 reps, 8 or more sets (also looking to increase this)

and i was playing to do all the high/upper body machines available at the gym. reps of 20, 4 Sets


Please critque my workout and eating habits.
also what are your eating habits? i would like to compare. (and any tips on what i should eat? anything is good if you want to tell me what to eat)
 
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