Hey everyone, new hear. I've been around for a while now reading up alot. I'm about to ask something that may have been repeated many times, but I think I differentiate from the rest. I'm very familiar with weights, cardio, and food. Although I have diffaculty proportionizing everything. I was formally 316 at 5'11. I am now at 274 1.5 months later. I watched what I ate, and did cardio and it feels good.
My problem is now that I'm bored. I can't do cardio alone anymore. I started lifting with my brother who has been doing this for 8+ years. Right now I am looking for optimal results. My diet and example of workout is as follows.
I take superpump preworkout(gets me going in the a.m.), empty stomach, workout at 8:00 am.
For example today we did chest.
Incline barbell 3 set 12 reps to failure
Incline dumbbell 3 sets 12 reps to failure
Flys 3 sets 12 reps to failure
Chest press machine 3 sets 12 reps to failure
Verticle press machine 3 sets 12 reps to failure
We did a few other workouts with dumbells. Its all based on 3 sets 12 reps to failure. Which for me I set the weight so the 11th and 12th rep I'm barely getting it up.
Then I did 20 min hiit routine. 3 min treadmill walk, 2 minute stair climber, 3 min elyptical jog, 2 min treadmill walk, 3 minute stair climber, 2 min treadmill walk, 1 min treadmill sprint, 3 min treadmill walk cool down.
What I ate.
10:05 I had a 2 scoop protein shake immediately after
11:00 Low carb wrap(5 gram) grilled chicken, lett, tom
1:00 Fruit salad consisting of all berries, grapes, clementines, and kiwi
3:00 Another low carb wrap with fresh turkey about 1/4 lb
5:00 Veggies, broccoli, carrot, bell pepper, celery, cucumber (I'll eat 5:00--and on) good portions
7:00 Today I had salmon baked, with lemon
I don't eat passed 7, if I do its more veggie, or protein shake
Target goal. Lose weight. I'm unsure of my bf%. I have alot to lose especially my belly. I'm more determined as ever. Workout is an example of what I did today, my food is something I intake everyday, I'll switch chicken for tuna, salmon for tilipia etc etc. Add more protein with fish, turkey, or chicken.
Based on my diet and routine should I get optimal results? Is it okay to workout that intense on an empty stomach? The reason I do like lifting is because as I continue to lose weight I want my arms stomach etc to tighten up, and not hang(I dont have this problem, but it bothers me to think that it could happen). I thought some good weight lifting, cardio, on a good diet would give me that. Am I going about this the right way?
Any advice would help, and if you do have a problem with anything I have listed, if you could please follow up with a suggestion, I would really appreciate it. I'm not on a fad diet, nor need this off in 2 weeks, but I want to keep my intensity up and keep going. I'm loving it so far, but are my reps/sets right? Cardio is it all to much or on the money?
Thanks.
My problem is now that I'm bored. I can't do cardio alone anymore. I started lifting with my brother who has been doing this for 8+ years. Right now I am looking for optimal results. My diet and example of workout is as follows.
I take superpump preworkout(gets me going in the a.m.), empty stomach, workout at 8:00 am.
For example today we did chest.
Incline barbell 3 set 12 reps to failure
Incline dumbbell 3 sets 12 reps to failure
Flys 3 sets 12 reps to failure
Chest press machine 3 sets 12 reps to failure
Verticle press machine 3 sets 12 reps to failure
We did a few other workouts with dumbells. Its all based on 3 sets 12 reps to failure. Which for me I set the weight so the 11th and 12th rep I'm barely getting it up.
Then I did 20 min hiit routine. 3 min treadmill walk, 2 minute stair climber, 3 min elyptical jog, 2 min treadmill walk, 3 minute stair climber, 2 min treadmill walk, 1 min treadmill sprint, 3 min treadmill walk cool down.
What I ate.
10:05 I had a 2 scoop protein shake immediately after
11:00 Low carb wrap(5 gram) grilled chicken, lett, tom
1:00 Fruit salad consisting of all berries, grapes, clementines, and kiwi
3:00 Another low carb wrap with fresh turkey about 1/4 lb
5:00 Veggies, broccoli, carrot, bell pepper, celery, cucumber (I'll eat 5:00--and on) good portions
7:00 Today I had salmon baked, with lemon
I don't eat passed 7, if I do its more veggie, or protein shake
Target goal. Lose weight. I'm unsure of my bf%. I have alot to lose especially my belly. I'm more determined as ever. Workout is an example of what I did today, my food is something I intake everyday, I'll switch chicken for tuna, salmon for tilipia etc etc. Add more protein with fish, turkey, or chicken.
Based on my diet and routine should I get optimal results? Is it okay to workout that intense on an empty stomach? The reason I do like lifting is because as I continue to lose weight I want my arms stomach etc to tighten up, and not hang(I dont have this problem, but it bothers me to think that it could happen). I thought some good weight lifting, cardio, on a good diet would give me that. Am I going about this the right way?
Any advice would help, and if you do have a problem with anything I have listed, if you could please follow up with a suggestion, I would really appreciate it. I'm not on a fad diet, nor need this off in 2 weeks, but I want to keep my intensity up and keep going. I'm loving it so far, but are my reps/sets right? Cardio is it all to much or on the money?
Thanks.