My Plan?

Y

yucker85

New member
Hey all,

I have been trying to get my health in order since this December. I started out at 260, 30% Body Fat. (male, 6'1, BMI is suppose to be 2400)

I started by going to gym a few times a week and cutting back my calories. But I did come up with a more precise plan that I have been doing the past 4 weeks.

Diet:
Eat 1700-1900 Calories. I also drink a whey protein shake after working out.

Exercise:
Monday:
Cardio (15-20 Minutes, HR above 140).
Chest Press 3sets/12reps
Lat Pulldown or Row 3/12
Dumbbell Arnold Press 2/12
Lat Raise 2/12
Bicep Curl 2/12
Tricep Pushdown 2/12
Wrist 2/12

Tuesday:
Cardio (same as above)
Leg Press 3/12
Leg Curl 3/12
Leg Ext 3/12
Calf Raise 2/20
Shin Exercise
Plank 2/30sec
A Lower Back Exercise

Wed: Rest
Thursday: Same as Monday
Friday: Same as Tuesday
Weekend: Rest

Curious what others think. Thoughts? Advice? I def see/feel a difference in waist line and muscles but don't see much weight loss. I am at 252 lbs now but haven't tested body fat % currently (I am very curious what that is now). I should be running a deficit but thought I would be losing more than I have.

All Ears...:bigear: Thanks in advance.
 
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Hey Yucker:

Great plan! First, some housekeeping. You stated calories, and then put "I also drink a whey protein shake after working out.
" ...Is this protien shake in your calorie count for the day? it has to be, because it is calories.

Alright, as for the rest of the plan, looks awesome.

You may get some benefit from getting a Heart Rate Monitor (HRM) from a sports store or online. I use mine to know how many calories I burn working out. You can start the timer as soon as you get on the treadmill, and stop the timer after finishing your work-out. It will tell you how many calories (roughly) you burnt, and give you a better idea what kind of 'damage' you're doing!

Also, in terms of actual "weight loss", you are without a doubt putting on muscle, unless you are counting calories wrong. If you measure your fat% and it's not significantly changed after a month, it's time to start keeping a) a food diary with strict calories, or b) if you are technically inclined, join the livestrong.com page and start a calorie counting account. They have an app for the iphone that I freakin' love, and keeps me honest.

Keep on keeping on!

-Mellon
 
Thanks. Yeah. To clarify, the whey is included in this calories.

And I agree that the body fat % will tell me more than the pounds. Just worried about not knowing at what point I am cutting too many calories vs. not enough.
 
In terms of too many. I don't believe you are there. It's safe to lose about 1%/ week, or 2 pounds/ week average (it's actually fairly hard to do for an extended period of time). To do this, you need about a 7000 calorie deficit, or 1000 calories a day. I acheive this now by running, but in the beginning, I did this by eating strictly. As long as you are getting your protien (sounds like you are), you will be able to gain muscle and burn fat. Your plan is sound.
 
Very poor exercise selection- drop machines and focus on free weight or body weight movements.

You aren't eating enough to keep a sparrow alive! Your poor metabolism is probably as flat as a pancake.

Drop all dairy, processed and refined foods from your diet.
 
Hey there!

To be honest, you sound like you're doing a lot along the lines of what I'm doing. I'm doing strength training/cardio 3-4 times a week and just cardio 2-3 times a week.

I'm upping my cardio as I'm finding that while I'm building muscle, I'm losing the fat as fast as I want. So you might notice that too. I had been doing about 20 mins of cardio 3-4 times a week, making sure my HR was above 60% ... but I need to get more in.

As far as your diet- I'm trying to eat between 1400-1600 calories a day. This is roughly -400 calories off of my BMR. I try to drink only water (and a lot during the day), and my protein after my workout is egg base with very little calories! :)

So far I'm satisfied during the day, I don't feel hungry, and I make sure my snacks and meals are made with organic, fresh, and clean foods! (I eat little to no processed foods)!

You might find it helpful to also record your food intake like you're doing with your exercise! I do it on here so that the community can help me make adjustments if my diet is off :)

Hope this helps! I'm seeing results (I've been at this since the start of Jan), and I feel great!

Good luck!
 
To answer the other question about diet, here is what I had yesterday:

Breakfast (I'd normally have eggs but ran out):
Whey Shake - 140
Raw Almonds - 138
Fish Oil - 10

Lunch:
6" Subway Chicken breast sandwich on wheat, no cheese with mustard - 320
Raw Almonds - 90
Fish oil - 10

Dinner:
Cheese Ravioli - 770
Pasta Sauce - 180 (this is probably an over estimate)
Fish oil - 10

Snacks during day:
Whey Shake - 120

Total: 1798 calories, 116g of Protein (I want to increase this).

Also, I have been drinking a ton of water which has made me feel less hungry.

Like I said, I'd probably have eggs for breakfast instead of a whey shake and I also ran out of apples that I would snack on. Dinner is hit or miss, I normally have a smaller caloric dinner and a greater caloric Lunch. Normally I am 1800-1900 in the calorie range per day... maybe a bit more on workout days.
 
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