Pls help me in my new Journey to lose weight

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SaiJin

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Hi all,

My first post here, this will be the 3rd and final time I'm going to "lose weight".
Trying to get rid of about 6 inches off my waist and wanting to do it by June.

I have tried my old diet routine and it seems it's not working anymore so beginning February, I 'm doing something different.

Is there any experienced people or even trainers here that can critique my plan? I have no problem sharing a screenshot of my note with you all.

CheerS!
 
without more information it is impossible to give you specific help

https://weight-loss.fitness.com/threads/information-needed-when-asking-for-help.89399/
 
Ah surely:

Age 27 - Male
5'8


My daily routine is something like this: Mon - Fri + Sunday

10am 6 egg white, 1 yolk, tomato, onion Omelette
10:30 -12pm: Weights, 45-60min Eliptical / treadmill (Weights only 3/week)
12pm: Protein shake
2PM: 3.5/4oz salmon , small Yam, broccoli, onion, tomato
4pm: 2 boiled eggs
7pm: Salmon, broccoli, tomato, onion
9pm: sausage + fish / veggie balls.

I only broil and steam all my foods and I started this plan in February, which is a little different than the previous inconsistent plan.

I can also take a picture and upload the note book I've been keeping my daily log in here if it'll help?
 
your basic diet and exercise look good, but it will also depend on what your current weight is, how much fat you have to loose and the intensity of your exercise for determining how successful you will be.

without exact number you are eating around 100 grams of protein without the shake, which is good for someone strength training who has around 60 kg (132 lb) of lean mass ( weight - fat weight) but without knowing your weight, bodyfat % or how much protein is in the shake there is no way of knowing if you are getting enough or getting more than you need.
 
Trusylver said:
your basic diet and exercise look good, but it will also depend on what your current weight is, how much fat you have to loose and the intensity of your exercise for determining how successful you will be.

without exact number you are eating around 100 grams of protein without the shake, which is good for someone strength training who has around 60 kg (132 lb) of lean mass ( weight - fat weight) but without knowing your weight, bodyfat % or how much protein is in the shake there is no way of knowing if you are getting enough or getting more than you need.
Click to expand...

For intensity I try to keep it at around 125BPM during weight and cardio both. But average is around 120bpm according to my meter.
I was told that I can't go higher as I'll risk going anabolic.

I'll have to wait till I find a weigh machine.

But my waist is at around 37-38 and I want to be back at 31 inches.
I'm guessing I'm at around 16-18% body fat. When I'm at 31 inches I'm at about 12%

But yes, I'll double check my weight tomorrow at the gym.

Protein powder is at: 22gram which is 44% daily value. Brand is MGP. It's supposed to be without sugar or very little compared to other brands.
 
SaiJin said:
For intensity I try to keep it at around 125BPM during weight and cardio both. But average is around 120bpm according to my meter.
I was told that I can't go higher as I'll risk going anabolic.
Click to expand...

firstly, is there a reason you don't want to build muscle (anabolic) or are you actually concerned about your cardio being catabolic ? ie. using muscle for energy
 
Trusylver said:
firstly, is there a reason you don't want to build muscle (anabolic) or are you actually concerned about your cardio being catabolic ? ie. using muscle for energy
Click to expand...


About muscle, I'm actually trying to keep it the same size. I was an athlete and I have decent size muscles that I'm happy with.
I have a body that can build muscles pretty easily, but getting cuts is probably the toughest for me.

About keeping my intensity to 125bpm is because I was told that if I kick the intensity too high, instead of losing fat / weight, the body would instead eat into my muscles instead of the stubborn fat. (I hope I said it correctly)

PS: My target weight is 155-160 lbs tops. And I'd like to be at around 10-11% body fat.
Once I was at 148Lbs, 28" waist. I couldn't muster up much power.
 
you will only put yourself at risk of eating in to your muscle (catabolism) during cardio if your spend lots of hours doing it. It is far better to be doing High Intensity Interval Training for both fat loss, cardiovascular health and maintaining muscle with the added benefit of less time in the gym.

what does your weight training routine look like ?
 
Trusylver said:
you will only put yourself at risk of eating in to your muscle (catabolism) during cardio if your spend lots of hours doing it. It is far better to be doing High Intensity Interval Training for both fat loss, cardiovascular health and maintaining muscle with the added benefit of less time in the gym.

what does your weight training routine look like ?
Click to expand...


Mon-wed-fri

20-30 Min weights: Upper body + abs or Lower body + abs and I do crosstraining. IE:
Lats + Ball pike (abs) + triceps in one set.

Then 45-60min Eliptical or I do treadmill running and walking intervals.

So My average time In the gym is about 75 min.
 
SaiJin said:
20-30 Min weights: Upper body + abs or Lower body + abs and I do crosstraining. IE:
Lats + Ball pike (abs) + triceps in one set.
Click to expand...

this is your split but it does not tell me what sort of intensity your working at.

reps, sets, rest periods ? what % of 1 RM your using ?
 
Trusylver said:
this is your split but it does not tell me what sort of intensity your working at.

reps, sets, rest periods ? what % of 1 RM your using ?
Click to expand...


10-13 reps , 3 sets each.
Rest is between 30-60 seconds in between.

I don't know about the RM.... what is this?

IE: On a Monday.

Lat pull down 10
Decline ab crunch 15-20
Triceps 10

Rest 30-60 seconds, then continue. 3 sets of the above in one sitting.

Squats 13
Lunges 20
Traps 13

Rest 30-60 seconds. 3 sets of each.

Then I hop on cardio 45-60 min. 122 BPM average. Lows 115, highs 130 during cardio.
 
1rm means the maximum weight you can lift for 1 rep

a few things, your lifting program is unbalanced and you are working in the hypertrophy range for reps an rest periods for some stuff and endurance for others. when cutting fat there is no point working in the rep range for building size, you need to be working on strength while cutting to better maintain your muscle.
 
Trusylver said:
1rm means the maximum weight you can lift for 1 rep

a few things, your lifting program is unbalanced and you are working in the hypertrophy range for reps an rest periods for some stuff and endurance for others. when cutting fat there is no point working in the rep range for building size, you need to be working on strength while cutting to better maintain your muscle.
Click to expand...

can you give me an example?

Other than that, you think the diet and most of everything else is good enough for weight / fat loss?
 
Hi @SaiJin the diet you posted here makes me think that you don't eat enough at lunch because I can see you eat dinner at 7 pm and 2 hours later you end your day with sausage. Or maybe your dinner is at 9 pm. Anyway, I think you'll be much better off if you'll eat at lunch some chicken steak with vegetables and let all the fish for dinner, without sausage.

I'm sure you'll not only feel better but you'll lose weight faster.
 
Reps for strength should be around 5-8 for a beginner ans with rest times of at least 3 minutes, this will also mean that you have to increase the weight on the exercises your doing

by balance i mean if you work a muscle you need to work the antagonist muscle equally. for example if you train triceps you need to train biceps equally. the exception to this is that as a athlete you probably already have muscle imbalances from your sport which needs correcting but that is an issue best sorted out by a face to face coach.
 
Valentin D Curtianu said:
Hi @SaiJin the diet you posted here makes me think that you don't eat enough at lunch because I can see you eat dinner at 7 pm and 2 hours later you end your day with sausage. Or maybe your dinner is at 9 pm. Anyway, I think you'll be much better off if you'll eat at lunch some chicken steak with vegetables and let all the fish for dinner, without sausage.

I'm sure you'll not only feel better but you'll lose weight faster.
Click to expand...


Thank you. Some times I just have no time to cook, but I'm trying to eat every 2-3 hours.
I'll keep that in mind and see if I can do something about the consistency though.

Right now I just wanna make sure that with my current plan, I'm actually losing my waist size.
 
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