So here is my plan (what do you guys think?)

X

xs2k5

New member
Where I stand now:
Height: 5 foot 11 inches
Weight: 200lbs
Age: 21 Years
Goal: 175lbs by January 10th

Hello I need some advice on my nutrition.
I exercise almost everyday. Here is my schedule:

Monday, Wednesday, Friday: Burn 700-800 Calories on Elliptical trainer. Exercises (3 sets, 12 reps/set): Biceps (25lb/bicep), Abs (60lb-80lb), Chest (75lb), Triceps (80lb), and some more.
Tuesday, Thursday, Saturday: Burn 400-500 Calories on Elliptical trainer

Eating plan:
Breakfast: 500 Calories
Snack 1: 300 Calories
Lunch: 450 Calories
Snack 2: 250 Calories
Dinner: 500 Calories
Snack 3: 300 Calories
Total : 2000 Calories/Day

I am aiming to loose 25-26lbs in 15 weeks. So I need to loose 1.6lb/week. this is healthy (over 2lb/s is unhealthy).

So are there any adjustments I need to make to help me loose weight more effectively?

thanks
 
I've got a number of issues with what you presented here:

In my opinion it's too much cardio.

Your lifting isn't optimal at all.

What's "and more"?

Your rate of weight loss is fine to shoot for but most likely not going to be obtainable.

Not enough emphasis on muscle preservation, unless of course, you don't care what you look like after you lose 25 lbs.

You don't tell us what you're eating, which matters a lot.
 
I agree with steve. I did an hour of cardio almost 5 days a week for almost two months and didn't think about the lifting aspect of it.

Also, diet is huge, adequate protein/carb/fat ratio's are key.
 
Steve said:
I've got a number of issues with what you presented here:

In my opinion it's too much cardio.
is too much cardio bad? or is it just waste of time in the sense that too much cardio dosen't contribute much to weight loss? I mean the calories that I burn (700-800) they still count as calories burnt though right?

Your lifting isn't optimal at all.
what would you recommend something that will contribute to weight loss and be really optimal?

What's "and more"?
I also do Traditional Crunches, Raised feet crunches, Bicycle and other equipment free exercises targeting my legs and arms)

Your rate of weight loss is fine to shoot for but most likely not going to be obtainable.
why is that? and what can I do to improve and make it obtainable?

Not enough emphasis on muscle preservation, unless of course, you don't care what you look like after you lose 25 lbs.
I do care about what I will look like 25lbs lighter, how much weight lifting should I be doing?

You don't tell us what you're eating, which matters a lot.
I eat something like this everyday:
(this should give you an idea)

Breakfast: Orange Juice 1/2 Glass. 2 Slices of Whole Wheat bread and egg omelet.
Snack1: Apple and almonds
Lunch: BLT Sandwich, Banana and lots of water
Snack2: 2 Slices of Whole wheat bread with Peanut butter
Dinner: Chicken breast roasted, with some veggies
Click to expand...

I look forward for to hearing from you
thank you
 
It's not that it's too much cardio as in, the calories expended will no longer count. They count. But that would be excessive for me and it's certainly not needed, is all. Plus, I'm not sold on that much cardio being good for muscle maintenance.

In terms of resistance training, I would suggest a full body routine emphasizing compound lifts 2-3 days per week. Something I like to do is create an A workout and a B workout.

Week one will be ABA and week two will be BAB and so on.

So less isolation stuff and more compound stuff is needed.

In terms of rate of weight loss per week... you very well might hit that target. The best you can do is shoot for it but manage your expectations by realizing expecting that rate and allowing your happiness to be based on it is silly. In the beginning you probably can hit those numbers. As your body adapts to dieting and you get closer to your goal weight... it will surely slow down. It's they way our bodies work. When I'm dieting and get closer to my goals, I expect something like .5 lbs of fat loss every week. And sometimes that can't even be picked up on the scale... often not actually due to water retention and whatnot. The water masks the fat loss.

In terms of your diet... I'd be interested in seeing that inputted into something like .

I like to set calories first at something like 11-12 calories per pound. From there set protein at something like 1 gram per lb of lean body mass. Set fat at 25ish% of total calories. Fill in the rest with carbs and/or more fat based on individual preferences/goals/tolerances.

That's about all I could remember from your post... it was hard to respond to each thing individually b/c you made everything in one giant quote box and I was too lazy to open another window.
 
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