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b16matt

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I just started working out. I do a half hour of hard cardio on the treadmill, and 1.5 hours of weight training 4 days a week. I have not lost even a pound and i eat good im on a 1500 calorie diet. I have only been at it 2 weeks. What can i expect, lets say 7 months from now. I'm at 19percent body fat. does anyone think i can be down to 11 percent body fat or so by summer?
 
I know its kinda of a broad question, but i want to get an idea of some of you guy's and your results.
 
Well everyone is different, some people could lose 1% bf/2 weeks, others it could take a month, or even two. 1.5 Hours of weight training is a lot! Probably too much, you should only lift for about an hour, tops. How much do you weigh, how tall are you, how old are you? What do you eat in a day, specifically.
 
Im 6'3" 210lbs 24yrs old about 19% body fat. I eat alot of tuna and sweet potatoes. I only drink water (about 2 litres a day) Honestly I need a good diet. Hopefully i can learn alot from you guys.
 
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honestly, the 1.5 hours of lifting is not too much (imho). I average 2.5, but I rest alot btween exercises.

Are you doing your cardio before your lifting? or after?

and 2L? That's it?! I probably take that in between the time i walk into the gym and the time i leave after cardio! <does anyone else other than me think that this sounds a bit low for a 210lb guy to take in over a whole day or is it just me?>
 
Studies have shown that after an hour, testosterone levels decrease dramatically, and cortisone levels increase.. So to avoid that, keep it under an hour. (Unless of coarse you have a specific reason) And yeah, 1500 is too low. You should be getting around 2k.
 
Well i drank 4 pints that actually more than 2 litres. I could more if that seems too low. I'm going to do whatever is going to be of benifit for me. I'm going to check out some diets on here. I'm basically clueless on everything and just learning, but this is very important to me so im ready to learn. Anyone know any links or have any good diets. I am very open to eating whatever i have to, to help. I probably drink more water than that even because water is my only source of liquid (for the most part).
 
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hmmm...cortizone = evil..kills muscle

and to add to mreik....i would go with 45 mins of cardio max. but after the workout...a quick 5 mins on the elliptical before-hand is great to get the blood flowing to your arms and legs, but if you do you'r entire cardio session first, your muscles wil be too exhausted for you to get the maximum benefit out of your workout
 
OOP!...on the water topic...I average around 4-6 litres a day. Yes im in the pisser alot, but hey, i'm hydrated and it flushes out the system...its goot for you :D
 
Ok, so less cardio before, more water, less weight training, and a better diet. Wow i'm actually learning alot this is great. I'm going to have to figure out the specifics, but so far this all is helping.
 
Ha well the whole lower testosterone more cortizone. I didnt think it was too much. I have a friend who did the work out i'm doing for six months and put 3 inches on his arms, ate fast food and no suppliments.
 
ahhh....i see....well poo on that....I'm going to say that it's safe to assume they refer to intense activity in those studies... if you are at home, with your own weights, and have no wait time in your workout then yes, an hour is probably too much....but if you are like me and workout with a meat-head of a partner and have to go through each exercise 2 times (we have to spot each other obviously) then it is probably perfectly acceptable to spend a longer period of time on your routine. In the studies, you need to remember that the ppl being observed had their own personal spotters (I'm assumining) that did not have to also perform the set themselves. This would mean they could go from 1 thing to the next, waiting only the recommended 2 mins (or whatever is needed for your exercise) between sets, hence making their routine extremely intense and i would imagine quite taxing on the muscles leading to quicker fatigue
 
b16matt said:
I just started working out. I do a half hour of hard cardio on the treadmill, and 1.5 hours of weight training 4 days a week. I have not lost even a pound and i eat good im on a 1500 calorie diet. I have only been at it 2 weeks. What can i expect, lets say 7 months from now. I'm at 19percent body fat. does anyone think i can be down to 11 percent body fat or so by summer?
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A popular approach is train one day and do cardio the next.

IE train for 3x per week and do cardio 2 to 3x per week.

You should keep training in the 45min to 60min range with 60 to 120sec intervals between sets.

Cardio can be either HIIT or LISS.

Eat 5 to 6 small meals a day and reduce carb intake during the day. Most of your carbs should be eaten first thing in the morning and around your weight training.

Carbs;
Oats, whole wheat bread and pasta/rice, veggies, potatos

Protein;
Eggs, chicken, beef, fish, protein supplement, low fat cheese

Fats:
Flax seed/oil, fish oil, olive oil
 
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