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joe1104

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Over the last year I have lost 60lbs 215 to 155. Once the weight was gone purchased a Bowflex extreme 2 following their 3 day a week program cycling through the different muscle groups with 4 sets of 8-10 with as much weight as I can with proper form. Cardio is three days a week interval training for 20 minutes making it approximately 2.5 miles. My diet is breakfast banana, dried prunes, wheat toast with peanut butter and Pro complex protein shake with milk. Mid morning grapefruit. Lunch wrap with grilled chicken onions cheese or alike. Mid afternoon orange with peanuts and rasins. Dinner is a salad and a main coarse trying to keep it as low carb going into the evening. Is this under-eating? How does this program look for a 39-year-old male, looking to build some muscle? After the weight lost I looked thin. Four months into working out changes have happen. The top four abs are visible but numbers five and six aren’t. Body Fat is around 10% Arms have gained @ 1 inch and chest has gotten bigger, had to let out the chest heart monitor for the treadmill. Progress seems slow. Any help will be greatly appreciated.
 
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Welcome!
10% bf would be extremely cut, are you sure thats it? Goto and log in your calories. Looking at it will help you know if you're undereating.
 
I'm using an Omron Body Logic Body Fat Analyzer reading 10-12 depending on when I take it. Thanks for the reply
 
Hi!!

one thing to keep in mind is that muscle weighs more than fat, so you have probably lost a lot more than 60lb of fat. Just for reference purposes, how tall are you? 155 at 6' is a lot smaller and less muscle than 5'6. Are you excercising in the morning, before breakfast, or later in the evening after dinner and slowing down for the night?
 
I'm 5'10" Cardio is in the AM before breakfast. Work out is generally in the PM after dinner. I went to fitday.com and entered the info cal intake is@ 2300 with a 60 20 20 split.
 
Would it be a benefit changing the pro complex protein powder to a pro complex gainer adding approximately 1000 cal to my diet? Both of these products are from Optimum Nutrition. Will this help speed up the progress without making me look fat again? I don’t want that. Bf this am was 11.2% 5’10” 150bs.
 
How long is a bulking building phase? Is six weeks too short? What is the cal increase for this type of training?
 
joe1104 said:
cal intake is@ 2300 with a 60 20 20 split.
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what is the 60? Looking at your diet, I think that protein is probably one of those 20's. That should be at about 40 with carbs and fat being around 35 or so. Bulking can last as long as you want, depending on what weight you want to get to.
 
I'm very new at this 60 is carbs. I took most of the weight off first with a low carb diet. Then started cardio with a treadmill then weight training with the Bowflex. Not knowing anything my diet has not been the best. I have been making changes from the "low carb" diet to a better balence diet. First goal was to tone up, ie. get rid of flabby skin from diet. Now that I'm into it building a little more muscle with better definition is where this is headed. I know that my diet needs to change again. arms measurments are 13" chest is 40" waist is 31". any help would be great.
 
Try to eat some form of protein with every meal. I eat chicken twice a day, and usually turkey once or twice. It takes some time, but you'll get it right.
 
I was thinking about using Pro Complex Gainer which will add 55 grams of protien and 600 cal. with a great profile. Also adding creatine sup to get things moving a little quicker. I have been doing the cardio since November 2005 and the weight training sine the first of the year. My body has changed but as with everything progress is slow. I know by reading here that diet and supplements have alot to do with it. What do you think.

ps should I cut down on the fruit that is most of the carbs?
 
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