First Post! Here is my deal:

[VegasSommelier]

I wouldn't be posting this long dissertation if I was not truly dedicated. I am 5 months in to my life change.....
I am 30, 5'11'', 195lbs.
6 months ago I was 214 and going in the wrong direction.
I have been dieting (probably too much lean cuisine and diet food, but I am now starting to follow a real diet regime) and hitting the gym 5 times a week.
Here is my diet and exercise routine.... I would love some constructive criticism.
Food:
I went from eating horribly to a cup of coffee and a protein bar for breakfast, followed by my workout.
After the gym, I try and eat my largest meal of the day (multiple sandwiches, chef salads, and sometimes 2 lean cuisines or Smart Ones).
I work nights, and usually have a power bar before or during work, and when I get out of work I usually have 2 Lean Cuisines or Smart Ones (never anything over 500 calories).
Overall, I am happy that I am losing weight but I know I need to get away from the 'diet food' and start eating real positive food. (but... its better than mcdonalds!)
Workout:
Day 1: Chest, Triceps and Abs (4 sets of 12 on chest: incline bench, flat bench, butterfly, push up. Crunches, leg lifts for abs.)
Day 2: Biceps and Back (10 sets on bicep, 5 dumbell curls, 5 bar curls; 15 reps each. Pull downs, seated rows and supermans for my back)
Day 3: Shoulders and Traps (6 sets of shrugs. 3 sets of 4 different shoulder exercises) (Also throw in 4 sets of 25 on obliques)
Day 4: Legs (I do a one day over all leg workout: 3 sets of extensions, hamstrings, lunges, calf's and presses)
Day 5: extended cardio
Cardio program: everyday: 1.5 miles blended walking and running at steep inclines on the treadmill (approx. 250 - 325 calories burned) and for my fifth day I run a mile, power walk a mile at the steepest incline on the tread, and then run and power walk blend for the third mile for approx. 500 calories burned)

And that is what I have been sticking to for the most part. My results have been slightly above average, but a definite difference in body composition.
My goal is to be healthy and cut up. No real massive body building scheme.... just starting out small.

Oh Yeah... once a day supplement regime for the last month:
Mens One a Day, super B complex, folic acid, antioxidant, niacin, chromium piccolinate, L-Carnatine, L-Glutamine, L-Arginine, green teat fat burner

 

[g8r80]

I wouldn't be posting this long dissertation if I was not truly dedicated. I am 5 months in to my life change.....
I am 30, 5'11'', 195lbs.
6 months ago I was 214 and going in the wrong direction.
I have been dieting (probably too much lean cuisine and diet food, but I am now starting to follow a real diet regime) and hitting the gym 5 times a week.
Here is my diet and exercise routine.... I would love some constructive criticism.
Food:
I went from eating horribly to a cup of coffee and a protein bar for breakfast, followed by my workout.
After the gym, I try and eat my largest meal of the day (multiple sandwiches, chef salads, and sometimes 2 lean cuisines or Smart Ones).
I work nights, and usually have a power bar before or during work, and when I get out of work I usually have 2 Lean Cuisines or Smart Ones (never anything over 500 calories).
Overall, I am happy that I am losing weight but I know I need to get away from the 'diet food' and start eating real positive food. (but... its better than mcdonalds!)
Workout:
Day 1: Chest, Triceps and Abs (4 sets of 12 on chest: incline bench, flat bench, butterfly, push up. Crunches, leg lifts for abs.)
Day 2: Biceps and Back (10 sets on bicep, 5 dumbell curls, 5 bar curls; 15 reps each. Pull downs, seated rows and supermans for my back)
Day 3: Shoulders and Traps (6 sets of shrugs. 3 sets of 4 different shoulder exercises) (Also throw in 4 sets of 25 on obliques)
Day 4: Legs (I do a one day over all leg workout: 3 sets of extensions, hamstrings, lunges, calf's and presses)
Day 5: extended cardio
Cardio program: everyday: 1.5 miles blended walking and running at steep inclines on the treadmill (approx. 250 - 325 calories burned) and for my fifth day I run a mile, power walk a mile at the steepest incline on the tread, and then run and power walk blend for the third mile for approx. 500 calories burned)

And that is what I have been sticking to for the most part. My results have been slightly above average, but a definite difference in body composition.
My goal is to be healthy and cut up. No real massive body building scheme.... just starting out small.

Oh Yeah... once a day supplement regime for the last month:
Mens One a Day, super B complex, folic acid, antioxidant, niacin, chromium piccolinate, L-Carnatine, L-Glutamine, L-Arginine, green teat fat burner

Welcome! I am about your size and hit 217 when I had my awakening.

I have a few suggestions:

1. Start a journal to interact with others and keep yourself honest

2. Get rid of all the supplements except the Men's Once a Day (and I even question the value of that)

3. Read the New Rules of Lifting. It is a good, humorous read and after reading it, you will convert from your isolated movements (bicep curls, leg extensions, shrugs, etc.) to compounds only (e.g., pullups, chinups, squats, etc.).

4. Lower the number of reps to 6 - 10.

5. Take up a hobby that provides cardio. Fitness is a lifestyle change and it is hard for me to imagine someone going on the treadmill the rest of his/her life. Triathlons? Running? Soccer? Outside running? Cycling?