I've been working out 5-6 days a week for the past few years. I run either 1.25 or 1.9 miles a day followed by free weight lifting (2 sets of 12-15 reps with medium weight x 4-6 exercises) on a specific area (chest, bi/tri, shoulders, back, legs) then finish with the p90x fitness related routines (cardio, kenpo, core, ab ripper, yoga or stretch, respectively). My fitness goals have been to cut weight and increase lean muslce. I am 34 years old, 5'10" and weigh roughly 235 lbs. I am trying to avoid "bulking" up but do want to cut. My diet is good, I track my calories, carbs, fats, etc...on paper daily; trying to stick right around 1200-1500 calories a day. I've spent a lot of time, money and effort trying to educate myself on what I should be doing to increase my results; the problem is that I can't seem to drop any weight and don't really notice results in my physique. It seems that no matter what I do, I won't lose weight. I have been to one of those weight loss clinics where they give you the shot of B12 and send you on your way with some over-the-counter speed, but they weren't able to specifically provide me with any information I didn't already know from reading what I have. Instead of providing me with some individual analysis and advice, the "doctor" simply gave me general diet and fitness information. I am now more discouraged and disinfranchised with paying someone to help me. Nonetheless, I still need some specific advice. Any recommendations would be greatly appreciated.
Do I need a trainer?
- Thread starter bobbykas
- Start date
i see lot of things what you are doing wrong. first it looks like over training. To lose fat and weight is better to do weight first..then cardio. If weights are intense, you dont need carido, trust me. Calories are way way off. Im on cutting now. I weight 213 lbs. And for me...to cut down 2lbs of fat per week..i need 2700 calories per day. PER DAY 
...i follow plan, not just eating like i think its good. I work out 4 days per week...just warm up 5 min, followed with 1h weights. And im on track. Im losing fat, like i wanted. 2 lbs per week. Once i can see my 2 pack...i cut down more calories, once i see 4 pack...i cut more...until i have all 8 out. Last 5% of fat are hardest...but will get there.
Im not a personal trainer, but i can help you out with few things if you are interested.
...i follow plan, not just eating like i think its good. I work out 4 days per week...just warm up 5 min, followed with 1h weights. And im on track. Im losing fat, like i wanted. 2 lbs per week. Once i can see my 2 pack...i cut down more calories, once i see 4 pack...i cut more...until i have all 8 out. Last 5% of fat are hardest...but will get there.Im not a personal trainer, but i can help you out with few things if you are interested.
forgot to say, that if you think 2700 is way too much...think like this. In order to speed up your metabolism, you need to eat every 2 hours. Small healthy meals. So if you have 1200 calories per day....5 meals...around 240 calories. For your weight...this kind of way is starving and will get you nowhere...if you want...i will help you with few tips...just ask
Yes definately, it sounds like I am doing something way wrong. I am eating roughly 4xdaily: breakfast- usually an apple and banana; then i run; then lunch: sensible sandwich; workout with weights and p90x; dinner: the bulk of my calories; and about an hour or 2 before bed i have another apple, banana, strawberries and raspberries. Any advice you have would be great!
Ok, here is healthy meal plan and its for 2800 calories.
7am - total of 656 calories
8 Eggs
1 cup onions
1 1/2 cup tomatoes
2 2/3 tsp olive oil
1 slice whole grain bread
(what i would do is egg omelette. From 8 eggs, you can throw 6 yolks away. Olive oil you can use to fry eggs.)
9am (snack) - 420 calories
45g protein powder
1 banana
1 1/3 tsp olive oil
(dont know are you using any supplements. This is my pre workout snack. Nothing really for carbs or energy, as i want to burn fat, not gain weight. Olive oil goes into shaker. If you are using protein supplement and have blender at home...you can make a nice smoothie)
11am (snack) - 448 calories
Same as pre workout
2pm. (mid meal) 565 calories
1 cup cottage cheese (light/low fat)
1 apple **
1 cup grapes **
24 peanuts
1 tsp olive oil
21 grams protein powder
1/2 oz Granola
(** i personally dont like cottage cheese with fruit. I mix it with bit of cucumber and 1 medium tomato. Tastes nice (for me). Granola - i dont have exactly same name...but searched in google how it looks, got something similar. Protein powder to blender, low fat milk, half banana. Nice smoothie and all on top of Granola. Otherwise its way too dry...you dont need to eat like horses do ) PS! If you feel you are full...stop.
5pm Dinner - 474 calories
9 oz Salmon steak
5 cups lettuce
1 cup celery
1/2 cup cucumber
1 cup grapes
2 tsp olive oil
1/4 cup beans (black)
(salmon, how you want..lettuce and vegetables as salat, enjoy fruit as desert)
7pm snack 238 calories
2 cups of Milk (low fat 1%)
12 peantus
2 oz cheddar cheese light/low fat
(glass of milk and peanuts. I dont really like cheese, so i just have a bit, thats all. Some people love...its all about taste.
total calories 2801
When im cutting, i like to do my workouts in the morning...sometimes even on empty stomach. Training should go like this: 3 day split is fine for you.
Monday: chest, arms
Wed: back, shoulders
Fri: legs, abs
Start with bigger muscles and end with smaller ones. Like chest would start with bench press, legs with squats. Dont know what you can do, but hopefully you get idea.
When you are off, you can do bit of cardio, but its no needed, if you need your workouts intense.
I highly recommend you write down your measurements. Chests, arms, legs, hips. Do it every week. No need to track fat or carbs. Mirror is your guide.If weight is not going down...dont worry first. Sometimes it takes 1-2 weeks to show results.
Let me know what do you think...
7am - total of 656 calories
8 Eggs
1 cup onions
1 1/2 cup tomatoes
2 2/3 tsp olive oil
1 slice whole grain bread
(what i would do is egg omelette. From 8 eggs, you can throw 6 yolks away. Olive oil you can use to fry eggs.)
9am (snack) - 420 calories
45g protein powder
1 banana
1 1/3 tsp olive oil
(dont know are you using any supplements. This is my pre workout snack. Nothing really for carbs or energy, as i want to burn fat, not gain weight. Olive oil goes into shaker. If you are using protein supplement and have blender at home...you can make a nice smoothie)
11am (snack) - 448 calories
Same as pre workout
2pm. (mid meal) 565 calories
1 cup cottage cheese (light/low fat)
1 apple **
1 cup grapes **
24 peanuts
1 tsp olive oil
21 grams protein powder
1/2 oz Granola
(** i personally dont like cottage cheese with fruit. I mix it with bit of cucumber and 1 medium tomato. Tastes nice (for me
). Granola - i dont have exactly same name...but searched in google how it looks, got something similar. Protein powder to blender, low fat milk, half banana. Nice smoothie and all on top of Granola. Otherwise its way too dry...you dont need to eat like horses do ) PS! If you feel you are full...stop. 5pm Dinner - 474 calories
9 oz Salmon steak
5 cups lettuce
1 cup celery
1/2 cup cucumber
1 cup grapes
2 tsp olive oil
1/4 cup beans (black)
(salmon, how you want..lettuce and vegetables as salat, enjoy fruit as desert)
7pm snack 238 calories
2 cups of Milk (low fat 1%)
12 peantus
2 oz cheddar cheese light/low fat
(glass of milk and peanuts. I dont really like cheese, so i just have a bit, thats all. Some people love...its all about taste.
total calories 2801
When im cutting, i like to do my workouts in the morning...sometimes even on empty stomach. Training should go like this: 3 day split is fine for you.
Monday: chest, arms
Wed: back, shoulders
Fri: legs, abs
Start with bigger muscles and end with smaller ones. Like chest would start with bench press, legs with squats. Dont know what you can do, but hopefully you get idea.
When you are off, you can do bit of cardio, but its no needed, if you need your workouts intense.
I highly recommend you write down your measurements. Chests, arms, legs, hips. Do it every week. No need to track fat or carbs. Mirror is your guide.If weight is not going down...dont worry first. Sometimes it takes 1-2 weeks to show results.
Let me know what do you think...
Thanks I will check those out also.
melanotan i
If you really want to get your wanted body, you need a trainer. They are the one who knows what best type of exercise that fits to your body, and they also know what foods are good for you. They also care about your health, that's the reason why others are hiring there professional fitness trainer.
If you really want to get your wanted body, you need a trainer. They are the one who knows what best type of exercise that fits to your body, and they also know what foods are good for you. They also care about your health, that's the reason why others are hiring there professional fitness trainer.