I am new to the site and wanted advise on how to reach my target weight and fitness goal.
History:
I was 265 last year (May 2011) , had a waist of 44" and was fed up. I started walking during lunch in the month of May, then got SERIOUS in June and started going to the Gym after work and never looked back. I got on the thread mill and ran my butt away, then hit the weight room and let the fat melt away.
Current:
I am 40 yrs old, 6'-2" tall, have a waist of 38" and have a medium-heavy build.
I currently weigh 225 lbs but have hit the wall after loosing 40 lbs. I have been uable to loose anymore weight for the last 4 months but I do see a slight difference in my waist, which is good but nothing as dramatic as the last year. People tell me that I am adding muscle to replace the fat, which is why my weight is stable but my muscles are not that buff. Other people tell me that it's my body going into self preservation mode and resisting any more weight loss because it thinks I am starving.
My workout consists of the following:
Mon/Wed Schedule
Run at 5 on the thread mill for 1 hour.
Use 4 upper body weight machines at 7 reps/3 sets for 45 minutes total
(Chest press @ 130 lbs) 20-30 sec rest between reps
(Shoulder press @ 80 lbs) 20-60 sec rest between reps
(Pull down @ 130 lbs) 20 sec rest between reps
(Bench press @ 50 lbs per side) 20-60 sec between reps
Dumb bells:
full curl @ 30 lbs each) 20 sec rest between reps
lower 1/2 curl @ 30 lbs each) 20 sec rest between reps
upper 1/2 curl @ 30 lbs each) 20 sec rest between reps
Tue/Thu Schedule
Run at 5 on the thread mill for 1 hour.
Use 3 upper body weight machines at 7 reps/3 sets for 30 minutes total
(Leg curl @ 145 lbs) 20 sec rest between reps
(Leg extension @ 145 lbs) 20 sec rest between reps
(Seated Leg press @ 210 lbs) 20 sec rest between reps
alternatively, I sometimes....
Run the same amount but sprint at 6 for 1 minute every 10 minutes, for a total of 5 times.
Increase my weights to above normal on one day and do less sets but decrease the weights on the alternating day below normal and do more sets than usual.
My eating habits:
I used to eat like a pig all of the time, except breakfast, which I would skip. I ate late at night, which I know is murder on my body.
Now I eat a very light breakfast (banana) and 2 multi-grain baked crackers/ 5-10 almonds to snack on until lunch.
I eat either health choice steamers or Smart ones during lunch and 2 multi-grain baked crackers/ 5-10 almonds to snack on until I go to the gym after work.
I eat a normal portion for dinner around 7pm (i.e. Chicken, beef, fish and other Mexican dishes).
I eat a yogurt, kix cereal w/ 2& milk or fruit as a snack around 9-10pm.
I go to bed around 11pm-12am and get up around 6am.
I also limit my soda and fast food intake to every other weekend and drink more water.
I am also considering jumping on the veggie/fruit drink craze as a substitute for Breakfast, lunch and late night snacks. The movie "Fat, sick and nearly dead" really motivated me to add this to my diet.
I am more toned down and not as flabby as before but still have fat hanging around. I use the company health kiosk to gauge my health. My vitals are now at a more respectable and normal levels, my cholesterol is normal high blood pressure is gone. The only issue is my BMI and BF, which are still at 31-32%.
I just want to be fit, have a decent muscle build and toned overall. I want to reach 200 lbs with a 36" waist. Is this reasonable and realistic? If so, any advise?
History:
I was 265 last year (May 2011) , had a waist of 44" and was fed up. I started walking during lunch in the month of May, then got SERIOUS in June and started going to the Gym after work and never looked back. I got on the thread mill and ran my butt away, then hit the weight room and let the fat melt away.
Current:
I am 40 yrs old, 6'-2" tall, have a waist of 38" and have a medium-heavy build.
I currently weigh 225 lbs but have hit the wall after loosing 40 lbs. I have been uable to loose anymore weight for the last 4 months but I do see a slight difference in my waist, which is good but nothing as dramatic as the last year. People tell me that I am adding muscle to replace the fat, which is why my weight is stable but my muscles are not that buff. Other people tell me that it's my body going into self preservation mode and resisting any more weight loss because it thinks I am starving.
My workout consists of the following:
Mon/Wed Schedule
Run at 5 on the thread mill for 1 hour.
Use 4 upper body weight machines at 7 reps/3 sets for 45 minutes total
(Chest press @ 130 lbs) 20-30 sec rest between reps
(Shoulder press @ 80 lbs) 20-60 sec rest between reps
(Pull down @ 130 lbs) 20 sec rest between reps
(Bench press @ 50 lbs per side) 20-60 sec between reps
Dumb bells:
full curl @ 30 lbs each) 20 sec rest between reps
lower 1/2 curl @ 30 lbs each) 20 sec rest between reps
upper 1/2 curl @ 30 lbs each) 20 sec rest between reps
Tue/Thu Schedule
Run at 5 on the thread mill for 1 hour.
Use 3 upper body weight machines at 7 reps/3 sets for 30 minutes total
(Leg curl @ 145 lbs) 20 sec rest between reps
(Leg extension @ 145 lbs) 20 sec rest between reps
(Seated Leg press @ 210 lbs) 20 sec rest between reps
alternatively, I sometimes....
Run the same amount but sprint at 6 for 1 minute every 10 minutes, for a total of 5 times.
Increase my weights to above normal on one day and do less sets but decrease the weights on the alternating day below normal and do more sets than usual.
My eating habits:
I used to eat like a pig all of the time, except breakfast, which I would skip. I ate late at night, which I know is murder on my body.
Now I eat a very light breakfast (banana) and 2 multi-grain baked crackers/ 5-10 almonds to snack on until lunch.
I eat either health choice steamers or Smart ones during lunch and 2 multi-grain baked crackers/ 5-10 almonds to snack on until I go to the gym after work.
I eat a normal portion for dinner around 7pm (i.e. Chicken, beef, fish and other Mexican dishes).
I eat a yogurt, kix cereal w/ 2& milk or fruit as a snack around 9-10pm.
I go to bed around 11pm-12am and get up around 6am.
I also limit my soda and fast food intake to every other weekend and drink more water.
I am also considering jumping on the veggie/fruit drink craze as a substitute for Breakfast, lunch and late night snacks. The movie "Fat, sick and nearly dead" really motivated me to add this to my diet.
I am more toned down and not as flabby as before but still have fat hanging around. I use the company health kiosk to gauge my health. My vitals are now at a more respectable and normal levels, my cholesterol is normal high blood pressure is gone. The only issue is my BMI and BF, which are still at 31-32%.
I just want to be fit, have a decent muscle build and toned overall. I want to reach 200 lbs with a 36" waist. Is this reasonable and realistic? If so, any advise?
