Howdy

H

hood

New member
I have actually been visiting this forum for sometime now i just couldnt figure out how and what I wanted to say to all you helpful and inspiring people. First of
I have been on the path of fitness and over all wellness for awhile. About two or so years to be exact. I started off as a 289 lb un-happy person and I now bounce between 207 and 212. It did take me some time and patience to reach this weight, and now im completely stuck. I want an overall fit figure. I want to hopefully one day see my six pack, but I also want to help my overall health (being that a male in my family lives to 56 or so on average). I also totally believe that hard work does pay off though with all this hard work I have been putting forth nothing is changing. I now do a four day split workout in the gym.
Monday: Chest, Back cardio
Wednesday: Legs, Calves, Abs and cardio
Friday: Shoulders, Traps cardio
Sunday: Triceps, Biceps, Abs cardio
I have been trying my best with my diet and with living at home Im trying to inspire my family to purchase healthier food choices(this is slowly working). I occasionally mess up being that whats in my fridge is what I eat. I do purchase my own groceries sometimes but it's hard to keep the fridge full when you only make so much money.
My normal day of good eating is this:

Wake up: one scoop whey protein mixed with 8oz of water
Breakfast: 1 cup black coffee, 2 eggs, piece of fruit, 1 piece whole wheat toast with peanut butter.
Snack if possible: trail mix, cheese stick
Lunch: Turkey sandwich, whole wheat bread, spicy mustard, low fat cheese. piece of fruit or side salad.
Gym time!!
After workout: 2 scoops whey protein, 8oz water
Snack: piece of fruit or trail mix.
Dinner: Usually chicken breast and veggies. glass or two of milk.
Snack: Cottage cheese or can of tuna.
Before bed 1 scoop whey, 8oz milk.

My ultimate goal is to inspire people around me and also prove to myself I can do it. I want to gain a good amount of muscle mass, and also get to 10% bf to totally see muscle definition. I pray someone on here can help me, but thank you anyways for taking a look into what i have to say,

Hood
 
You are doing the right things. I am wondering what the total calorie count is for all of the stuff you eat in a day. I am also wondering how tall you to get an idea of what would be an ideal weight for you. Can you say more?
 
I am 5'11" and I totaled up the above diet and it came out to be 2,265 calories.. so not sure if I need to increase it or lower it.
 
Before I can answer that I would need to know your age. Also what kind of aerobic or cardio exercise do you currently do in addition to your weight program? Let me see if I can help you out a little.
 
Im 21. I start out every workout with a warm up of 5 to 10 minutes on the elliptical, I put the resistance at around 10 or 11 I usually keep a steady pace and slow it down for the last minute. I then do my weight training. Being that im usually limited on time I try and get my weight lifting routine complete in about an hour therefore I can do more cardio before I leave. For cardio I usually start on the treadmill. I start out at a 5.5 incline and a 4.2 brisk walk for about two minutes then I increase the speed to about 6 for a minute then I go to 7.2 for a minute or 30 seconds. Then ill bring it back down to a brisk walk and put the incline to a 10 for a couple of minutes. Then ill go back into the sprint/jog intervals for awhile then I finish it off with a 3 minute cool down. I normally go for a total of 15-20 minutes. But on my off weight lifting days if I have time I try and go to the gym for cardio. When I do make it I usually do 10-15 minutes on treadmill,10 minutes on stationary bike and another 10 or so minutes on the elliptical. Sorry there is so much to read I am just really looking for some good advice.

Thanks again for replying and trying to help me out,

Hood
 
From the FDA guidelines and your age and activity level of active, it shows that you would need about 2600 to 2800 calories to stay in calorie balance. For weight loss you need to be below those numbers. Your calories are below that and if you want to reduce more weight, you need to drop them down to a regular level. If you are not doing it already, log what you eat everyday.

From what I can tell you are doing a great job.
 
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hey thanks dobner for all your help. I think Im going to try and really start logging it more often to keep track of my caloric intake, and ill see where Im at. I really want to see some more definition so I really think I should decrease my calories. Im hoping for some more results soon starting to get discouraged but Ill def give it a try.

Thanks again,

Hood
 
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