I really need some help please!!! Losing patience... lol

[daniel7y]

Hi guys,

I was going to post in the 'introduce yourself' forum, but I thought I'd post here right away since I need some advice.

So, about me: I'm 21 years old, 6 foot tall and weigh 155 pounds. I don't weigh a lot but I want to get my body fat level down. Initially I wanted to gain muscle too, but now my main goal is to become more lean and less 'soft in the middle'.

When I wanted to gain muscle mass I went to the gym three times a week (with a personal trainer), and then do cardio once or twice a week. I would have protein shakes and eat lots of carbs after work outs. I did this for a while last year for about six months but wasn't seeing any results, either with muscle gain or decline in body fat.

Now I don't have a personal trainer (perhaps I should get one again?) and I go running on the treadmill or swimming. I run 5km in 28 minutes, or swim 1.2km in about half an hour...

I have tried many times to do the 6 meal eating plan thing (anyone know "Eating For Life"?) but it is very inconvenient, and sometimes not possible for me. I always watch what I eat, avoid junk food and sweets and basically try and get a good balance of protein, carbs and veges. So I do eat healthy, but do I need to follow a strict eating plan? Sometimes (the eating plans I have seen) are just not practical when your traveling from home to uni to work etc...

I would really value and appreciate any pointers anyone has for me... I hate being that person asking for help on their first post, but I'm kind of at a loss! Whatever I'm doing isn't very effective, and I'm getting very frustrated!

 

[reicherts78]

If you are happy with your muscle mass, and just want to get lean, then you are looking to cut...I would advise to still focusing on lifting, more importantly compound bodyweight exercies. Pullups and pushups are important. I recommend P90x. I just finished the program and I am really happy with the results. It is a perfectly balanced program.

As far as nutrition, people put way to much thought into it. My general guidelines are that I eat wholesome foods, and by that I mean that if its not canned or preserved, it's not bad. Obviously there are exceptions to the rule, but it works for me. Just a good balanced diet is all you need and it sounds like you got that, just find out how many calories you take in every day and cut it if you want to drop some weight. Make sure you focus on foods with higher protein though.

People over think all this stuff and you'll get a lot of confusing info the more you look into it....stick to the basics: Well balanced diet, and balanced workouts. If you aren't dripping sweat when your done, you didn't work out. Push yourself. Good luck

 

[daniel7y]

Thanks for the reply. Yeah it is true, the more you read into it the more confusing it gets. I think so many people have different methods and rules, and sometimes even contradict each other.

I think your right, a lot of people do put a lot of effort into it. I look around at the gym and I think, surely all these guys aren't on a perfectly planned out eating plan, having six meals a day... So I will just continue to eat healthy. I know whats good and whats bad and how to balance. You say I should focus on foods with higher protein, should I be eating more protein than carbs? Does the P90X program have a strict eating plan?

I read that by running your guts out you don't burn any fat you just become more fit, so maybe I am doing the wrong thing just running and swimming. What sort of mix would you suggest?

 

[malkore]

6' and 155lbs, that's not exactly overweight for your height. If you think you need to lose fat and gain muscle, changes are you are 'under muscled'...and probably a hardgainer.

that means eating right is even more important.

and I would almost guarantee that the best bodies at your gym are in fact eating 5-7 times a day, and would guarantee that they are tracking their diet closely.

 

[reicherts78]

Thanks for the reply. Yeah it is true, the more you read into it the more confusing it gets. I think so many people have different methods and rules, and sometimes even contradict each other.

I think your right, a lot of people do put a lot of effort into it. I look around at the gym and I think, surely all these guys aren't on a perfectly planned out eating plan, having six meals a day... So I will just continue to eat healthy. I know whats good and whats bad and how to balance. You say I should focus on foods with higher protein, should I be eating more protein than carbs? Does the P90X program have a strict eating plan?

I read that by running your guts out you don't burn any fat you just become more fit, so maybe I am doing the wrong thing just running and swimming. What sort of mix would you suggest?

Have you ever seen a runner with a lot of muscle? too much cardio will eat away muscle. Chances are because you are as light as your are, you don't have a lot of muscle mass (no offense, I'm not much bigger). The higher protein foods like chicken breast, tuna, cottage cheese, etc. will help you maintain your current muscle and may even pack more on if you balance your workouts right. Overall and not to over-complicate things, yes, eat higher amounts of protein than carbs.

P90x does have a strict eating plan included, but I didn't use it being that I eat well. I saw fantastic results...it takes complete dedication for an hour a day, 6 days a week, for 90 days, but you will get the results you want. It is a tough regimen but worth it.

If you do your own program, my suggestion is to alternate lifting with cardio days.

Day 1- Back and biceps (pullups, rows, curls, et)
Day 2 - Cardio (running or swimming that you like)
Day 3- Chest, triceps, shoulders (pushups, presses, etc)
Day 4 - Cardio (preferably different than day 2 and diff intensity)
Day 5 - Abs, legs
Day 6 - cardio or rest

(the p90x program is sort of similar to this)

 

[Aus_PT]

If you do your own program, my suggestion is to alternate lifting with cardio days.

Day 1- Back and biceps (pullups, rows, curls, et)
Day 2 - Cardio (running or swimming that you like)
Day 3- Chest, triceps, shoulders (pushups, presses, etc)
Day 4 - Cardio (preferably different than day 2 and diff intensity)
Day 5 - Abs, legs
Day 6 - cardio or rest

Good program for what your looking for. You must know that you won't see results without a good diet, as Malkore said, your a hard gainer.

Just eat as often as possible. Rice, chicken, eggs, veges, fruits, and your other lean meats - Are the best for what your looking for.

It's all simple as well really, Just cook up some rice and chicken and it'll last you 3 days for lunch, if you have the freedom to cook at lunch then you can mix things up of course. Pack up some carrots, bananas, apples, whatever you like to eat, and then your done. Almonds are awsome protein, I also love jerky haha.

Fitness and diets are fun to me, It's more like my own sport, it's what gets me up and moving. Just enjoy it and remember that feeling you get when you've succeeded in reaching your goal.