I think I'm doing everything wrong

L

Lasek808

0
Hey everyone I'm new here and I been reading this forum for awhile and I want to clear some things up. I lift weights 4 times a week for 1 hour 30mins and different muscle group so I dont overwork my muscles. I do chest, triceps, butt, thighs, legs, abs the first workout then the next day i do back, shoulders, biceps, forearms then rest two day on lifting and repeat. I also do low intensity cardio on elliptical or treadmill or running everyday for 60min when I have weight training and 2 hours if I have no weight training. I do this everyday and there was never a time i never excercised for the past couple month since I'm very motivated. I'm turning 17 in couple days and I'm eating 2300 calories a day. My height is 5'9 and weigh 163 pounds.

For breakfast I eat 1 cup of go lean cruch and milk (270 calories)
I drink protein shake for snack which is 254 calories.
I eat meat, onion, potato, tomatoe for lunch that comes out to 500calroies.
I drink another protein shake for snack and eat one 100% whole what bread. It comes out as 400 calories.
I drink another protein shake and natural energy bar post workout which comes out to 500 calories.
For dinner, i eat within 400 calories which is 2 whole what bread and two eggs.
All this comes out to 2300 calories.
I want to lose fats so I can see my muscle but I have a feeling I'm doing it wrong because I took a picture of myself a month ago and I look the same from one month ago. Could someone tell me what I'm doing wrong? I want to lost at least lose 1-2 pounds of fat and gain 1-2 pounds of muscle per week. I have access to a gym so thats not a problem. Before, I was doing diet on and off for over 2 years since I would stop whenever I hit a plateau. I want to change and listen to real advice than what my friends says. I'm turning 17 but I already got my high school diploma and waiting till 18 to go college. I'm pretty much free all day so I have lot's of time.
 
Right :)

Well first off,

You're working out waaaaaaaay too much and too long.
When you're working with weights limit your sessions to 1 hour max.

Don't combine cardio and bodybuilding on the same day, instead why not do this:

Monday:Weights
Wednesday:Weights
Friday:Weights

And do some HIIT cardio on the days you're not working out, cardio is all about intensity, so try to get 20 minutes of intense HIIT instead :)

I'll let someone else go over your nutrion since I have tons to learn in that departement

/Edit
Also, gaining 1-2 pounds a week of pure muscle is impossible :p
 
Thanks for your reply.
Will this be a good routine?
Mon-Lifting weights (Arm and Shoulder) 1 hour max
Tues-Cardio (HIIT) 1 hour max
Wed-Weights (Butt, thigh, legs) 1 hour max
Thurs-Cardio(HIIT) 1 hour max
Fri- Weights (Chest, abs, back) 1 hour max
Sat- Cardio (HIIT) 1 hour max
Sun- Cardio (HIIT) 1 hour max

I'm not doing any cardio on weight lifting days since it seems like it might get me too overworked and stop losing weight according to couple people. I limit all my excercise to 1 hour per day instead of 3 hours or 2 hours like I used to. What is this acitivity called? very active, moderate active, light active? I need to find my calorie intake as close as I can so I wont make the same mistake. My BMR is 1855 but this is without any excercise. Thanks in advance.
 
Do a little research on HIIT. You will NEVER do a HIIT session for an hour, otherwise its simply not HIIT. They should be 20 minutes at most I'd say, and never done more than 3 times a week. I personally do it twice, always on non-lifting days.
 
True HIIT is indeed very short, and very intense, so stick to 20 minutes of HIIT.

Also take some time off! You're overworking your body by not giving it any rest days.

Monday: Weights
Tuesday: HIIT
Wednesday: Weights
Thursday: Nothing
Friday: Weights
Saturday: HIIT
Sunday": Nothing

Seems much better :)

And about your calories,
If you really workout hard, and do intense HIIT I calculated you should be eating around 2500Calories a day.

But you're going to have to get nutritional advise from other people on here, G'luck
 
also be realistic with your goals, to put on muscle your body needs to have a calorific surplus and to lose weight your body needs a calorific deficit so trying to do both at the same time is generally quite difficult unless you know what you are doing. So truthfully I would suggest going on a clean bulk and then trying to lean out when you are happy with the amount of muscle you have
 
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