Its Time For Me To Get In Shape

J

jacketfan89

0
I accidentally posted my whole "problem" in my introduction and it looked as though this forum was getting much more attention than the members intro forum. I just wanted to post a link.

http://training.fitness.com/new-member-intro/finally-ready-get-shape-25932.html

I have done some reading since the post, but I'm still a little clueless. I'm reading 5-6 small meals a day. As an example would this diet routine work?

Breakfast- Special K red berries cereal w/ skim milk (1 serving)
Snack- Strawberries/Banana bowl
Lunch- Grilled Chicken Breast w/ green beans and mandarin oranges
Snack- Low Fat Yogurt
Dinner- Top Siriloin(Grilled) With corn and baked potato

As for vegetables are canned veggies okay?

I am also working on a weight training/Cardio program.

What are your views on cardio and how often it should be done.

Right now I try to do something like this

Sunday: Cardio (basketball or swimming) 30-45 minutes
Monday: Workout(Bench 3x10, Curls 3x10, Dips 3x10, and then I work my abs for about 15 minutes with exercises like crunches then crunches to the sides and leg raises)
Tuesday: HIIT
Wednesday:workout(same program as above)
Thursday:Cardio
Friday:Workout
Saturday:HIIT

Thanks for any and all replies


Also
 
jacketfan89 said:
I am also working on a weight training/Cardio program.

What are your views on cardio and how often it should be done.

Right now I try to do something like this

Sunday: Cardio (basketball or swimming) 30-45 minutes
Monday: Workout(Bench 3x10, Curls 3x10, Dips 3x10, and then I work my abs for about 15 minutes with exercises like crunches then crunches to the sides and leg raises)
Tuesday: HIIT
Wednesday:workout(same program as above)
Thursday:Cardio
Friday:Workout
Saturday:HIIT

Thanks for any and all replies


Also
Click to expand...

I think you're doing too much cardio, and too little strength training. Also, I think you're working out too much and not giving your body a break. This can cause you to deviate from your program later on after you feel exhausted from not resting. Try 3 days of strength + cadio (30 mins strength, and 20 mins cardio), and 2-3 days of cardio (30 mins), and 2 days of resting.

Also, cardio is typically recommended for at least 20-45 minutes max. It is also recommended that you do cardio after strength training.
 
jacketfan89 said:
Firstly, at my age how many calories should I really be eating and what kind of ratio should I have between carbs protein and fat.

Secondly, Is it really possible to lose fat and build muscle at the same time???
Click to expand...
Just a few quick things:

You might gain some muscle and lose a little fat for a while, but it won't last. Eventually (and probably sooner rather than later), you'll need to decide whether you want to lose fat or build muscle at any given time - and then eat accordingly (more to build, less to lose).

I don't have a link handy so google around for a calorie calculator and you'll find something that can estimate your daily caloric needs. Go to Fitday.com and check it out. It'll break down what you eat into a number of handy reports. And go to the nutrition section here.

You're not working the lower half of your body or your back. Read around the site and build something a bit more comprehensive.

I'd get rid of the baked potatoes, but that's me.

Anyhow, others will have more to say but that's what jumped out at me.
 
So what I've gathered so far is that I need to revise my workout to include my entire body instead of arms and chest and only do this workout 3 days a week. On my workout days I should do only 20 minutes of cardio.

I also need to do cardio on my days off of the workout for about 30 minutes?

As for my diet, BMR is what I HAVE to have throughout the day just to keep my body going? Am I supposed to eat exactly the same amount of calories as my bmr, or is that the number I need to reduce? I think I am going to cut down to a good low bf % and then bulk up and cut back down accordingly until I get to my desired size. Right now my body fat% fluctuates between 19 and 23 which sounds extremely high.

Is it okay to do HIIT on my workout days and then do cardio such was swimming on my off days?
Like
Sunday :Full Body Workout and HIIT(20 Minutes)
Monday: Off
Tuesday: Cardio 30-45 min (basketball or swimming)
Wednesday: Full Body Workout & HIIT (20 min)
Thursday:eek:ff
Friday: Cardio 30-45 min
Saturday: Full body workout & HIIT (20 Min)

That way I have 3 days working out with cardio, two days of just cardio and then two days off?

This sounds like an achievable plan to me, but it may still be overworking.
 
As for a full body workout, this is what I had in mind.

Chest Back Arms Legs

Chest
Bench Press

Deltoid(front)
Behind Head Press

Back
Bent-over Row

Triceps
Skull Crushers

Biceps
Curls

Quads
Lunges

Hamstrings
Barbell Good-Mornings

Calves
Calf Raises

Abs
Ab Routine

My question is how much and how many. I'm trying to cut my bf% right now from 19-23 down to...well much lower. I would like to still define my muscles so I was thinking 3-4 sets of 8-10 reps. How does this sound?
 
Ah I just couldn't wait for a response so I went and gave that workout a try.4x10 on every excercise...the only thing is that towards the middle of the 3rd and on the 4th set I was getting pretty tired and couldn't get quite 10 reps on the fourth. I love that workout though because before I only did abs chest and biceps and couldn't feel anything. Right now EVERYTHING feels nice and tight. The only problem is...its already 12:30 and I've only had 260 calories so far. My dad went grocery shopping but didn't buy anything healthy. So far today I've eaten a bowl of cereal for breakfast and a mandarin orange cup for a snack. I haven't decided what I'm going to have for lunch yet. :-/
 
jacketfan89 said:
As for my diet, BMR is what I HAVE to have throughout the day just to keep my body going? Am I supposed to eat exactly the same amount of calories as my bmr, or is that the number I need to reduce? I think I am going to cut down to a good low bf % and then bulk up and cut back down accordingly until I get to my desired size. Right now my body fat% fluctuates between 19 and 23 which sounds extremely high..
Click to expand...

You want to find your BMR, then subtract 300 from it to get a 1-2 pounds loss per week.


jacketfan89 said:
Is it okay to do HIIT on my workout days and then do cardio such was swimming on my off days?
Like
Sunday :Full Body Workout and HIIT(20 Minutes)
Monday: Off
Tuesday: Cardio 30-45 min (basketball or swimming)
Wednesday: Full Body Workout & HIIT (20 min)
Thursday:eek:ff
Friday: Cardio 30-45 min
Saturday: Full body workout & HIIT (20 Min)

That way I have 3 days working out with cardio, two days of just cardio and then two days off?

This sounds like an achievable plan to me, but it may still be overworking
Click to expand...

Sounds alright, but why HIIT three times a week? It should be 2 at the most. Doing it 3 times will just make you exhausted and unable to continue it the following week. But it's up to you really, but you should note that first time people who aim big usually fall off track later on down the road.

jacketfan89 said:
Ah I just couldn't wait for a response so I went and gave that workout a try.4x10 on every excercise...the only thing is that towards the middle of the 3rd and on the 4th set I was getting pretty tired and couldn't get quite 10 reps on the fourth.
Click to expand...

4 x 10 is quite a lot of reps to be doing at once, especially with a full body workout. You should aim for something heavy but small. In other words, try something like 5x3x5x5x3. Doing 4 x 10, is 40 reps, and depending on how much weight you have on it, it could be an over kill. You should aim for smaller weights, more reps. If it is too heavy, then you probably can't do much of it, but if it's just right, you can do a lot and gain some strength.
 
jacketfan89 said:
The only problem is...its already 12:30 and I've only had 260 calories so far. My dad went grocery shopping but didn't buy anything healthy. So far today I've eaten a bowl of cereal for breakfast and a mandarin orange cup for a snack. I haven't decided what I'm going to have for lunch yet. :-/
Click to expand...

You need to eat more, IMO. Do you have money to buy your own list of food? Perhaps you can compile a list of food for your parents to buy so that way you can eat healthy.
 
Yes I have my own money and I just read a really good article about getting protein without all of the fat.

Breakfast: 6 egg whites with one egg yolk scrambled 24 g protein and only 162 calorie

Snack: Peanuts

Lunch: 6 oz grilled salmon

Pre workout meal: : 4 oz. Turkey Breast with glass of milk

Post workout protein shake

Dinner: 4 oz. grilled chicken

Is this a good start on a meal plan? I still don't think I will achieve 180 g of protein with this. I'm reading 3/4 g to 1 g to build muscle.
 
Someone else is best suited to answer that question.

However, the morning breakfast of 6 egg whites with 1 egg w/yoke... seems quite a lot to me. Also, how are you preparing the eggs? What kind of oil are you using? etc?

Also, lunch... tuna is good, and anything else in that area.
 
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