looking for feedback

[jokerswild1130]

Im trying to lose about 30-40lbs of fat while gaining some lean muscle mass. Im 33, so the metabolism isnt what it used to be and I also quit smoking a month ago so trying to get ahead of the inevitable weight gain from quitting smoking. Down 10lbs right now after about a month of consistent weight training and a week of dieting.

current workout schedule is:
4 day split

back: 15 or so sets 4-5 different exercises varying them somewhat weekly. Incorporated deadlifts into the routine this week.

shoulders, traps, and triceps: 12 sets for shoulders, 3-4 for traps, and 8-9 for triceps (usually 3-4 different exercises for each bodypart.)

chest and biceps: 12-15 sets for chest, 8-10 sets for biceps (3-4 different exercises for both)

legs: 15 sets including squats, leg presses, leg curls, hack squats

cardio: 1-2 sessions each week using interval training on cardio equipment usually about 20 minutes each. sometimes will hit the pool for 20-30 laps depending on the time I have.

diet:
Ive started doing 6 smaller meals a day with the biggest meal usually being dinner. cut out all fast foods, fried foods, switched over to whole grain breads and cereal (Kashi), lean chicken, beef and deli sliced turkey or chicken, added more fruits into the diet (bananas, apples, and fresh blueberries), for drinks: water, crystal light, or diet pepsi.

any thoughts or feedback would be appreciated. :jump1:

 

[BikeSwimLaugh]

I think you're doing awesome!!!!!! How's that for feeback?

Seriously, you're well on your way and with each week it should become easier and more addicting. Go with it bro...feel the flow, get lost in the rhythm; you only get one life to live and you're doing what you can to make the most of it. Just imagine the potential.

Note to self: stop listening to Pink Floyd while responding to these post


But seriously, your diet sounds great, the exercise is solid....it's all dialed in and you're well on your way. In no time the Swedish Bikini Team will be knocking on your door!

Btw....message from your lungs: THANK YOU!!!!!!!!!!!

 

[philsaigon]

Looks like your doing great! Have you figured out and adjusted you're calorie requirements to meet your goals? I didn't see you list any fats in your diet. Don't cut all the fat, make sure you get poly and mono unsaturated fats into your diet (ie olive oil, nuts...). Best of luck!

fresh blueberries

What I wouldn't give for some fresh blueberries...

 

[jokerswild1130]

Looks like your doing great! Have you figured out and adjusted you're calorie requirements to meet your goals? I didn't see you list any fats in your diet. Don't cut all the fat, make sure you get poly and mono unsaturated fats into your diet (ie olive oil, nuts...). Best of luck!


What I wouldn't give for some fresh blueberries...

Ive been cooking with olive oil and plan to add some almonds to the breakfast to include some healthy fat from nuts. I need to do a better job at counting calories, for right now Ive focused on eating healthier and eliminating food I know I shouldnt be eating.

Thanks for the help guys!

 

[BikeSwimLaugh]

Hey....when you heat-up the olive oil it changes into a not-so-healthy deal...so watch that.

I created a large container that I take a scoop from each morning and add to my cereal. You can also put it in chili, hamburger, muffins, etc. I go to the store and buy these itmes and then mix 'em all together:

Wheat Germ
Lecithin granules
Wheat Bran
Flex-seed meal
Oat Bran

Lots of fiber, lots of good fatty-acids.....might wanna check it out. Good luck and keep up the work!

 

[jokerswild1130]

Well I slacked a bit on the diet last night, but figured since I was celebrating 30 days of being a non smoker, it was excused. Back on the diet bandwagon this morning and hitting the gym tonight after work to do legs.

 

[jokerswild1130]

So I have been using an online journal to help track calories and calories expended. I am doing a 4 day split at the gym going on Tuesday, Thursday, Saturday, and Sunday. I try and get an additional cardio day in on either Monday, Wednesday or Friday. Due to a snowstorm last night...had to push back my gym day to Wednesday. I would love to get some feedback from members about the diet. I am inputting food as I eat and workouts once they are completed. Just started this yesterday so there isnt a long period of days to evaluate yet.