My Program and Goals. Help? Advice? Criticism?

[alpine89]

Program Questions and Progress

Hey guys.

Im new to the forum, and im just after some help and/or advice. Ive been starting to hit up the gym lately, and have been going for 5 weeks solid, and just wandering if what im doing is OK and/or correct to achieve the results I want.

To start off, im 19, male, 5'8" tall (172cm) and currently weigh about 209lbs (95kg) . I was sitting at smack bang on 220lbs (100kg) when I started a month ago, and have since obviously lost ~11lbs (~5kg).

Basically ive been going to the gym at least 3 times a week, sometimes 4 times, and this is what we usually do. I go with my brother in law, and so far its been great, because we are motivation for each other, and seeing some results already is really encouraging.

Monday
1 hour 'Body Pump' class, which is the full body workout class. We usually do this with about 16~22lbs (7.5~10kg) of weight on the barbell, and we do biceps, triceps, shoulders, lunges, squats, etc etc. If we miss the class, we do our own thing (usually the Tuesday workout, see below).

Tuesday
Cardio workout. Usually 10~15 minute warm up on the treadmill, with occasional running/jogging. Then 15~20 minutes on the upright/seated bikes with a hill program that gradually gets harder etc. Occasional bench press, 3 or 4 sets of 12 reps, then peck deck 3 or 4 sets of 12 reps. Overall about a 50 minute to 1 hour workout.

Wednesday
1 hour 'Body Pump' class. Again, if we miss the class, Tuesday workout.

Thursday
Day off.

Friday
Tuesday workout.

Weekend
Both days off.

In addition to this, every day that I go to the gym, I come home and do the following:
* Pushups, 5 sets, 15 reps
* Cross/oblique crunches, 5 sets, 20 reps. (the ones where you try to touch your left elbow to your right knee and vice versa, I don’t know if that is the correct name).
* Reverse crunches/leg extensions, 5 sets, 20 reps (laying on your back, with legs held mid air, then extending them out, pulling them in. Again sorry if this is the incorrect name).

My eating habits have changed significantly since ive started. Where possible I have breakfast, which is usually a bowl of Nutri-Grain (cereal) and/or an a piece of fruit. For lunch a sandwich with multigrain bread, and/or another piece of fruit. After the gym, for dinner I eat, either steak. meat, chicken or fish, with salad or vegetables. Sometimes an egg or something with the meat. A pretty low carb diet really. I only drink water. 2 to 3 (maybe more), 25.3fl/oz (750mL) bottles a day.

I need to work on a better sleeping pattern, but that's something I can sort out.

Basically my goal is to lose some of my weight. Mainly on my stomach and chest etc, which is where the bulk of my excess weight is. Is what im doing OK? Any suggestions/recommendations/criticisms?

Obviously it wont be overnight, and im willing to put in the hard yards, and have been sticking to this for the past 5 weeks, and doing the extra stuff at home for the past 3 weeks I think.

What sort of results could I expect to see if I were to stick to this for the next say (at least) 3 months? (I ask because im going on holidays at the end of November, so im just curious). Obviously i will be maintaining it after that etc etc.

As I mentioned, im still new to all this, so any advice, suggestions and criticisms are welcomed.

Cheers for any help!

 

[Steve]

I haven't read your eating habits yet.

There was enough stuff to focus on with regards to your training routine that I didn't really see a point.

First, congrats on the weight loss so far. That's great.

Secondly, it's important to realize that in the beginning, pretty much anything will work, assuming we're defining work as losing weight. Most of us go from eating like shit and being inactive to cleaning up the diets and moving more, and this tends to make a difference on the scale... especially in the beginning.

Now that you've started, it's time to start thinking about how you can optimize your approach.

Think of training as a spectrum.

Metabolic <--------------------------------> Neurologic

Metabolic would be low intensity, long duration, steady state cardio

Neurologic would be lifting heavy ass weights for max efforts... think 1-2 reps per set.... all out.

As you move from metabolic toward neurologic, you'll have things like aerobics, interval/tempo training, high rep/light weight weightlifting (body pump), circuit training (very similar to body pump), bodybuilder training(middle of the road in terms of volume, intensity and rest), HIIT, and powerlifting.

There are more 'modes' you could throw in but I'm simply trying to paint a picture.

Those are in order as you progress from metabolic toward neurologic.

An easy way to to think about it in general is metabolic is for low intensity calorie wasting stuff and neurologic is for getting stronger and preserving/building muscle.

Not many people do or ever should travel all the way to the neurologic end.

But they should start using some of the 'modes' that are on geared towards lifting heavy things. Right now you are nothing but metabolic, which is great for losing weight.

But you have to make a huge distinction between losing weight and losing fat while preserving muscle. You aren't overly fat. If you were, losing muscle while dieting wouldn't be much a concern. But since you aren't, you should be taking the precautionary steps to 'build a good physique' opposed to 'lose weight.'

Does this make some sense? I feel like I'm rambling big time.

Edit: What little resistance training you are doing outside of Body Pump is really imbalanced.

 

[alpine89]

Thanks for the explanations etc. Obviously im still learning about this stuff, and it has helped me understand more. Thanks.

What do you recommend then in order to help 'build a good physique' as opposed to 'lose weight' then?

I really want to lose some of the fat around my stomach/obliques and chest, which is where most of my excess weight is. Hence the more cardio training than weight training, but obviously you cant just make your body lose that fat (in those areas) first.

I spoke with one of the trainers at the gym regarding the extra crunches and leg extension things that ive been doing and he assures me this wont be effective in burning fat off that area (i sort of knew this aswell though). What he did say though is that strengthening your midsection would allow you to throw around more weight etc, and this is what will help burn the fat. Something along those lines anyway.

If possible id love to really focus on these areas to burn the fat off from there. Is there really anything i can do to target these areas specifically?

Any suggestions, advice or even constructive criticism is welcomed. Thats what im here for.

 

[Steve]

What do you recommend then in order to help 'build a good physique' as opposed to 'lose weight' then?

Actual, balanced strength training using a handful of the major, compound lifts like bench presses, rows, overhead presses, vertical pulling (pullups or pulldowns), squat variations, deadlift variations, core work, etc.

I really want to lose some of the fat around my stomach/obliques and chest, which is where most of my excess weight is. Hence the more cardio training than weight training, but obviously you cant just make your body lose that fat (in those areas) first.

And the strength training needs to be a component for muscle maintenance. If you lose a bunch of muscle along with the fat, guess what you're left with at the end of the day?

Discontent.

Losing weight is easy. And not what most want even though they don't truly understand what they want.

Losing fat while maintaining muscle, while not complex, takes more than simply triggering weight loss.

I spoke with one of the trainers at the gym regarding the extra crunches and leg extension things that ive been doing and he assures me this wont be effective in burning fat off that area (i sort of knew this aswell though)

.

He's absolutely right.

What he did say though is that strengthening your midsection would allow you to throw around more weight etc, and this is what will help burn the fat. Something along those lines anyway.

Hmm, I don't know about all that.

If possible id love to really focus on these areas to burn the fat off from there. Is there really anything i can do to target these areas specifically?

No.

Fat loss is done is a predetermined, genetic pattern that you aren't going to be able to alter for the most part.

With this known, what you should be doing is assuring a caloric deficit with controlled diet and cushion this with a conservative amount of cardio. Simultaneously, and more importantly than cardio in my mind in the context here, is strength training as noted above.

 

[alpine89]

Actual, balanced strength training using a handful of the major, compound lifts like bench presses, rows, overhead presses, vertical pulling (pullups or pulldowns), squat variations, deadlift variations, core work, etc.

Fat loss is done is a predetermined, genetic pattern that you aren't going to be able to alter for the most part.

With this known, what you should be doing is assuring a caloric deficit with controlled diet and cushion this with a conservative amount of cardio. Simultaneously, and more importantly than cardio in my mind in the context here, is strength training as noted above.

I see, perhaps you could help me with some sort of program to follow or that? haha

I have taken most of this advice on board and changed up my program a little. Ive added in the rowing machine to the cardio workout so that its not just bike or treadmill. I might do a bike program, then some rowing, or running on the treadmill, then bike, or rowing then treadmill, in an attempt to mix it up a bit as recommended. I generally do at least 30~40 minutes of cardio each day though, so its just any combination of those machines.

This past week ive also added some more weight training to my additional 'home' routine with my dumbbells which i dusted off from the shed.

It was good, but ill have to work it out properly (as in which days i do what) and post it up. Probably tomorrow.

Thanks for the help already, much appreciated.

Edit: Also, i asked this over on the other forum, but with no repsonse as yet. Should i be taking protein shakes or anything like that before and/or after gym sessions?

 

[Steve]

Not necessarily. Protein shakes aren't necessary. It all depends on what the rest of your nutrition looks like.

 

[alpine89]

Hey guys.

Im new to the forum, and im just after some help and/or advice. Ive been starting to hit up the gym lately, and have been going for 5 weeks solid, and just wandering if what im doing is OK and/or correct to achieve the results I want.

To start off, im 19, male, 5'8" tall (172cm) and currently weigh about 209lbs (95kg) . I was sitting at smack bang on 220lbs (100kg) when I started a month ago, and have since obviously lost ~11lbs (~5kg).

Just thought id update this.

Jumped on the scales yesterday morning (Monday over here in Australia), which was Day 1 of Week 11, of eating correctly and going to the gym 3~4 times a week.

198.2lbs (90.1kg) Which means ive lost pretty much smack bang on 22lbs (10kg), which is an achievement that im pretty proud of, but i want to lose even more!

Ive noticed that its pretty much came off my legs and a little from my chest/stomach, and off my face. Id prefer if it came off quicker off my stomach/chest but i guess i cant pick and choose. Ive lost like 3 pants sizes and most of my shirts are now noticeably too big on me. A few people have mentioned that ive flattened out a little in my stomach etc, but i cant really see it LOL perhaps because i look at it every single day and dont notice the subtle changes.

Ive also changed up my routine a fair bit, and now have incorporated a fair bit more of weighs/resistance training into the routine, and i have sort of dropped the home routine after the gym, as well as the body pump class.

Basically this is what we do now:
Day 1: 20~30mins of cardio (either/combination of; treadmill, bike, rowing machine) + chest (incline/decline/normal bench press, pec dec/flyes)

Day 2: 20~30mins of cardio + biceps/triceps (bicep/barbell curls, hammer curls, tricep pull downs, overhead tricep extensions)

Day 3: 20~30mins of cardio + back/shoulders (seated row, lat pulldowns, front raises)

Day 4: Pretty much solid cardio for 30~50mins or sometimes add in some random weighs exercises, or situps/crunches, leg pull in things etc etc.

Day 5: Optional, and we usually just do whatever we want. Mainly cardio though.

So anyways, just thought id update it, and if anyone has any suggestions or criticisms, then they are more than welcome.

Cheers!

 

[alpine89]

Thanks guys.

Well, today is Monday in Australia, and the beginning of week 13, and here i sit writing this at a very proud 194lbs (88kg). Which means a total of exactly 26lbs (12kgs) in 12 weeks.

Im pretty proud of the effort ive put in, and it makes you feel great going to shops and trying on clothes 2 sizes smaller than what you are used to. Ive gone from size 40 pants to a 36, and from an XXL shirt to a L.

I not only feel so much healthier and have more energy to do things, but also feel more confident and better about myself in general.

So anyways, yeah, i just thought id continue posting some progress/updates with how im going. I still want to lose at least another 17lbs (8kg) or so, possibly more. I really want to lose a bit more of my stomach and chest, which makes it frustrating that you cannot spot reduce fat or target certain areas

But thanks for the well wishes and encouragement. Any further comments and/or criticism of my post above this (with my new routine thing) would be appreciated aswell.

Cheers all!

 

[Steve]

Congrats on the success. Don't fix what ain't broke.

 

[Ghalond]

Keep it up

 

[alpine89]

Just updating this again...

Ive had a little bit of time off from the gym due to University exams and studying etc, which means ive put myself back about 2~3 weeks with gyming etc. Ive still tried to maintain my healthy eating habits, but let myself go just slightly with some (junk ) foods that i wasnt eating before.

When i stopped the gym to study, i weighed in at 187lbs (85kg), and just thought i have to maintain that weight until i could get back into my routine solidly again.

I started back yesterday, and weighed in at 182.5kg (82.8kg), so ive continued to lose weight, even without gyming, and letting go of myself with my dieting. Weird?

Anyways, im still proud of my efforts, and now that im back fully into the swing of things, ill hopefully continue to keep losing weight.

The initial goal to reach 176lbs (80kg) before i go on my holiday still remains, but now i only have 10 days left to lose this last bit!

Ill keep this updated with my progress before i leave.

Cheers!