MY Squedual eating/gym, plz help me =)!!!!!

A

Aquantis

0
I'm 6"0 180lbs 18 yrs old and have been working out in the gym for close to three months now. I go 3 times a week. Yesterday, July 16th, I started to run 3 miles per day. It takes me around 30-35minuts to run this and i sweat ALOT. I did the bike 2day at the gym for a 1/2 hr at 90RPM on a low level so my legs where moving pretty damn fast for a full half an hour. I have now just started this cardio before itw as no cardio only weight lifting. I dont consume many calories in a day mabey 1,500 my dad says. I have two protien shakes per day wich equal 40g and usually a steak and what not plus the odd frozen berrito. I'm figureing I consumea bout 80g of protien per day... Like i said yestserday i started to add cardio into my workouts. I will be running 3 miles per day and workout 3 days a week. On the days i work out and run im guessing i will burn around 1000-1200 Calories. On the days I just gym or just run well, devide that number in half.I have a bit of stomach fat and a tiney bit of love handle action. I know my body fat isn't to high but i would like to start gettin thiem washboard abbs seeing how I dont have any right now period. I'm not overweight really its more of just lowering my BF% and gaining muscle. I'm wondering if someone can tell me a good eating plan morn / lunch / dinner. How many meals a day i should be eating. How much protiene i should be consumeing. Mabey wether or not i should watch my carb intake and sugar. Also how many calories i should be consumeing in a day takeing under concideration obviously my workout squed with cardio and the gym along with my age weight and hight. I want to start really haveing a nice ass body and I'd basically just like to know if im doing the right thing what i can improve on and the other questions i asked through out this thing along with water and how much i should consume im a day and wether or not this really is helping me burn fat and what els it is doing for me.
ps - when I say gym i mean like going to the gym and weight lifting

Whoever reads that and actually puts a helpful response i would GREATLY appritiate it.
Thanks for putting up with my horrid grammer/spelling.
plz respond asap this is SOOOO important to me! THNX ALOT GUYS =D!!!!!!!
 
Last edited:
I'd advise you to see if your gym can test your BMR or find a gym that can test your BMR. You'll know from this exactly how many calories you need just to perform vital functions and then you can adjust depending on your activity level.

I'd say bump your calories up to 2000 quality kcals a day. Notice how your weight fluctates or if stays the same and then adjust accordingly. I'd say that burning 1000-1200 calories each day is prob pushing it a bit. If the bike or cardio device you're using measures your expenditure in METS then you'd have an accurate calorie burn measurement.

Lifting 3 days a week is fine. Are you running 7 days a week?

You're prob not getting enough carbs-get most of your carbs from fruits, vegetables, and oatmeal. Try and consume something 4-6 times a day. For protein, since you weigh 82 kilograms, go with 1.8-2.2 grams of protein per kilogram of bodyweight, so=150-180 grams daily.
 
hey! Yeah i was planning on doin this running 7 days a week but on the days that i go to the gym and run it seems that i am burning like .. alot of calories that day and i dont even think im consuming enough food for that, lol. I'll try and check out my BMR and my BF% and get back 2 u on that. I was just mainly wondering what i can do to improve my squed what im doin wrong and what i should be consuming more/less of food whise. I mainly just want to drop my BF% as fast as possible and start packing on muscle and getting fit pretty much like every other person on this website.
 
errr I just had like 3 scooops in a protien shakes and a serving of yogurt in it. equals out to around 72g in total and i feal like im gonna barf. Iono how on earth im going to conusme 150-180g of protien along with other stuff. I'm NOT a big eater...
 
Cans of tuna have around 50-60g of protein in, the also have about 150-200 calories in em, so they are a decent food to eat when your watching your calories. I normally have between 2-4 tins a day along a protein shake aswel as chicken, fruit & veg. Chicken breast also has a high protein count.

Apparently your supposed to eat 1g or protein for every pound in weight you are. If that's the case, its about 214g a day for me so I'm hoping I'm taking in enough.
 
You must log in or register to reply here.
Back
Top