Need Expert Advice

J

joneyyoung

0
Hello friends

Weight = 100 KG
Height = 5'10"

I had told myself long ago that I will make my self fit before the age of 40 so I started working out on my 39th birthday 6 weeks ago

I am In Saudi Arabia, there a lots of Gyms around but not with good trainers

So just by getting help from the net I started work out and have achieved good results also.

My Job is such that at least three days a week I am inside office stuck to the chair. Rest 2 days I have to work outdoors with less then moderate activities

When I started going to Gym I was weighing 104 kgs, after 2 weeks I was 106 kgs. I did not panic as it has happed to me before when I had started Gym at the age of 24. Any way after 6 weeks I am now 100 Kgs.

Being in Saudi Arabia living bachelor it is sometime difficult to count the calories, but the First thing I did was to get out of the FAST FOOD stuff.

I am usually eating two meals a day breakfast and dinner and try to limit my calories intake to less then 1500 ( I really can't change this)

This is my work Schedule is

6 Days a Week

25 minutes Cycling increasing level every half minute till I reach level 8 and continuing till end. Usually I shed 200 calories during this work out

After that 40 to 45 minutes of Treadmill with automatic incline changes from 2 to 5 at the speed between 5.5 to 6 during which I loose 500 calories

For both these work out I keep my heart rate between 65 to 80 %

After that an hour of weight training Day 1 lower body, Day two for Arms and Shoulders and Day 3 for Chest and back. Repeating for next three days in the same order

On 7th day I don't do the weight training session but continues the aerobic stuff



START 1st week 2nd week 3rd week 4th week 5th week 6th week

Weight 104 106 105 104 102.5 101.5
Chest 46 46 45 45 45 45
Stomach 47 46.5 46 45 45 44
Thighs 27 27 27 26.5 26 25.5
Calf 17 17.5 17.5 17.5 17.5 17
bisep 14.5 14.5 14.5 14.5 14.5 14.5
forearm 11 11 11 11.5 11.6 11.6
buts 42 42 42 41.4 41.4 41


I started with a BMI of 33 and now in 7th week it is 32
FAT was 28.3% and now it is 26.2%
and currently I am 100 KG


I want to reduce body fat !!!!!

Now I need expert's advice to fine tune my programme
 
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I will give you some great advice if I can understand this right here...

am usually eating two meals a day breakfast and dinner and try to limit my calories intake to less then 1500 ( I really can't change this)
Click to expand...

Why not? Because this is a big part of the problem, if you aren't going to change this, then you will not like the advice;)
 
It seems like you're going in the right direction! You lost 4 kg in 6 weeks, which is definitely healthy and will yield great results in the long run.

Something which jumps out at me is your weight training. You do weights six days a week, for an hour each. That is a lot. In weight training, you are advised to rest a day between each workout: i.e. monday-weights, tuesday-rest, wednesday-weights, thursday-rest, ... ... This is because your muscles are actually broken down when you lift weights, and the resting allows them to rebuild stronger than before. If you don't rest, your muscles just keep being slowly broken down. At worst, this could lead to injury. At best, you simply won't progress as quickly as you could otherwise.

Like Leigh, I'm also wondering why you can't have more meals during the day. Is it possible for you to take snacks to work?
 
Thanks Leigh and Faith for your replies

I got the point from both of you regarding the snacking.

First i want to tell you I dont feel hungry at all as i have to sit in the office most of the day.

Yesteray I bought some carrots and cucumbers and will now use them as snack in between


regardsing weight training even though I am doint 6 days a week but change the musle group every day so that i work out same muscle group only twice a week

Isnt it ok??
 
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joneyyoung said:
regardsing weight training even though I am doint 6 days a week but change the musle group every day so that i work out same muscle group only twice a week

Isnt it ok??
Click to expand...

Oh, oops I missed that :p In that case, it should be fine. Still seems like a lot of exercise to me! Go you! :)
 
Thanks faith

any way just completed 6 weeks

weight = 99.5 Kg

BMI= 31.4 (cant wait to get below 30 )

FAT= 24.2% ( I AM SATISFIED )

Any advise to fine tune myself more???????????????
 
Just one other idea

If you want to build lean muscle, you want to make sure your diet has plenty of protein. Rather than carrots, try something with some protein for snack. You could most likely eat more too - if you weight loss slows down, as crazy as it sounds, eat more first. For your height, 1500 calories is pretty low! With all that working out especially.

Sounds like you're doing great!
 
That's right, make sure that every meal you eat has some sort of protein in it. This will help you build more muscle. More muscle = faster metabolism = faster weight loss. Keep up the good work
 
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