Need more advice on workout and diet routine

[buzz_bomb]

Hi everybody! I’m new to the forums and I need some advice on how to tone my body. I wish I could post pictures but I don’t know how to decrease the size of the picture to within 100kb. Anyway here are my stats from 1 year ago:

Height: 5’7”
Weight: 190
Waist size: 35 inches.
Age: 17
Body Fat: Unknown

…and after a year of running and complete lifestyle change:

Height: 5’7”
Weight: 140-142
Waist size: 27-28 inches.
Age: 18
Body fat: App. 15-16%

I think one of the most important factors in my change has been my diet. I’ve completely eliminated eating any fast food, junk food, and cutting carbonated drinks into Diet non-caffeine Pepsi lol. Nowadays, I try my best to limit calories and fat. In a typical day I will eat:

Breakfast: Cereal (Special K, Kellogg), non-fat milk, and 1 cup orange juice.
Lunch: Caesar salad (no dressing), 1 can of Diet, non-caffeine Pepsi
Dinner: Depends, but mostly red and white meat and sometimes more Caesar salad.
I usually do not eat snacks in between meals
I sometimes eat out at Subways, foot long Roast Beef mmm yumm

I also try to eat three meals a day at 6:30 am, 1 pm, and 7 pm.

I now no longer consider myself overweight but I do have fairly broad shoulders (40 in.) and a somewhat larger build. I have started going to the gym every other day, the following is my routine done in the order shown:

Treadmill: 1 mile at speed 6.0, incline 1.0 (warm-up)
Seated leg curl: 3 sets, 10 repetitions @ 70 lbs.
Leg extension: 3,10 @ 70
Seated leg press: 3,10 @ 150
Pulldown: 3,10 @ 70-75
Row/Rear Deltoid: 3, 10, @ 50
Chest Press: 3,10, @ 70-75
Bicep Curl: 3,10 @ 30
Tricep Press: 3, 10 @ 70
Hip abduction: 3, 10 @ 7
Abnominal: 3, 10, @ 70

I am just starting this new routine. My total workout session is about 50 minutes with rest between sets and repetitions. However the following day I never really feel any soreness and I’m not sure if I am using enough weight. I only feel a bit sore right after I finish my exercises and a little bit the following day if I use a particular muscle I have worked on. I need some advice about how to improve overall body strength and toning. Am I eating the right combinations of food? What exercises should I focus on? Change routine? Thanks.

 

[itsmeapril]

Congradulation on your success!!!!!!!!

Hi, I am new to this sight also and new to running. The only things I see that stands out to me are the fact that your eating 3 meals a day and no snacks. I think you will see a change if you take your meal and break them down through out the day. maybe six smaller meal. It is important to not get to the point of hunger. snaking isnt a bad thing if done right. Plus the last thing you eat could be eaten earlier in the evening. Drink plenty of water diet pepsie is better then regular but the carbonation is still not so good for you. So just limit them and drink water. When I started drinking enough water I found that I didnt have enogh time for much else to drink. Plus maybe you should switch to diet coke. just kidding. lol I'm a diet coke lover. lol You need to also make sure your getting enough calories.

 

[AJP]

Plus the last thing you eat could be eaten earlier in the evening.

I disagree with that, you should be eating throughout the day, but if you want some more muscle and definition you should be eating even before you go to bed, nothing huge, but something to keep your body in check throughout the night, some form of protein, a lot of people will use cottage cheese, which I do too, but if you do whey that would be ok too.

You also need some more exercises, try not to only concentrate on specifc areas of your body all of the time. I would make a routine for the entire week with different exercises and muscle groups being used, or a full body routine a few times a week. Search around the site or use google or both.

Switch up the reps too, you're doing 10 reps 3 sets for almost everything, so your body is used to doing the exact same thing every other day and the exact same weight. Try to use heavier weights, and get a spotter if you need it, try to do different reps as well, 10 is a good warm-up, but try do some lower reps.

Lastly, sorry this is so long, try to get some form of protein with every meal, you are eating better (as you lost all that weight, good job!), but on an average day you don't have any protein until dinner!! You have milk at the beginning of the day with the cereal, but, as you will hopefully get used to snacking, get the protein in there too.

 

[itsmeapril]

I disagree with that, you should be eating throughout the day, but if you want some more muscle and definition you should be eating even before you go to bed,


So for losing weight is it ok to do as I suggested. I wasnt aware that they wanted to gain anything. Thought they were talking about losing fat.
April

 

[AJP]

I disagree with that, you should be eating throughout the day, but if you want some more muscle and definition you should be eating even before you go to bed,


So for losing weight is it ok to do as I suggested. I wasnt aware that they wanted to gain anything. Thought they were talking about losing fat.
April

Yup you're correct, although it depends on what time you go to bed too, but either way, one should be eating the whole day (not non stop obviously) in order for their body to continuously be breaking down food