Need Serious Help

S

starrz071

0
Hello All,

I'm new at this forum. I have recently started going to the gym about 3-4 times a week, I do cardio like crazy as well on my spare time. I do a lot of biking and some basketball and tennis occasionally. But I keep gaining and gaining weight. No matter how much I work out I can’t even see improvement. Granted, it has only been maybe 6 weeks to 8 weeks that I’m going seriously like that, but I went from 190 (which was already bad) to 210 (which is terrible) in this 2 month period. It is really worrying me a lot. Can someone please give me an idea of what I need to do? I also have a belly now; not a gut, an actually belly. I’m 28 years old man who is around 5’10, it makes me seem lazy or something. I don’t like it at all. Is it possible to loose this and keep it off? And I wonder what makes this happen. I know my father has a belly like that, is it hereditary? I am willing to do what it takes. Tell me what I need to eat, drink, smell, touch, whatever I need to do, I will do. I was actually on my way to the gym, but I thought I’d come and ask for help before I leave, with any luck, I’ll be able to get an answer soon.

As extra info on me, if it helps, I can say I wear 33-34” waist, it can give you an idea of my body shape.

Help me! If you need more info, let me know!

Starrz071
 
Okay well we need a little more info. We need a detailed daily diet. (by this I mean in down to the ounce of what you eat if you know it, if you don't start to;) ) My bet is you aren't taking in enough calories and are overtraining causing fat storage of anything you do eat, but post info so we can know.
-How long do you do cardio?
-Are you doing weights at all, if so whats your routine?
-again list your diet in detail
 
Re

Well, you are right; I have no idea about the calories thing. I guess I’m a newbie at this. And for my Cardio, I regularly go to the gym on my bike, it’s like a 10-15 minute ride, then on regular days, I do 15 more minutes on bike and elliptical.

On cardio days, I do 10 minutes on bike again, then 25 minutes on elliptical. I also have a stationary bike at home and I do about 25-30 minutes on it once to two more times a week.

For my routine, first abs, then I get into my routine. I always do 3 sets of 8 to 10. I do chest fly (190 lbs), then seated rows (115 lbs), then lat pulldowns (115). Delt raise (115), back to chest with bench press (usually inclined – 120lbs).

Then, arms I do a few exercises for my biceps and triceps, then I do legs. I figure if I go one exercise at a time it will be long…lol

I then take my bike back home.

Thanks for the reply!
 
Given your stats in a day you burn roughly 2400-2700 calroeis depending on activity. In order to lose body fat you have to be in a calorie deficit. Starting out with a 500-700 calroes deficit at you size and weight would be the smartest thing to do as its not to extreme but will make it easier to lose body fat and maintain muscle. DIET IS 80% of the battle. You can work out all you want but if the diet isn't in place you will lose muscle or keep fat. Now what to eat is pretty simple, closer it is from ground or walking the better. Does a doughnut grow from the ground? Hell no, its made and processed from so many things. You want lean meats, good carbs, essintial fats. 1 protein, 1 carb per meal. Have most of your carbs be veggies later on at night. Try to eat 5-6 meals a day. I would shot for a range of 2000-2200 calories a days for fat loss.

Get more intensive with your cardio. Do some HIIT if you feel your body is ready for it. Really push through boundries and limits. Working out to lose weight isn't a walk in the park for most. So push it, but of course safely.

Also your full body routine needs to be focused and 3 days a week. No matter what you choose in your routine you need Squats, deadlifts and planks. They are in mine and many others opinions the best compound movements you can do. Don't try to work so many isolated exercises, try to make as many movements compound one. For example the only isolate movement I do is a bicep curl. The rest are all compound movements. This works you hard, strengthens your core, and burns more calories.

So this is a short summery, but look around the board when you get a chance for the right foods, different styles of cardio, motivation. Keep track of your caloires at first until you get a feel for what you need. Basically the best offense against fat is the a vast knowledge of how it gets there in the first place, what it takes to get it off, and how to make yourself more healthy. Its your body, learn for it so it can be what you want it to be.

You are off to a great start, just pretend that was all a warm up for the big jump you are about to take into fitness. It shouldn't take you long to start to see good results with a clean diet and smart workout program.
 
Thank a lot for your help and encouragement. I was afraid I would be laughed at somehow...I know it's stupid but you know...

I do have a question for you. How do I know about all this nutritional stuff? I know it might sound a bit discouraging for you, but I have no idea in terms of dieting. I have never really done that. I don't really eat a lot of fast food. I eat mostly rice and meat with some veggies. The problem may be that I do eat mostly rice and a bit of meat and sometimes veggies. I have Corn Flakes for breakfast or hot chocolate with peanut butter toasts and...ok, I do not eat well at all. I often skip one meal, so I end up eating 2 times a day most times. And I know it's not good...Ok, let's say I want to do a preliminary eating plan for the next few weeks, what would it be? I will search more online in terms of dieting, but I do not know where to start!

And can you tell me how long should I train for? You said I should isolate, but what routine would be the best for me to do, to start? I bought a big book that told me that in the beginning I should to X-Y-Z as my startup routine, is that bad? I am eager to learn, I have been ashamed of my body for the longest time, I want to make a change. Oh, I have to mention, I am a big fan of juice and stuff; like apple juice, fruit punches and grape juice…Is that something I should look into stopping?
 
No one would laugh at you here, and those are good questions.

Here is a list of the foods you should get in your diet.
http://www.fitness.com/forum/showthread.php?t=5614&highlight=food+list
You will see also in this list how it breaks down different carbs and good fats. General rule of thumb to optimize fat loss is to have your fibrous carbs to later in the evening. In a common sense aspect look at it like this. Carbs give energy, higher starch carbs and fruit give the most. How much energy do you need at night hanging around? Not much so focus on more protein and fat and night with light veggies. Try to buy and eat foods on this list for at least 80% of your diet.

To start of try and pick a good ratio to suit your needs. I think starting off with a 40/20/40 is a good start ground. What this means is 40% protein, 20% fat, 40% Carbs. So if you can have 2000 calories a day, 800 calories from protein, 800 from carbs and 400 from fats. Test it out for a couple of weeks, if need maybe later 40/25/35 or so on.

As far as training, I said compounds;) not isolates are more important. Check out this article on the 10x3 waterbury method for fat loss. http://www.t-nation.com/findArticle.do?article=05-171-training
Here is also some mention of HIIT with the jog/sprint intervails. Its just the touch base aspect, but a good starting point. I encourage you to look around both those sites over time and just read some articles here and there.
http://www.bodybuilding.com/fun/wotw40.htm

For a starter place on how to do exercise right or to select some movements go here...
http://www.exrx.net/Lists/Directory.html
Click on different body part, learn the best compounds. The more muscles it works usually the better.

Here is what rough a good meal plan would be for someone trying to maintain a 2300 calories diet. This is from Burn the fat, feed the muscle. A great ebook I highly recommend. http://www.burnthefat.com/

2300 calorie moderate carb
Meal #1

barley flakes hot cereal
egg whites (scrambled)
egg, whole (scrambled)
grapefruit 1/2 large 46

Meal #1 Subtotals: 443 35.9 65.3 7.1

Meal #2
oatmeal, quaker oats 1cup
egg whites (scrambled)
egg, whole (scrambled)
Meal #2 subtotals: 443 35.3 50.4 11

Meal #3
brown rice 1 cup
chicken breast
broccoli 1 cup
meal #3 subtotals: 396 43.7 43.6 5.5

Meal #4

beef, extra lean sirloin 5 oz
asparagus 10 spears
yams 4 oz
meal #4 subtotals: 446 49.6 33.3 11.5

Meal #5

salmon 4 oz
green beans 6 oz
Baked potato 4 oz
meal #5 subtotals: 361 33 36.5 9.3

Meal #6

tuna, water packed 6 oz
light italian dressing 3 tbsp
Large mixed green salad 2.0 cups
meal #6 subtotals: 232 39 13 1.5

Per Meal Averages:
Calories Calories Pro (g) Carbs (g) Fat (g)
386.8 Grand Totals: 2321 236.5 242.1 45.9
Protein (g) Pro (cal) Carbs (cal) Fat (cal)
39.4 946 968.4 413.1
Carbs (g) Pro (% cal) Carbs (%cal)) Fat (%cal)
40.4 40.8% 41.7% 17.8%
Fat (g)
7.7


As far as the fruit juices, its always best to get the juice as your eating it from the fruit or have juiced it your self. Most fruit drinks have added syrup/sugar to them. I hope this gets you started and helps you on your way.

Also stick around, start a diary/journal in the forums. Post some pics, continue with questions and needed advice. This place is great for motavation. Just coming on the board reminds you that you want to imporve your knowledge or your body. For the most part its a great crew here, if you see negativity, its not from the core memebers just trolls or newly certified hot heads. So welcome, hope you stick around.
 
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