Need some serious critiquing

J

Jeex

0
Especially in the weights section of this


For reference:
My Calorie Maintenance Level is 2684.
I'm Male; 5'10 185 lbs.
I'm interested in losing my body fat and gaining muscle definition. (I believe I have about 19% body fat)

1. Wake Up: Go to Class, eat egg-beaters (300 cals) and a glass of 2% milk
2. Lunch: Don't really eat anything good here.. not sure what to eat exactly
3. Workout: Leg Press, Seated Calf, Prone Leg Curl, Mid Row, Incline Press
4. Cardio: 15 minutes elliptical 1.5 miles 230 cals burned
5. As soon as I get home (10 minutes later) two scoops whey shake (420 calories)
6. Dinner: 2 chicken breasts or pork chops, maybe veggies, usually rice a roni (800 cals)
7. Late night: might eat a snack/drink a glass of milk or something


Time in between 1-7 I am sitting on my ass in class, or sitting on my ass at work, or playing video games, or studying :)

I'm trying to get at least 7 hours of sleep a night


They Whey I just bought and just started to use is:

I have access to treadmills, tread climbers, spin bikes, ellipticals (most preferred)

I also have access to access to this line of gym equipment:

I do have access to free weights, but I don't want to use them because I don't have anyone to show me my form/if my form is correct etc.

Anything you can do to help me in terms of portions, diet, what foods, what exercises, how much, etc. Would be greatly appreciated. Ty.
 
Hmmmm I really can't tell you what to eat because I'm not a nutritionist and to be honest is actually illegal to advice a diet because anyone who isn't a nutritionist is liable if anything happens to you.
I can tell you that eating small proportions of food ever 2 1/2 hours or 3 helps speed up your metabolism and start burning body fat. Of course, since you exercise you really need to eat the nutrients that your body needs, that way you stay healthy, avoid your body using other sources (like destroying muscle fibers) to feed itself due to lack of nutrients, and avoid accumulating more body fat. (That's where you can do a research about it, or go to a nutritionist)
Last but not least, one of the things not many people know is that depending of your heart rate while exercising you'll be using different fuel sources. There is a formula that you can find online that tells you what heart rate zone you need to be in to use body fat as your fuel source and not oxygen. If you do a search in google you'll find several websites with the formula. My suggestion is to take your pulse 10 to 15 minutes after you have gone to bed and you are in a relax state, 3 different nights, so you get the average, since is not always the same. Then use the average as your resting heart rate state in the formula.

Good luck!
 
I can relate to ya man. I got school 3 days a week and work 30+ hours a week.

ok, ur diet. Breakfast: Egg beaters arnt bad, i ate em for a lil bit. I normally eat eggs or oatmeal before class. Lunch: if you can eat at home. Luckily my last class is at 12:10 so i go home and eat like a chicken breast or a burger with steamed veggies. Dinner: Chow down lol This is usually consumed after my workout(end lifting at like 6:30 and go home and eat) steak, chicken or fish.

Weights:
I guess you looking at a type of Full-body workout from what you said. Squat, bench press, Pull/Chin-Ups, Rows, Dead Lifts, Military press. Those all together will get u pretty jacked lol There are some Full-Body Workout stickies floating around here that are good to start looking at. If you need help with form let me/us know and i can get some vids up
 
Good question Jeex. As a Certified Personal Trainer and a Specialist in Performance Nutrition, I love to incorporate what I like to refer to as the Zig-zag approach to muscle gain and fat loss. To put it simply, if you are wishing to gain muscle and lose fat at the same time: On EXERCISE days you consume 2 calories for every pound of LEAN body mass MORE per day than your 2684 daily calories, this allows your muscles the much needed added nutrients to build muscle. On the NON EXERCISE days, you consume 2 calories for every pound of LEAN body mass LESS per day than your 2684 daily calories.

With a body weight of 185 with 19% body fat your LEAN body mass is about 150. So on your exercise days, consume around 300 calories more than your 2684 calories taking it to 2984 calories. On your non-exercise days, consume 300 calories less than your 2684 calories taking it to 2384 calories.

Simply put:

Exercise days -- 2,984 calories
Non-Exercise days -- 2,384 calories

Make sure you are taking in enough protein as well, this will fuel your muscles and the bigger your muscles the more calories you burn per day so therefore the less body fat you will have. Aim to take in 1 gram per pound of LEAN Body Mass. so about 150 g per day. I hope this helps!
 
maybe you misunderstood me. What I mean to do is lose all of my fat, and also not lose any of my current muscle and maybe tone up a little bit more for the fit look. Right now I am overweight and no where near my target bf % (11-12).

I don't really know what to lift and how frequent to lift, not sure how much cardio I should do, but I did learn that to lose a pound a day I need to eat 500 cals less a day. Doing that zig zag thing will not do much of anything then will it? I might be mistaken...
 
By restricting your diet that much and losing a pound a day (which is generally not adviseable) you will lose muscle as well as fat. Don't starve your muscles, but you don't have to listen to me. Many of the Fad diets can promise you that you will lose a pound a day, but in all honesty much of the weight lost in the beginning will be water weight, so you will see great results right away, then it will taper off and you will lose fat and muscle at the same time. When you lose muscle your metabolism drops, because the larger your muscles, the more calories they burn per hour of rest or exercise. But do what you want man, it's your body.
 
Sorry, I meant a pound a week, because 3500 calories is a pound and also considered healthy loss.

I'm surprised that you, as a certified professional didn't pick up on that.
Nevertheless, i'm still interested in anything you have to say.
 
by restricting your caloric intake so much, you ARE starving your muscles. Your muscles need a lot more than whey protein to stay healthy. Maybe you're the one misunderstanding the advise given to you...I don't know about that person, but I would've taken offense to your comments.

Also, listen to Excder on the work-outs and exercises. Full-body exercises are better for just about anything outside rehab or bodybuilding. Also, you may want to look into interval training when you're on the elliptical or treadmill. This will allow to you to burn more of those calories, plus it's killer. I can give you all the advise in the world on the exercises, but I slag behind some of the other members here in regards to nutrition (I never count calories)
 
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I will be looking more into the fbw stuff.

Sorry I am just a little frustrated because everyone is telling me conflicting things... If a 500 calorie deficit is unhealthy, bow much am I supposed to be in deficit?
 
I really can't help you with that one, as every body out there will react differently to a certain diet and workout routine. The best way would be to start at beginning, like you are now, and make certain changes to conform to how your body reacts. I've been fortunate enough in the past to have both fat loss and lean muscle gains without restricting my diet in anyway (I didn't have caloric deficit or calory surplus). The calories that went in were pretty much worked off during the day.

One thing that has helped me maintain my body was spreading the meals out during the day: light main meals, then healthy snacks in between.
 
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