Yes, i accept :yelrotflmao: tracking diet and workouts that is.
This is GOOD! Im Chillen in happy.....
You could purchase the book NROL, and participate in the program the author outlines, but I DO NOT agree with its calorie recommendations....if you do this, stick with your NEW calorie guidelines in accordance with your NEW weight.
You can use fitday.com (which may be easier, then the manual method). I think you need to educate yourself on the calories in foods that tend to be a bit troublesome to figure out (like lean chicken breasts, etc), just by doing a goodgle search, anyway. THIS WILL HELP MORE THAN YOU WILL EVER KNOW.
Not sure what you mean by MT line if its anything like BMR here is what it was when i started at 178lbs :BMR: 1941.69 bmr+moderate active: 3010 bmr+light active:2670
Former weight: 178 (when started)
Current weight: 158 (after tissue loss)
=================================================
At weight of 178: You did: 1500 to 2000c variances for several weeks which has lead to fat loss, and your MT Line is: 3010 (mod active), 2670, light active.
Got it, and understood. 1500 was far too low during this period. Do not go this low again, or I bring out the "Chill Strap"
But now i'd have to recalculate it to match my current weight at 158.5 at 2562 calories with my activity level.
This is absolutely correct, this is what I wanted you to understand:
GREAT JOB! -----now remember my previous comment, about not hitting 1500c again......"remember I have the "chill strap" always in the ready position.........>
every workout session i focus on 2 muscle groups per day:
1. chest / legs
2. shoulders/ triceps
3. biceps/ back
heavy weights/10reps or untill failure/ 3 sets and 3 different excersizes for each muscle group.
Is it possible to do a Full Body Routine? Instead of a split?
LIST these exercises: for the Chest, triceps, shoulders, biceps, back.
I have a problem with your routine arrangement, I understand its a split-routine and on the "surface" this will work,
but its HOW you are doing it.
1. You do chest and legs (upper) (Tricep gets hit through the chest, and so do the shoulders of course.)------then you hit the triceps and shoulders the NEXT DAY. Which means you are hitting the same type of muscle groups in two subsequent days, without proper rest, and I believe you shouldnt be doing this.
2. Biceps with Back are fine. I dont think I have to explain why.(upper)
3. For legs what do you do? (lower)
4. I think you ought to include the dead lift; however in a split-routine its sort of difficult to place, because of the "sheer number of muscle groups" this great exercise involves (Hams, glutes, legs, torso, upper and lower back, shoulders, etc). So with rest in mind, I just say, place it in the best place, and fricken train.......bottom line, and get it! Therefore, I recommend doing it on Leg day. (we shall see what the others say, but its rather difficult to place). Admittingly I have some reservations on this part, but this WILL work.
Upper/Lower Split: One example (only)
1. Upper
2. Rest, cardio (20 min, progressive in time, intensity)
3. Lower
4. rest, cardio (20 min, progressive in time, intensity)
5. Upper
6. Rest, cardio (20 min, progressive in time, intensity)
7. Lower
8. Rest
You can decide to do cardio on the same day as your weight training, but do it after your complete your weight training in my opinion, and rest the next day. After a time, depending on results, you could increase cardio to 4 days, and so on and so forth. While maintaining an adequate deficit, your cardio is IMPORTANT ELEMENT in your fat loss equation, then. It can be quite powerful under these conditions IF time in intensity is correct, AND you will burn additional calories.
Split-routines also have a common fault of limiting the number of times one hits a muscle group per week (a FBW hits them 3 times per week). So you may want to revert to a FBW, unless you like the split and you get good results from it.
very minimal cardio consists of going back and forth to classes ( in car ) and short walks as well as walking the dog daily for about 20-40mins per day.
Do you have access to a treadmill, upright bike, etc? If not, get out and do a "air borne" shuffle run (its just a tad slower than a jog), and work your way up, and do it for ATLEAST 20 minutes, and be progressive in intensity.
diet :
i tried sticking to a diet program given to me by a trainer while back:
6meals: 40g protein/50grams carbs/30g fruit (fruit only twice a day as well as veggies all u can eat twice /day)
but i dont think i go anywhere near that .. i may do 40g carbs per and skip carbs at night replaced with veggies and protein source.. i prolly consume much less then what i stated above but i try to use it as a maximum instead of a minimum because that was a bulking plan while maintaing current weight level at the time.
You should focus on .8 per lb of body weight for protein, Mayb. I dont have a problem with you skipping carbs at night (though its not really necessary, if your deficit is correct and spot on), but dont be afraid of consuming carbs at night within your calorie limitations.
Determining Proper Ratios of Protein, Fat and Carbohydrates
There are many different ratios, and methods of determining those ratios, in use today. Following is just one of the many ways to figure the caloric ratio, but seems to work pretty well, with a good success rate.
Here is something to just put in your mind: Calories per gram of the three major nutrients:
Protein 4 calories per gram
Carbohydrates 4 calories per gram
Fat 9 calories per gram
Good fats, 30%, Carbs, 40%, and Protien, 30% (ball park percentages)
==========================================================
Think on changing your current split to a FBW, if this cant happen, your current workout needs changed.
Adjust your MT line to your new weight, create a defict of ONLY 500c.
What are your current rest in-between sets rest times? Considering lowering it (increase in intensity), and ADD cardio........Thus far we are working rather good.
OKay to recap:
1. You adjusted your MT Line to your new weight
2. Your INCREASING exercise through cardio 3 to 4 times per week (progressive scale, and we may have to talk abit more about this, as Im not satisfied yet with it)
3. Your DECREASING rest between sets. (Intensity increase)
4. Workout is still being worked on---which may ADD intensity
5. You are going to begin to track calories
6. You are going to begin tracking your progression in your training
Best regards to you!
Chillen
