what now?

H

hood

New member
Ive been working out pretty hard for the past four or five months. At first I went
down to 203 which made me extremely happy. I currently weigh 211 and it just seems to be going back and forth. Im a fairly big framed guy and im 5' 11" tall. I think I would be happier at 195 but it seems impossible. I dont think it's muscle Im gaining because I measured my body fat % and it went from 16 to 19. My main questions are; Do i cut back extremely on carbs? Do I run a lot more? or do I increase the speed of my weight training. such as less rest periods and higher reps? Today for instance I had 2 eggs, 1 cup of coffee and 1 piece of wheat toast with peanut butter. Then I went to the gym and did a five minute warm up on the elliptical. Then I did barbell squat 1 set of 8 reps and 3 sets of 4 reps. Then I did 3 sets of 12 reps on leg extension and leg curl. Then I did 2 sets of 20 reps on dumbbell squats. Then I did 2 sets 20 reps standing calf raises then 3 sets of 12 reps seated calf raises. I finish off my workout with intervals I do one set of everything 12 reps= hanging leg raises, sumo dumbbell squat, lying leg raises on flat bench, decline weighted crunch, dumbbell swings, mountain climbers. I rest 1 minute then do it all again.

I know its a little long to read but I really just want to get somewhere and I want it to start working. Thanks for all your help and motivation guys and girls.

`Hood
 
Goodness... was it leg day, or do you always train like this?

Please share some more of what your other training sessions are like, what your schedule is, how long you've been doing things like that, and a bit more about your nutrition plan.

I'd like to look into the combination of these things to see if I can give you some things to change...
 
You didn't say anything about what you eat. In particular, do you count calories at all or otherwise watch your food intake? You can work out until the cows come home, but if you eat more calories than you burn, you are going to gain weight. And it's really, really easy to eat more calories than you think you are. It's also really, really easy to think you burned more calories than you really did.

You do ask about carbs, but carbs are not the enemy. Your body needs all kinds of food to work, even fats and sugar. You do need to watch these things and get them from healthy foods, but that's to improve your overall health, not to lose weight. Weight loss = calories in < calories out.
 
Hi Hood. I had seen your posts earlier this year. I completely agree with Mizzie. The workout you are doing is fine for now.

Daily calories must be less than the number of calories your body needs to lose weight.

That is all you need to know. I would not eat before I go to the gymn, because your workout will eat up the breakfast calories in your bloodstream and not the fat that you want to lose. Eat after you workout.
 
dobner said:
I would not eat before I go to the gymn, because your workout will eat up the breakfast calories in your bloodstream and not the fat that you want to lose. Eat after you workout.
Click to expand...

This is just plain silly! The net calories burned over time will be the same. Plus his muscles will most likely have more than enough glycogen to get him through his morning workouts.
 
I don't count calories but I know I should. I really watch what foods I do eat though. My new updated current diet is;

Breakfast: 2 eggs, 1 or 2 cups of coffee, vegetable(broccoli, asparagus, or peppers)
1 piece of wheat toast+ peanut butter.

Snack: nature valley bar or piece of fruit.

Depending on my work schedule I may workout before lunch or I will workout after work.
Workout: 4 day split-
Chest/Back/abs
Bi/Tris
Legs/Calfs/abs
Shoulders/Traps/abs
Then on my in between days I try and get at least 30 minutes of cardio in.

Snack: Protein Bar, or trail mix

Lunch: 2 slices of turkey breast, 1 piece swiss cheese, spicy mustard,2 pieces
wheat bread, vegetable, yogurt (sometimes trail mix)

Dinner: 1 piece of meat(chicken, fish, etc), vegetable, milk.

Snack: 1 cup lowfat cottage cheese + fruit.

I am def going to start trying to keep track of my calories. Thanks guys for all your replies, anymore advice would be greatly appreciated.
 
Hey Hood,

You're getting closer.

List all of your food everyday. Keep track of the calories meticulously.

It will change you life for good.

You will be a god
 
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