& this is what he wrote back
Wow, we have a lot to discuss. I will start in no particular order and see how it comes out.
First, how long have you been doing cardio? If you have been doing it for a while, I suggest upping the intensity a bit. Throw in some interval training, and eventually some high intensity interval training. As you start working into the higher intensity thresholds, you can drop some of the cardio.
For weight loss, usually a couple (1-2) sessions of HIIT and 1-2 sessions of LISS cardio is plenty.
Second, in your list, how are you doing number 2? The stretching part? Hopefully it is not static stretching. I would much rather see you doing more dynamic work.
Third, with number 5, I take it you are doing abdominal work every single day you workout. Is this correct? If so, stop. 1-2 times per week is plenty.
With Number 7, what is the point of doing stiff arm lat pulldowns each day that you train?
With number 10, there is where your static stretching should come into play. You may be doing this already, but the pre-workout, again, should be dynamic, and the post workout should be static.
With regards to your weight lifting program, is this what you do on both of the days that you lift?
Regardless, the program is awful for the goals that you have in mind. Actually, it is awful regardless of goals.
1. While dieting, you are lacking energy. This said, you need to train efficiently. This is accomplished by sticking with the big compound lifts that activate many muscle groups using weights that are heavy relative to your strength.
2. The weight lifted dictates the rep range. The heavier the weight lifted, the less reps you can do and vice versa. What made you choose 15 reps?
For your knowledge, if you were my client and had the goals that you do, you would never be touching 15 reps. You would be sticking with 4-6 reps.
3. Are you training at a gym? If so, we really need to tweak your exercise selection. Your program is loaded with a lot of isolation work (single joint, single muscle). This is not good. Again, any program should be based on a core of heavy compound lifts.
4. When did you start lifting?
5. You said you only do the lower weights on the machines now. What do you mean by this? Your routine should consist primarily of free weight use. Not machine work.
In terms of diet:
1. Why are you leaving meat out of the equation?
2. Do you know how many calories you are consuming? This will ultimately dictate the direction your weight heads.
3. What about good fats? I see nuts, but that is it.
4. When I set up a diet, I like to first determine the caloric goal that you want to shoot for. Once established, you feel up those calories first with protein requirements, then fats requirements (consisting primarily of the good stuff), and the remainder can come from carbs and fat.
5. What made you choose a low carb approach?
6. That is a lot of water! I am impressed.
I am sure I am leaving stuff out, but there are already a billion questions in this post... so it is a start. Talk to you soon.
