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napoleonblackwe
08-25-2010, 01:21 PM
Hey all. Just registered and hope to get some advise. Hopefully I have posted this in the right spot.

Basically I need to lose weight and would like to gain a little muscle. I am a 32 y/o male. I am 5'9 1/2 and hovering between 211-216 lbs. I have a smaller frame. My goal is to get back down to 180-185.

Up until about 6 months ago I stayed fairly light but I guess my metabolism has suddenly slowed. I have always had a small tummy (hereditary) but over the last few months it has really grown. Practically all of my excess weight is in my belly.

For the last 3 and a half weeks I have been doing pretty well at getting some exercise and eating better. My routine is as follows:

After I wake up I take a vitamin C tablet, a good multi vitamin, eat a banana & drink bottle of water while I walk & stretch to my apartment complex's limited exercise room.

I rotate 3 weight lifting routines daily. I do 2 sets at max weight (usually 4-6 reps) and 2 sets of ab crunchers at a medium weight (20-30 reps).

After my sets I ride the bike for 20 minutes. I keep trying to increase my rpms and resistance of the bike.

After my bike ride I do 2 more sets of ab crunches and my weight lifting as above. I am really only worried about gaining upper body muscle. One day I do an inclined press. The next day I do an overhead press. And the next day I do arm curls and repeat.

I have been doing this exercise routine for a little over 3 weeks and have seen some modest weight loss. When I started I was right at 218 and now I go from 211-216. I do this 6 or 7 days a week. I have took a few Sundays off.

Other than adding a workout routine I have really started watching what I eat. With my schedule it is tough to eat great but I am doing much better than I have the last 20 years. After I have my banana in the morning I have a cup of honey nut cheerios with skim milk a few hours later. At lunch it really varies. Some days I will have a lean pocket. Some days I will fall back into old habits and have something like a steak fajita quesadilla (yum) and some days I will have a salad or sandwich. Supper is basically the same as lunch.

I have, for the most part, cut out any white breads, soda and sweet tea. Also, when I do fall back into my poor eating habits, I try to at least make it a little more healthy and less fattening.

What I am looking for is feedback (positive or negative) on how I could improve my exercising and diet. I am willing to change any thing within reason to help achieve my goals (lose about 30lbs and gain some upper body muscle).

Thanks in advance.

tom183
08-25-2010, 05:48 PM
I walk & stretch to my apartment complex's limited exercise room.

How limited. What equipment do you have access to?

Can you be a little more specific as to your actual workout routine. Try listing it with days, exercises, sets and reps more clearly. Something like this:


Day 1 - Chest & Back

•Incline Dumbbell Press 2 x 6, 10
•Flat Flys 2 x 6, 10
•Dips 2 x 6, 10
•Close Underhand Grip Chins 2 x 6, 10
•High Cable Row 2 x 6, 10
•* Deadlift 2 x 6, 10
Day 2 - Rest

Day 3 - Legs

•Squat 2 x 6, 10
•Lunges (walking lunges using dumbbells) 2 x 6, 10
•Leg Extensions 2 x 6, 10
•Calves 2 x 10, 25
Day 4 - Rest

Day 5- Shoulders/Biceps/Triceps

•Standing Military Press 2 x 6, 10
•Lateral Raises 2 x 6, 10
•Triceps Dumbbell Close Grip Press 2 x 6, 10
•Cable Press Downs 2 x 6, 10
•Barbell Curl 2 x 6, 10
•Concentration Curl 2 x 6, 10


I am really only worried about gaining upper body muscle.

This is a mistake. Legs are half of your body.


As for diet, are you counting calories. Do you know your maintenance level?