View Full Version : Workout / Diet Critique
06-17-2002, 03:21 PM
Have worked out on and off my entire life so I have some underlying undefined mussel. My main goal at this point is to loose fat.
Diet Low Carb (keto)
Breakast : 3 eggs scrambled with a little chese and about 1 cup milk
Lunch : 4 - 5oz Lean Steak or Chicken
Snak : Walnuts
Dinner : 6oz Lean Steak, Chicken or Ground Beef with 1cpu lettuce
Lots and Lots of water.. even with this diet and a little bit of catsup I still make those keto stix turn color!
Work Out :
Day 1 :
Incline Bench 3x10
Bicep Curls 3x10
Lat Puls 3x10
Day 2 :
Leg Curls Front 3x10
Leg Curls Back 3x10
Calf Raises 6x10 (3 inside and 3 outside)
Day 3 :
Bent over row 3x10
Upright Row 3x10
Tricep Pushdowns 3x10
Day 4 & 5 Rest
06-17-2002, 03:31 PM
5-6 meals a day would be optimal (every 2-3 hours).
Add in some cardio to help cut.
I'm not sure how many walnuts and how much cheese you're eating, but make sure you get enough calories.
Right now, with whole milk, 5oz of chicken, 6 oz ground beef, and 1 cup of walnuts you're coming out to about 2000 calories.
I'm not sure of your height, but you're probably burning at least 3600 calories a day. That's looking at about a three pound loss a week, which may be a little too fast in terms of sparing muscle.
How do your workouts feel?
06-17-2002, 03:33 PM
Yea, Allong with the Home Gym I just got I also decided to get a punching bag ( I did a little boxing when I was in my teens) I have it mounted and everything so I will be hitting that for about 20min on my "rest" days.
06-17-2002, 03:39 PM
Height 5' 10"
My workouts feel good.. My first week of this I was pretty sore but I just finished my 2nd week (I also just started the diet this week) and now I get a really good pump after my work out with little - 0 soreness the next day. I could easly fit in a few more exercises but I don't want to over work out now that I am starting again..
I have been using skim milk not whole milk.. also, when is a good time to weigh my self I flux all day long some mornings I am 187 and other mornings 180 normaly by pm I am at about 184 or 183 ... I don't see any weight loss yet but I have only been workong out for 2 weeks now and only weighing my self for about 5 days... so I guess that's normal ... but I am getting strech marks all over my stomach and allong my sides.. :(
06-17-2002, 03:55 PM
looks as though you have lost 100lbs since the start of your thread. Whats your secret? lol
06-17-2002, 03:56 PM
Heheheh ops... replace the 1 with a 2... :)
Add in more veggies to your diet if you want to stay healthy. Also, milk is a poor choice when cutting because of the sugars it contains.
06-18-2002, 12:33 PM
Yea, I was reading some stuff in the low-carb news group and I decided to drop the milk all together... I'm also trying to use less and less catsup every day to make more room for some greens.
I started eating 2 salads per day with black olives (I hear these are good sources for nutrition).
I want to be at arround 180g protien per day (maybe more? less?) but it seems I am having a hard time getting that many carbs.
Also, is it wise to add some ranch dressing to my salag to get some extra fat? Or should I look at some alternatives (for good fat)?
I also cut the walnuts because they have WAY too many calories in them and not enough protien.
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