I have a lot of body fat to lose...i've dropped a good amount of weight already...but i'm trying to turn it up...here is the routine and diet I came up with...
Monday, Wednesday, Thursday, and Saturday
30 mins of basketball to warm up, shooting around
40 mins of lifting (circuit training, lifting to failure, 4 body parts at a time)
30 mins of Cardio on Reebok Body Peak (heart rate around 165)
I was reading an article with The Roc who said when he was cutting down, working 1-2 body parts a day was not using enough of his body to burn enough calories so he started working 4-5 body parts a day and it worked.
Also, since i'm more concerned with cutting than building mass, I want to circuit train to keep my heart rate up while still gaining strength.
I was doing Monday, Tuesday, Thursday and Friday...but having 2 days off in a row for some reason...especially on the weekend when I tend to cheat on my diet doesn't seem good to me. Plus I think i'll feel better by only have 1 day between workout days.
Now this is where I think I need the most help...but this is what I have right now.
Meal 1 - Can of tropical fruit or Cereal (raisan brand/mini wheats)/Protein shake
Meal 2 - Turkey breast sandwich
Meal 3 - Romaine salad with a little cheddar cheese, croutons, can of tuna, olive oil and vinegar (This is actually really good).
Meal 4 - Turkey burger and apple
Meal 5 - Meat (fish or chicken) and veggie (green beans or salad)
Meal 6 - Protein shake
Also...i have to cheat sometimes...I probably have 3-4 cheat meals a week...but 1 or 2 of my cheat meals is usually fairly healthy (like chicken chow main chinese food or fried fish) But Pizza once a week is a must.
How does this sound?
I've tryed various routines/diets and all together i've dropped 70lbs but it seems to get harder and harder.
Last edited by GrindingOut; 04-06-2004 at 09:11 PM.
As you lose more and more weight your body will fight you more and more to lose fat. The cheat meals (refeeds) can become important when trying to lose weight when you get stuck. I'd read up on refeed info.
Your gym time is kinda long but as long as you get enough rest in there, you should be ok. Just keep track of your energy levels and sleep. If you start to feel tired or sick more often, take a break for about a week, then continue.
Thanks for that info,,,but what do you think about my diet overall?Originally Posted by Max-Mex
What are refeeds? I heard someone refer to them. It's funny though because it seems like the day AFTER my cheat days, i feel the tightest and during the week when i'm working out more and my diet is stricter, i feel the most loose.
Where can i read up on refeeds?
post your weekly or monthly calorie/protein/carb/fat numbers...Originally Posted by GrindingOut
one day isn't very representative, and calculating the numbers on your foods is pretty impossible when we have no idea what brands/servings/etc you are using...
ps, if you think spending 100 minutes in the gym is doing your body better than spending 30 minutes then you should do a lot more reading....
Last edited by geoffgarcia; 04-07-2004 at 08:34 AM.
I'm just starting to really track the exact # of calories/protein/carb/fat I take in so i'll have to give exacts later...Originally Posted by geoffgarcia
But i'd say on average...I take in about 150protein a day....about 2000 calories a day, carb and fat not sure...
Where can I read up more on refeeds and gym time?
2000 calories seems kind of low. How much do you weigh and what is your bf %?
horribleOriginally Posted by GrindingOut
if you're going to cheat, make it every 10 days. Not every 3-4 days on a meal. You have "a lot" of BF to lose you say? Well eating like that won't make it any easier than it is
5'10 215-220 during cut 230-235 off season