Okay guys Here goes.

  • Greygull

    Posts: 282

    Jul 14, 2010 9:15 PM GMT
    Alrighty,

    So, ive been a RJ member since before i graduated college in 08 and between my laziness, work general apathy I went from being 147 and athletic in high school to now being 212#

    Keep in mind I'm only 5'7". "But, no Greygull," you say" there's no way you're carrying around 60# extra!"

    Pic, so it did happen
    [IMG]http://i143.photobucket.com/albums/r143/Greygull/012.jpg[/IMG]


    So, i just got home from seeing my family doctor and he told me that I need to lose the weight now. Now, I've hit the gym all week this week with no snags other than soreness or exhaustion, and I really want to make sure im on the right track.

    So for 6 days a week I'm doing around one hour of cardio, I may do treadmill, Bike, crazy stair stepper or whatever but i pump my HR up to 160+ and keep it there for an hour.

    I go to a Yoga class on Sundays. and Days a week, before i do my cardio I've been lifting, I was doing Shoulder back , then Legs/abs, then Chest and arms. But Lostboy said i should just do 3 full body days. My question is here, Low reps to failure? Ive been doing 3 sets of 10 for everything and some stuff seems harder than others, using mostly machines

    Diet wise, Clean food, Veggies and fruits with high protien lower cards light fats. Feta, mixes of veggies, Chicken and Fish eating 6 small meals a day. today for example.

    Mushroom egg white omlette
    Almonds
    Chicken spinach and feta salad
    apple
    Poached trout with brown rice
    yogurt

    Trying to shoot for about 3100 kcals a day. whichs is really ahrd when you are eating clean


    Just want to make sure I'm on the right track, Time is not really an issue, but id like to lose as much as possible before January. Unemployed at the moment so now would be the time to really get in the gym for at least an hour a day/
  • Greygull

    Posts: 282

    Jul 14, 2010 9:19 PM GMT
    Oh and BTW, rolling at 21.6% BF atm.
  • Posted by a hidden member.
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    Jul 14, 2010 10:35 PM GMT
    i highly recommend u start a log . and post the diet and ur workouts that u wanna do and we can look at it . thats the best thing at least for now cause to much left for vagueness

    i would look up starting strength as well great program


    start with this one

    http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki



    then here is the program

    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs


    it will lay a good foundation . and then u can add more complex .

    cardio can be done after the workout ..treadmill 3.5 speed incline 10 in . or on off days . but diet is key to losing weight not cardio ! diet and food timing


    anyhow hope this helps and hit me back.

    spence
  • EricLA

    Posts: 3461

    Jul 14, 2010 10:49 PM GMT
    Not everyone is build for jogging, but I agree that activity outside of the gym is always good. It's summer, so enjoy the nice weather while you can. Take nice long walks. Rollerblade. Or jog if you enjoy it.

    This helps break up the monotony of the gym. I couldn't maintain a six-day a week gym schedule, but you have a stronger motivator than I did when I started. Just make sure you don't bore of the routine. Try to keep it fresh and manageable so that you're as consistent as possible. If you do find yourself missing a session here or there (it happens) don't just give up. Get right back into on to a regular schedule. Don't worry about making up for those missed sessions, it matters more that you're right back at a pace you can maintain.
  • Posted by a hidden member.
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    Jul 15, 2010 12:01 AM GMT
    Embrace physical activity and clean, moderate eating as a lifelong, ENJOYABLE way to exist. If you look at these changes as temporary punishment you'll derrail immediately (not that I'm saying you do). Just be aware of the psychological changes you have to make along with the diet and exercise ones.
  • Greygull

    Posts: 282

    Jul 15, 2010 12:50 AM GMT
    Thanks for the advice guys.


    I would do shit outside but I'm in southern texas, it is frankly WAY to hot be to outside for nay length of time haha!

    I doing 6 day a week right now in order to fix my BP, hvaing a weak heart and high BP is no bueno. once i get the weight off and my BP back in control ill scale back to more moderate training, plus once i start work again i doubt ill want to spend an hour + at the gym
  • Posted by a hidden member.
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    Jul 15, 2010 6:18 PM GMT
    Get outside in the heat for a walk, carry plenty of water, and force your body to acclimate.
    Right now it's 91 degrees F outside, and I'm sitting here semi-cold with the a/c off...thinking of going for a walk at the park even though it's an off day, just to get out of this fucking hotel room.
    Once you're acclimated to the heat, it becomes 10 times more fun to do cardio outside, even if it's just a brisk walk.
  • Greygull

    Posts: 282

    Jul 15, 2010 6:49 PM GMT
    Heh Thanks for teh advice i migth try that the ehat here doesnt kill me like it used to. I went home for two weeks when it was 60ish there and i about froze to detah.
  • Posted by a hidden member.
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    Jul 15, 2010 7:14 PM GMT
    OK... with unemployment it´s often nice to have a 6 day a week work out schedule to give you structure and something to get to.....

    "6 days a week I'm doing around one hour of cardio"

    I forsee burn out.

    if you wish do 3 days a week pure cardio, though I´d suggest you do intervals once you have built up a basic cardio base. I´d do 30 mins intervals and then a yoga or pilates class, or systematic stretching

    the other 3 days I´d do a full body workout, alternate an A and a B, one of which should be a circuit. If you want do 10-15 minutes hard intervals after.

    That really is enough.

    Diet is your key, babe. eat for victory. You can eat more than you have in your list. One thing I do is cook a normal largish portion of something and then divide it in two and have it either two days in a row, or 2 hours apart on the same day. Really makes it easier.


  • Greygull

    Posts: 282

    Jul 15, 2010 7:52 PM GMT
    Hehj i got the nutrition side on lockdown i think, not only am i professional chef, but worked as a nutritionists assistant for a year or so icon_smile.gif its hard tryiong to eat when your not hungry though, Does anyone have any advice on a full body breakdown? and should i be lifting to failure?
  • Posted by a hidden member.
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    Jul 15, 2010 8:17 PM GMT
    lifting to failure, no
    full body:

    legs: hams, quads, optional calves
    Abs
    chest
    tris
    bis
    back
    lats


    that´s kinda most of it... I would put up one of my old circuits but it´s in holland and i´m not at the moment. Basically take a single exercise from each body part... and instead of donig 3 on one day do one.
  • Greygull

    Posts: 282

    Jul 15, 2010 10:28 PM GMT
    K got some Whey and cereatine too. How much should i be drinking a day?
  • Greygull

    Posts: 282

    Jul 16, 2010 8:10 AM GMT
    Update:

    Started rippertoes today, and tried different cardio ( 10 incline 3.5 speed for 45 minutes) and it kicked my ass.

    I ended up doing
    3x5 85# squats
    3x5 75# bench presses
    1x5 110# deadlift

    I feel like a pussy heh


    On a side note. going through Ketosis, so i dont know if that good or bad.
  • Posted by a hidden member.
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    Jul 16, 2010 8:19 AM GMT
    Greygull said
    On a side note. going through Ketosis, so i dont know if that good or bad.


    You need to eat more carbs then. Ketosis isnt that bad, it's mostly an indication that you need to change your diet. In some societies people live their entire lives with Ketosis depending on the foods available to them. How do you know anyways? Do you smell like acetone?
  • Greygull

    Posts: 282

    Jul 16, 2010 8:24 AM GMT
    Heh boyfriend is a type one diabetic, and has tendency to want to continue our conversation while he takes a leak. I'm eating low carbs intentionally
  • HndsmKansan

    Posts: 16311

    Jul 16, 2010 8:29 AM GMT
    Well to begin with, congrats on really diving in and taking the initiative.
    If only so many others would do the same.

    A couple of suggestions, some of which was covered above. You do want to avoid getting burned out by going at it so hard. It does help to have someone you can "comingle" your goals, ideas, efforts... a real partner in and out of the gym for friendship. Now do I think you'll find one easily? I doubt it (you may not even be one who wants this kind of thing), but if you don't know anybody into working out, I'd ask a trainer at your gym.
    Sharing is helpful..... it can be even be as simple as having a friendly ear
    of someone who is genuinely interested in hearing your progress.

    It sounds like you are really at it, don't go overboard. Be articulate and realistic about your goals. You need to set those.....and keep us informed with your progress!
  • Posted by a hidden member.
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    Jul 16, 2010 8:30 AM GMT
    Greygull saidHeh boyfriend is a type one diabetic, and has tendency to want to continue our conversation while he takes a leak. I'm eating low carbs intentionally


    Well unless you dont mind smelling like old person then it's fine, lol. Means you're burning fat stores.
  • Greygull

    Posts: 282

    Jul 16, 2010 8:31 AM GMT
    Thats what I though . I was like, Oh wow my after workout piss smeels liek a retirment home! Ketosis bye bye fat
  • Posted by a hidden member.
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    Jul 16, 2010 8:35 AM GMT
    Greygull saidThats what I though . I was like, Oh wow my after workout piss smeels liek a retirment home! Ketosis bye bye fat


    Haha. Thanks for sharing.
  • tbeaux

    Posts: 419

    Jul 16, 2010 8:38 AM GMT
    Since you live in San Antonio I'm assuming you don't have cold weather there? And by cold I mean like 40s F cold. It is actually shown that if you run in colder weather, it is better for your lungs, and it helps lose weight faster.

    But my two cents is,

    Do not calorie count. You will drive yourself mad with it and become so stressed out and that it will do the opposite. Stress releases cortisol, which in turn, prevents you from weight loss.

    Eat 6- 7 meals a day, small ones of course, get those daily nutrients. change up your workout routines every other week or every month.

    drink water regularly, so you don't confuse thirst for hunger.

    My diet usually consists of

    Brown rice
    grilled chicken
    salmon
    black or pinto beans
    veggies
    fruits


    Also remember to set short term goals, don't set long term goals as much. You can have an ultimate goal, but it's better to look at that ultimate goal in short ways. so week by week set a goal and try and make it, it helps.

    Good luck!
  • Posted by a hidden member.
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    Jul 16, 2010 8:40 AM GMT
    Yes, as other said, keeping a log is great - you see your progress and also have your goal right there in front of you.
  • Greygull

    Posts: 282

    Jul 17, 2010 8:31 PM GMT
    So today's my anniversary so im cheating diet wise heh. its worth it though, and not too horrible.

    Okay so heres the menu for tonight. Applewood bacon,heirloom tomato and doubelcreme brie tart, almond crusted salmon with leek lemon puree and saffron rice with peas and garbanzos. Dessert is creme brulee. icon_smile.gif

    I know. Lots of fat. Heading to the gym now. lol. so SORE from those damn squats yesterday.
  • Posted by a hidden member.
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    Jul 17, 2010 9:45 PM GMT
    Told u ..see why it works lol
  • Greygull

    Posts: 282

    Jul 17, 2010 11:15 PM GMT
    newbie2bb saidTold u ..see why it works lol



    LOl i will never hate on ur lincline cardio again. lol
  • Greygull

    Posts: 282

    Jul 17, 2010 11:17 PM GMT
    Eh i was shooting for 3100, just to be safe, Im doing around 700-800kcals of exercise per day. and that's just the cardio. not counting the lifting. Its IMPOSSIBLE for me to eat clean and shove that many caloris down my afce, veen drinking my portien in still only topping out at 2200. considering my rmr is 2100. yeah, im gonna be burning fat like a motherfucker