Serious Advice Please...

  • Posted by a hidden member.
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    Aug 11, 2009 5:12 PM GMT
    Alright so I've been trying to get back into a good routine, but been having a difficult time with it. I know, motivation comes from within...and I'm dying to get back into the groove because I have been putting on some weight for mass (aprox 12lbs) - therefore, I wanna get lean again.

    Currently, my workouts have been weak. Monday: Spin 60mins + 30mins weights. Tuesday: 60mins weights + 30mins cardio. Wed: Pilates 60mins + 30mins weights, Thurs: Spin 60mins + 30mins weights., Fri: 60mins weights + 30mins cardio, "if I make it" Sat & Sun 45-60mins cardio + 50-60mins weights.

    I am merely asking for absolute advice on what should I change to trick my body. Advice on dieting? Change up of workouts? Should I begin my cardio routine in the AM? What & How should I snack on? Supplements? And lastly, boosting my metabolism....what should I do???

    As you can see, I'm getting frustrated and just looking for the right advice to motivate the fuel to get into a brand new routine.

    In advance...thanks for reading.

    -Steveicon_question.gif
  • MikemikeMike

    Posts: 6932

    Aug 11, 2009 5:19 PM GMT
    You do plenty of cardio. Try some HIIT training, and plyometrics!! Remember to eat good carbs, almonds are a perfect snack. Breakfast steel cut oatmeal with cinnamon-takes longer to cook, but the regular stuff is junk. Egg whites or hard boiled throw out the yellow, besides it stinks! Lunch lean meats fish. I live on chicken and turkey-no deli meat though. Work on your core/abs this will fire up your metabolism. Getting lean again should involve more reps at lesser weight to failure. You will see results.

    Good Luck Steve.

    mike3
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    Aug 11, 2009 6:49 PM GMT
    Wow. That sure is a lot of cardio. And I'm surprised you're having trouble leaning out. So that leads me to believe that you're either overtraining or overeating. Have you put much thought into your diet? On a typical day, what do you eat?
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    Aug 11, 2009 8:22 PM GMT
    MikeMike: Thanks for the advice!

    xrich: As for my diet, I haven't given it much thought...I haven't been the best with it and need to change it up more. I try and eat as much as possible throughout the day but it's not the best that I could possible do. I snack on a few things such as banannas, sunflower seeds, & rasins at work. I work in a hotel/casino....so it makes it difficult at times. What do you suggest?

    Daily eating habbits: Example yesterday,

    7:00am - coffee (skim milk), 3 hard boiled eggs (w/out yolk)

    10:00am - raw almonds + h20

    12:00p - 1/2 white rice - 8oz chicken - cup of veggeis - chicken broth soup - bananna with sunflower seeds.

    3:00pm - missed snack.

    6:30 - 8oz chicken breast, 1 cup of brown rice, 1 cup of salad (not so good fatty dressing), 1/3 red potatos, & handful of frozen grapes.

    bed time snack - nothing.

    So I'm thinking...there's a problem already. What do you think would work better for me?


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    Aug 11, 2009 9:34 PM GMT
    SteveErics saidMikeMike: Thanks for the advice!

    xrich: As for my diet, I haven't given it much thought...I haven't been the best with it and need to change it up more. I try and eat as much as possible throughout the day but it's not the best that I could possible do. I snack on a few things such as banannas, sunflower seeds, & rasins at work. I work in a hotel/casino....so it makes it difficult at times. What do you suggest?

    Daily eating habbits: Example yesterday,

    7:00am - coffee (skim milk), 3 hard boiled eggs (w/out yolk)

    10:00am - raw almonds + h20

    12:00p - 1/2 white rice - 8oz chicken - cup of veggeis - chicken broth soup - bananna with sunflower seeds.

    3:00pm - missed snack.

    6:30 - 8oz chicken breast, 1 cup of brown rice, 1 cup of salad (not so good fatty dressing), 1/3 red potatos, & handful of frozen grapes.

    bed time snack - nothing.

    So I'm thinking...there's a problem already. What do you think would work better for me?




    We're almost the same height/weight.. and I know that everyone's metabolism is different (mine has tended to be that of a dead snail for most of my adult life) but what you've identified above makes it sound to me like you're neither eating enough nor often enough, which most people agree puts your body into 'starvation mode' and resistant to dropping weight. Going 12 1/2 hours without eating anything seems long to me, too. Don't eat a steack dinner right before bed but having a 100 calorie snack an hour or two before bedtime isn't going to kill you, and will lessen the # of hours you're going without eating.

    I injured my back a few months ago and as a result haven't been able to do anywhere near the amount of exercising that I normally do, so I restricted my diet to ~1300 calories a day, and I've actually lost ten pounds in the last 3 months. I do believe that you can lose weight just by managing your diet, because it's a calories in/calories out thing at the end of the day. Am I giong to become a muscle man? No.. but regardless of what your ultimate goal is, you ALWAYS have to eat right according to your level of activity.

    Ultimately, you know your metabolism best and what you're ultimately eating, but unless you put a cup of the 'bad' dressing on your salad, I'm thinking your diet has a lot more to do with this than your exercise.
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    Aug 11, 2009 11:16 PM GMT
    SteveErics saidMikeMike: Thanks for the advice!

    xrich: As for my diet, I haven't given it much thought...I haven't been the best with it and need to change it up more. I try and eat as much as possible throughout the day but it's not the best that I could possible do. I snack on a few things such as banannas, sunflower seeds, & rasins at work. I work in a hotel/casino....so it makes it difficult at times. What do you suggest?

    Daily eating habbits: Example yesterday,

    7:00am - coffee (skim milk), 3 hard boiled eggs (w/out yolk)

    10:00am - raw almonds + h20

    12:00p - 1/2 white rice - 8oz chicken - cup of veggeis - chicken broth soup - bananna with sunflower seeds.

    3:00pm - missed snack.

    6:30 - 8oz chicken breast, 1 cup of brown rice, 1 cup of salad (not so good fatty dressing), 1/3 red potatos, & handful of frozen grapes.

    bed time snack - nothing.

    So I'm thinking...there's a problem already. What do you think would work better for me?


    Your diet doesn't seem to bad. Maybe add a zero carb protein shake somewhere in there. Protein powders are pretty cheap and easy to mix with water.

    Try not to go overboard on the fruits and nuts. Fruits are good for you, but they also contain a lot of sugar, depending on the type of fruit. Same with nuts. They contain good amounts of protein and healthy fats, but too much just adds to the overall calorie count.

    But I think the problem is leaning towards your training. There are two approaches to burning fat through cardio..

    - Long duration, low intensity.
    - Short duration, high intensity.

    I think your body has become accustomed to the long duration cardio from spinning, and it's become less effective. You should probably switch it up. Instead of 60 minutes, cut it down to 30 minutes. And do "sprints". Like pedal with maximum intensity for as long as you can, then catch your breath for a few seconds, and max out again, catch your breath, and so on.

    Also, give yourself a day or two for rest. You don't have to do cardio everyday. Maybe every other day is fine. And give yourself a day off from weightlifting too.
  • Posted by a hidden member.
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    Aug 11, 2009 11:32 PM GMT
    I can say that I was working out pretty hard, and I made some movement to get thinner, but really focusing on the nutrition really jolted my system. There are a lot of great nutrition articles on here, and I can tell you that Manuel at Nutrition for You is very knowledgeable.