Help reviewing current diet and workout

  • sfboy987

    Posts: 209

    Feb 01, 2010 7:01 AM GMT
    Hey guys, I'm currently trying to follow my fitness goal of losing body fat, while retaining lean muscle. However, I wanted to know if you guys think I'm doing something completely wrong or if you guys have any advice on doing things more efficiently. Here are my stats: 20 yr old, 5'8, 150-155 lb, 32 waist, I haven't checked my body fat percantage in a few months, but I'm pretty sure it's somewhere between 15-20%.

    In terms of working out, I have been following the "strong and lean 12 week program," and I am about to start week 5 this week. Although I do follow the basic workouts, I have improvised a bit. Instead of doing cardio the day after using weights, I just run 3 miles on the treadmill at about 7 mph after using the weights. Also, I'm not sure if this does much, but I warm up on the treadmill for 5 minutes before using weights. Do you guys think it matters if I do both weights and cardio on the same day? Or should I separate the two?

    I definetely believe that diet is the most important but also the trickiest part of this whole thing, simply because people have such conflicting views on the subject. However, I have been following a daily diet of about 2000 calories a day consisiting of fruits, vegetables, lean meats, organic cereal, oatmeal, eggs, yogurt, peanut butter, wheat breads, and whey protein shakes after workouts. I have increased my protein intake a lot, but I haven't altered the amount of fat or carbs I take in. I suppose there are diets that are more effective, but I have followed this diet and the workout before and actually have Lost weight in the past.

    I'm really hoping to achieve some noticeable success at the end of the 12 week program. I posted some current pics of my body on my profile, and they should be approved soon. I really appreciate any advice thanks. However, just a disclaimer I know some people mean well, but I really do NOT want to bulk up and gain muscle, I want to loss my body fat and look lean. With that said, I would also appreciate some basic propriety as well, please no rude comments or attacks! Thanks again in advice guys!

  • sfboy987

    Posts: 209

    Feb 02, 2010 12:18 AM GMT
    anybody?
  • UFJocknerd

    Posts: 392

    Feb 02, 2010 1:47 AM GMT
    How long have you been training?
  • sfboy987

    Posts: 209

    Feb 03, 2010 11:23 AM GMT
    About to start week 5 from the workout, but I'm no stranger to the gym, I've been going on and off again for over a year or so.
  • UFJocknerd

    Posts: 392

    Feb 03, 2010 12:17 PM GMT
    I'll put my thoughts that you're starving yourself in a little box and just tell you that 5 weeks is not long enough to see major progress.
  • sfboy987

    Posts: 209

    Feb 04, 2010 1:29 AM GMT
    Well doesn't eating a caloric surplus mean gaining weight? Like I said I don't wanna gain weight cause I know that includes muscle And fat. I'm looking to lose body fat
  • PipHop

    Posts: 439

    Feb 04, 2010 1:53 AM GMT
    This may sound corny, but at 20 your body isn't nearly done changing. Workouts that may show quick results on a more physically mature male, might not be as readily apparent on younger ones. That being said, I'm not sure you're eating enough. How physically active are you besides the workout regiment? Do you play other sports as well? If you're want to burn fat/energy at a higher rate, increase your cardio. Whether that's via running further, faster on the treadmill or doing so on your day off.
  • sfboy987

    Posts: 209

    Feb 05, 2010 6:55 PM GMT
    Anybody else?
  • UFJocknerd

    Posts: 392

    Feb 05, 2010 9:12 PM GMT
    Keep training. 5 weeks is too brief a time in which to expect to see huge changes.
  • sfboy987

    Posts: 209

    Feb 05, 2010 11:11 PM GMT
    UFJocknerd saidKeep training. 5 weeks is too brief a time in which to expect to see huge changes.


    Yea that's definetely true, I know it takes a while. I just wanted to know if anybody thinks there's something really wrong with my workout or diet? I would like to reach my goals more efficiently
  • sfboy987

    Posts: 209

    Feb 10, 2010 5:31 AM GMT
    Anybody else?