pbzhb

Hey everyone I am not new to the forums however I am new to working out in general. So about two months ago I decided to begin losing weight since I weighed alot. It has now been about two months and I have lost about 25 pounds however the first month in a half I did not do any working out. I just followed the sticky : Guide to cutting bulking etc. as strictly as possible. Recently I have been doing cardio, usually about 30 laps a day or lots of running on the field. This however has not helped me reduce anymore weight. I try to eat every three hours usually brown rice and chicken breast or a whole wheat wrap with chicken, once in awhile subway 6" whole wheat. I eat no fat at ALL and no sugars except the minute amount in hotsauce. I cheat on fri/sat usually because I go out and drink with my buddies. I want to know why I am at this stand still is it my two cheat days? Is it the drinking is it my workout? should i begin lifting if so how? and if there is any other information I need to post for you to help me please let me know and I will answer it to the best of my ability.

Thanks in advance

Built

Hey there

Read this: Got Built? » Keeping it going - the evolutionary process of fat loss

And then read this: Got Built? » Eat less and move more

And this: Got Built? » Basic whole-body workout

pbzhb

Ok i have read the article and I began lifting today since the article stated that heavy lifting will increase my metabolism. I have also joined fitday.com to track my calories. So as of today I have come up with this regiment:

Monday: 4-5 excercises (3 sets each) for chest, 4-5 excercises (3 sets each) for shoulders, 3-4 excercises (3 sets each) for triceps (not sure about cardio because I get so tired after all that lifting if anyone can give a suggestion for this please help)

Tuesday: Swimming about 40 laps

Wednesday: 5-6 excercises (3 sets each) for back, 3-4 excercises (3 sets each) for biceps. 20 -30 minutes of cardio or should i do more?

Thursday: Swimming about 40 laps

Friday: 8 excercises (3 sets each) for legs. 20-30 minutes of cardio or should i do more?

Saturday: Swimming or running
Sunday: Swimming or running.

Is this regiment seem ok? also should i do cardio monday after such a long workout or no? On the other days I lift how much cardio should I do.

I will also post my calorie intake and expenditure after I calculate it on fitday for a day or two. Thanks for helping me I appreciate it.

Built

I linked you to a full-body workout. Use it, and try this:

• Monday: full body workout; 20-minutes of post-workout cardio. Suggestion: "8 seconds of doom": Got Built? ? 8 seconds of glory
• Tuesday: swim
• Wednesday: full body workout; 20-minutes of post-workout cardio. Suggestion: "fast incline walk"
• Thursday: swim
• Friday: full body workout; 20-minutes of post-workout cardio. Suggestion: "8 seconds of doom": Got Built? ? 8 seconds of glory
• Saturday: "Hill Repeats" (see Got Built? ? How to do Cardio if you MUST! for instructions)
• Sunday: recreational activity, rest.

Post your diet.

pbzhb

My diet:

Meal 1:
1/2 cup of oatmeal, 2 egg whites

Meal 2:
1/2 cup of brown rice, 1 1/2 cup of chicken breast, random veggies

Meal 3:
1 slice of wheat bread, 1/2 cup of chicken breast, random veggies

Meal 4:
1/2 whole wheat wrap rollup, 1 cup of chicken breast, random veggies

This is what I eat basically everyday once in a while I will be forced to go to subway to get a six inch roasted chicken but thats rare. According to fitday.com My BMR is 2310, my lifestyle is 419, my activities were 1109 giving a total of 3838 burned. My total consumption for this day was 1336 calories. So this gives me a large deficit, is this ok or is this basically starving myself?

Built

You're basically starving yourself. Going below BMR while training like this is never a good idea, particularly if your protein is as low as yours appears to be.

Please read the links I gave you and get back to me with a more sustainable plan.

pbzhb

Ok thanks for everything I will re-read the links you have sent however where do I go to find a good diet plan. Because I eat every three hours and I never seem to get to my fifth meal because my day is over and I never eat 3 hours before I sleep so whats a good meal to eat before bed and where should I look for diet regiments. Thanks I appreciate your help.

Built

Why do you eat every three hours? I don't.

Why not eat before bedtime? I always have my last meal just before I brush my teeth and go to bed.

You make your own diet plan from the article "eat less and move more". Try it.