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I'm new, need advice...Please help!!!

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Posted by: smplyindfrent

I'm new to the site. I've started working out again this month after having stopped for 7 months. My plan is to become lean and toned. I do 7 miles a day on the elliptical on varying inclines and resistance. I also do an hour on the treadmill on 15% incline and 3.0-3.5 speed. I do this 5-6x per week. I also meet with a personal trainer 2x week for strength and resistance training for 1 hour. I take 2 caps of RedLine with water pre-wrokout. After workouts I'll have a Trioplex peanut butter protein bar, with a bottle of water or have a protein shake prepared at the gym. I'm 5'2, 190 lbs. I'm a little afraid at having to eat 6 meals a day. I've been eating baked chicken, with lots of vegetables. Tons of salads with vinaigrette. Lots of water, crystal light, oatmeal, and when I'm dying for carbs 2 slices of toasted 15 grain bread. I seriously need some advice before I harm myself. I'm 190 lbs but I carry it well, I'm not sloppy fat. I used to run track in H.S. and I have big calves. Any advice?

What about the use of Phosphagen, Betagen, HMB?? I'd appreciate it, thanks!


Posted by: TheBigA

Hi smplyindfrent

If weight loss is your goal 7 miles a day may be for u but if u wish to loose body fat and gain muscle drop the 7 miles.
I was counted as clinically obese even altho I didnt look it I was 18 stone and drank 7 times a week sometimes about a bottle of vodka and 10 beers I took on a night out.

I lived a reckless life style drink women and violence came with being drunk.

Now I seldom drink because of some of the bad things that happened and my body couldent take the life style anymore.

One day I woke up and I had a migrane like usual and I was smelling of alcohol and had dirt on me fuck knows what happened sometimes I would have no knowledge of what happened until my pals told me what happened.

So it was a wake up call and I decided to get my self in shape sure Ive quited and went back but recently Ive been clean and living fairly clean.

First off drop the redline unless u feel u need it its got lots of crap in it that isnt good for u and its a short tem solution for a long term problem.
U need to do stregth training 3 times a week u dont need a personel trainer 3 times a week 2 times a week will do.

Heres how your nutrtionel diet should look like plus how I lost 4 stone.
Morning: 3 source protein shake or 2 source 3 source is superior tho include Miceller Casein Protein in each protein shake.
Bowl of non processed oats if u can get them and skimmed milk or normal milk skimmed and a banna if u want and if u wish to loose fat and 2 1200mg fish oil tabs.

3 HOURS later Mid Morning: Protein example (chicken breast, steak) and Green veggies example (broccoli, salad including cucumber ect)

Lunch: Protein This time differ your protein(chicken breast, steak tuna)Veggie example (broccoli, salad including cucumber ect) and simple carb, carbohydrate (pasta, oats, sweat corn, small potatoes).

3 HOURS later mid afternoon snack: Protein example (chicken breast, steak) and Green veggies example (broccoli, salad including cucumber ect)

Dinner Larger than lunch but on the same lines.

Bedtime: 3 source protein shake or 2 source 3 source is superior tho include Miceller Casein Protein in each protein shake and 2 1200mg fish oil tabs
.

Try and include at least 2-3 fruit items a day and try to make them different types of fruit.

Drink plenty of water rougly a gallon a day try to include green tea in this or normal tea.

For post workout take a 3 source protein or Isopure if uc an afford it.

I did hit cardio every day and increased the reps every day I did rowing for my hit cardio and made the hlaf 10 rules where u try and get to bed no later than half 10 u can make exeption but try and stick to it.

Drop all sweats work into it and u will be able to do it I stayed away from sweats for a year.
Also take brown bread instead of white bread and skimmed milk instead of whole milk and stay away from fried foods unless its with olive oil.


Posted by: GoalGetter

Quote:
Originally Posted by smplyindfrent View Post
I'm new to the site. I've started working out again this month after having stopped for 7 months. My plan is to become lean and toned. I do 7 miles a day on the elliptical on varying inclines and resistance. I also do an hour on the treadmill on 15% incline and 3.0-3.5 speed. I do this 5-6x per week. I also meet with a personal trainer 2x week for strength and resistance training for 1 hour. I take 2 caps of RedLine with water pre-wrokout. After workouts I'll have a Trioplex peanut butter protein bar, with a bottle of water or have a protein shake prepared at the gym. I'm 5'2, 190 lbs. I'm a little afraid at having to eat 6 meals a day. I've been eating baked chicken, with lots of vegetables. Tons of salads with vinaigrette. Lots of water, crystal light, oatmeal, and when I'm dying for carbs 2 slices of toasted 15 grain bread. I seriously need some advice before I harm myself. I'm 190 lbs but I carry it well, I'm not sloppy fat. I used to run track in H.S. and I have big calves. Any advice?

What about the use of Phosphagen, Betagen, HMB?? I'd appreciate it, thanks!
Hi SimplyDifferent... first of all congrats on getting back to working out.

5'2" 190lb - do you know your body fat percentage more or less? Have you had that measured recently?

RE: your food... do you know or can you give a guesstimation of how many calories you're eating a day? It looks like you're making good food choices, but I'd like to see what a typical days looks like, more accurately (how much you're eating per meal, how much protein you're eating, how much carbohydrate, etc.), and when/what times of the day... If you don't know how to calculate calories, it's really easy to learn, we'll help you out. Or you can use a website like www.Fitday.com to figure that out.

You say you need some help before you harm yourself - what do you feel you are doing that you think might cause harm? Are you not eating enough? Are you going through periods of not eating and then overeating? Are you restricting one or more nutrients too much or entirely?

Supplements - before you get into any supplements, it would be wise to get your eating and training in order. So I won't jump in with any advice on the supps until you provide a little more info about your current daily meals.

Others may jump in and start throwing advice out, but I strongly suggest you get the basics down FIRST (your food most importantly).

For your training, you can go into the training forum if you haven't done so already, and post what you are doing (what you mentioned here), and your goals. Include what you do with your trainer 2x a week. P-Funk, Dale Mabry, CowPimp and a few other moderators and senior members can all give you further training advice there.


Posted by: TheBigA

I tried to eat every 3 hours but because of my job I wasnt able to all the time.

Phosphagen helps transport creatine monohydrate simply an insulin spike like taking crape fruit with creatine monnohydrate it uses Dextrose a carbohydrate and magnesium that effects insulin levels and helps transport creatine monohydrate.

I wouldent bother with this product theres cheaper and as good alternatives.

Betagen is like an all in one with the qualities of Phosphagen but with added benifits such as HMB and vitamins and amino acids.

I wouldent use this product either.

HMB is a nitrogen retaining supplement that has been linked to alot of harmful effects and effect the heart and the way it beats its gives muscle pumps and by some studies has been showen to stop muscle catabolism (muscle degradation) in cardio.


Posted by: smplyindfrent

First of all, I wanna thank all of you for your prompt response.

My fat % is 34.7. And this is what I mean I feel like I will hurt myself in the long run. This is a typical Monday- Saturday for me

Wake up @ 6 am

Gym @ 9 -MONDAY, WEDNESDAY, FRIDAY-
2 caps of RedLine 1/2 hr before workout
Elliptical for 1 1/2 hrs usually on a cross training setting @ 6%-15% resistance alternating

Leg presses, 30 reps sets of 4 @ 115 lbs

After I'm done with that I take a 15 min break, stretch, have a small soy protein bar @ 170 calories

Treadmill for 1 hour @ 15% incline, 3.0-3.5% speed

1 gallon of water during workout @ gym

After this I am so starved and my body's shivering I'm so cold all I want to do is eat. And I mean eat like an entire animal I'm so hungry. But I'll get home and eat a bag of frozen vegetables 24 oz bag. along with a liter of water and 1000 mg pill of Flaxseed oil. (usually @ 2 pm)

At 7pm I'll have a bowl of salad with vinaigrette, olive oil and some chicken or a can of low sodium tuna.

I also have a protein shake I make @ home with Light Orange Juice, some frozen berries and 2 tablespoons of high lignan flaxseed oil. Usually Myoplex Lite or Bally's Whey Protein.

This is a typical day for me, there are some differences on Tuesday and Thursday when I train with my trainer. On those days after I'm done @ the gym, I get home and eat 2 cups of water prepared Quaker Oatmeal the original. Along with my 1 1000mg pill of Flaxseed oil.

At night is the same diet as above. Either salad with low sodium tuna or chicken.

************************************************** ******

I know once I keep on this track I'll lose the weight. I lost 50 lbs last year in 4 months. But what I meant by harming myself was I don't know if I'm over doing it at the gym. I'm very impatient, I love to push myself. I feel I have to finish a mile on the elliptical under 10 minutes to feel like I'm accomplishiing something.

My goal is for in 2 years to compete in fitness competitions.


Posted by: TheBigA

Hi smplyindfrent

Is the following workout what u and your trainer do or just u personally on the day when u do not have a trainer?

It looks good what I would include is stretching before and after a workout this prevents strains your muscles can cease up after a workout and cause injurys so loosen up before and after include leg streching and arm streching and loosen the back muscle up.

Before and after your workout to retain muscle from going into a catabolic state use BCAA's 6 before a workout and 6 after BCAA's contain l-leucine, l-isoleucine, and l-valine, are probably the most essential amino acids for athletes in training and account for 33% of muscle protein. Taking BCAA's before and after exercise boost protein synthesis, and protect your muscles from the stress and trauma of prelonged cardio or heavy exercises.

Any protein Isolate can be used before and after exercise instead of BCAA's and will be more beneficial because it contatin BCAA's and contains essential Amino acids which u dont get with BCAA's caps. Plus its alot cheaper.

A must is a postworkout protein shake or protein tabs protein shakes are far superior tho.

When u get home try and include some protein fish chicken there low in fat and great for muscle gain if u cant do this u could include nuts almonds ect.

lignan flaxseed oil is great u could include fish oil for extra benifits to its not necessary but helps alot.

Your bedtime meals good whole foods are superior than any protein shake.

Id say u are doing great and stay confident and stay focused and u will get there always think when u feel down or fed up with it Itll be better in the long run.


Posted by: smplyindfrent

[quote=TheBigA;1459213]Hi smplyindfrent

Is the following workout what u and your trainer do or just u personally on the day when u do not have a trainer?

Thank you for writing to me. and yes, this workout is what I do when I don't work out with my trainer. On the 2 days that I do work out with my trainer, I'll do 2 miles on the elliptical before my weight training and 3 or 4 miles post training. I always get a protein shake @ the gym. This is what I get everytime, tell what'd you think.

Orange Juice
Flaxseed Oil
Oat Bran
Scoop of Vanilla Whey Protein
12 oz size

My trianer wants me to have this shake with water instead of Orange Juice. Oh, and don't let him see me buying a protein bar, he looks at me like I'm eating a Big Mac...a total horror for him. He's definitely against me having any protein bars. I LOOOVE Muscle Tech Smores Protein Bar, so yummy.

Now let me describe my body type to you. I gain evenly everywhere. I'm not an APPLE or a PEAR. Although I do have thick legs, not fat, just thick. I guess I have overdeveloped calves? I played soccer as a kid, and ran track all through high school, so I don't know if that has anything to do with it. The women in my family are built the same way.

Again, thanks for the reply.


Posted by: TheBigA

No problem smplyindfrent

It looks good orange juice is good but can disturb your stomach if taken with a protein shake oats or bran is exellent oats and bran are complex carbs the best carbs u can get complex carbs are essential for muscle growth.

I am unsure what 12 0z size is.
Is this the size all in the supplements together?

Flaxseed Oil is exellent for loosing weight and general health.
Expecially lignan flaxseed oil.

Protein bars arent the best and soya protein isnt utilised the best but in some ways many protein bars are more benificial than say a mars bar.
They use soya because its cheaper.
Turkish delight bars contain a high amount of protein and less than 4 grams of fat.
There only good for a treat tho but many protein bars a more benificial than many other but still arent utilised by the body very good.

Having thick calves and legs is a bonus and shows u have potential to do big squats and dead lifts in many lifts alot of your power is in your legs.

I would consider having weight training routine where u hit a different body part on the 3rd day.

U have a trainer which is a massive! bonus I never had a trainer and its taken me a feuw years to get my weight training routine up to scratch.
Now that I have it up to strach I am making good gains and seeing really good changes.

I suffered an injury in febuary to my stomach Ive had to go to the hospital since for scans and checks and I wasnt able to lift 35lbs now I lift well over that and better than I did before because I changed my routine and structured it better.

So smplyindfrent your away a head of the game and you'll far exceed most ppl using a personal trainer.

U could use your 3rd day for legs? and just incorporate that in what u already have.


Posted by: smplyindfrent

12 oz is the size of the paper cup for the shake/smoothie. My trainer says protein bars have too much sugar, and way too much sodium. He wants me on a low sodium diet. I do have a snack right bar from the gym every now and again. They're 170 calories, so I don't feel like I'm doing anything wrong by eating those.


Again, I want to thank you so much for your input!


Posted by: TheBigA

No probs man.

Need any help just send a pm and if I can help Ill help.







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