Newbie

rhrtech · 05-05-2009, 10:24 AM

Hello,

I am new to this forum. I have joined so I can learn what I am doing wrong.
I have been working out most of my life, on and off. My weight has fluctuated between 190 and 220. I have recently learned how to eat properly (6X a day) and have noticed some changes in my body. However, I still have way too much fat.I have very little definition. I am 5"7' and about 200lbs. For the last 6 months I have lifted 5x a week, doing one body part per day (ie. legs, arms). I have changed my lifting to 3x a week and cardio 2x a week, 20-25 min on bike.(I hate cardio). I am hoping the change will reduce my body fat. Here are my macro breakdowns per day:

200g protein
136g carbs
84g fat

I do have a cheat day, every saturday, where I eat a little more but I also drink beer. (not 10 or so, just 3 or 4).

Any suggestions on how I can see more definition?

**Prince** · 05-05-2009, 10:25 AM

rhrtech welcome to IM!

We are glad you joined us, be sure to review our top selling bodybuilding & fat loss books

If you're looking for high quality supplements check out IronMagLabs Supplements

Sign up for our News Blog and our Newsletter!

Whatsaroid? · 05-05-2009, 10:22 PM

What kind of food are you eating and getting the micros from, have you ever tried firday, would it be to much to ask you to post a picture? I ask these things as it would help me give better suggestions. Off the top of my head I'd ask if you have ever looked into swimming or HITT cardio?

**Built** · 05-06-2009, 12:04 AM

Your weight loss will come from your diet - if your losses slow, you know what to do.

You appear to be eating what, about 2000 calories a day; protein is ample, fat is sufficient. There is no need to eat six meals a day - you may find it more comfortable to skip a meal or two so your remaining meals are larger. I eat breakfast late to accomplish this - I'd rather sav a bit to eat at bedtime.

How do you feel? Perhaps start a log and list your workouts so we can see how you're training.

rhrtech · 05-06-2009, 07:51 AM

Where would I find more information on HITT? I do interval training on the bike but I am not pushing myself to go harder on the bike.

rhrtech · 05-06-2009, 07:53 AM

Quote:

Originally Posted by Built

Your weight loss will come from your diet - if your losses slow, you know what to do.

You appear to be eating what, about 2000 calories a day; protein is ample, fat is sufficient. There is no need to eat six meals a day - you may find it more comfortable to skip a meal or two so your remaining meals are larger. I eat breakfast late to accomplish this - I'd rather sav a bit to eat at bedtime.

How do you feel? Perhaps start a log and list your workouts so we can see how you're training.

So, would you say I should reduce my caloric intake? I am trying to save as much muscle but lose fat. On occasion, I do skip a meal and eat more toward betime.

I feel good. I will post a log of my workouts soon. Thanks for the info.

rhrtech · 05-06-2009, 08:56 AM

Here is my workout:

Sunday
EZ-bar Triceps lying extension (10 each)
One Arm Triceps Overhead Extension (15)
Tricep DB KickBack (10)
Tricep Rope Press - (12) Reps
Preacher Curl - (10)
Concentration Curls (15)
Hammer Curl (12)
Standing Curl (10)

Monday
Bike 20-25min

Tuesday
Bench Press (10)
Incline Dumbbell Press (10)
Decline Dumbbell Press (10)
Flyes (10)
DB Flyes (10)
Squat - (20)
Leg Extension (20)
Stiff-Legged Deadlifts (20)
Lying Leg Curl (20)
Calf Raise (20)

Wednesday
Bike 20-25min

Thursday
Wide Grip Pulldown (12)
Inclinde Bench Pull (12)
One-Arm DB Row - (12)
Rear Delt Flyes (15)
Seated Military Press (10)
Arnold Dumbbell Press (12)
Upright Row - (12)
Barbell Shrug (15)

Friday and Saturday-Off

**Built** · 05-06-2009, 11:13 AM

Hey - have you read the link in my sig on getting started? Lots of your questions will be addressed there.

rhrtech · 05-06-2009, 11:37 AM

I read the "READ ME FIRST" on your signature.

**Prince** · 05-06-2009, 12:27 PM

let get theses questions in the appropriate forums please.

05-05-2009, 10:24 AM	#1
rhrtech Registered User Join Date: May 2009 Location: Denver, CO Posts: 5	Newbie Hello, I am new to this forum. I have joined so I can learn what I am doing wrong. I have been working out most of my life, on and off. My weight has fluctuated between 190 and 220. I have recently learned how to eat properly (6X a day) and have noticed some changes in my body. However, I still have way too much fat.I have very little definition. I am 5"7' and about 200lbs. For the last 6 months I have lifted 5x a week, doing one body part per day (ie. legs, arms). I have changed my lifting to 3x a week and cardio 2x a week, 20-25 min on bike.(I hate cardio). I am hoping the change will reduce my body fat. Here are my macro breakdowns per day: 200g protein 136g carbs 84g fat I do have a cheat day, every saturday, where I eat a little more but I also drink beer. (not 10 or so, just 3 or 4). Any suggestions on how I can see more definition?

05-05-2009, 10:25 AM	#2
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,274 Photos: 356	Welcome to our bodybuilding & fitness community rhrtech welcome to IM! We are glad you joined us, be sure to review our top selling bodybuilding & fat loss books If you're looking for high quality supplements check out IronMagLabs Supplements Sign up for our News Blog and our Newsletter!

05-05-2009, 10:22 PM	#3
Whatsaroid? IronMagLabs Rep Elite Member Join Date: Apr 2009 Location: Santa Monica Ca Posts: 163 Photos: 3	What kind of food are you eating and getting the micros from, have you ever tried firday, would it be to much to ask you to post a picture? I ask these things as it would help me give better suggestions. Off the top of my head I'd ask if you have ever looked into swimming or HITT cardio? IRONMAGLABS INC. www.IronMagLabs.com Quality Supplements For Bodybuilders; By Bodybuilders! Best Quote "You have two choices in life: you can stay single and be miserable, or get married...and wish you were dead." - W.W. Renwick

05-06-2009, 12:04 AM	#4
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	Your weight loss will come from your diet - if your losses slow, you know what to do. You appear to be eating what, about 2000 calories a day; protein is ample, fat is sufficient. There is no need to eat six meals a day - you may find it more comfortable to skip a meal or two so your remaining meals are larger. I eat breakfast late to accomplish this - I'd rather sav a bit to eat at bedtime. How do you feel? Perhaps start a log and list your workouts so we can see how you're training. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-06-2009, 11:13 AM	#8
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,064	Hey - have you read the link in my sig on getting started? Lots of your questions will be addressed there. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

05-06-2009, 07:51 AM	#5
rhrtech Registered User Join Date: May 2009 Location: Denver, CO Posts: 5	Where would I find more information on HITT? I do interval training on the bike but I am not pushing myself to go harder on the bike.

05-06-2009, 08:56 AM	#7
rhrtech Registered User Join Date: May 2009 Location: Denver, CO Posts: 5	Here is my workout: Sunday EZ-bar Triceps lying extension (10 each) One Arm Triceps Overhead Extension (15) Tricep DB KickBack (10) Tricep Rope Press - (12) Reps Preacher Curl - (10) Concentration Curls (15) Hammer Curl (12) Standing Curl (10) Monday Bike 20-25min Tuesday Bench Press (10) Incline Dumbbell Press (10) Decline Dumbbell Press (10) Flyes (10) DB Flyes (10) Squat - (20) Leg Extension (20) Stiff-Legged Deadlifts (20) Lying Leg Curl (20) Calf Raise (20) Wednesday Bike 20-25min Thursday Wide Grip Pulldown (12) Inclinde Bench Pull (12) One-Arm DB Row - (12) Rear Delt Flyes (15) Seated Military Press (10) Arnold Dumbbell Press (12) Upright Row - (12) Barbell Shrug (15) Friday and Saturday-Off

05-06-2009, 11:37 AM	#9
rhrtech Registered User Join Date: May 2009 Location: Denver, CO Posts: 5	I read the "READ ME FIRST" on your signature.

05-06-2009, 12:27 PM	#10
Prince IronMagLabs Owner Administrator Join Date: Nov 2000 Location: Colorado Posts: 37,274 Photos: 356	let get theses questions in the appropriate forums please. IronMagLabs 1-ANDRO Rx Pro-Hormone - BUY 2 GET 1 FREE SPECIAL! BOARD SPONSORS: MassNutrition.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEMProducts.com - Research Chemicals & Supplements MusclesProd.com - Steroids, Bodybuilding, Fitness & Training Blog. Maximizer.com - Maximizer Strength for Maximum Performance Befriend on Myspace Follow on Twitter

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