Newbie

[rhrtech]

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?

 

[Arnold]

Welcome to our bodybuilding & fitness community

rhrtech welcome to IM!

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[Whatsaroid?]

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]

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]

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]

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]

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]

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

 

[rhrtech]

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

 

[Arnold]

let get theses questions in the appropriate forums please.