Diet or Weight Train?

**Robpb** · 10-10-2005, 07:56 PM

Hiyas!

A little history first: I'm 33yrs old, 190pounds, height 5'10, small/med build. During the last few months I've managed to lose a total of 25 pounds, weight training 5day's a week mostly 4sets 8reps using only dumbbells increasing the weight w/ea set and also doing 30minutes a day on my elliptical(sp?). I used the Atkins diet for the first , almost, 2 months then stopped after reading more opinions about it.

It seems my midsection is the last to go in the fat department. The trouble is I haven't made any progress , or very little-hardly noticeable in that area. (40inch)

My diet has changed often according to what I read from time to time. Here's the latest menu and workout while I've been in classes for the last 2 weeks
6am: 20min elliptical
8:30am-11:00am: Grapes 2 cups and a Granola bar
12:00pm: A bowl made up of brown rice, meat(chick or hamburger), broccoli, pea's and carrots.
6pm - 7pm: Weights 4sets 8reps (1 muscle group a night, 5 nights)
8pm: Pork chop, chicken or fish, veggies, skim milk

From all I've read, losing the fat first then on to building muscle is the correct order of things, right? Well, id really like to get rid of this fat losing phase and on to the muscle building. I guess what I'm looking for is some motivational opinions

**Myztek** · 10-10-2005, 08:44 PM

First of all, the Atkins diet was a bad choice.

I'm not going to give you any advice, because I'm there are people here who know much more than I do; but eating 6 smaller meals per day is better than eating 3 larger meals.

I'll let someone else go into the details.

**Psch91** · 10-10-2005, 08:52 PM

Eat like 4-6 smaller meals.

You dont eat anything from 12pm to 6pm? And 2 cups of grapes and a granola bar isnt anything...That should be a complete meal. What a "bowl made up of"? That doesnt sound like anyting man. You need to eat more, a lot more. You need a lot more fruit, vegetables, protein. Youre eating chicken/fish/etc which has protein, try and get some protein shakes in to get more protein. You dont have much of a diet plan at all actually. If youre going for size, then you need to eat a lot more, focusing on good carbs, enough calories, fats, and protein. The fat around the waist is the hardest to lose and requires almost perfect diet to achieve. Dont go more than 3 hours without eating a quality meal.

**Mudge** · 10-10-2005, 09:01 PM

You dont have to wait to start a weight training routine.

**CowPimp** · 10-10-2005, 09:53 PM

Your issues are most definitely diet related. Read this whole post and all the responses; follow up with additional reading and questions in the diet section:
Guide to Cutting, Bulking & Maintenance

That doesn't mean we can't help you improve your training routine while we're at it. In terms of cardio, if you want to stick to 20 minute sessions I highly suggest looking into interval training; search for HIIT or Max-OT cardio. These forms of cardio are better at creating the "afterburn" effect. That is to say, your metabolism stays elevated for hours post workout.

When it comes to hitting the weights, you should consider some circuit training. I think circuit training is done most effectively with full body routines. Although I really don't think fully body routines at a decent level of intensity (In terms of a % of 1RM and a denotation of effort) should be performed more often than every other day, you could insert low intensity full body routines into the mix if you prefer to maintain your 5 day split. Something like moderate-high intensity (From 4-12 repetitions at or near muscular failure) on Mon, Wed, Fri and low intensity of Tue, Thur (In excess of 20 repetitions and well short of muscular failure).

Here is a template I wrote up for designing a full body routine; refer to the sections on tailoring to bodybuilding and general health:
Designing a Full Body Routine

**LAM** · 10-10-2005, 10:46 PM

your diet needs some serious work

**Gaz_9** · 10-11-2005, 01:44 AM

you need to be eating small meals more frequently (5-6) and getting protein in with each one. check out the diet and nutrition boards, theres some really good advice over there.

good luck

**The13ig13adWolf** · 10-11-2005, 04:40 AM

Originally Posted by Robpb

A little history first: I'm 33yrs old, 190pounds, height 5'10, small/med build. During the last few months I've managed to lose a total of 25 pounds, weight training 5day's a week mostly 4sets 8reps using only dumbbells increasing the weight w/ea set and also doing 30minutes a day on my elliptical(sp?). I used the Atkins diet for the first , almost, 2 months then stopped after reading more opinions about it.

the trouble with fad diets is you lose a bunch of weight and hit a wall. with little to no carbs in your diet on atkins, you're bound to lose weight but that can only last so long because carbs are necessary.

you've also plateaued in your training if you've been doing the same thing for 12 weeks (i'm assuming by a few months you mean 3). some will agree with me and some won't but it's my opinion that you do not need to train every day or do 30 minutes on the elliptical every day. how about changing your workout to either a 3 day full body or 4 day upper/lower with 2 days of HIIT or another type of interval and 2 days SS? just a suggestion.

It seems my midsection is the last to go in the fat department. The trouble is I haven't made any progress , or very little-hardly noticeable in that area. (40inch)

your body's pissed at you. abs = diet.

My diet has changed often according to what I read from time to time. Here's the latest menu and workout while I've been in classes for the last 2 weeks
6am: 20min elliptical
8:30am-11:00am: Grapes 2 cups and a Granola bar
12:00pm: A bowl made up of brown rice, meat(chick or hamburger), broccoli, pea's and carrots.
6pm - 7pm: Weights 4sets 8reps (1 muscle group a night, 5 nights)
8pm: Pork chop, chicken or fish, veggies, skim milk

#1 - stop changing you diet according to what you read from time to time. you're making a lifestyle change not a few minor adjustments.
#2 - with rice, chicken, broccoli, fish and other veggies being the exception, scrap everything else in the above list (skim milk is your call, many drink it and get results, debateable as to the benefits).
#3 - start eating every 3 hours or so (figure out what works best for you. some people prefer 5-6 meals per day and some prefer 7-8). BWx12 is a very general rule in figuring out how many calories you need daily to cut. BWx15 = maintenance, BWx17or18 = bulk (again, these are general).

From all I've read, losing the fat first then on to building muscle is the correct order of things, right? Well, id really like to get rid of this fat losing phase and on to the muscle building. I guess what I'm looking for is some motivational opinions

there are a few exceptions with reference to being able to build muscle and lose fat at the same time. generally speaking, your best bet is to lean out first, then build. what you have to realize is it takes time and you've gotta fix what's been jacked up by being on a fad diet. patience and dedication.

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