Am I doing to much

**pbzhb** · 08-28-2008, 12:24 AM

Ok so first off Hi everyone. I am new to working out etc, and am trying my best to learn things so please bear with me. During April I weighed in at 257 pounds. Quite overweight. So i began dieting by just eating healthier. Not a strict diet just cut the fast food etc. I dropped to about 245 with this method, when I checked in june. This was without working out. Then i began doing same diet with some cardio and july 15 weighed in at 241. Not much of a loss at all I was upset so I read about the benefits of weight lifting, and thanks to Built I began weight lifting July 20th untill now. In the beginning I was not losing weight but beggining to look leaner. So in order to lose weight I upped my regiment to the following (I'll post a little further down). This regiment has dropped me to 233 now, and I am once again at a standstill. I asked somebody at my gym what I was doing wrong. Also at this point I was only eating whole grains and protien with veggies and fruits. No fats at all. I was dieting like this since beginning April. So the person at the gym told me my routine was to much. So I am requesting help from everyone here. Here is my regiment:

Monday:
Chest: 3 exercises, 3 sets, 10 reps
Shoulders: 2 exercises, 3 sets, 10 reps
Triceps: 3 exercises, 3 sets, 10 reps
5 minutes of HIIT, 15 minutes moderate cardio
Ab circuit (about 10 min)
50 pushups

Tuesday:
2-3 hours of cardio. Sometimes swimming, sometimes soccer and running but always 2-3 hours.
Ab circuit (about 10 min)
50 pushups

Wednesday:
Back: 6 exercises, 3 sets, 10 reps
Biceps: 2 exercises, 3 sets, 10 reps
5 minutes of HIIT, 15 minutes moderate cardio
Ab circuit (about 10 min)
50 pushups

Thursday:
2-3 hours of cardio. Sometimes swimming, sometimes soccer and running but always 2-3 hours.
Ab circuit (about 10 min)
50 pushups

Friday:
Legs: 8 exercises, 3 sets, 10 reps
5 minutes of HIIT, 15 minutes moderate cardio
Ab circuit (about 10 min)
50 pushups

Saturday:
2-3 hours of cardio. Sometimes swimming, sometimes soccer and running but always 2-3 hours.
Ab circuit (about 10 min)
50 pushups

Sunday:
Either day off or mild cardio.

If you are confused or need more information just ask me. Thanks in advance.

PS: I have considered atkins however it is very difficult for me to study on atkins so I want to stay away from that. Please help. I'm losing hope that'll ill ever look good.

**Merkaba** · 08-28-2008, 12:41 AM

Theres no need to do 2 to 3 hours of anything except sleep. Unless youre training for a military unit. You will lose muscle mass which will keep your lean body mass lower. I dont know of any one who wants to lose muscle mass. 2 to 3 hours, three times a week?

And why are you not eating fat? You can't live without it! And I believe in whatever you starve your body of your body will want to hold onto. Are you doing any refeeds or cheat meals on a regular basis? I tell people there are no fattening foods, just fattening lifestyles.

How many calories are you averaging?

240 reps of legs? 6 days of abs?

I would generally say youre over doing it regardless of what youre trying to accomplish. How do you look and feel? Recovery is gonna be tough on this kind of assault. You can't rush these things so don't kill yourself. 230 is not bad. Male or female? And what are your goals?

**pbzhb** · 08-28-2008, 12:58 AM

Hey thanks for the quick response. I am a Male and am 21 yrs old. Well I can't really explain how I look unless I post a picture. Feel, I am always exhausted and sore. My short term goal is to drop to a healthy weight. I guess around 190 lbs. I am just getting frustrated because I do so much and see so little. I guess I am just impatient. As for diet I never really understood how to find my BMR besides using a calculator because before I began dieting I could go a whole day with eating just one large meal so my BMR has always confused me. I'd say I average a little less than 2000 calories. How do you suggest I go about losing more weight? I would like to lose another 20-30 pounds by end of november.

**readyformore** · 08-28-2008, 02:17 AM

yeah i eat normally less than 1000 calories a usual day, at most 2500 if its on a occasion haha if you really want to loose weight your going to have to do running or walking or something sweat out those calories that you eat! don't go doing 3 hour workouts everyday because your body's going to be to tired all the time and never going to recover... remember you don't gain muscle when you lift weights, you gain it when you sleep!

**Merkaba** · 08-28-2008, 02:23 AM

Youre sore because youre killing your self! If you've been doing this workout I would suggest you take a few days off. You need to keep track of your macronutrients and calorie intake. I.e. grams of carbs, fat, protein. Losing fat is more of a diet thing. You DO NOT have to kill yourself in the gym or even at the table in order to put your body into a fat burning state. The folks on the t.v. shows have medical and nutirional staff on standby. Youre not on biggest loser!

Check out fitday.com if you havent or just get a pen and paper out. Thats what I do cause I just don't like fitday. Keep track of your intake. IF you can concentrate your carbs around your work out times before and after. I'm sure you'll get some more responses later on today its late over here. Calm down and take the weekend off. Have a cheat meal if you havent lately. I say you should schedule at least one a week. Youre killing me by just looking at that routine. You trying to catch Michael Phelps? My hunch is that you also need some good fats. Give us an idea of your typical meals.

Also, check out the nutrition forum and read the stickies up top.

**Merkaba** · 08-28-2008, 02:28 AM

Originally Posted by readyformore

yeah i eat normally less than 1000 calories a usual day, at most 2500 if its on a occasion haha if you really want to loose weight your going to have to do running or walking or something sweat out those calories that you eat! don't go doing 3 hour workouts everyday because your body's going to be to tired all the time and never going to recover... remember you don't gain muscle when you lift weights, you gain it when you sleep!

You do not have to do cardio to lose weight and keep losing weight.

However, proper lifestyle health choices should include some cardio IMHO.

Sweat out calories?

PBz dont forget about low cal soups. You can get full for a low calorie price.

**pbzhb** · 08-28-2008, 12:13 PM

Once again thank you for the responses. My meals usually consist of the following:

Morning:
1/2 cup oatmeal, 1 glass milk, 1 banana (or any fruit available)

2nd meal: Turkey burger on whole wheat bread with mixed veggies and zero fat dressing

3rd meal: grilled chicken, mixed veggies brown rice (post workout)

4th meal: salad with chicken or another turkey burger

5th meal: kabobs, or chicken or two scoops of natural peanut butter

**pbzhb** · 08-28-2008, 09:21 PM

O yea so should I cut it down to six exercises a day for the days I lift, and one hour of cardio for cardio days?

**Built** · 08-28-2008, 11:59 PM

Originally Posted by readyformore

yeah i eat normally less than 1000 calories a usual day, at most 2500 if its on a occasion haha if you really want to loose weight your going to have to do running or walking or something sweat out those calories that you eat! don't go doing 3 hour workouts everyday because your body's going to be to tired all the time and never going to recover... remember you don't gain muscle when you lift weights, you gain it when you sleep!

Please spend the next year reading before you post again.

To the OP, here, read the first couple of articles in my blog. It'll give you some background you may find useful.

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