hey maybe you can give me advice

[joey2005]

Im a Offensive Left Tackle in HIgh school..well was. Im 6ft 1..and I weighed 340 lbs. I went on a strict diet of running,biking,and swimming. Now I am 220lbs. I have very little fat in the upper body section. Like my shoulders, biceps, chest,and back are all pretty well defined. But My mid section still h as little bits of rolls lol.. Now for the past 4 weeks ive been much more running and biking and cutting carbs like crazy eating 5 little meals a day and Ive not seen any results in that area. I also do like 1k sit-ups after a run.

Is there anything else I can do to help me lose this to get a 6-pack?

 

[sabre81]

just keep doing lots of cardio and cunches/situps using no weight or very light weight. It may take a while. 340-220 is a huge drop.

 

[joey2005]

yeah i know i tried real hard. I noticed Im losing fat so much slower as i get leaner. I was wondering if there is something i should eat instead.:

summer ( get up late)

11:00 AM
4 egg whites
pear

3:00 PM
raw spinach(30 calories)
chopped chicken (70 calories)
low carb ranch dressing (15 calories)

7:00 PM
Can of tuna
Strawberries

thats basically what i eat every day. And I get up in the morning and Jog for 1 hour before i eat breakfast. then I go to the gym about 12:30 and do crazy cardio for 1 and 1/2 hours. then before I hit the hay I swim laps for 1 hour.

Anything im doing wrong? is time the only answer?

 

[sabre81]

looks good to me. Ive kind of had the reverse of you. I was a extremely lean stick since i was born basically, and ive had trouble putting on weight so i cant really speak from experience. Its definitely not an easy task for a former 340 pounder to get lean. My friend was 6 ft tall and 280 lbs and he still is not lean ever after working out for the past 5 years so it definitely takes some time. I suggest just keep doing what your doing now, and give it time. Maybe someone else can chime in who has been in a similar situation as you.

 

[Tom_B]

Your eating way to little! breakfast is like 200 calories, 3:00 snack is 115 calories then the 7:00 snack is like 160 calories....thats only 475 calories, not to mention your doing WAY too much cardio and situps, try doing 150 4-5 times a week of leg raises,crunches,accordian situps, theres tons just search the internet for them, then try them all out and see which ones give you the best burn, and do you even lift any weights?
I use to eat less than that, walk 4 hours a day and do 1500 situps everyday for close to 3 years, trust me it's not the way to go, you won't see any improvments in your stomach area untill you get your diet right.

 

[joey2005]

but your forgetting that im 220 lbs .. I am heavily into lifting weights. I am extremely well defined in upper body and legs. I bench press 315 which i think is doing ok . So I really dont know how much weight i need to lose...should I just workout til i look good? And the only way to lose weight is to take in less calories then you output. What should I eat...Im gonna look now...but a link or an indication of where i should look to find out what I should eat would help...THank you for the replies

 

[bigss75]

yeah i know i tried real hard. I noticed Im losing fat so much slower as i get leaner. I was wondering if there is something i should eat instead.:

summer ( get up late)

11:00 AM
4 egg whites
pear

3:00 PM
raw spinach(30 calories)
chopped chicken (70 calories)
low carb ranch dressing (15 calories)

7:00 PM
Can of tuna
Strawberries

thats basically what i eat every day. And I get up in the morning and Jog for 1 hour before i eat breakfast. then I go to the gym about 12:30 and do crazy cardio for 1 and 1/2 hours. then before I hit the hay I swim laps for 1 hour.

Anything im doing wrong? is time the only answer?

Your not eating enough food. I dont think that the girls on this board eat that little on their cuts

 

[sabre81]

You should count your calories. You could add up all your calories for the week, divide by 7 and record if you gained or lost weight. Then adjust you calorie intake accordingly. If your lacking energy or feel any ill effects then you may be eating to little. I didnt read anywhere that you wanted to gain or lose more weight so im assuming 220 is where you want to be. So just use the little formula to count your calories,adjust you food intake, stay active.

 

[Tom_B]

but your forgetting that im 220 lbs .. I am heavily into lifting weights. I am extremely well defined in upper body and legs. I bench press 315 which i think is doing ok . So I really dont know how much weight i need to lose...should I just workout til i look good? And the only way to lose weight is to take in less calories then you output. What should I eat...Im gonna look now...but a link or an indication of where i should look to find out what I should eat would help...THank you for the replies

It dosen't matter if your 220 pounds or 320 pounds, thats way way to little food, trust me eventually your body's gonna screw up so badly. Sooner or later your hearts gonna get messed up and you'll be on the verge of a heart attack, you won't be able to run anymore because your legs hurt so much whenever you even walk, cause your body's eating anyway at your musscle tissues cause your starving yourself, your blood pressure gonna screw up and your gonna get dizzy every time you stand up you might even pass out, you won't be able you take a shit cause your entire body's slowed down which then could lead to cancer....the list just goes on and on.
Try eating at LEAST 1500 calories a day not only will it give your metabolism a boost but you'll feel a hell of a lot better and you'll actually have energy for your exercise and forget about all that low carb crap it's bullshit your body needs a certain amount of carbs (but don't be scared if you start eating some more carbs and you gain weight, cause carbs naturally retain water so drink 5-6L of water daily to minimize this, and if you do gain any water weight it'll go away eventually after your body reajusts). start eating some oatmeal, milk or soya milk, whey protein powder, 100% whole wheat breads/pita wrap/bagels/crackers, unsweetned peanut butter, more fruits and vegetables, fat free chesse, or light cottage chesse, more skinless chicken breast, tuna's good, theres tons of stuff. And for every time you eat some Carbs put in some type of protein to even it out.
As for your cardio, try doing HIIT cardio. Jog for 30 sec, then sprint for 30 sec. then jog for 30 sec. sprint for 30 secs etc. Do that for 15 minutes, then jog for another 5 minutes to cool down. If you want you can do this every day of the week or do what is recommended and do it 3-4 days a week.
As for the swimming, swimmings really good but you don't have to do an hour. Maybe do 30-45 minutes at most.
And also no don't stop exercising after you look good, exercise is part of a healthy lifestyle, just right now your going overboard with it, so once you think you feel good you can gradually cut back on all the exercise you do, just as long as you still eat healthy and maybe have 1-2 cheat meals/days a week.

 

[joey2005]

wel i mean i think i can lose about 20-30 more pounds soo...I should eat more..but when and what?

 

[sabre81]

eat 6 meals per day evenly spaced out; 3 of these "meals" being snacks. For example, a handful of peanuts and and apple would be a pretty good snack. Stick these between your main meals. Dont forget to count calories.

 

[joey2005]

yes but I also want to take in less calories then I take out . I need to lose some more weight...i dont want to load up 6 meals ya know? what should these meals consist of?

meal 1:
3 egg whites
fruit and/or slice whole grain bread

meal 2:
portein bar

meal 3:
lettuce
1 oz tuna

meal 4:
protein bar

meal 5 :
2 oz chicken/turkey
spinach

meal 6:
10 almonds

You dont think this comes out to about 3k calories a day? how do you burn more than that a day? And im trying to lose fat and gain muscle so Carbs need to be on the scarce.

 

[sabre81]

That meal plan looks ok. im pretty sure that its less than 3000 cals. The exercise regiment you posted in your original message looks pretty good. Ive never been through the process of losing weight so i cant tell you exactly whats going to do it, but it sounds like if you keep up what your doing and monitor your calorie intake, you should be able to drop the extra pound and tone up. Just do what i explained in post #8 about counting your weekly calories. It has worked for a few friends of mine.

 

[bulletproof1]

that plan is no where near 3000 calories.
protein bars suck. why not have protein shakes instead?
1 ounce of tuna? thats not even a spoonful.
2 ounces of chicken?
you have to eat to increase your matabolism. as long as your eating healthy and doing cardio, your fat will come off. with those macros, your metabolism is going to shut down.
.....imo.

 

[joey2005]

Ive been searching for some good food routines man...havent found any.. What should be a great example?..

 

[Tom_B]

-Breakfast -
1 cup of Special K carb Fit
Scoop Of Iso-Pro Whey protein (or any whey protein close to 35 grams of protein and nothing else)
250ml of fat free soya milk (or if you hate the stuff try skim milk)
-Snack-
250ml of egg whites (or how ever many to equal 25 grams of protein)
1 cup of broccoli flowerets
8 Breton's Multi grain whole wheat thin slice crackers
-Lunch-
1 small 100% whole wheat pita bread (should be around 72 calories)
250ml of fat free soya milk (or if you hate the stuff try skim milk)
1 can of Tuna (can add some dressing for flavour, should equal 18 grams of Protein and 118-120 calories)
20 grapes
-snack-
250ml of fat free soya milk (or if you hate the stuff try skim milk)
Scoop Of Iso-Pro Whey protein (or any whey protein close to 35 grams of protein and nothing else)
-Supper-
2 cups of shredded romain lettuce
2 cups of raw spinach
2 ounces of skinless chicken breast
2 thin slices of Kraft's Single fat free chesse
-Snack-
1/2 of a cup of Oringinal Trail mix (or some sort of food with 5-10 grams of fiber)

Total - 1502 calories, 29g of fat (6g saturated), 112g of carbs (20g of fiber...best I could do) 199g of protein.

Anyways thats the best I can do for your diet, maybe other better at this stuff can tune it up a little bit, and also for a treat maybe twice a week instead of the 2nd -snack- you can have a protein bar.

As for exercise try this -
Weights - (do Power, rep range, shock - look under the under thread for defintion of this) also DON"T rest inbetween sets, that way you keep your heart rate up and you will burn more calories
Mon/Wed - Chest, 3 exercises
shoulders, 3 exercises
Biceps, 3 exercises
abs, 5 exercises at 30 reps each
Tues/Thurs - Back, 4 exercises
Legs, 6 exercises
Tricpes, 2 exercises
Fr i- Sun -Do 20- 30 minutes of Pilates ( or if you want swimming)
Abs - same as on Mon/Wed

Cardio- ALWAYS do HIIT, it will elevate your metabolism int he long run so you'll burn more calories, just don't do any more than 15 minutes or you could do more harm than good.

By doing this you'll be burning alot more calories than your taking in...you also got to account for the calories that your RMR (resting metaboic rate) burns which is 60% of your daily calories. 30% is burnt through daily activites (eg. walking around the house, typing, reaching for the remote control) and 10% is burnt through exercise.

 

[joey2005]

Thank you very much!!!!!! Very helpful . ANd BTW what is HIIT?...im about to go do some swimming right now actually...what is HIIT and should i do it before or after swimming?

 

[Tom_B]

It dosen't matter if your 220 pounds or 320 pounds, thats way way to little food, trust me eventually your body's gonna screw up so badly. Sooner or later your hearts gonna get messed up and you'll be on the verge of a heart attack, you won't be able to run anymore because your legs hurt so much whenever you even walk, cause your body's eating anyway at your musscle tissues cause your starving yourself, your blood pressure gonna screw up and your gonna get dizzy every time you stand up you might even pass out, you won't be able you take a shit cause your entire body's slowed down which then could lead to cancer....the list just goes on and on.
Try eating at LEAST 1500 calories a day not only will it give your metabolism a boost but you'll feel a hell of a lot better and you'll actually have energy for your exercise and forget about all that low carb crap it's bullshit your body needs a certain amount of carbs (but don't be scared if you start eating some more carbs and you gain weight, cause carbs naturally retain water so drink 5-6L of water daily to minimize this, and if you do gain any water weight it'll go away eventually after your body reajusts). start eating some oatmeal, milk or soya milk, whey protein powder, 100% whole wheat breads/pita wrap/bagels/crackers, unsweetned peanut butter, more fruits and vegetables, fat free chesse, or light cottage chesse, more skinless chicken breast, tuna's good, theres tons of stuff. And for every time you eat some Carbs put in some type of protein to even it out.
As for your cardio, try doing HIIT cardio. Jog for 30 sec, then sprint for 30 sec. then jog for 30 sec. sprint for 30 secs etc. Do that for 15 minutes, then jog for another 5 minutes to cool down. If you want you can do this every day of the week or do what is recommended and do it 3-4 days a week.
As for the swimming, swimmings really good but you don't have to do an hour. Maybe do 30-45 minutes at most.
And also no don't stop exercising after you look good, exercise is part of a healthy lifestyle, just right now your going overboard with it, so once you think you feel good you can gradually cut back on all the exercise you do, just as long as you still eat healthy and maybe have 1-2 cheat meals/days a week.

lol I explained it some where in here...
I do my HIIT (High Intensity Interval Training) right after breakfast, I either use the method for skipping or using my elpitical trainer. I guess either way you could do HIIT swimming too (slow laps for 30secs- 1 minute then swim as fast as you can for 30 secs - minute) if you wanted too, only if you didn't do it during your jog earlier that day (if your gonna do HITT swimming then probably jog for 30 minutes). Remeber too if you do the HIIT method for swimming only do it for 15 minutes then go normal speed for 5 minutes and your done. (also remeber you only have toswim 3x a week for 30 minutes if you don't do the HIIT method , or you could always do pilates instead of that.) So whatever your in the mood for that day do, if you wanna do HIIT swimming then do that but jog for 30 minutes in the morning, but if you wanna do HIIT jogging then swim for 30 minutes. Do that 3x a week and then your weight training/ HIIT jogging for the other 4 days of the week.

Hope that mad sense lol

 

[joey2005]

ok cool !Thanks again ... im lookin to lose about 30 more pounds...Ill try it out and hope this works

 

[Tom_B]

No prob anytime..just rememeber you diet is key. never ever eat that little again, the lest you should eat is 1500 calories a day.