So i finally got a full body composition test and need some help fast

[YSK]

Hi, havent been on for awhile, but basically thanks to this forum and other resources I once was 198 lbs, but 2 years into university I am back into my old weight. I had a free PT session at golds gym today with a trainer I know from childhood and he hooked me up with a body comp test. So here are the stats....

Age:19
Weight: 222.2lbs
Height: 5'11
BMI: 31
BMR: 9333kJ
2231kCal
Impedance: 459 ohms
Fat %: 27%
Fat Mass: 60.0lbs
Fat Free Mass(he said Lean body mass): 162.2lbs
TBW: 118.81lbs

Ughh i knew it was this bad, but thing is i need help. I need a whole new routine, ive been doing a 3 day split, your standard back chest leg etc days usually consisting of 5-7 exercises. He offered 12 sessions for 24 dollars a session with a friend, and they seem to be very effective, after 4 exercises I was burned out. Again, its a lot of money and as a starving college student I dont have a lot of cash to spare...my goal is to get down to 10-12% bf and 190-195 lbs by the end of the semester which is roughly 2 and a half months. So should I get the PT sessions, or should I revamp my workout...if I revamp my workout I would appreciate a lot of help.

Also he mentioned I had a slow metabolism, I think thats just of late though, back in highschool I had a very high metabolism due to the fact I was VERY active. Anyways anything I can do about that?

 

[Ben dur]

if you want to loose weight your workout is secondary to YOUR DIET

if you need help learning exercises and form etc. then get a trainger

if you need help figuring out your diet, spend some time on here and on fitday.com

but your routine is secondary to DIET

and not to really burst your bubble man but bringing your body fat % down that far is going to take awhile

probably around 6 months
if you want to retain your lean body mass

usually we recomend around 1-2 pounds a week of weight loss
at first you may loose more than that but the rapid weight loss will not last long
and once you get down below about 15% things will slow down even more


30- 40 lbs will probably take around 15-20 weeks minimum

 

[Built]

YSK, how was your bodyfat tested? Was it electrical impedance? If so, it's useless. Disregard.

Furthermore, if that PT you've known from childhood didn't tell you to diet off the weight, and explain to you HOW to diet off the weight, he's an ass.

Got Built? » Open Source Fitness - Get started here

Read the first article at the top - the one called "do it yourself diet".

Your results will NOT come from exercising off the weight.

At your height and your weight, you're chunky but not morbidly obese; this will NOT be hard if you do this the right way. If you do it the wrong way, this is going to be brutal.

 

[YSK]

yeah it was electrical impedance or whatever, yeah hes more of an acquaintance so i guess he might be an ass. Basically I stood on this thing that he called "Tabitha" and it shot impulses through my feet etc. Yeah its hard in Uni, living with 5 chinese roommates. I know how important diet is, so im taking what i can. Protein shakes for lunch, fish oils, multi vitamin, trying to minizie caloric intake. You think that 2333kcal number is accurate? Im assuming thats my maintenance cals, he said I had a low metabolism, but I think its because that particular day, i havent been working out for a week as well. So all that info is pretty unreliable?

Thing is, I think its you i remember being an advocate of cardio not being a necessity in weight loss, so thats why ive always like u! but yeah i remember losing like 15 lbs a year ago without any cardio cept soccer and basketball recreationally. But then i guess that is cardio haha.

 

[Built]

There's really no way to tell what your maintenance is, other than tracking.

Are you tracking your diet? What is your current intake?

 

[YSK]

Sort of, I think i usually try to aim in the 2500 cal range, I think back when I was much more active and actually losing weight, that was the range i was in. But its hard to get the calories of everything, like knowing the calorie intake for a protein shake is easy, but like a chicken salad or something is a bit tougher so i jsut estimate or whatever.

I also would like to redo my routine, its getting boring but i really have no idea what to do with it, I dont kno much outside of GVT(way too intense for now) standard split, and an old full body i used to do. I feel that i am not exercising for maximal calorie burn if that makes sense at all.

 

[Built]

You really need to get away from thinking about exercise for calorie burning; this really is ALL about your diet.

Buy a food scale for twenty bucks at a radioshack, preplan your days on fitday, and lift three times a week.

20 minutes of post workout cardio never destroyed anyone, and I'm doing this too right now, so do that.

Try this workout for now: Got Built? » Basic whole-body workout

You figure your maintenance is 2500, or you'd cut on 2500? Because 2500 seems low for your maintenance, but it might work for a cut.

Preplan a day with say 250g protein and 100g fat, 2500 calories. Can you do that?

 

[YSK]

I trhink i can handle the protein. The calories might be plus minus a bit more than id like, not sure aobut the fat, im planning on just taking fish oils, and eating more omega 3's.

The 2500 was cutting for me. Should i do high intensity cardio or low intensity?

 

[Built]

For now, you're too fat to do anything more intense than fast walking, although you can do the bicycle sprints as detailed in the linked cardio articles on my blog. You'll see links in that workout that will bring you to posts about types of cardio, at the end. Read it, you'll see how to put the diet in there, too.

Try 2500 this week, but with 250 or so grams of protein and 100 or so grams of fat. Fish oil is great - I suggest taking 10g a day, which is what I take.

You will hit 10% bodyfat at around 180-185 lbs, which is healthy-lean for a guy and I think you'd be very happy there, yes? Aim to get there by Thanksgiving - but let's get you some smaller goals, okay? Aim to be down to 210 by the end of March, and down to 200 by the end of June.

Can you go into fitday and preplan a day with 2500 calories, 250 or more grams of protein and 100 or more grams of fat? Budget for the 10g of fish oil in there, and lean on the monos for most of your fat - that means raw nuts, avocados, natural peanut butter and avocados. You don't need any omega 3 supps other than the fish oil I mentioned. Keep this simple.

 

[YSK]

Too fat

haha jk

I seriously was once the athlete back in highschool, mens select soccer team, and played Offensive lineman for the school. Oh those were the days, just sucks that all that work is kind of negated now. thx for the advice, really diggin ur full body routine!

 

[Built]

You won't be too fat for long if you do the diet and trust the process - I call it like it is, and you already know you're too fat so I see no reason to tippy toe.

Your athletic background is not wasted - you'll see the gains come a lot faster then you would have otherwise. The one thing you're going to have to learn is the importance of diet. Diet is EVERYTHING. If you don't get that worked out, NOTHING you do will work for you. This is less significant for you, now, at 19 than it is for me, now, at almost forty six - so get this part nailed and you'll never have to deal with it again.

You clear on the rate of fat loss that's reasonable? Make sense to you?

 

[YSK]

yeah not like im unrealistic. Yeah I know i am fat, but its hard, cause i was once fat then once fit"ish" and then fat again. BTW im a smoker, and I know how bad it can be and have been trying to quit, will this have a HUGE impact? Usually I go through a pack a week, but im funny, i go for a week or 2 w/o a drag, and then one week i smoke an entire pack so.

 

[Built]

It's easier to drop fat when you smoke. There. I said it. It inhibits aromatase and it speeds up your metabolism.

I hate cigarette smoke by the way, never been a smoker, so I'm not charmed to advise you to not quit. Quit when you're ready, then use the patch while you continue to lean out.

You got fat after being fit-ish because you never figured out your diet.

I spent 20 years losing and mostly gaining weight, so believe me when I tell you this.

 

[YSK]

haha believe me its not something i imagined myself doing ever...and i just saw ur little siggy! But thanks for the advice.

 

[Built]

LOL you're welcome! I mostly just liked the little cigarette animation. Gotta love a good graphic.

Can you go into fitday now and preplan a sample "day" based on what I suggested? Try this for a week, and adjust calories down as required for weight loss. When you've done this for a few weeks, drop me a PM and I'll give you some suggestions, okay?

 

[YSK]

yeah for sure, I really appreciate the time, saves me at least the cost of a PT.

 

[Built]

Spend that money on meat.

What supps you planning to take? I'd recommend 10g fish oil, a teaspoon of creatine, and a good multi.

You got some idea of a meal plan?

 

[YSK]

Yeah for now im going to cut out as much carbs as i can, being asian rice is hard to cut out, substitute with plain salad etc, protein shakes, more fruit, dinner is difficult cause we have these communal meals and usually its pretty greasy shit. I try to stick with the "healthier" stuff.

Supps? fish oil,multi vitamin, whey protein, and....vitamin C capsules.

 

[Built]

Perfect.

You train at night? Eat a serving of rice post workout on training days.

 

[YSK]

cool, but i usually hit it early to afternoon like anywhere from 9-12ish

 

[Merkaba]

I agree the impedance devices are garbage. If you've got built on your case youre in good hands. It is all about the diet first.

 

[OneWheyOrAnother]

I agree the impedance devices are garbage. If you've got built on your case youre in good hands. It is all about the diet first.

Agreed, she is quite something