The Finish Line...

[Thunderfunk]

It's time to change. I currently weigh 240lbs, I have lost 130 lbs in the last two years. I have gained about 30lbs in the last couple of months. I started a new program in January and have noticed some success with it. I have been on a diet for 4 days now. It consists of 6 meals.

Oatmeal

Low fat Bran Muffin

2 tblspns of Teddy's Peanut Butter

an Apple

A salad with Chicken, Turkey or Tuna

A sweet poato

Is there enough protien to build muscle in this diet?
I have some protien mix, should I add this to my diet daily?

My my current weight training program consists of:

Monday - Chest
Tueday- Shoulders
Wednesday - Back
Thursday - Legs
Friday- Bi's and Tri's

10 minutes on a treadmill before each workout and 30 decline situps after each work out.

I've been doing this program since January which is when I was introduced to Super sets.

I've had some gains but I think they are less noticable because I'm still carrying around extra fat.

Are Super Sets for the smaller muscles?

How much should I weigh?

I'm 6' 2" ,I've been lifting consistantly for over a year and a half and I'm
44 years.

I get the feeling that its time to "go Heavy with less reps." Every excercise I do is for at least 8 reps.

Any comments, suggestions and so forth would be greatly appreciated.
I would really like to "look good" for once in my life and I believe I am really close to the finish line.

 

[Built]

Hey there kiddo - nice work on the weight loss!

First up, your diet.
Can I trouble you to post up the macros?
(grams of protein, carb and fat, total calories, grams of fibre)
I use fitday for this, you can use it or whatever you use. I need to see what your food translates to.

You might want to get away from a bodypart split.

I'll offer you my blog while I wait for your macros.
Got Built? » Open Source Fitness - Get started here

Welcome to the board.

 

[PGHRam]

Welcome and great job on the weight loss.

Here is the best advise that I can give you. Listen to Built. Do what she says! Trust me on this one. She's a great person to have in your corner.

Hey Built

 

[Built]

Hey, PGHRam - your cheque's in the mail.

 

[Triple Threat]

I have been on a diet for 4 days now. It consists of 6 meals.

Oatmeal

Low fat Bran Muffin

2 tblspns of Teddy's Peanut Butter

an Apple

A salad with Chicken, Turkey or Tuna

A sweet poato

Is that what you eat in each of your 6 meals or is each one a separate meal?

 

[Thunderfunk]

Yes, Each line is a meal.

 

[Thunderfunk]

Fat - 25.8% (64 grams)
Protein - 20.8% (116 grams)
Carbohydrates - 53.4% (297 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,437 mg
Daily Sugar Intake - 78 grams
Daily Cholesterol Intake - 192 mg
Daily Saturated Fat Intake - 15 grams
Daily Fiber Intake - 39 grams

 

[Triple Threat]

Yes, Each line is a meal.

A muffin, an apple, or a sweet potato is not a well-balanced meal.

Don the asbestos suit now. I'm sure Built will have some choice words for you.

 

[Merkaba]

Yes, Each line is a meal.

actually I wouldnt call those meals. Gotta get more protein in there and x out the carb only "meals", up the green veggies. But yes, Built will set you straight.

 

[BulkMeUp]

Meanwhile you could check out the sticky 'guide to...'

 

[Built]

<giggles at asbestos suit>

What do you think you should weigh? About 200 lbs? If we assume you have at least 180 lbs of lean mass on you, your protein needs to be at least 180-200g per day. Personally, while dieting, I'd go higher - 250-300g - to help protect lean mass. Fats I'd keep no lower than about 100g per day.

What calories are you running?

 

[Thunderfunk]

About 2000 calories. yes, my goal right now is 200lbs. The 200lbs last year at this time should look different than this year if you know what I mean. I have had muscle gains in the last year and the last couple of months without a doubt. My lifting weights have increased for chest and a little for back but shoulders and arms have stagnated. I CANT SEE MY ABS! Sorry for the outburst but well,,, I am still fat. Don't worry, I am not going to take a knife to them or something freaky like that.

I really do think I should up my protien. I think I should eat more turkey and add the whey protien shake.

 

[Thunderfunk]

oh,,, and I'm tired.

 

[Built]

Listen, how about you do a little experiment with a slightly different mix and a few more calories? 2000 is really low for a man your size. 2200 is still low, but gives you a bit more flexibility.

Can you try to set up a day for - say - Monday with the following mix?

225g protein
100g fat
100g carb

Try to get in about 25g fibre - that means most, if not all, of your carbs will be coming from veggies and fruit.

Wanna try that and see if you feel a little less tired?

 

[Thunderfunk]

I will do it. The fat seems high but I will do it.

 

[Built]

The fat is reasonable. I like to see it dosed at roughly half a gram per pound lean mass, and I'm assuming you have around 180 lbs of lean mass.

I regularly get in 100g fat and I only have about 114 lbs of lean mass.

Fat and protein are satiating. You're still likely to be somewhat insulin resistant (we become less so as we lean out) so high carbs will just keep you in a constant state of hunger. Fatter people generally find high fat, low carb diets feel more comfortable. As you lean out, your need for fat may go down a bit - or not.

Try to get in most of your fat from monos and saturates. Keep polys on the low side - but get in 10g of fish oil daily. For most brands, this means 10 capsules.

 

[Thunderfunk]

P.S....... I am so sore. I changed gyms about a week and a half ago and I think the combination of my recommitment to working out and the different angles of the new equipment at the new gym has made me sorer than usual.
I am not complaining, more of a commentary. It's a good sore, injury free sore,,,,,