[oval61251]

Originally Posted by Big Guns

Keep on track nmy friend...it will take some time...don't be in a rush. Slow and steady. Looks good so far!! Keep hitting the muscle groups very hard and keep the diet high in protein.

Thanks man, I think this is going to take longer then the 12 weeks i set aside but thats fine.

[Critical Mass]

I think you are eating Way too many carbohydrates. Yes, they are complex carbs, but they are still carbohydrates. I think you should cut the carbohydrates out of meal 2, and replace them with veggies. I think you should to the same with meal 3. You may be thinking, "but I need the carbs for my workout!" , no you don't the more carbs you eat before your workout, the less stored fat you will burn.

I like the carbohydrates in the post workout meal. You need them to help facilitate recovery. Keep them there. Keep the nuts in meal 5, but use them as a treat, not a staple. Get rid of the carbohydrates in meal 5, and replace them with veggies. Either steamed or salad.

I don't really believe in carb cycling. Ok, so maybe some do, and I dont mean to offend, nor argue. But, you need to be consistant in this stuff if you want to have solid, continuing results. Everyone who I counsel in this area is put on a diet of lean protein and veggies. This is consistant. Day in, day out. None of this cycling. Carbohydrates are used sparingly, and at the right times so you can still get them in and enjoy them. Your body is stubborn. You need to consistantly give it a reason to yield. This carb cycling stuff will not do it for you.

In my opinion, you are not working hard enough in the gym. You need to do about 30 minutes of jogging. Then go to the weights. You want to lose weight. Ok, lose weight. Do what you need to do. Jog. Run. Do it. Now, your weight routine needs help. I suggest a circuit training routine. 3 days a week. Run at least 30 min. 5 days a week. Monday, Wednesday, and Friday, you add weights. Full body workouts. Yes. I never suggest full bodies for mass gaining, but thats not where you are. You are all about shaping now.

Here's your circuit.
Bench Press
Pull up
Squat
Military Press, super set with upright rows or lateral dumbell raises
Dip
Cable Row
Leg Press
Deadlift

You can add other things in there, but you need to focus on barbell, compound exercises. Back to back. Moderate weight, done in sets of 12-15 reps. Do at least 4 circuits. Increase the weight lifted with every circuit. No more dumbell stuff. No more declines. Do dips instead. They stretch your lower chest better, and target the triceps better at the same time. You have good outter-upper chest development, but you need to shape up the lower pecs, and dips will help you better.

No more:
Close grips.... they are a mass builder, you will get good tri work from bench presses and dips right now.
Decline Bench.......Dips are superior to declines.
Stiff legged deadlift...... They are not doing anything for you. Dont waste your time. Lunges are better, and do more for you.
Dumbell rows.........They are an isolate-mass builder. Do bent over barbell rows. They burn more calories and work more muscles.
Shrugs..........The first place you lose weight when on a diet are your neck and traps. You are not going to build them anyway.
Bicep curls...... You want to lose weight and shape muscle. As you lose weight and do many rowing exercises, your biceps will get worked well.

Push/Pull is a waste of your time brother. Do compound exercises, in a circuit, 3 times a week. Shape muscle while losing fat.

[oval61251]

Damn you tore me up, thats good though. I guess I forgot to mention that i have not done the carb cycling in about 2 weeks. I have 4 meals with carbs all the others are straight protein or protein with some fats.

[IceDragon]

Sorry I hadn't popped in before oval but I didn't realise it was here.

I'm not as experienced as these other guys but have you ever though of incorporating plyometrics into your routine - or even Tabata principle workouts?

[oval61251]

Originally Posted by IceDragon

Sorry I hadn't popped in before oval but I didn't realise it was here.

I'm not as experienced as these other guys but have you ever though of incorporating plyometrics into your routine - or even Tabata principle workouts?

never even heard of it so no, care to explain please?

[IceDragon]

Originally Posted by oval61251

never even heard of it so no, care to explain please?

I've just started using plyometrics myself but the general idea is that you keep the heart-rate up and increase the intensity of your strength training. Things like jump squats, sprints, clap-push-ups all help keep your heart-rate up there and burn far more calories. I'll find an article about it if you like? I vaguely remember posting one a while back...

As for Tabata, it's supposed to be short, quick and brutal. 8 rounds of 20 second sprints followed by 10 seconds of rest, lasts about 20 minutes in all and it's exhausting. I'll be trying to get a workout like that in sometime this week but an article I found useful is here.

[oval61251]

Originally Posted by IceDragon

I've just started using plyometrics myself but the general idea is that you keep the heart-rate up and increase the intensity of your strength training. Things like jump squats, sprints, clap-push-ups all help keep your heart-rate up there and burn far more calories. I'll find an article about it if you like? I vaguely remember posting one a while back...

As for Tabata, it's supposed to be short, quick and brutal. 8 rounds of 20 second sprints followed by 10 seconds of rest, lasts about 20 minutes in all and it's exhausting. I'll be trying to get a workout like that in sometime this week but an article I found useful is here.

Tabata sounds like HIIT, I will give this a go around, thanks

[IceDragon]

Originally Posted by oval61251

Tabata sounds like HIIT, I will give this a go around, thanks

Anytime.

[strawser9]

We had the chat yesterday, but just a follow up:

Get rid of all those shakes. Keep your post workout shake, and maybe one other. You need protein, but 250g of solid protein from steak, eggs, and chicken beats 400g from whey protein any day of the week.

Make your biggest meals your first of the day and your post workout meal (not shake). If they happen to be the same, make it extra big; More carbs, more protein.

Look into some BCAA's in the morning, since you're training as soon as you wake up. It won't replace pre workout nutrition, but it should help you get by. Something like Xtend from Scivation or MRM's BCAA + G.

Go the extra mile, if its worth it to you. It might be easier to throw a cup of protein powder in a bag and take it to work, but would it really be that much harder to cook chicken ahead of time and throw that in a tupperware container with an icepack?

[oval61251]

Originally Posted by strawser9

We had the chat yesterday, but just a follow up:

Get rid of all those shakes. Keep your post workout shake, and maybe one other. You need protein, but 250g of solid protein from steak, eggs, and chicken beats 400g from whey protein any day of the week.

Make your biggest meals your first of the day and your post workout meal (not shake). If they happen to be the same, make it extra big; More carbs, more protein.

Look into some BCAA's in the morning, since you're training as soon as you wake up. It won't replace pre workout nutrition, but it should help you get by. Something like Xtend from Scivation or MRM's BCAA + G.

Go the extra mile, if its worth it to you. It might be easier to throw a cup of protein powder in a bag and take it to work, but would it really be that much harder to cook chicken ahead of time and throw that in a tupperware container with an icepack?

I just ordered some of that yesterday. Alright, so here is where I am at. According to fit day my BMR is 2145 and I am taking in 2085 (-60 calories)and I burn 327 calories in 1 hr at the gym and 135 calories running in 1 mile (5mph), so I hit that 3 days a week thats 1563 calories burned a week. On my off days Tue/Thur/Sat/Sun I would run 3 miles at 429 calories or 1956 calories in a week with a grand total of a 3519 deficit. I guess my question is does the rule of having a deficit of 3500 calories apply? Does what I posted above suit me well?

I also changed my diet a bit:

Gym first thing in the morning

Post Workout shake 40g carbs 50g Whey pro

Meal 2

40g carbs 50 pro 15g fat

Meal 3

40g carbs 50pro 15g fat

Meal 4
Veggies 50g pro

Meal 5
veggies 50g pro

Meal 6
50g pro 15g fat

All protein is coming from eggs or meat minus the Whey post workout. All carbs are complex, and the fats are EFAs or nuts.

[IceDragon]

Don't forget stretching or you'll end up as stiff as a plank like me

Diet looks better, though. You could always incorporate some fruit in there somewhere, maybe early morning if you're worried about the carbs?

[oval61251]

Originally Posted by IceDragon

Don't forget stretching or you'll end up as stiff as a plank like me

Diet looks better, though. You could always incorporate some fruit in there somewhere, maybe early morning if you're worried about the carbs?

Love it, thanks for the reply Ice

[Critical Mass]

You're doing good brutha. Keep on keeping on.

[strawser9]

Originally Posted by Critical Mass

You're doing good brutha. Keep on keeping on.

Second this opinion.

just follow what you've posted any you'll be on your way.