Easterling

4 months ago I was 240 pounds. Now I am 182 pounds.

My workout plan was all about burning the fat, I had no intentions of building muscle at the moment, but now I do.

Anyway, I researched my stuff and finally I came up with a plan.
My calorie intake was about 1000-1600, mostly 1400.
I ate breakfast at 8:30 am, about 600 cals in take, I was very picky on which I eat, mostly it was cereal with milk, orange juice and an apple. Lunch was at 12:00pm-12:30pm, White rice with sardines, and green tea. Dinner was before 6pm (following the medieval way), I ate at 5:00-5:30pm, Again green tea, white rice, and sardines.

I knew that eating dinner at that time would give me energy for the upcoming workout, because I workout at 7:00pm. Ive done my research, after 7:30pm you burn calories (I forgot the reason) that is why I choose to workout at that time and not eat at that time.

The first two months, It was nearly the end of school, and I was a bit more active. I played about 45 minutes of tag football, followed by a 45 minute workout at night.

First 2 months my workout plan was:
Monday: 45 minutes of football in the afternoon, 20 minutes of cardio machine at the evening, 25 minutes of weight lifting (biceps,triceps,chests) after the 20 minute cardio.

Tuesday: 45 minutes of football (I had no choice, I was forced to play), REST TIME

Wednesday: 45 minutes of football, 20 minutes of cardio, 25 minutes of weight lifting (my full back)

Thursday: REST, 45 minutes of football

Friday: 45 minutes of football, 20 minutes of cardio, 25 minutes of weight lifting (my abs and obliques)

Saturday: Rest

Sunday: Rest
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The next 2 months, My workout plan changed, my diet remained the same. Except for my diet, I am eating a wide variety of foods and still watching my calories.

During the first 2 months, I dropped 40 pounds! I also felt stronger, I was able to lift more weights. Then Now I thought at 200 pounds, It is best to tweak my workout plan so I can build muscle. School has ended and I slowed down my cardio workouts.

Monday: 10 minutes of cardio (mostly running), 45 minutes of lifting weights, Biceps/Forearms
Tuesday: Biceps, 10 minutes of cardio
Wednesday: REST
Thursday: 10 min of cardio, Triceps/Chests/My Upper back
Friday: 10 min of cardio, Abs/Obliques/My lower back
Saturday and sunday: Rest

I went from wearing 2XL's to Mediums. at 182 pounds, I feel like I really need to change my diet now, and workout plan I think.

That's my story

Big Guns

Nice work. Sardines won't build much muscle for ya. Just eat protein at every meal and at least 5X/day.

Easterling

Thanks! Hey is my plan good? This is my 3d day on eating 6 meals of high protein diet a day and working out 4 times a week.

I eat 6 meals a day, Each meal has an 2 hour and 55 minute- 3 hour interval.

Someone said I should do my bodyweight x 1.5= (182x1.5=273 grams of protein a day, since I am only 16 and it helps) So I am doing that, Calories are about 1800-2300, I hope so .

I have 1-3 servings of fruit each day, and 1-4 cups of 8 oz of orange juice (calcium).

I try and not eat foods with a lot of fat in them, It seems that my stomach gets bigger then gets smaller, maybe its the food and water, I drink like 2 gallons of water a day .

As far as my workout schedule, I am pretty sure I am doing a good workout routine. I extended it to 50-55 minutes because the rest times don't count.

Malley

Was you at 240 and your intake was 100-1500? If so thats way to low. You dropped alot of weight very fast, and thats really not a good thing. However dont let me take away what you have did because it takes alot of determination to do what you have done! Just be careful putting yourself in that type of deficit, you will sacrifice alot of muscle.

Easterling

yep, and i did not loose any muscle, because I got stronger along the way. plus teenage kids don't loose muscle mass unless the intake is like 300 calorie 1 meal a day.

Yep and now I am on a high protein diet, 6 meals a day, working out 4 times a week. This is my 5th day of my high protein diet, and im working out tonight, my 4th and last workout of the week.

XiL3

You lost lean body mass, it's impossible that you didn't. However, that's some incredible work right there. You got stronger because of neurological adaptation not because of muscle gain.

Boki

ya dood xiles right, but good job loosing the uneeded weight

strawser9

That is false. It is much harder to lose solid muscle, but it can and will happen. Notice how skinny cross country kids are? Its not just because they have those genetics...its because they run a lot and don't eat enough.