First post here! I want to give someone a rundown and get some feedback on what I been doing.
Last year, I weighed 255 pounds. I got a gym membership and started throwing around weights 3 days a week, and running for about 40 minutes the other three days a week. I wasn’t “dieting” but I was just making better decisions on food. Cut out fast food, soda, and actually went pescatarian.
One year later I gained a significant amount of strength and lost 25 pounds. And weighed in at 230.
At first I could barely lift a 10 pound Dumbbell, now I lift 20-25 pounds (3 sets of 8)
I started benching 30 pounds (not including the bar)
Now I’m benching a plate on each end.
Today I deadlifted 205 pounds.
Okay you get the idea.
I was a little happy, but I started seeing all these transformation articles that people lost over 100 plus pounds and gained lots of muscle in a year.
When I look in the mirror I still have a huge gut and huge love handles and I’m unhappy about it. If i flex i have a little bicep bump and tiny tricep cut. So I decided to up my game plan this week to try to really cut down on the body fat that plagues me.
My current plan:
Monday - leg day + 30 minutes of cardio
(The way I do cardio is weird so let me break it down here. I step on the treadmill for 3 minutes at 3.5 mph, then I bump it to 6.5 mph and jog for 3 minutes, by which time I’m tired so I go back down to 3.8 mph. After a minute I’ll up the incline to 4, and briskly walk until I’m ready to go again, I’ll usually sprint at 8.5 mph for 1 minute, then go back down to that walk, then incline, then jog. I’m basically just doing all that I can for 30 minutes and I usually burn about 300 calories from the session, and ALWAYS after weightlifting.
Tuesday - chest, triceps, shoulders + 30 minutes of cardio
Wednesday - back and bi’s + 30 minutes of cardio
Thursday - legs + 30 minutes of cardio
Friday - chest + 30 minutes of cardio
Saturday - back and Bi + 30 minutes of cardio
Sunday - a short Ab workout, and if I’m feeling it, cardio, either only 15 minutes, the full 30, or not at all and use this as a rest day.
Diet:
I intermittent fast 3 days a week.
16:8 method, I’m up early at 530am for work so my first meal is at 1030am, work ends and I hit the gym, and have my post workout/ dinner immediately after and my 8 hour eating window ends at 6pm. I also incorporate ACV in the morning and at night on these days.
The other days a week my meals will usually be something like:
Breakfast - protein powder with soy milk (300 calories 30g protein)
Lunch - 1 can of 24g of protein tuna on 1 slice of 100 percent whole grain whole wheat toast, and 23 cashews.
Snack, pure protein bar (200 calories 21g protein)
Dinner - 4oz salmon, 10 asparagus spears, 1 cup of broccoli florets and 1 cup of bone broth.
So I only did this new plan for 1 week so far, and I went from 230-220 pounds.
Now I’m worried I might be losing too much or doing too much. Note: I’m never starving (even when I intermittent fast bc I ingest a dumb amount of protein to keep me full.)
Thoughts? Holes? Warnings?
Btw 28 yr old male.
Last year, I weighed 255 pounds. I got a gym membership and started throwing around weights 3 days a week, and running for about 40 minutes the other three days a week. I wasn’t “dieting” but I was just making better decisions on food. Cut out fast food, soda, and actually went pescatarian.
One year later I gained a significant amount of strength and lost 25 pounds. And weighed in at 230.
At first I could barely lift a 10 pound Dumbbell, now I lift 20-25 pounds (3 sets of 8)
I started benching 30 pounds (not including the bar)
Now I’m benching a plate on each end.
Today I deadlifted 205 pounds.
Okay you get the idea.
I was a little happy, but I started seeing all these transformation articles that people lost over 100 plus pounds and gained lots of muscle in a year.
When I look in the mirror I still have a huge gut and huge love handles and I’m unhappy about it. If i flex i have a little bicep bump and tiny tricep cut. So I decided to up my game plan this week to try to really cut down on the body fat that plagues me.
My current plan:
Monday - leg day + 30 minutes of cardio
(The way I do cardio is weird so let me break it down here. I step on the treadmill for 3 minutes at 3.5 mph, then I bump it to 6.5 mph and jog for 3 minutes, by which time I’m tired so I go back down to 3.8 mph. After a minute I’ll up the incline to 4, and briskly walk until I’m ready to go again, I’ll usually sprint at 8.5 mph for 1 minute, then go back down to that walk, then incline, then jog. I’m basically just doing all that I can for 30 minutes and I usually burn about 300 calories from the session, and ALWAYS after weightlifting.
Tuesday - chest, triceps, shoulders + 30 minutes of cardio
Wednesday - back and bi’s + 30 minutes of cardio
Thursday - legs + 30 minutes of cardio
Friday - chest + 30 minutes of cardio
Saturday - back and Bi + 30 minutes of cardio
Sunday - a short Ab workout, and if I’m feeling it, cardio, either only 15 minutes, the full 30, or not at all and use this as a rest day.
Diet:
I intermittent fast 3 days a week.
16:8 method, I’m up early at 530am for work so my first meal is at 1030am, work ends and I hit the gym, and have my post workout/ dinner immediately after and my 8 hour eating window ends at 6pm. I also incorporate ACV in the morning and at night on these days.
The other days a week my meals will usually be something like:
Breakfast - protein powder with soy milk (300 calories 30g protein)
Lunch - 1 can of 24g of protein tuna on 1 slice of 100 percent whole grain whole wheat toast, and 23 cashews.
Snack, pure protein bar (200 calories 21g protein)
Dinner - 4oz salmon, 10 asparagus spears, 1 cup of broccoli florets and 1 cup of bone broth.
So I only did this new plan for 1 week so far, and I went from 230-220 pounds.
Now I’m worried I might be losing too much or doing too much. Note: I’m never starving (even when I intermittent fast bc I ingest a dumb amount of protein to keep me full.)
Thoughts? Holes? Warnings?
Btw 28 yr old male.
from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177217651&goto=newpost
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