need some guidance
- 12-05-2008, 02:46 PM
need some guidance
i am trying to get in shape..like most people haha.
i am hitting the gym mon-fri+sun(only cardio on sunday)
mostly because i am not working, and really have nothing to do so i want to go to the gym daily. with one day rest.
so basically i am pretty heavy...210lbs and 5'6. its embarrassing to even write that, but i have to start somewhere. i just started to seriously exercise and eat better about 2 weeks ago. i don't know how much weight i have lost because i don't use a scale. i think i can determine my progress by my body's shape and..well, we all know our own bodies. so i just wanted to know if this is right, or if i'm doing it all wrong...i've researched a bit, but here goes.
mondays- legs (weighted squats and lunges, and leg press),abs (crunches and leg lifts until failure) 20 mins cardio
tuesday- chest (bench press, db flyes, 3 times 15 reps), 20 mins cardio.
wednesday- back (mid row machine, lat pull down, 3x15) and back extensions til failure( only because it feels like my weakest part and i cant do 15 reps ) abs, and then 20 mins cardio.
thursday- arms, (curls, tricep dips, etc. 3x15) 20 mins cardio.
friday - shoulders, (various db exercises and shoulder press on machine) abs, 20 mins cardio.
sunday - an hour of cardio, treadmill, elliptical, bike. 20 mins each.
all my cardio is done on the treadmill with varying intensity, start off walking, jog a bit and sprint for a bit, back to walk,etc.
i do this all on an empty stomach while pounding back lots of water. within a half hour of the workout, i am home and drink my shake..which brings me to my diet:
shake - protein powder i picked up a gnc, with 1 banana, 1 cup of rice milk. i threw in 2 very tiny frozen strawberries, but i have a feeling i should cut that out.
1 hour later then eat my plain corn flakes cereal, with fiber buds, and a green tea.
2 hours after that is lunch and i eat a half cup of brown rice, with 3/4's a can of tuna.
2 hours later, a bit of sunflower seeds and almonds.
2.5 hours is dinner, chicken or tuna with a salad. lettuce, cucumber and tomato..only dressing is lemon, and a pinch of salt.
and about 2 hours before bed i'll eat a bit of plain yogurt.
i am thinking that i need more calories, but i am not feeling tired or too hungry...i was eating like a lunatic before, so i do kind of feel hungry but i know to drink some water and it helps til my next scheduled meal.
i am an endomorph (i guess thats obvious, haha)
i signed up a fitday.com, and in my daily meals was given 18% fat, 40% carbs, 42% protein...but only 1,052 calories. i know thats probably low, but i dont know what to do really. i don't know what to add and where. i know carbs are my enemy, so i'm trying to stay away from those. i'm just kind of lost and have no idea if this is right.
anyways, please tell me if i should be doing anything different. i appreciate all the help and thank you very much in advance.
- 12-05-2008, 07:50 PM
You're trying to do too much too soon, and going about everything the wrong way.
Notes (please don't take offence to this; it's just me being honest):
* You're not eating nearly enough. 1000 calories is way too low to lose fat on, and your body is more likely to hold onto as much as it can with what is essentially "starvation calories" for someone of your size and activity level (hell, I eat 3-4 times MORE than that, with an activity level LESS than that, and I lose bodyfat; extremely low calories are NOT necessary!)
* Carbohydrates are NOT your enemy; if you don't eat enough, then your body cannot metabolize fat properly.
* There is no need to cut your post-training shake out. This is necessary. You WANT simple sugars (and protein) as soon as possible post-training, to aid in the recovery process.
Tips for Diet for Fat Loss
1. First, you needs to work out what your MAINTENANCE calories are (There are various methods and equations that you can use to calculate this; most take into account current body mass, height, and activity level). Then, to lose fat, you needs to make sure that you're having up to 500 calories LESS than maintenance. Depending on how fast or slow you lose the fat, you can adjust and tweak her calorie intake each week.
2. Eat every 2-3 hours after waking. This helps keep the metabolism going throughout the day, as well as keeping insulin levels stable (so, you can see that 3 meals is simply NOT enough, even small portions).
3. EVERY meal should have complex carbohydrates [CHO] (i.e. kumara, rice, oats, etc.), QUALITY LEAN protein (chicken breast, fish, tuna, salmon, lean beef, egg whites, etc.), and FIBROUS CHO (i.e. vegetables, green ones in particular).
4. Drink 4.5 litres of water per day. This will help keep the system clean.
5. It has been proven that TWO servings of DAIRY per day helps lose MORE fat than if one avoids it altogether.
6. Do NOT avoid fat (The only fat you should be avoiding is Saturated fat and Trans fats). You NEED fat in your diet, as fat plays major roles in energy metabolism and other parts of your body (Wardlaw & Hampl, 2007). Make sure to have at least 30 grams of GOOD fats (i.e. flaxseeds or flaxseed oil, fish oils, peanut butter, nuts - especially almonds and walnuts, hempseed oil, olive oil, etc.) per day (i.e. this is ~2 tbsp of flaxseed oil or peanut butter).
7. Don't drink tea or coffee. Try drinking GREEN tea instead; it helps with thermogenesis, and is especially good if you take it one hour before doing cardio first thing in the morning.
8. Don't drink alcohol. Alcohol has NO nutritional value and is full of calories.
9. Minimize adding salt to food. Instead, flavour a meal with herbs and spices (i.e. ginger, cumin, cayenne pepper, curry powder, chilli powder, and garlic all help thermogenesis a bit).
10. The only sugar needed on a regular basis is the NATURAL sugars found in food; these are mostly found in fruit. Too much sugar plays havoc with insulin levels and these should be as stable as possible throughout the day. The best time to be having sugar is straight AFTER a RESISTANCE workout, when the body is trying to replenish muscle glycogen stores (Burke, 2006).
11. Do NOT avoid CHO. You NEED at least 50-100 grams of CHO per day for your body to burn fat effectively. A good guideline is to have at least 1 gram of CHO per kg of body mass per day as a MINIMUM (Burke, 2006).
12. Eat most food as 'natural' as possible. This means fresh fruit and vegetables, meat, grains, etc. Try not to eat too much packaged food, as it is full of extra calories and sugar.
13. Most importantly, remember that it IS OK TO CHEAT every now and then. Actually the body NEEDS cheat meals and days (1-2 a week will get results; I have 3-4 x 4000-8000 calorie days, and I am only 110 pounds!). By throwing all the guidelines I have just mentioned above out of the way and having a day where you eat what you wants, it helps; and it will also help prevent your body from going into starvation mode (if it does this (as I mentioned, the calories you are attempting to live on right now is pretty much this for you), the body will battle you to hold onto the fat as much as it can; and that's the last thing wanted). If you prefers NOT to 'cheat', then adding in 1-2 higher CALORIE days (i.e. go up to Maintenance, or even Bulking, or even slightly higher), with the extra calories coming from quality COMPLEX CHO, you should be ok.
Supplements should NOT be a big deal, as most fat loss can be done through simply eating the right food at the right time (and, as a beginner, is NOT necessary for you). And unless everything that yo're doing is already done to ensure the maximum results in the timeframe that you want to achieve it in, and then supplementation should not be the focus. However, there ARE a few supplements that I think are important to any regime:
1. A multivitamin. (Although you should be eating as much of a variety of food as possible, in order to meet the RDI/AI of most nutrients from actual food).
2. Creatine monohydrate. Creatine helps the body to recover faster, as well as aiding in increasing strength levels and lean body mass [LBM].
3. Flaxseed/Hempseed/Fish Oil. This is the GOOD fats. Flaxseed or Hempseed oil is great with breakfast or in protein shakes.
4. Protein Powder. This just helps for the in-between meals, or after the gym, and to make sure that you get enough protein in (You should be having 1-1.5 grams of protein per kg of body mass per day; this is so that muscle loss is prevented, and can even assist in small gains in LBM).
Apart from these 4 'base' supplements, you don't need a lot, especially since you're just starting out. And forget about using fat-burners or thermogenics; they are a waste of time unless you get down to ~15% bodyfat (or less).
* You're attemping too much too soon. Start off at with an exercise programme that you are likely to be able to MAINTAIN and NOT burn out on after a few weeks. You DON'T need to be doing as much as you are.
* Since you're just starting out you need at LEAST 24 hours rest in between each resistance session, to allow your body to recover properly.
* Doing body-part splits is more for advanced lifters. And definitely doing resistance training 5 times a week as well. I would recommend doing 3 resistance sessions a week: Upper Body, Lower Body, and Full-Body, if you want to do that many sessions. Stick to the compound exercises (forget about arms for now, as they get worked during the multijoint exercises).
* You should never spend longer than 45-50 minutes in total lifting (i.e. your session should take that long from the time you walk in to the time you walk out, excluding if you do a warm-up – and this is strictly your own preference); otherwise you become too catabolic and end up losing muscle.
* You will also need to change your weights programme around slightly every 4-6 weeks, just so that your body does not get used to it and stop adapting. This can be as little as changing the order of exercises in a session or the number of sets and/or reps that you do for an exercise (and it only needs to be one exercise changed at a time, small adjustments over the weeks).
I would seriously recommend getting a personal trainer, since they will be able to help you in the direction of your goals.
- 12-05-2008, 08:19 PM
It's okay, push yourself as hard as you can. If you have the motivation, use it. Eat high fiber and high protein. Stay away from sugar and fat.
12-05-2008, 08:46 PM
I know you CAN do it. Commit to a year of training then look for results, it doesnt come overnight. As an endomorph you can build muscle fast, muscle burns fat, while you may not lose weight rapidly, you can eliminate fat by building muscle.JMO
12-05-2008, 11:04 PM
Yes, guys, she can do it. My point was that, since she JUST STARTED EXERCISING AND EATING SERIOUSLY TWO WEEKS AGO, that she should EASE into it. You don't just suddenly do/change everything ALL at once (even an EXPERIENCED trainee does NOT do that!) If one hasn't been exercising regularly, or are not used to such a demanding training regime, then you don't just suddenly go from nothing to the activity level of an athlete (or someone who has been training seriously for years). That's too much pressure and stress on the CNS, and will cause OVERtraining (and possibly burnout) VERY fast. Just looking out for health and well-being as well.
And Knowbull, it is MESOmorphs that gain muscle very quickly; endomorphs gain muscle moderately, but need to be very careful, as fat gain comes with it (more than with the other body types).
12-05-2008, 11:09 PM
12-05-2008, 11:31 PM
And yes, you train right and give it your all, else you're wasting time (although, you're wasting time if your DIET is NOT right and you're training right). But you train right for your LEVEL! A BEGINNER does NOT (and should NOT) start to train at an ADVANCED/elite level. You PROGRESS up to that.
12-05-2008, 11:45 PM
12-05-2008, 11:50 PM
12-06-2008, 03:09 AM
12-07-2008, 09:43 AM
wow. thanks Guejsn and everyone else.
i will see what i can do about a trainer. and i have to eat more... just have to figure it out. thanks again.
12-07-2008, 02:14 PM
A dietician may be useful to go and see re diet (if the personal trainer cannot help in that area - many are not qualified to give more than the basic generic suggestions).
Good luck in your endeavours
12-07-2008, 03:12 PM
12-07-2008, 03:32 PM
12-07-2008, 04:05 PM
also, would love to speak to a nutritionist, dietician, or trainer, but i don't have the means to do so at the moment. thats why i'm doing my research and what not online.
i am looking to do the 40/40/20 (protein/carb/fat), and see if it works for me. maybe doing 45/35/20.
thanks again...really appreciate the insight.
12-07-2008, 05:18 PM
12-07-2008, 06:53 PM
Since you are a beginner I would recommend a training regime more like this:
Monday - HIIT Cardio
Tuesday - Gym Full-Body
Wednesday - HIIT
Thursday - Gym Full-Body
Friday - HIIT
Saturday - DAY OFF
Sunday - DAY OFF
MORE IS NOT ALWAYS BEST!!!
No, not "recalcuate your diet according to progress". You need to be eating MORE, PERIOD. At least TWICE as much as you are now! As for diet, just get it sorted FIRST, before ANYTHING else (otherwise all your training efforts will be wasted anyways).
If you don't have the means, then something I would suggest you invest in (doesn't cost much) and read is Tom Venuto's Burn the Fat, Feed the Muscle e-book. It is highly informative, and you will get MOST of what you need to know (especially re diet) in there (as well as calculations, etc.)
12-07-2008, 07:17 PM
the only issue i would have with this is your post workout shake. carbs - fast digesting ones will kick you out of GH maximization, so a shake that consists of low/no carbs, but protein and a tablespoon or two of peanut better would be more ideal.
this is definitely the FASTEST SAFEST way to get in shape. IMO.
12-07-2008, 07:50 PM
12-08-2008, 07:33 AM
i will definitely find that book. that schedule looks great to me. and a full body workout is kind of new to me. i would do upper body and then squats, lunges, deadlifts, correct? no cardio. i will try to find some examples of full body routines. that sounds like its going to be a load off my shoulders, considering i was trying to overload myself before. and i am at fitday.com trying to figure out my diet at the moment. it's a bit of a pain, but i'll thank myself later. and thank you again!
12-08-2008, 07:35 AM
12-08-2008, 01:58 PM
basically, total body is picking one compound movement per body part, split into :
biceps and upper back are the same movement, so 6 exercises total - either chin ups or pullups for biceps/upper back - you can use the assist machine. make sure your two workouts are different in movements, and remember that less rest/speed of movement is as important as weights used with regards to GH output.
if you need anything, feel free to PM me.
12-08-2008, 05:42 PM
12-09-2008, 02:07 PM
1. Barbell Squats 3 x 10-12
2. Deadlifts 3 x 10
3. Barbell Bench Press 3 x 10
4. Dumbbell Shoulder Press 3 x 10-12
5. Dips 3 x 10-12
6. Calf Raises 3 x 12
7. Abs - 100 reps in total of any 'ab' exercise
Notes - 60-90 seconds recovery between sets. You can do as either a) do all of Exercise 1 and then move to exercise 2; or b) do as a circuit (i.e. do exercise 1, then exercise 2, and so on, until exercise 7; and then repeat 3 times), with a short recovery (i.e. 30-60 seconds) between exercises, and a longer one (i.e. 90 seconds) at the end of each circuit.
As for diet, just take into account the notes I made. Bascially you need to work on eating MORE, period, at the moment!
Personally, I would make your own shake. Suggestions of things that can be put in it (make sure that you have at least 30g of protein and 30-50g of simple carbohydrates):
* Protein (at least 30g of protein per serve of protein powder)
* Dextrose (at least 30-50g carbohydrate)
* Fruit (i.e. bananas, etc.)
* Frozen berries (i.e. blueberries, raspberries, etc.)
12-09-2008, 03:40 PM
Carbohydrates should be eaten before, during and after exercise. The one exception is athletes who are weight training for muscle and strength building effects. These people should wait an hour after exercising before they eat to avoid interference with the growth hormone elevating effects of intense exercise.
Wait about one hour after weight training to consume your post-training meal. Studies show that if you train hard for about 1 hour, your growth hormone and testosterone levels will reach a peak. However, if you eat during and right after training, this will reduce the hormone response.
12-09-2008, 04:53 PM
12-09-2008, 04:59 PM
12-09-2008, 06:28 PM
as for diet, i have created a meal plan, a few actually, that are about 1855 calories...spread out so i'm eating 6-7 times a day, every 2-3 hours. i know i'll have to re-adjust the calorie intake once i lose a few pounds of fat. sound right? i hope.
12-09-2008, 06:29 PM
12-09-2008, 06:43 PM
1 - through testosterone
2 - through growth hormone
carbs cut down growth hormones ability to work in a maximal fashion. carbs do not do that to testosterone.
my suggestion is to limit carbs post workout to get growth hormone working for you, as it is the bodies best fat burner.
Guejsn's idea springs from raising muscle as fast as possible - testosterone, and if your diet doesn't change, your body will have to burn fat to fuel those new muscles.
Two different pathways, same end results. does that clarify this a bit?
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