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.