Want to introduce myself and ask for some help/critiquing

  1. New Member
    gsteclipse97's Avatar
    Join Date
    May 2004
    Age
    32
    Posts
    116
    Rep Power
    186
    Level
    9
    Lv. Percent
    60.23%

    Want to introduce myself and ask for some help/critiquing


    Hello I have lurked the board for a bit and would like to introduce myself. I am 22 years old, 6'2", 200-204 lbs, and 20-21% bf (digital caliper). I was always in pretty good shape in high school, played basketball, but over the years i packed on the pounds. About 3 months ago I was 230 lbs and about 30% bf. I am currently trying to cut another 5-8% off in the next 4-5 weeks and have hit somewhat of a plateau and ask for help.

    My diet:

    7:30 - 1 cup oatmeal or cereal and about 5 oz. non fat milk w/scoop whey
    10:00 - some kind of vegetable or fruit snack
    1:00 - lunch of chicken or fish with a salad or a vegetable and sometimes a cup of brown rice or another carb.
    5:00 - pre workout snack on way to gym, usually a protein bar since im driving.
    6:00-7:00 - workout
    7:00 - post workout shake of water, 2 scoops whey, and either oats or dextrose for carb.
    8:30 or 9:00 - dinner which is similar to lunch but no carb
    11:00 or 11:30 - 1 cup non fat cottage cheese

    My training:
    Mon, wed, fri - cardio, 30-40 min of non stop cardio keeping heart rate between 140-150.
    Tues, thurs, sat - weights

    Basically over the last few weeks the weight loss has slowed/stopped and I am asking for any advice or critiquing that you guys might see that could help me out.

    Thanks a lot.

  2. New Member
    Cogar's Avatar
    Join Date
    Sep 2003
    Posts
    387
    Rep Power
    329
    Level
    17
    Lv. Percent
    12.79%

    People hit plateaus. You might change your exercise routine for a week or two. The change may make a difference.

    Your diet looks good, although I would add some protein to your 10:00 am meal. You might consider adding up your calories for a week and dividing them into carbohydrates/protein/fat. If the ratio is not 40/40/20 or thereabouts, you might want to consider adjusting your diet slightly as well.

    Based on your schedule, I suspect you are not getting enough sleep. Make sure you are getting 8 hours a night minimum. You need enough rest so your body can build muscle, which is metabolically active (good).
  3. New Member
    gsteclipse97's Avatar
    Join Date
    May 2004
    Age
    32
    Posts
    116
    Rep Power
    186
    Level
    9
    Lv. Percent
    60.23%

    Thanks a lot Cogar. Yea i planned on changing things up a bit exercise wise starting today. I am going to start keeping better track of my calories again also. For my 10am snack what kind of protein do you suggest, some whey, cottage cheese, or somethin else? As far as sleep yea i would say mon-fri i get 6 or so hours of sleep, and then fri and sat i get 8-9 each nite usually.
    •   
       

  4. Board Supporter
    DieTrying's Avatar
    Join Date
    Apr 2003
    Age
    31
    Posts
    909
    Rep Power
    12959
    Level
    27
    Lv. Percent
    73.85%

    Cogar's advice was solid. Only thing that really stood out to me is that eating a meal at 1:00, and eating nothing but a protein bar before your 6:00 workout is a lot of time to go without some cals. Maybe try cutting out the protein bar all together and eating some cottage cheese or casein protein with some oats around 4:30. Either way, if you're dieting I would stay away from protein bars (I don't even eat them when bulking). Most of them are a ****ty source of nutrients, and a lot of companies BS about the calories.

    If you've been doing the same thing for a long time, try changing things up. You're body likes changes, as long as they are not too too drastic.
  5. New Member
    gsteclipse97's Avatar
    Join Date
    May 2004
    Age
    32
    Posts
    116
    Rep Power
    186
    Level
    9
    Lv. Percent
    60.23%

    Thanks for the info. Yea I usually try to eat a decent sized healthy lunch because its hard for me to eat a full meal at 4:30 because I am getting ready to leave work and head straight to the gym. I think I will try to buy a container of cottage cheese or non fat yogurt to leave at work and try and eat that instead.
  6. New Member
    Cogar's Avatar
    Join Date
    Sep 2003
    Posts
    387
    Rep Power
    329
    Level
    17
    Lv. Percent
    12.79%

    Quote Originally Posted by gsteclipse97
    Thanks a lot Cogar. Yea i planned on changing things up a bit exercise wise starting today. I am going to start keeping better track of my calories again also. For my 10am snack what kind of protein do you suggest, some whey, cottage cheese, or somethin else? As far as sleep yea i would say mon-fri i get 6 or so hours of sleep, and then fri and sat i get 8-9 each nite usually.
    You are welcome. Whey, lowfat cottage cheese, a can of tuna (small or standard), a small chicken breast, etc. would all work fine as a protein source. The quantity depends in part on the amount you need to achieve the carb/protein/fat ratio you want for the day.
  7. New Member
    gsteclipse97's Avatar
    Join Date
    May 2004
    Age
    32
    Posts
    116
    Rep Power
    186
    Level
    9
    Lv. Percent
    60.23%

    ok so i think i will bring some cottage cheese or some tuna to work for my 10 snack and maybe some yogurt and granola for my 4:30 so that i can get some carbs and protein before workout.
  8. Board Supporter
    DieTrying's Avatar
    Join Date
    Apr 2003
    Age
    31
    Posts
    909
    Rep Power
    12959
    Level
    27
    Lv. Percent
    73.85%

    Quote Originally Posted by gsteclipse97
    I will try to buy a container of cottage cheese or non fat yogurt to leave at work and try and eat that instead.
    Theres a big difference between cottage cheese and yogurt. Look at the labels and compare..
  9. New Member
    gsteclipse97's Avatar
    Join Date
    May 2004
    Age
    32
    Posts
    116
    Rep Power
    186
    Level
    9
    Lv. Percent
    60.23%

    yea i know there is a difference, either one i purchased would be non-fat, i know the cottage cheese has no carbs and more protein, but i would be eating one cup and it would be early enough in the day where i would burn the carbs that i didnt think it would hurt. oh well i will just stick to cottage cheese then
  10. New Member
    Cogar's Avatar
    Join Date
    Sep 2003
    Posts
    387
    Rep Power
    329
    Level
    17
    Lv. Percent
    12.79%

    Yogurt is OK as long as you know it is mostly carbs and you make sure its nutrient breakdown works into your diet plan.
  11. Board Supporter
    willieman's Avatar
    Join Date
    May 2004
    Age
    50
    Posts
    270
    Rep Power
    263
    Level
    15
    Lv. Percent
    14.38%

    What kind of routine are you doing lifting wise...heavy, high reps???
  12. New Member
    gsteclipse97's Avatar
    Join Date
    May 2004
    Age
    32
    Posts
    116
    Rep Power
    186
    Level
    9
    Lv. Percent
    60.23%

    I am doing a three day split, heavy weight, 8-10 reps, and 3 sets. I lift hard, I lift as if I was trying to bulk and not cut. I feel I have my weight lifting down for my routine, I can see big differences in my body from three months ago. My weaknesses are my slow metabolism, my diet because even though I eat healthy somedays I will fail to count my calories and will go over some, and maybe my cardio because I might not be doing enough a week for the amount I want to lose in the timeframe.
  13. Board Supporter
    willieman's Avatar
    Join Date
    May 2004
    Age
    50
    Posts
    270
    Rep Power
    263
    Level
    15
    Lv. Percent
    14.38%

    Quote Originally Posted by gsteclipse97
    I am doing a three day split, heavy weight, 8-10 reps, and 3 sets. I lift hard, I lift as if I was trying to bulk and not cut. I feel I have my weight lifting down for my routine, I can see big differences in my body from three months ago. My weaknesses are my slow metabolism, my diet because even though I eat healthy somedays I will fail to count my calories and will go over some, and maybe my cardio because I might not be doing enough a week for the amount I want to lose in the timeframe.
    since you have been lifting heavy for some time you might want to switch up a little, and lift a little lighter with higher reps...say12-15 range..
  

  
 

Similar Forum Threads

  1. Wanted to introduce myself.
    By elgallo in forum General Chat
    Replies: 3
    Last Post: 01-09-2006, 05:41 PM
  2. Want to introduce myself....just joined!
    By AGELESS in forum General Chat
    Replies: 13
    Last Post: 06-20-2005, 05:38 PM
  3. Wanted to introduce myself
    By J1Q in forum General Chat
    Replies: 11
    Last Post: 11-30-2004, 03:53 PM
  4. Just wanted to introduce myself...........
    By BigBody in forum General Chat
    Replies: 5
    Last Post: 07-11-2004, 12:20 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in