Need some guidance.

lolsl

lolsl

New member
Hey guys.im 5'9 and currently weighing at 236lb. Ive always been the husky type and am really sensitive to carbs. I have been weight training on and off for sometime now. Mainly for strength but im tired of looking fat and would like to meet my abs. lol. I have some knowledge but would like your guys input and advice on what kind of training i should do. Also would like some critique on what parts i should hit more. Ive always been complimented on how big my arms are, but i would like to get rid of my huge belly. About two years ago i was at 175lb but gained all that weight back because i lost direction and even though i was called "skinny" i still couldnt see my abs. Currently i am doing full body workouts with minimal cardio. My current diet is currently in the works but have been eating healthier now. Here is some pics of me. Thanks guys! I appreciate it!
 

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ChefJoey said:
Details on your diet? This is certainly where I would begin.
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Thanks for replying!

My diet as of now is the following:

7am - 2 hard boiled eggs, 1 cup yogurt, 1 cup coffee, whey protein shake.

11am- salad with grilled chicken and an orange.

4pm- preworkout drink , then workout.

530pm - post whey protein shake.

630pm- Fish , chicken , beef , or park ,white rice, some veggies

This is my usual routine. I usually sleep around 1130 then get up at 5am . I really try to stay away from starch . Thanks in advance!
 
What is your current workout routine? You are another perfect candidate for HIIT. (High intensity interval training). Do some research on that and add it into your routine 2-3 days a week.
As far as diet, I'm far from an expert, but how are you making your shakes? They can be very high calorie. Find a low cal shake you can make with water, the rest looks fine.
 
Wrivest said:
What is your current workout routine? You are another perfect candidate for HIIT. (High intensity interval training). Do some research on that and add it into your routine 2-3 days a week. As far as diet, I'm far from an expert, but how are you making your shakes? They can be very high calorie. Find a low cal shake you can make with water, the rest looks fine.
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For the past month ive been doing full body workouts with 30 min cardio beginning of my workout (eliptical, stairclimber , bike, walking incline) . I recently switched back to working two muscle group every gym session with the same cardio routine. I also stopped tracking how heavy i currently can push . Any inputs? I know my workouts suck at the moment
 
Wrivest said:
What is your current workout routine? You are another perfect candidate for HIIT. (High intensity interval training). Do some research on that and add it into your routine 2-3 days a week. As far as diet, I'm far from an expert, but how are you making your shakes? They can be very high calorie. Find a low cal shake you can make with water, the rest looks fine.
Click to expand...

As far as the shakes , i also was taking whey protein . Just bought a tub of carnivore which is low on calories.
 
lolsl said:
Thanks for replying!

My diet as of now is the following:

7am - 2 hard boiled eggs, 1 cup yogurt, 1 cup coffee, whey protein shake.

11am- salad with grilled chicken and an orange.

4pm- preworkout drink , then workout.

530pm - post whey protein shake.

630pm- Fish , chicken , beef , or park ,white rice, some veggies

This is my usual routine. I usually sleep around 1130 then get up at 5am . I really try to stay away from starch . Thanks in advance!
Click to expand...

I'm honestly too lazy to calculate that all out, but do you have an idea how many total calories that is? As well as protein/carbs/fats?

Also, 5.5 hours of sleep isn't much for a regular basis.
 
ChefJoey said:
I'm honestly too lazy to calculate that all out, but do you have an idea how many total calories that is? As well as protein/carbs/fats? Also, 5.5 hours of sleep isn't much for a regular basis.
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I calculated it and it comes out to be around 2200 calories. Yeah i know my sleep schedule sucks. Probably why im retaining so much fat .
 
lolsl said:
I calculated it and it comes out to be around 2200 calories. Yeah i know my sleep schedule sucks. Probably why im retaining so much fat .
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Well good regular sleep is really just a well-being thing. People generally feel much better, but I wouldn't blame it for weight.

A month is not long at all but I honestly think your calories are a little low to begin cutting. When fat loss stalls (and it will), you're going to have to eventually drop cals a little more and you don't leave yourself much wiggle room.

I would start a thread in the Nutrition section about this and we can carry it over there as I think that's where your main focus should be.
 
I see you have a smartphone. Download MyFitnessPal and start tracking calories. Go to IIFYM.com and use the calculators section to calculate how many calories you need to maintain your weight. Next calculate calories for weight loss. The advice for HITT plus lifting is good. Stick to your diet and lifting schedule and remember that this is a "journey" to your goal and not an overnight adventure.
 
^^ good advice here. Just a quick note on IIFYM (if it fits your macris). This is not an invite to eat garbage just because you have met your macro/calorie goals! Once you read more about it you will understand. There are some people out there that will tell you that you can eat shît and reach your goals....they are wrong, especially when it comes to weight loss!! Keep the kitchen tight, and the abs will follow!
 
HIIT

More sleep, and getting a healthy balance of macros is key. Also do High Intensity Interval Training workouts like Hill Sprints or the cardio workout that I recently put on my youtube channel. Low intensity cardio after your weight training for 15 minutes can be helpful as well. Also make sure you are getting some carbs with the post workout drink. Macros should be about 50-60% carbs, 15-25% fat, and 25% protein.
 
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