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mrevansx

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Well, I am new to this site and fairly new to resistance training period. I'm 36, married with four kids and work nights on a compressed work week schedule. In the last year I have lost about 50 pounds. I've dropped from 270 down to 215/220 (it's still bouncing around). I dropped the weight through diet and cardio. So, I had a goal of 220 in mind and when I reached it I was disappointed with my appearance. I was still kinda flabby in the belly and love handles and just soft all over. So two months ago I started resistance training and changed my diet in order to put on some extra lean muscle and hopefully burn off the belly. So far it has not helped one iota. My wife says it is helping, I don't see the results though. I even paid for a trainer to help put together a weight lifting routine. I guess I'm looking for advice and encouragement and any and all replies will be greatly appreciated!
 
:welcome:

first piece of advice, keep a log of pictures and another log of measurements and training accomplishmnts. Its hard to track progress otherwise.

second bit of advice, search your ass off on this site for diet information. I'm a personal trainer, and so are many of hte people on these boards. And, honestly, if you want great help just pay someone to write you a routine, like bobo (board owner) Invalid Link Removed ... its much cheaper, and you're getting information from someone who really knows their stuff.

third, go ahead and post your diet and training routein so we can get an idea of what we can do to help.
 
thanks for the quick response. Here's a quick synopsis of my training and diet. I'm really bad about keeping a food journal so I don't have specifics.
Breakfast: shake (3 scoops protein powder, skim milk, physilium fiber, plain fat free yogurt, fresh fruit...enough to fill a blender) or 4 egg omelettle (turkey, bell peppers, american cheese), fruit juice, whole wheat bagel or 4 slices whole wheat toast
Snack: smoked almonds
Lunch: Grilled turkey and cheese, salad with fat free ranch, skim milk
Pre workout: BSN True-Mass shake with water or skim milk, Nitrix, Amino fuel, nox-plode
post workout: BSN Syntha-6 and cell-mass
Snack: sandwich and fruit
Dinner: Lean meat, vegetable, whole grain carb...I really don't have a fixed dinner but I try to keep it well balanced and heavy on protein
befor bed snack: two cans tuna. or syntha 6 shake
I'm a little sporadic on my times but I try to always have a meal/snack within 2-3 hours of each other. I try hard to never feel hungry or stuffed. Also I have a "cheat meal" once a week where I just have my sugar and fried food fix...sometimes I'll make it a "cheat day" depends on how I feel. I don't really count calories...I just try to stay heavy on my protein and good carbs and cut out the simple carbs and bad fat. Not very scientific but it worked for losing and I hope I can make it work for the toning and building too.
heres my training routine:
Mon:
Chest/Back/abs/cardio
flat bench: 4 sets 15, 12, 8, 6 reps
incline dumb-bell bench: 3 sets 12, 12, 12 reps
cable flies (tri sets): 3 sets 15, 15, 15 reps
super set w/ negative dips:3 sets to failure
Dead lifts: 3 sets 12, 10, 8
Roman chair back extensions: 2 sets 15 reps
super set w/ cable wood choppers: 2 sets (each side) 15 reps
front lat pull down: 2 sets 12 reps each
super set w/ lat pull overs: 2 sets 12 reps each
crunches times 3 sets 30 reps each
cardio X 30 mins...moderate exertion...HR around 140-150
Tue:
Bis/Tris/cardio
standing EZ bar curls: 4 sets 12 reps each
super set w/ pushups: 4 sets to failure
seated dips: 4 sets 15 reps each
rope pull down extensions: 3 sets 15 reps each
super set w/ concentration curls: 3 sets 20 reps
Cardio X 30 mins medium exertion
Weds:
Cardio X 45 low exertion
Thur:
Legs/abs
U-Squat: 2 sets 12 reps each
leg press: 2 sets 15 reps each
leg curls: 2 sets 15 reps each
leg extensions: 2 sets 15 reps each
walking lunges to failure
stability ball crunches 3 sets 30 reps each
Friday:
Shoulders/Cardio/abs
military press: 3 sets 15 reps each
superset w/ upright rows: 3 sets 15 reps each
arnold presses: 3 sets 12 reps each
superset w/ bentover lat raises: 3 sets 15 reps
shrugs: 3 sets to failure
superset w/front to side lat raises: 3 sets 10 reps
crunch machine: 3 sets 30 reps
cardio X 30 mins medium intensity
Sat:
Cardio (and abs if I feel like I should)
cardio 45 mins low intensity
I also play about 3 hours worth of racquet ball a week and my sat cardio is a kickbox cardio class.
I work out at different times depending on my work and break schedule...but it is usually either in the late morning...around 8:30 or late night...around 9:30 or 10:00
 
Welcome and make sure to look around and read the FAQ's as they have a ton of information. You and I have a lot in common as well and this place helped me so I know it'll help you too.
 
Welcome. Fitday.com is a great free resource for tracking your diet, Check it out. Congrats on all your progress and remember that you are your worst critic. Keep up the hard work, it's worth it.
 
Welcome mrevansx these guys summed it up pretty much besides telling you to stay and it and be patient nothing comes over night it takes time and hard work! You seem to have a decent grasp on your diet. Good luck
 
mrevansx, do you have any idea how many calories you're getting there or what your macronutrient breakdown is? (ie. carbs/fat/protein in grams)

I"ll have to look at your diet more when I get more time...at first glance it doesnt look horrible, but it looks a bitheavy on the BSN supplemental meals and may possibly have a funny macro profile. I'll look deeper later.

Do you have any idea what your bodyfat% is? If not, give us some of your measurements, etc. so we can kinda give you a guess and to help determine about how many calories you need.
 
kwyckemynd00 said:
mrevansx, do you have any idea how many calories you're getting there or what your macronutrient breakdown is? (ie. carbs/fat/protein in grams)

I"ll have to look at your diet more when I get more time...at first glance it doesnt look horrible, but it looks a bitheavy on the BSN supplemental meals and may possibly have a funny macro profile. I'll look deeper later.

Do you have any idea what your bodyfat% is? If not, give us some of your measurements, etc. so we can kinda give you a guess and to help determine about how many calories you need.
Click to expand...
about the bodyfat percentage he could always use this
Me said:
The measurements needed for men are : Body weight (lb) and waist.
Measure your waist at your umbilicus.
Body Weight - ((Body Weight x 1.082 + 94.42) - (Waist x 4.15)) x 100 / Body Weight = Body Fat %
Click to expand...
It's fairly accurate.
 
kwyckemynd00 said:
mrevansx, do you have any idea how many calories you're getting there or what your macronutrient breakdown is? (ie. carbs/fat/protein in grams)

I"ll have to look at your diet more when I get more time...at first glance it doesnt look horrible, but it looks a bitheavy on the BSN supplemental meals and may possibly have a funny macro profile. I'll look deeper later.

Do you have any idea what your bodyfat% is? If not, give us some of your measurements, etc. so we can kinda give you a guess and to help determine about how many calories you need.
Click to expand...

I'm really not good about counting calories but I will start if it'll be worth the effort. My body fat is between 17 and 19% but I get that from one of those gay little body fat testers at the gym. It isn't very accurate but it stays consistently in that range
 
Hi, and welcome :)

First of all, it is going to take time and you are not going to notice results even though they are there because you see yourself every day. A weekly photo and measurement log will help you to track progress.
As for your diet - keep with it for now, but there are a couple of changes that would be easy to make if you still don't see results:
1 - make the omlette an egg white one instead of whole egg.
2 - remove the fruit juice or take it straight after a hard workout - its a lot of sugar.
3 - Fat free ranch dressing is not sugar free and usually still high in calories, switch for a sugar free balsamic style.

Also are you lifting heavy enough? Make sure you are at a weight that makes you fail on your last set.

Keep going with it, and let us know how you are getting on.
KG
 
Personally, I wouldn't recommend throwing out all the yolks as they are full of biotin and healthy fats. I go with 2 yolks and 4-5 whites (2 whole eggs and 2-3 extra whites).
 
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