mon- 3 mile jog before breakfast, legs, eliptical

tue- eliptical, abs, biceps, triceps

wed- 3 mile jog before breakfast, chest, back, eliptical

thur- abs

fri- 3 mile jog before breakfast, legs, eliptical

sat- eliptical, abs, triceps, biceps

sun- 3 mile jog before breakfast, chest, back, eliptical

right now im weighing about 200-205, im tryin gto get down to 175-180 by march. i just started yesterday and my legs are fucking killing me. i cant wait to tear up my arms and my abs today... wish me luck rooshers

From my experience, that is a little too much to maintain all year round.

A good balance is exercising every other day, gives you good recovery time as well as mental motivation by having the breaks to enjoy. Working the back, chest and abs together would also be beneficial, and keep your diet high in water content; foods and liquids!

Good luck.

all the workouts in the world will be useless if your diet/nutrition plan is not stellar.

As any pro bodybuilder or athlete would say: "god-like bodies are made in the kitchen" =)

Mixx

Quote: (01-03-2012 05:21 PM)MiXX Wrote:  

all the workouts in the world will be useless if your diet/nutrition plan is not stellar.

As any pro bodybuilder or athlete would say: "god-like bodies are made in the kitchen" =)

Mixx

Exactly.

I spent one and a half year going regularly to the gym, but no change in diet. I went to a nutritionist and in 4 months I acquired the best body I've had in my entire life.
Proper diet + gym = way to go.

I strongly reccomend a nutritionist, and be clear that you want to build muscle mass.

Quote: (01-03-2012 05:21 PM)MiXX Wrote:  

all the workouts in the world will be useless if your diet/nutrition plan is not stellar.

As any pro bodybuilder or athlete would say: "god-like bodies are made in the kitchen" =)

Mixx

yesterday i ate 3 eggs, a bowl of steel cut oatmeal with some low fat organic yogurt mixed in, and a peice of boneless skinless chicken breast for breakfast. for lunch i had 2 more peices of boneless skinless chicken breast, a hand full of almonds, and an apple. and for dinner i ate 3 peices of bnless sknless chicken breast, a spinach salad with a little bit of dressing (which im going to stop using). i also ate a bannana sometime in between breakfast and lunch.

it seems like a full proof diet to me. what do you guys think?

Quote: (01-03-2012 05:43 PM)ibaguesucks305 Wrote:  

yesterday i ate 3 eggs, a bowl of steel cut oatmeal with some low fat organic yogurt mixed in,

Eat 100% egg whites, not whole eggs - the yolk is where 100% of the calories and crap of an egg are - avoid.

Yogurt? Greek Yogurt only, otherwise, ditch it - high in processed sugars (toxins to yoru body)

Quote: (01-03-2012 05:43 PM)ibaguesucks305 Wrote:  

and a peice of boneless skinless chicken breast for breakfast. for lunch i had 2 more peices of boneless skinless chicken breast, a hand full of almonds, and an apple.

very good - keep track of your calorie intake however.

Quote: (01-03-2012 05:43 PM)ibaguesucks305 Wrote:  

and for dinner i ate 3 peices of bnless sknless chicken breast, a spinach salad with a little bit of dressing (which im going to stop using). i also ate a bannana sometime in between breakfast and lunch.

stay away form bananas - high in sugar. Eat grapefruits, green grapes, and oranges instead.

Quote: (01-03-2012 05:43 PM)ibaguesucks305 Wrote:  

it seems like a full proof diet to me. what do you guys think?

almost. I did not see where you were drinking half of your body weight in ozs of water.

Mixx

Quote: (01-03-2012 05:15 PM)ibaguesucks305 Wrote:  

mon- 3 mile jog before breakfast, legs, eliptical

tue- eliptical, abs, biceps, triceps

wed- 3 mile jog before breakfast, chest, back, eliptical

thur- abs

fri- 3 mile jog before breakfast, legs, eliptical

sat- eliptical, abs, triceps, biceps

sun- 3 mile jog before breakfast, chest, back, eliptical

right now im weighing about 200-205, im tryin gto get down to 175-180 by march. i just started yesterday and my legs are fucking killing me. i cant wait to tear up my arms and my abs today... wish me luck rooshers

You're not giving your muscles any time to recover! Take AT LEAST one day off; ideally, two. If you're concerned about losing weight, then focus more on your diet. In my opinion, there is no need to work your biceps/triceps twice in one week because you hit them when you do back and chest. Drop one of those bi/tri days and use it for rest.

Follow the old saying "abs are made in the kitchen" and apply it to the rest of your body. 75% diet, 25% working out if you want to lose weight. Talk to Chad Daring about how he lost a similar amount of weight in a similar amount of time (low carb).

Quote: (01-03-2012 05:21 PM)MiXX Wrote:  

all the workouts in the world will be useless if your diet/nutrition plan is not stellar.

As any pro bodybuilder or athlete would say: "god-like bodies are made in the kitchen" =)

Mixx

EXACTLY!!!
(I wrote something similar above, but should have read all the comments first. MiXX nailed it.)

alright so from now on my diet is going to be like this

9am- 2 peices chicken, bowl of oatmeal

11am- apples, nuts

2pm- 2 peices of chicken, veggies

4pm- 4 egg whites, fruit

6pm-7pm(after workouts)- can of tuna or more chicken, with salad

and ill drink half my body weight in fl ozs

are you guys sure that its bad to workout 6 times a week?

Quote:Quote:

the yolk is where 100% of the calories and crap of an egg are - avoid.

If you're not eating the yolk, you might as well not eat eggs at all...

Quote: (01-03-2012 06:22 PM)Donald Duck Wrote:  

Quote:Quote:

the yolk is where 100% of the calories and crap of an egg are - avoid.

If you're not eating the yolk, you might as well not eat eggs at all...

Agreed. Egg yolks are good saturated fats. High in calories yes, but very nutritious calories. Cutting calories is not necessarily cutting your waistline.

@Ibague

Unless you've got godlike willpower (which isn't impossible a diet like your described is basically how I lost my first 30lbs) you're going to burn yourself out. After a couple weeks you'll be fed up and pissed off because you wont see the results you want simply because it doesn't happen that quick.

Probably one of the MOST over looked aspects of a good diet is sustainability.

The other problem I see here is a lack of slow burning protein. Just eating chicken and fish will leave you feeling hungry all the time. You want some lean beef in there or even pork, or a fattier fish like salmon.

And I'd say yes, 6 times a week is overkill. You're starting out, you aren't yet a machine. You're body is going to need time to recover.

Yeah its the New Year so the best advice is always to find a routine that you can set some goals for (keeps you motivated) and also something that will fit with your lifestyle. The gyms will be packed for the next three weeks as people hit it hard and then by Feb its back to normal as unreal expectations are not met.

If someone is putting off all other activities to work out every day, it wont be long before they are contemptuous of the gym. It would be good to give up all drinking, socializing, and other unhealthy parts of life, but it is just not reasonable.

Like others are saying, find something that works good for you is most important, then as you start hitting goals then decide if you want to get further into diets and sacrifice.

Quote: (01-03-2012 06:58 PM)Chad Daring Wrote:  

Agreed. Egg yolks are good saturated fats. High in calories yes, but very nutritious calories. Cutting calories is not necessarily cutting your waistline.

Chad, i respectfully disagree. Egg yolks contain pure cholesterol and calories, not healthy fats. Every single nutrition book, nutritionist and dietician I have ever read/met says to avoid egg yolks like a bad disease.

The only diet that encourages people to eat whole eggs as much as they can is the Atkins diet, and Dr. Atkins had heart disease called cardiomyopathy before a slip on icy pavement caused his death.

For healthy fats, one should consume EFA pills found in any health food store.

http://www.mayoclinic.com/health/cholesterol/HQ00608

Mixx

Quote: (01-03-2012 07:33 PM)MiXX Wrote:  

Quote: (01-03-2012 06:58 PM)Chad Daring Wrote:  

Agreed. Egg yolks are good saturated fats. High in calories yes, but very nutritious calories. Cutting calories is not necessarily cutting your waistline.

Chad, i respectfully disagree. Egg yolks contain pure cholesterol and calories, not healthy fats. Every single nutrition book, nutritionist and dietician I have ever read/met says to avoid egg yolks like a bad disease.

The only diet that encourages people to eat whole eggs as much as they can is the Atkins diet, and Dr. Atkins had heart disease called cardiomyopathy before a slip on icy pavement caused his death.

For healthy fats, one should consume EFA pills found in any health food store.

http://www.mayoclinic.com/health/cholesterol/HQ00608

Mixx

The egg yolks contain more protein than egg whites. Of course, the also contain fat, colesterol, etc. but you can eat em in moderation.

You guys think that180 grams of protien is too much? I weigh like 200 lbs

Quote: (01-04-2012 11:32 AM)ibaguesucks305 Wrote:  

You guys think that180 grams of protien is too much? I weigh like 200 lbs

No, you should be consuming around your body weight in grams of protein/day. You will need it to build lean mass. Ideally you'd be taking in 230-250g if you weigh 200lbs but 180 will get you there. Consider a protein shake as a meal replacement. They are convenient and nutrient rich. Sometimes food prep is a hassle and a shake can really help make staying on track easier.

Quote: (01-03-2012 07:33 PM)MiXX Wrote:  

Quote: (01-03-2012 06:58 PM)Chad Daring Wrote:  

Agreed. Egg yolks are good saturated fats. High in calories yes, but very nutritious calories. Cutting calories is not necessarily cutting your waistline.

Chad, i respectfully disagree. Egg yolks contain pure cholesterol and calories, not healthy fats. Every single nutrition book, nutritionist and dietician I have ever read/met says to avoid egg yolks like a bad disease.

The only diet that encourages people to eat whole eggs as much as they can is the Atkins diet, and Dr. Atkins had heart disease called cardiomyopathy before a slip on icy pavement caused his death.

For healthy fats, one should consume EFA pills found in any health food store.

http://www.mayoclinic.com/health/cholesterol/HQ00608

Mixx

I'm pretty sure we can all agree that mainstream knowledge is not the end all be all.

http://www.cholesterol-and-health.com/Egg_Yolk.html

A healthy person should NEVER replace eating with taking pills for nutrients. Look up the documentary Fat Head he explains much better then I can why fats are good.for you and how it all works.

Cardio is for just that, cardiovascular (and respiratory) fitness.

It is NOT, ideally, for fat burn. The best way to burn fat is to force your body into an anabolic state via diet, and to have as much lean muscle mass as possible as it will help you burn fat.

Do some cardio because you want a strong cardiovascular system and you want to live a long time, but that's not the best way to lose weight. Go on Paleo diet and lift like a champion (high weight, low reps, bench/squat/deadlift).

Buy Starting Strength by Mark Rippetoe off of Amazon and follow that. You will get strong and your body will look better than ever. Or just follow this: http://startingstrength.wikia.com/wiki/S...ength_Wiki

Squats, deadlifts, presses, cleans, pull/chinups are what you need. Stay away from the body part split workouts. Pullups and chinups will make your biceps bigger and stronger than curls will, not to mention your upper back.

for the last couple of days ive been eating about 2000 cals a day becuz I'm trying to lose weight, but my dad just told me that as Long as I'm not eating junk food I can eat 2500-3000 cals a day anda still lose weight fast. He also said that 2000 cals is a little insuficiente considering I'm Morning out so much.
You guys think I'm better off eating 2000 Cals a day, or should I listen to my father?

2000 is probably too low for how much you are working out, but I'm no expert. You should really head over to Stronglifts.com if you are serious about this. Go get some good info from experts. If you want to know about fucking girls in Medellin or Rio, come here. But for the best workout and diet advice you should do research at relevant forums and websites. Stronglifts.com is a great resource that will have you looking better than you ever have. Much better workouts and nutrition info on that site than what you are doing now. Check it out.

thanks for that recomendation rio, that website is awesome.

No problem.bro.

Quote: (01-03-2012 05:15 PM)ibaguesucks305 Wrote:  

right now im weighing about 200-205, im tryin gto get down to 175-180 by march.

Have you considered focusing on bodyfat management instead of weight management?

Quote: (01-04-2012 06:54 PM)RioNomad Wrote:  

Buy Starting Strength by Mark Rippetoe off of Amazon and follow that. You will get strong and your body will look better than ever. Or just follow this: http://startingstrength.wikia.com/wiki/S...ength_Wiki

Squats, deadlifts, presses, cleans, pull/chinups are what you need. Stay away from the body part split workouts. Pullups and chinups will make your biceps bigger and stronger than curls will, not to mention your upper back.

This is so fucking simple. I can't understand why so few guys realize this. You'll gain way more strength (real world strength not just gym strength) and muscle size much faster than all those stupid isolation workouts and you'll spend a shitload less time at the gym.