ringholm
Fri, February 13th, 2004, 05:54 PM
Hi,
I started my new exercise plan and diet one week ago (I was working out before that, but switched to this new plan). Below are my details:
I'm 18 years old, male, 5'9'' and 172 lbs. I don't know my BF percentage (one website says 12%, but I doubt that, as I look overweight, but maybe I'm just being hard on myself).
My diet is ~1800 calories per day, with a 45/35/20 carb/protein/fat split (I aim for 40/40/20, but find that very hard, as I can't afford any more whey protein than immediately following my workout, and have to make do with tuna, which is kinda "challenging" with 2 cans a day).
For my weekly workouts, I do 3 days of weights (mon: back/biceps, wed: legs and glutes, fri: pecs, delts and triceps) and 3 days 20-25 min. stationary bike HIIT (tue, thur and sat or sun). My weight training routine is more or less adopted from that "Bulking - a beginner's guide" thread (50% 10-12 reps, 70% 8 reps, 85-90% 3 reps warmup, and then 6-8 reps to failure x 3 for each muscle group, 2-3 exercises per muscle group).
Now for my goals: I am aiming to lose somewhere around 15 lbs of mostly fat (of course, trying to keep my muscle), over the next twelve weeks, taking me down to 157 lbs, which I think will be a very lean weight. Depending on if there's significantly more fat to lose or not, I'll either cut some more or start bulking, but for the time being, I'm sticking with my 12 week plan.
Is this realistic? Could I expect to lose this much weight? I will, of course, adjust my calorie intake downwards in accordance with my weight loss.
I should maybe add that I lost around 2-2.5 lbs just this last week, and I quit smoking 18 days ago (no significant problems or cravings so far).
I started my new exercise plan and diet one week ago (I was working out before that, but switched to this new plan). Below are my details:
I'm 18 years old, male, 5'9'' and 172 lbs. I don't know my BF percentage (one website says 12%, but I doubt that, as I look overweight, but maybe I'm just being hard on myself).
My diet is ~1800 calories per day, with a 45/35/20 carb/protein/fat split (I aim for 40/40/20, but find that very hard, as I can't afford any more whey protein than immediately following my workout, and have to make do with tuna, which is kinda "challenging" with 2 cans a day).
For my weekly workouts, I do 3 days of weights (mon: back/biceps, wed: legs and glutes, fri: pecs, delts and triceps) and 3 days 20-25 min. stationary bike HIIT (tue, thur and sat or sun). My weight training routine is more or less adopted from that "Bulking - a beginner's guide" thread (50% 10-12 reps, 70% 8 reps, 85-90% 3 reps warmup, and then 6-8 reps to failure x 3 for each muscle group, 2-3 exercises per muscle group).
Now for my goals: I am aiming to lose somewhere around 15 lbs of mostly fat (of course, trying to keep my muscle), over the next twelve weeks, taking me down to 157 lbs, which I think will be a very lean weight. Depending on if there's significantly more fat to lose or not, I'll either cut some more or start bulking, but for the time being, I'm sticking with my 12 week plan.
Is this realistic? Could I expect to lose this much weight? I will, of course, adjust my calorie intake downwards in accordance with my weight loss.
I should maybe add that I lost around 2-2.5 lbs just this last week, and I quit smoking 18 days ago (no significant problems or cravings so far).