Hey everyone, new guy here and i've been reading the forums for tips and information anonymously. I'm 5'9 and I started my routine at 209 on March 21st and am happily to say as of today I weigh 161. But lately I haven't been getting the results I want.. i've been at 161 for a week or two now and sometimes the scale says 163 (could be because i've really upped my weightlifting intensity). Can you folks examine my diet/program and maybe tell me if i'm doing something wrong? Unfortunately I still have a stomach (but it's going away) and a chest but the rest is starting to really look hard/cut.

Meal 1: Premium Whey Protein (by advant edge) w/ 1 cup skim milk.
Meal 2: 2 cups skim milk, 2 3/4 cups special K cereal and 2 slices of 100% whole grain bread.
Meal 3: 1 medium sized apple and potato.
Meal 4: 2 slices 100% whole grain bread, 1 serving of 99% fat free turkey breast and 1 TBSP of salad dressing.
Meal 5: 6 ounces of chicken breast, 2 cups lettuce, 1/4 cup of mozz. cheese (low in fat, partly skim) and light ranch dressing.
Meal 6: 1 can of tuna.
Meal 7: 1/2 cup cottage cheese.

= Calories: 1,823
Carbs: 209.6
Protein: 181.9
Fat: 34.5

I do cardio 5 days a week for 50-60 minutes during the mornings. I lift 3 days a week for 60+ minutes in the evenings (making sure to space at least 7+ hours in between) and rest on the weekends:

Day 1; Legs
50 mins. Jogging
Toe Press: 4 sets, 11 reps.
Leg Press: 5 sets, 20 reps.
Leg Developer: 4 sets, 13 reps.
Straight-Leg Deadlift: 3 sets, 10 reps.

Day 2; Abs
50 mins. Jogging
800 spider crunches

Day 3; Chest, Biceps & Triceps
60 mins. Jump Rope
Curls: 40, 30, 25 reps.
Chest Press: 4 sets, 12, 10, 8, 6, 4 reps.
Tricep Extension: 3 sets, 10 reps
Push-ups: 50, sets: 10

Day 4; Abs
50 mins. Jogging
800 spider crunches

Day 5; Back & Shoulders
50 mins. Jogging
Lat Pulldown: 5 sets, 9 reps.
One Arm Lateral Raise: 3 sets, 8 reps.
Seated Cable High Row: 4 sets, 10 reps.
Dumbbell Shoulder Press: 2 sets, 10 reps.

Not to mention I take L-glutamine (500 MG as the bottle prescribes) once a day and drink NEAR a gallon of water daily.

I'm no expert...but I saw you did 60 minutes of Jumprope..WOW!!! thats insane. I don't even think Rocky could do that much!! ..sorry I couldnt help...but experts are on the way

Cut the shit out of your diet. Read my posts here for my opinion (I'm not an expert, but I do maintain sub 10%BF).


http://forums.johnstonefitness.com/showthread.php?t=18672&page=2

Since abs are my favorite bodypart to work i'm kinda embarrassed to say i'm not sure what spider crunches are. Whatever they are 800 seems like a whole lot.

Since abs are my favorite bodypart to work i'm kinda embarrassed to say i'm not sure what spider crunches are. Whatever they are 800 seems like a whole lot.

If that was in that thread, it was not what I was aiming at.

I have no idea what they are either, but I agree 800 of anything seems like aerobic exercise to me.

Hey everyone, new guy here and i've been reading the forums for tips and information anonymously. I'm 5'9 and I started my routine at 209 on March 21st and am happily to say as of today I weigh 161. But lately I haven't been getting the results I want.. i've been at 161 for a week or two now and sometimes the scale says 163 (could be because i've really upped my weightlifting intensity). Can you folks examine my diet/program and maybe tell me if i'm doing something wrong? Unfortunately I still have a stomach (but it's going away) and a chest but the rest is starting to really look hard/cut.

Meal 1: Premium Whey Protein (by advant edge) w/ 1 cup skim milk.
Meal 2: 2 cups skim milk, 2 3/4 cups special K cereal and 2 slices of 100% whole grain bread.
Meal 3: 1 medium sized apple and potato.
Meal 4: 2 slices 100% whole grain bread, 1 serving of 99% fat free turkey breast and 1 TBSP of salad dressing.
Meal 5: 6 ounces of chicken breast, 2 cups lettuce, 1/4 cup of mozz. cheese (low in fat, partly skim) and light ranch dressing.
Meal 6: 1 can of tuna.
Meal 7: 1/2 cup cottage cheese.

= Calories: 1,823
Carbs: 209.6
Protein: 181.9
Fat: 34.5

I do cardio 5 days a week for 50-60 minutes during the mornings. I lift 3 days a week for 60+ minutes in the evenings (making sure to space at least 7+ hours in between) and rest on the weekends:

Day 1; Legs
50 mins. Jogging
Toe Press: 4 sets, 11 reps.
Leg Press: 5 sets, 20 reps.
Leg Developer: 4 sets, 13 reps.
Straight-Leg Deadlift: 3 sets, 10 reps.

Day 2; Abs
50 mins. Jogging
800 spider crunches

Day 3; Chest, Biceps & Triceps
60 mins. Jump Rope
Curls: 40, 30, 25 reps.
Chest Press: 4 sets, 12, 10, 8, 6, 4 reps.
Tricep Extension: 3 sets, 10 reps
Push-ups: 50, sets: 10

Day 4; Abs
50 mins. Jogging
800 spider crunches

Day 5; Back & Shoulders
50 mins. Jogging
Lat Pulldown: 5 sets, 9 reps.
One Arm Lateral Raise: 3 sets, 8 reps.
Seated Cable High Row: 4 sets, 10 reps.
Dumbbell Shoulder Press: 2 sets, 10 reps.

Not to mention I take L-glutamine (500 MG as the bottle prescribes) once a day and drink NEAR a gallon of water daily.

Some people have had success just eating more calories than they have for a few days and going back to normal or consistly going up and down 3 cut 1 maintain, Zig Zag

You desperately need some good fats in your diet. I see no EFA in your diet at all. I would question the low amount of fat total aswell.
Well done so far :tu:
Wilders

I'm no expert...but I saw you did 60 minutes of Jumprope..WOW!!! thats insane. I don't even think Rocky could do that much!!

It is and i'm sweating up a storm afterwards (usually soaked/dripping wet).

Cut the shit out of your diet. Read my posts here for my opinion (I'm not an expert, but I do maintain sub 10%BF).


http://forums.johnstonefitness.com/showthread.php?t=18672&page=2

Thanks, I just read through your posts and am going to adjust my diet according to your advice. :tu:

Since abs are my favorite bodypart to work i'm kinda embarrassed to say i'm not sure what spider crunches are. Whatever they are 800 seems like a whole lot.

Spider-crunches are a name I give the crunches I do because you're scrunched up like a dead spider (knees pulled up off the ground and you crunch until your elbows nearly reach your knees), and I don't do them fast, takes me about a good 25+ minutes to finish them all.

Some people have had success just eating more calories than they have for a few days and going back to normal or consistly going up and down 3 cut 1 maintain, Zig Zag

I've been reading about that, i'm really curious about the lifting/cardio zigzag where you eat more on lifting days. But I haven't planned to use it yet.

You desperately need some good fats in your diet. I see no EFA in your diet at all. I would question the low amount of fat total aswell.
Well done so far :tu:
Wilders

I was taking fish oil (http://www.berkeleywellness.com/html/ds/dsFishOil.php) capsules for a while but I read about the health concerns involving them, maybe i'll switch over to flaxseed oil.

health concerns involving fish oil? i thought it was with flaxseed?


prostate issues (men obviously).

Yeah I read an article about pollutants found in the capsules, here's the link:

http://news.bbc.co.uk/1/hi/health/1911312.stm

I searched google and can't find these spider crucnhes anywhere. Anyways, I can't /don't understand why anyone would do so many crunches. Ask yourself this. Do you do 800 reps for either your legs, arms, chest or back? Secondly, why would you do 1600 reps in just over 2 days. I think thats a little too much for your little abdominal muscles. Why not trade one ab day in for HIIT in the moring and HIIT at night.

C

Yeah, generally, liver oil pills have more contaminants. Make sure your fish oil pills are from a reputable brand, and the oil is from fresh, wild, cold water fish. Farm raised fish=bad raised fish.

Yeah I read an article about pollutants found in the capsules, here's the link:

http://news.bbc.co.uk/1/hi/health/1911312.stm

I searched google and can't find these spider crucnhes anywhere. Anyways, I can't /don't understand why anyone would do so many crunches. Ask yourself this. Do you do 800 reps for either your legs, arms, chest or back? Secondly, why would you do 1600 reps in just over 2 days. I think thats a little too much for your little abdominal muscles. Why not trade one ab day in for HIIT in the moring and HIIT at night.

C

It's my own creation and a name I gave them. And I do it because on that day the only thing I do is cardio and I need a filler, so I work my abs really well. And to answer the do I do 800 reps for certain parts, if you read my schedule you'd see I actually do 500 reps on my leg press.

Thanks for helping but I cut my cardio back to 1 session daily because I was losing too much weight and am now focusing more on cutting with muscle and proper dieting instead of cardio.

I don't think you're eating enough.

I don't think you're eating enough.

At the risk of sounding like a broker record (seems I often say this), I agree.