hey all ,
Im new here and i jus wanna introduce myself and tell you a liitle about me. I am currently wanting to lose weight and get cut. im 27 yrs old , 5ft 10 and 226 pounds. i used to be 185pounds when i was 21 but since i then my lifestyle changed. i have a daughter now and work a 730-4pm computer job. Last week i decided to jus get of my ass and get fit. So i have been doing mostly cardio for the past week after work (4pm) since i work during the day. (rowing machine and stat. bike for 35-40 mins) I have been doing "light" weight lifting but mostly high reps and jus the weight machines. As for my diet, i cut sodas and try to stick to water or mixed with gatorade. no junk food and 5-6 meal(snacks a day) heres a sample..

630am- chicken with 1 cup rice
930am-banana and 2eggs
1200pm-sandwich with lean trukey and lite mayo, piece of fruit
230- yogurt and apple, 2 egg boiled whites
415pm- (30-40min rowing machine cardio- 7 days a week)(light lifting tues,thurs, sat- 3days)
530- chicken with 1 cup rice, steamed veggies
730-cottage chesse

*water(1/2gallon and gatorade 32ounce)

probably 1700-1900calories
am i eating enough?( i feel now that i eat 5-6 times a day, i dont feel as hungry)
week 1- lost 3 pounds
week 2- currently on

do you have any recomendations on my diet and what i should do for my workout? im thinking of whey protien for post workout for both cardio and wieghtlifting? i want to lose the fat but not lose the muscle i have. i know it takes hard work! :) any help would be awesome.:tu:

hey all ,
Im new here and i jus wanna introduce myself and tell you a liitle about me. I am currently wanting to lose weight and get cut. im 27 yrs old , 5ft 10 and 226 pounds. i used to be 185pounds when i was 21 but since i then my lifestyle changed. i have a daughter now and work a 730-4pm computer job. Last week i decided to jus get of my ass and get fit. So i have been doing mostly cardio for the past week after work (4pm) since i work during the day. (rowing machine and stat. bike for 35-40 mins) I have been doing "light" weight lifting but mostly high reps and jus the weight machines. As for my diet, i cut sodas and try to stick to water or mixed with gatorade. no junk food and 5-6 meal(snacks a day) heres a sample..

630am- chicken with 1 cup rice
930am-banana and 2eggs
1200pm-sandwich with lean trukey and lite mayo, piece of fruit
230- yogurt and apple, 2 egg boiled whites
415pm- (30-40min rowing machine cardio- 7 days a week)(light lifting tues,thurs, sat- 3days)
530- chicken with 1 cup rice, steamed veggies
730-cottage chesse

*water(1/2gallon and gatorade 32ounce)

probably 1700-1900calories
am i eating enough?( i feel now that i eat 5-6 times a day, i dont feel as hungry)
week 1- lost 3 pounds
week 2- currently on

do you have any recomendations on my diet and what i should do for my workout? im thinking of whey protien for post workout for both cardio and wieghtlifting? i want to lose the fat but not lose the muscle i have. i know it takes hard work! :) any help would be awesome.:tu:

I don't care for your diet and not because of your calorie choice, but others can talk to that. I recommend you lift heavy weights. check my idea of a good plan (http://forums.johnstonefitness.com/showpost.php?p=468582&postcount=4). :bb: :bb: :bb: :tucool:

should i continue the cardio or should i let up and spend more time devoted to weights? I dont know if im doing to much cardio.

should i continue the cardio or should i let up and spend more time devoted to weights? I dont know if im doing to much cardio.

I don't believe in formal cardio. Walk your daughter and wife. Take stairs, park away from stores. Be active.

The workout I laid out takes less than 30 min., three times a week or 90 minutes with the short rest periods, if you do it as written, you will walk out with heart beating fast and you breathing heavy, it is a WORKout. The method is called High Intensity Training or HIT. You are always seeking to progress and not stand still.

While the rep range is 8-12, you do as many reps as you can, you don't stop at 12. But if you do 12 or more, you increase weight. Lets say you hit it on head with a barbell curl at 8 reps with 50 lbs. At a 3/3 cadence, you kept your muscles under load for 6 X 8 = 48sec. So the next workout you do 10 reps before you can't complete another one, now your time under load is 60 sec. A couple of more workout and you have the energy and you get 13 reps on curl, that is 78sec. the very next workout you start with 10% more on bar, 55lbs and you do as many reps as possible. The method tells you when to go up or down in weight. It seeks triple progression = reps, weight and Time under load.
It is a always capable of change in workout. :bb:

Okay first gatorade is sugar water...you realize that right? Crystal light or a splenda alternative would be a better choice if you have trouble choking down water.

At your weight, your calories seem too low to me.

Don't guess your calories, log on to www.nutridiary.com and plug it in and figure it out for sure.

I admire your enthusiasm but take a day off here and there.
Try to do more weightlifting (and I don't mean arm curls) than "cardio" (more bang for the caloric buck imo) and use portion control to further your weightloss instead.

When you say high reps... how high?

when i say high reps..i mean 4-5 sets on low-moderate weight doing 20 reps-then 17-then 14-then 11- then8- to failure. i do this on Row, shoulder press, abs ,and incline press 'machine". i havent started "free weights yet.

Do u think the foods im eating are ok?wat other foods should i eat? and wat about "whey protien for fat loss?

i rememebr when i was 21..i used to go to the gym twice a day. morning amcardio activity and weights on nightpm. i was 205 and went down to 180. i didnt really count calories but i jus ate moderately cutting fat intake.i lost that weight in 3 months. (over the summer)

is weight training better for me to lose weight since i am heavier starting weight(226 pnds)??

im really not sure to cut back the cardio im doing in favor to weights.? :/

i really appreciate your advice. im jus glad theres ppl here that are willing to help :)

but as for my cardio( rowing machine)..should i stop my routine and jus do the H.I.I.T?

should i eat more to increase my caloric intake since im at about 1700-1900 calories? too low?

Your calories look too low.
You need more protein.
You need more good fats.
Nix the Gatorade.
Two cups of rice a day?
At least double your water intake.
You need much better pre and post workout nutrition.

If you are looking at three days of weights, find a solid full body program.

You need at least one day of rest. :)

seems like i need to dump some of the cardio and concentrate more on weights. i would figure doing cardio such as rowing would help me lose the fat.

no thoughts on whey protien ? anyone

Whey is perfectly fine post workout.

UPDATE: 7 weeks later after this post...

hey guys, i jus wanna keep you informed on my progress so far.

7 weeks ago (april 19)227 pounds, now today(june 8) down to 210.

17 pounds in 7 weeks.
last week i jus started HIIT on the eliptical for 25 mins. 30 secs pushing HARD!, 30-45secs 60%. MWF. and i have incorporated wieght training(which is a major help in feel and seeing a difference in my body) on TThSun. for 45mins-1hr.

Nutrirtion wise, eating about 2000 calories and eating clean foods.

i am just happy to see results. Coworkers DEFINITLY NOTICE THE WEIGHT falling off and it really encourages me to keep going, but i really wanna give thanks to you guys in JS forums and also BB.com for the great knowlegde and support. :) i will try to post pics soon. i have daily pics. you can definitly see the 17 pound difference.! ( i crave for more tho!)