Howdy everyone, I have been around here and there, and have been having great results from everything I have learned here and there. I think I am doing it right, but I need some advice. I have been at this sine february, keeping strict food logs and lifting regularly. I have went from 240 in Feb. to my current weight of 172. This is the best shape I have been in, in my entire adult life. Its neat thats for sure. Anyway, heres what my general diet looks like.
630- usually, egg beaters, a meat, usually turkey bacon, and a carb, either bagel, toast, cereal, soemthign like that. about 250 cals.
10- fruit and if I am interested, some protien, tuna, cottage cheese or something like that.
12- leftovers from dinner plus some fruit, or cottage cheese, bread, something to bring my cals up to about 650
3- grapes and tuna
6- this is a new "mealtime" for me that I am trying out to get me more energy pre workout. Today I had half a PB sammich. I am also toying with drining a lo carb energy drink at this time, As work really whips me and I think it makes my workout suffer.
730, generally within 20 minutes of working out is dinner, a carb, brown rice, whole grain pasta, one or 2 veggies, and a meat. We eat very balanced. Hardly any processed foods if any really.
SOmetime between here and bed, I may have some fruit, PB, COttage cheese, something protein rich if I can find it to use up the rest of my cals, usally about 150-250 and I am usually a tad low in the protien department. I hit pretty close to the 40-40-20 formula.

I hope that is specific enough, I use calorie kings program and I cant import a day, that I can figure out. Its all fresh fruits, veggies, meats.

Having said that, I am up to eating 2000 cals a day. Some days I feel really run down, and I feel like my body is telling me I need to eat more. I think it usually runs hand in hand with the hot humid days we have, ( I live in houston). I drink anywhere from a gallon to a gal and half of water a day. MY rule of thumb is if my urin stays clear im doing good.

I just wonder if my food timing is ok, if theres anything maybe I should change or if I am on the right track. I think I am on the right track, I just hate the days where I feel like i really could stand some more energy.

Now my workouts.
I started out the journey way back when on a 2 day routine split, upper body and lower body, 5 days a week. That was ok and it worked for about 2 months. THen I switched it up, and Have tried some different things. I just got done with a month of a 4 day push pull split. I really liked it because I never really got bored and always looked forward to doing it but I think I didnt get as much of a calorie burning event becuase of the isolation exercises I was doing. WHich brings us to present day. I really have been dying to try full body workouts. So now, MTTF I squat, straight leg deads, Bent rows, and bench. It leaves me beat thats for sure. My problem is I am really sore the entire week.

Whats the theory on keeping on with this, or should I maybe go with a 2 day split monday and thursday hammer my lower body and tuesday and friday hammer the upper body. I like wed. off, and I like an "easy" day friday as I tend to skimp on fridays and I am less incline t o do that with an upper day instead of squats and deads.

Anyway, I am open to suggestions, I think I am getting close to my goal, which is to loose the love handles and gut by feb. THat was my one year goal. I never thought it would be possible, but of course my losses have slowed to like one pound a week. I know its still good but gee whiz :eek: I havent found cardio I really enjoy. I was doing as close to some HIIT on my bike for a while, but it wasnt for me long term. I tried it running outside, that was cool but I feel like i could be using my time better around the house. I know thats something I just need to work out for myself. I used to jump rope but It really wears me out so much taht I have a hard time wiht it in conjunction with lifting.

Well I hope that all makes sense, I appricate your input! :bang:

First off you've made wicked progress so congrats!
At 5'10" you're at a pretty good weight. I don't think you'd really need to lose more but it's hard to say that without a pic.

You've been "cutting" for 6 months straight (in my estimation) it is time to take a break,

ie: raise cals even if it's for a couple of weeks just to get the thyroid jump-started, get your energy up. You don't have to do it all at once, make it a gradual progression up to 23000-2500 for example.

Sure there's things that could be done with the diet (in terms of clean-up) but it kind of depends how strict you are willing to be. What you're goal body type and %bf is.

One thing that really stands out is the spacing between 6 and 7:30 seems pretty close to me.
What time to you go to bed?


As to routine. It's not enough information. People will need to know reps and sets and what exercises specifically.

for instance how did you come up with your full body routine?


HIT is the equivalent of a weighttraining routine....you wouldn't do the same routine long-term anyway....you'd need to switch it up just like any other routine.

For cardio, have you consdered a weight-training circuit?

time for pics! i'm 5'10 and 153 lbs. i took my avatar pic tonight.

work on strength strength strength before cutting any further, i'd say!!!

First off you've made wicked progress so congrats!
At 5'10" you're at a pretty good weight. I don't think you'd really need to lose more but it's hard to say that without a pic.

You've been "cutting" for 6 months straight (in my estimation) it is time to take a break,

ie: raise cals even if it's for a couple of weeks just to get the thyroid jump-started, get your energy up. You don't have to do it all at once, make it a gradual progression up to 23000-2500 for example.

Sure there's things that could be done with the diet (in terms of clean-up) but it kind of depends how strict you are willing to be. What you're goal body type and %bf is.

One thing that really stands out is the spacing between 6 and 7:30 seems pretty close to me.
What time to you go to bed?


As to routine. It's not enough information. People will need to know reps and sets and what exercises specifically.

for instance how did you come up with your full body routine?


HIT is the equivalent of a weighttraining routine....you wouldn't do the same routine long-term anyway....you'd need to switch it up just like any other routine.

For cardio, have you consdered a weight-training circuit?
I think for my diet, its about as strict as I care to be. About 4 months ago I finally got my wife to start exercising and eating good and she eats the same as I do now. Its amazing really. Shes down 25 pounds. Having said that, I eat at 6, thats right before I workout for some energy. Perhaps my snack at 330 should be bigger, but It sill would probbly leave me hungry at about 6 or so. I also eat at that time to keep hunger pains away while i lift. DInner is at 730 or so, and I hit bed about 930-1000. I hardly ever get less than 8 hours of sleep. I think i mentioned before I was going to try monster energy drinks before I workout instead but I havent gotten there yet. I cant afford to suppliment much, but sams you can get the monster drinks for about a buck and a quarter and that would last me about a month, well even longer.
My lifting routine I
-sqat, 155 3x10 and if I finish that Ill add 5# the next session
-straight leg dead is 150 at the moment, 3x10 and if i finish i add 5#
-bent BB row- 95 and i do 3x10 but i can only complete 8 reps in the third set.
-bench- currently 150 3x10 and when i finsih i add 5# next time. I usually make slight increases in squats, the deads and bench, but I havent really seen any improvements in the rows.

I would like a better routine but I get bored easily and what I am doing now kicks my ass pretty good when I am done. I have not done alot of research into circuit training, but what little I know about it perhaps thats what I should look into.

I tend to take a week off from cutting and lifting every 2 months or so, otherwise i seem to get a cold. I doubt I eat enough cals during that time though, I didnt realize I should probably up that in excess of 2400. Thats how i got to 2000 now, I took a week off and it was august, so my body was thankful for the extra energy and I just stuck with it.

Tomorrow morning is picture day, perhaps Ill post one up here. I am nearly at my goal, I dont care so much about the 6 pack, although it would be cool I just want to loose the saggy love handles and belly.

Do you eat no veggies?

Do you eat no veggies?
lunch and dinner usually have at least one or 2 different veggies and at least a serving of each. Sorry I should have been more specific.