I,m back after 3yrs off!

[esanchez1277]

I'll start with my stats;
29 yrs old
5-8, 230 lbs
19.9% BF 3 site skinfold tested 12-20-06
196.6 lean body mass
46.4 fat mass

I have just restarted to get back in shape after a 3 yr lay off. I currently take in 1800-2000 cals a day. I take in 180-200 grams of protien every day.
I have just 3 weeks back into the gym. My goal is to get to 210 lbs @ 10% bf. I was told in the body comp that i need to take in 3500 cals a day to maintain where i am at. Obviousely I'm trying to lose weight and taking in a lot less. I am on a ECA stack to preserve muscle and raise my metabolism. I also take 10 g of glutamine, whey protien and multi vit. I currently do weights 5 days a week and cardio every day. I typicaly burn 600 cals on my lift and cardio days, and 400 cals on my cardio alone days. The weight i need to lose is about 15 lbs. One pound is equal to 3500 cals so that means i need to burn or cut out 52,500 cals. I think it will take me about 6 weeks to reach this. I am starting this to motivate myself even more to keep it up. I have been with EF since 2002 by user name Muchobig. I will be using this username now. I hope this will help others. Also I know there's a lot of very good bro's with advise that will help me. By the way I have done 3 cycles in the past. I want to do this naturally to show myself i can do it. Who knows when I lose the weight i want i might want to do another. I will try to post as much as i can and keep every one posted. Wish me luck.

 

[silver_shadow]

increase the proteins to at least 220-230g/day. cals are also quite low - get up to at least around 2500.

 

[esanchez1277]

I try to take in more protien but usually only take in 180-200g. I'm going to keep my cals low until i reach my goal weight. I some days take in more cals depending on how i feel. On the ECA stack i am ok with not eating as many cals. Normally i would be starving.
Today i only did 30 min of cardio burned 600 cals according to the machine. I dont think its very accurate. I am hoping to get a heart rate monitor watch real soon. Then i will know how much cals i really burn per session. Next i did abs. I do abs every day. I do 5 sets to failure with 100lbs. I worked biceps today. I was supposed to do bi's and tri's but had to leave early. So today was kind of a slack day in my thoughs. I only took the ECA stack in the morning and mid day. I normally take it 3 times a day but last night i really didn't get a good night sleep. I took 5mg of melatonin to help me sleep but it didn't work. Thats why i only took it 2 times today, in hopes to get a good night sleep. I have been pretty hungry after about 4pm. I will prabobly go to bed earlier today.

 

[SgtSlaughter]

holy starvation diet.

You can eat more. If you eat more and train right, you won't loose as much muscle as you will most likely by doing what you're doing.

Do not ever rely on those machines to track calories burnt, TOO many variables... everyone's different. Unless you go and get metabolicly tested to see how efficient your body is (or lack thereof) don't worry about it and just continue to do cardio.

Abs...100lbs? I'll go out on a limb and guess that's an ab machine. Have you tried Bodyweight crunches?

Just for reference: Abs are made in the kitchen, not in the gym.

I suggest reading through the Diet forum. Throughly. Since maintaining muscle is usually priority #1, You need to eat more and often brother.

Post up what your weekly routine looks like for training.

 

[esanchez1277]

Yes your right its a ab machine. I know i can eat more but i want to lose fast. The ECA stack helps to preserve muscle. I dont do reg crunches becouse i would be there for ever to feel them tighten up.

 

[esanchez1277]

This is what my work outs look like.

Day1: 30 min cardio,

Abs on the machine 5 sets with 100 lbs to failure.

1.chest
a.bench press on the hammer strenght machine 5 sets starting at 140 lbs adding 10 lbs each set. I know its light but remember i got bad shoulders.

b.Incline press on the hammer strenght machine 5 sets starting at 110 lbs adding 10 lbs every set.

c.Cable flies on the free motion machine. 5 sets weight varies alot on this becouse of pain. Usually do 45-50 on each side. dont add weitght on new sets just go to failure every set. 18-20 reps.

2.shoulders
a. over head press on the seated free motion. 5 sets starting at 50lbs per arm and going to failure, resting 30 sec and again to failure. I typically drop weight on this one on the 3rd and 5th set.

b. Side lateral raises on the seated machine. I prefer free weights for this but the machine gives me less pain. 5 sets, 60 lbs on each arm to failure every set.

c.shrugs I know this is traps but it is conected to the delts so i do it also.
I do the seated shrug machine with 50lbs on each side 5 sets, to failure.

3. Triceps
a.standing pull downs 5 sets starting at 150lbs going to failure usually droping weight 3rd and 5th set.

b.standing one arm reverse grip pull downs. 5 sets 40-50 lbs to failure 30 sec rest usually droping weight as needed.

This concludes day1

 

[esanchez1277]

Day 2

Stdio cycling 45 min

abs 5 sets to failure

1.Back
a. V-handle pull downs, 5 sets 100lbs. I dont go heavy with these again becouse of my shoulders.

b. wide grip pull downs 5 sets 90 lbs same shoulder thing.

c. seated rows on a machine. 5 sets 120 lbs and increse with every set. Last set to failure.

2.Biceps
a. preacher curls 5 sets starting weight 130lbs and end at 150 to failure every set with 1 min rest between sets.

b. seated alternating dumbell curls with 40lbs on each hand. 5 sets to failure with 1 min rest between sets.

c. standing straight bar with reverse grip. I do this light 65 lbs bar and 2-10lb plates. 5 sets to failure with 30 sec rest between.

This concludes day 2