Need help

[thehate.]

Hello all, let me start with some back ground I'm a professorial freestyle motorcycle rider and need to keep in shape I weigh in at 215 and I'm 6 foot tall my problem is I'm about 20 pounds over weight I go to the the gym 5 days a week to lift {some days hard as hell and some days I just do the damn thing} I pack on muscle FAST AS SHIT witch is a good thing the bad part is I loose fat slow!!!!!!! i have been varying my training to find something that works well for me.....with no luck .......I work one muscle group a day and do cardio for 1/2 hour a day my work out take about ...welll just over an hour i rest for 30 sec between sets ........ok to my question... what em I doing wrong? I read on MSN that men lose MORE fat just by lifting {they said it speed up our metabolism more so then cardio} is this true? shout I cut out this much cardo and focus on lifting more?

any help would be great.............
Thad

 

[*Bunny*]

Sweet gig there
What is your diet like = clean diet helps with fat loss ... depending on who you ask 75-90% of the battle


Post it up... specifics too

 

[thehate.]

WELLLLLLLL about that......I'm not a big breakfast eater so i usually don't eat till about noon for lunch i'll have protein {stack, chicken or sum kinda meat} then i'll snack a few times before dinner {like a protein bar or beef jerky} then for dinner I have more protein {like fish, tuna or meat} sooooo I'm only eating like 3 times a day.....and it's mainly protein....i take in about 3000 calories a day or so....I think....

 

[*Bunny*]

IMO that is why you "lose fat slow" .. You are not eating properly.. lacking in healthy fats & good carbs.

5-6 small meals
STARTING with breakfast


Water intake at least a gallon.

 

[thehate.]

IMO that is why you "lose fat slow" .. You are not eating properly.. lacking in healthy fats & good carbs.

5-6 small meals
STARTING with breakfast


Water intake at least a gallon.

could you brake it down a bit? what is a clean carb? like rice??? and how many calories should i be eating a day? .....and I'm guessing diet pepsi don't count for my liquid consumption for the day......J/K...or em I.....

 

[*Bunny*]

Sure,,,

read this first

http://www.elitefitness.com/forum/showthread.php?p=5983742#post5983742

 

[SgtSlaughter]

Listen to *Bunny*

"Abs are made in the kitchen, not the gym" (I'm not sure who this originally came from)

Hi Bunny

 

[thehate.]

WOW your quick....ok i'm reading
funny this is me......................

Q: Breakfast, I skip it I can’t find time, is it important?
A: What!? Breakfast is by far THE Most important meal of the day. Your body goes 6-8 hours a night sleeping w/o food. The you wake up, your body is starved, and then when you don’t feed your body, it goes, "NO FOOD? Damn, I got to save myself, what if I don’t have food all day?" Then when you have that meal at around 11-12, your body keeps ALL it has just eaten. PLUS breakfast boosts Metabolism!

 

[SgtSlaughter]

sugar-free low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
cottage cheese
hard cheese
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas
fresh or frozen (w/o syrup) berries
peaches
grapefruit
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter
cashews (raw)
pistachios (raw, insides only)
pears
tomatoes
hard cheese
Chick peas
Sweet Potato
Kidney beans
Almond butter
Mustard greens
Kale
Oranges
Apricots
Ezekiel Bread
Egg Beaters/Liquid egg whites

FIBROUS VEGETABLES

Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo Shoots
Bean Sprouts
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Celery Root
Chard
Chicory
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Escarole
Fennel
Hearts of Palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mache
Millie lettuce
Mushrooms
Okra
Onion
Parsley
Peppers
Pumpkin
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Snow Pea Pods
Sorrel
Spaghetti Squash
Spinach
String beans
Summer Squash
Turnips
Water Chestnuts
Wax beans
Zucchini

 

[thehate.]

Ok I HATE water is it ok if I drink crystal light ? or should I just choke down just the HC0 ?...

 

[SgtSlaughter]

Ok I HATE water is it ok if I drink crystal light ? or should I just choke down just the HC0 ?...

drink H20 all day... it will curb your appetite as well.

I'd say supplement your water intake with a couple crystal lights... like with a meal or whathaveyou but not crystal light all day.

 

[*Bunny*]

Hiya Sarge! Great list there.

Ok I HATE water is it ok if I drink crystal light ? or should I just choke down just the HC0 ?...

I say you better learn to start loving it No I am not kidding

 

[thehate.]

Ok should I cut back on the cardio some ? and lift more? like I said in my 1st post I read on MSN that men speed up there metabolism more by resistance training then by doing cardio ....is this true? let me also add that im not gaining weight so I em loosing fat but it at the same rate im gaining muscle and I would like to speed it up a bit,.....

 

[*Bunny*]

Ok should I cut back on the cardio some ? and lift more? like I said in my 1st post I read on MSN that men speed up there metabolism more by resistance training then by doing cardio ....is this true? let me also add that im not gaining weight so I em loosing fat but it at the same rate im gaining muscle and I would like to speed it up a bit,.....

How are you tracking this to be sure you are gaining lean body mass (LMB) and losing body fat?

Proper Nutrition, Weight Training & Cardio can all increase your metabolism. It's pretty obvious your issue is with diet though. All the cardio is the world will not make up for a poor diet.

 

[mbcrump]

I also did the FATAL flaw of no breakfast when I was just starting out, also I did not eat greens. I did not eat ANPB, misc nuts because I thought they had too much Fat. This is where you gotta rewire your brain. You gotta EAT in order to loose weight. Ignoring breakfast is like saying, I'm going to let my body starve until noon today. If you are in the weight loss game, having a clean diet is at the top of the list. Your cardio routine is just an extention of your diet, not the other way around.

 

[thehate.]

Ok today I ate breakfast
@8:30 I had 3 hard boiled eggs and a protein bar
@ 11am went to the gym
@ 12:30 I had a tuna sandwich{on whole wheat } and a hard boiled egg
@3pm had halibut { a piece the size of my palm} and a hard boild egg
@5pm ate the rest of my halibut {about 1/2 a portion}
i'm about to eat dinner maybe 2 cans of tuna with mayo

is this good? or do I need to eat more or less?

 

[SgtSlaughter]

Ok today I ate breakfast
@8:30 I had 3 hard boiled eggs and a protein bar
@ 11am went to the gym
@ 12:30 I had a tuna sandwich{on whole wheat } and a hard boiled egg
@3pm had halibut { a piece the size of my palm} and a hard boild egg
@5pm ate the rest of my halibut {about 1/2 a portion}
i'm about to eat dinner maybe 2 cans of tuna with mayo

is this good? or do I need to eat more or less?

you're 215lbs ... from the looks you need to eat MORE.

Plug the foods and portions sizes into www.fitday.com or something similar.

Copy/paste the total calories, protein, carbs, fats (macros) here for us.

 

[thehate.]

http://www.fitday.com/WebFit/DayFoodsTab.asp
not sure if this link will work

grams cals %total
Total: 2017
Fat: 107 959 49%
Sat: 19 173 9%
Poly: 40 359 18%
Mono: 40 357 18%
Carbs: 64 223 11%
Fiber: 8 0 0%
Protein: 197 789 40%
Alcohol: 0 0 0%

Fat Carbs
Protein Alcohol

and on the pie chart 1/2 if fat 3/4 is protein and 1/4 carbs

Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Egg, whole, boiled 77 5 1 6
Egg, whole, boiled 77 5 1 6
Egg, whole, boiled 77 5 1 6
Cod, baked or broiled 167 5 1 28
Tuna, canned, water pack 194 1 0 43
Tuna, canned, water pack 194 1 0 43
Tuna, canned, water pack 194 1 0 43
Peanut butter sandwich 344 17 37 13
Almonds, dry roasted (assume salted) 169 15 5 6
Mayonnaise, regular 99 11 0 0
Mayonnaise, regular 99 11 0 0
Mayonnaise, regular 99 11 0 0
Mayonnaise, regular 99 11 0 0
Coffee, pre-lightened, no sugar 4 0 0 0
Coffee, pre-lightened, no sugar 4 0 0 0
Coffee, pre-lightened, no sugar 4 0 0 0
Snacks, granola bars, hard, plain 115 5 16 2
Totals 2017 107 64 197


AND I THOUGHT I ATE HEALTHY TODAY ............WOW.........thats allot of fat.

 

[poysyn]

u need that much fat without carbs. dont avoid carbs, they fuel you. if you are going to have low days liek that make sure you have load days as well

 

[SgtSlaughter]

u need that much fat without carbs. dont avoid carbs, they fuel you. if you are going to have low days liek that make sure you have load days as well

exactly.

Fat is not bad, it's just caloricly dense so the overall calories will sneek up on you.

Healthy fats, such as those from lean steak, fish, eggs, nuts, all natural peanut butter, are great for you and stimulate Testosterone production, lube joints, ect.

 

[*Bunny*]

Ok today I ate breakfast

WOOHOOOO!!!!!!!!!!!!!!!!!!

 

[thehate.]

Thank you.. thank you ...i'll be here all week

today........

Calories Eaten Today
grams cals %total
Total: 1712
Fat: 64 574 35%
Sat: 13 120 7%
Poly: 26 230 14%
Mono: 19 171 10%
Carbs: 97 357 22%
Fiber: 8 0 0%
Protein: 179 716 43%
Alcohol: 0 0 0%

Fat Carbs
Protein Alcoho

 

[*Bunny*]

Thank you.. thank you ...i'll be here all week

today........

Calories Eaten Today
grams cals %total
Total: 1712
Fat: 64 574 35%
Sat: 13 120 7%
Poly: 26 230 14%
Mono: 19 171 10%
Carbs: 97 357 22%
Fiber: 8 0 0%
Protein: 179 716 43%
Alcohol: 0 0 0%

Fat Carbs
Protein Alcoho

I wish I could get my cals to 1700 lol, Im having trouble breaking 1850 I think


Macros are better ... Fiber looks a little low