New Lifter, Lost 62lbs to cardio, need training feedback

[Mang]

Hi Everyone,

Background: Nov 26 - 285 fat and out of shape

Feb 26 - 223 still have too much fat on me, but stronger and can bike 20 miles and jog about 3 miles at a time.

5'10"
29yo
223
153? lbm
31% bf =(

my schedule is as follows

7amwake up drive to gym ( 1 thermo 2 lipo no problem thremos about to crank it to 2 x 3 a day on the thermo)
7:30 1 hour cardio (bike) at target heart rate avgs 10-11 miles
8:30 done
9am first feeding
11am 2nd feeing ( 1 thermo 2 lipo )
1p 3rd feeding
3pm 4th feeding
4pm go to gym do weights (1 thermo 2 lipo )
5:30 5th feeding
7:30 6th feeding

My ratio is 53%F/37%P/8%C
wiht refeed ever 14 days
about 180g of protien consumed.
(ANPB Diet)

I check my ketosis level and I'm in the purple this time going to stay on for the full 14 days.

moday - chest/bis/foreams
tues - legs- newb hams and calvs , no squating yet
wed - cardio when i go home at 8pm for an hour
thurs - shoulders/tris
fri - cardio when i go home at 8pm for an hour
sat - back/traps machine work and shrugs
sun- mountainbike for 2 hours atleast i loooooooove to bike hehe
gonna stay away from squats and deads until i can geta gym partner

Chest
Incline dumbbell press 3 x 10
Bench 3 x 10
Machine Flys 3 x 10

Bis
Standing curl 3 x 10
Seated Dumbell Curls 3 x 10
Seated Padded Curls 3 x 10

Forearms
Behind the back curls ( strange but i can get them to burn good )
3 x 10

Legs
Leg Press 3 x 10
Leg Curls
3 x 10
Lex Extensions
3 x 10

Shoulders
Seated Dumbbell Press
3 x 10
Barbell Upright row
3x10
Dumbbell Laterals ( Light Weight )
3 x 10

Tris
Incline bench press
3 x 10
Cable Pull down with roep
3 x 10
Bench Dips
3 x 10

Back
Seated Rox
3 x 10
Cable Front Pulldown
3 x 10

Traps
Barbbell Shrug
3 x10
Dumbbell Shrug
3 x 10

Been doing this for 2 weeks now. Was wondering is this too excessive, too much, too little ? Wrong exercises?

Since I'm hellbent on losing this weight my brother suggested I do a 6-7 week cycle of papervar and i have a good supplier.

I basically want to get down to about 190-185lbs and 163lbm for a total of 14-16% bf, before I go home the last week in april about 52 days from now. I know it is a pipe dream but do you think by doing the numbers its possible or if i can change anything up to try to get to that goal just shoot me a heads up.

Thanks,
Mang

 

[sweed]

your fat % is too high, protein % way too low.. at 223 lbs, you should be taking in at least 250 grams of protein. and your carbs are at 8%!! you have to bring that up.. are you doing the atkins?

you should make sure you total sets for each body part is around 9-12 sets for now.
Dont worry about the AS now.

I dont think that your at 31% bf at 223 and 5'10

do you have any pics?
But awesome job at loosing all that weight!!

 

[bebasshome]

I definetly agree too bro. Lower your volume a bit, and get that CHO percentage up! Keep going, 40lbs+ of weight loss is a great accomplishment!

Brian

 

[d3track]

did i read 53% FATS!?!?!?

what is that about?

 

[Smurfy]

Congrats on your accomplishments thus far! Keep working hard. I also agree that you need more carbs, more protein and less fat. Also, I would not hesitate to start donig squats and any other compound lift. These are the lifts that will give you the results you are looking for. Get some instruction on the major lifts and go for it! No need to wait.

 

[big4life]

Welcome and congrats on the weight loss so far!!

I agree that you should adjust your diet %, that seems like too much fat, and not enough protein.

I would add deadlifts to your back workouts, replace incline presses on your tricep days with close grip presses. On the deads you don't really need a partner, just start off with a light weight until you get your form down. I would also try doing some body weight squats at home. That will help you get use to the motion and when you feel comfortable enough you can start doing them at the gym with just the bar, and gradually move up the weight.

 

[Mang]

Hiyas

Thanks for the feedback so far =)


Sweed - Not Atkins (ANPB Diet) but i do go in and out of ketosis

bebasshome - CHO percentage - Whats that ?

d3track - did i read 53% FATS!?!?!?
All Natural Peanut Butter Diet

Just took a 20% paycut and I'm poor and the diet is cheap, heh

Is the general consensus lighter weight more reps at this stage or go higher weigh lower sets?

I'll get someone to help me learn how to squat though and I'll switch to close grip for tricep days.

Thanks again for the feedback, I'm not going to stop at any cost to reach my goals =)

 

[bebasshome]

Sorry bro....sometimes I have to remember I'm not in my nutrition/health class anymore...hehe. CHO='s Carbohydrates. CHO stands for the chemical shorthand for Carbohydrates, CarbonHydrogenOxygen.

But back to the matter at hand, definetly up your carbs %, and lower your fat%

Brian

 

[casualbb]

Dude if you've had success so far on low carb, why change it?

 

[casualbb]

I'd only up carbs if you feel chronically low on energy around workouts.

 

[Dorian'sDisciple]

agree totally with casual. this guy has made very impressive inroads into his bodyweight using the low carb approach...why demand he stop if it works?

bro,good job dont forget those carbs pre and post workout though. TKD and CKD are also low carb options...check out ww.lowcarb.org