Some advice please from those in the know.

[newman4ever]

O.K. Here's my story...

I'm 35 years old. Began a diet 3 months ago and quit smoking at the same time. I started out with walking in the mornings 3-4 times/week and taking Xenadrine for weight loss. My starting weight was 215lbs and I'm 5'9". After losing approx 20lbs, I joined a gym and began lifting with the guidance of a personal trainer. Now 4 months into it...I've dropped approx 35 lbs and I'm seeing some good muscle definition from the weight training.

Now the problem is I seem to have plateaud in my weight loss. I haven't lost any weight in almost 4 weeks. I'm sure I have gained some muscle mass, so perhaps I have lost some fat but I'm still concerned about some things and getting frustrated.

So I need some advice as to what's the best way to attain my goals.

Here's my current stats and routine / diet:

I've stopped taking the Xenadrine for the past week because I've been on it for about 3 months. Was planning to stay off it another week, then try Hydroxycut or some other Thermogenic stuff. I'm taking creatine - Celltech....yeah I bought into the muscletech hype but after doing some reading here, I guess it's not the best stuff so any recommendations for supplements will be appreciated.

I'm doing cardio in the morning when I wake up, no food before and waiting 1 hour after before I eat. I'm no longer walking..now I jog apprx 4 miles in 45 minutes / 5-6 days a week

Go to the gym 5-6 nights / week Here's my routine

15 minute cardio warm-up on elliptical machine
weight training - 3 day cycle
day 1 - Chest / Triceps
day 2 - Legs / shoulders
day 3 - Biceps / Back
20 minute cardio after weight training
I do abs every other day in addition to whatever muscle group I'm exercising that day. When lifting, I'm doing 4 sets of 15 reps on each exercise.

My goal is to attain a lean body...with very good definition. I'm not looking to gain alot of bulk and just want to be very cut and have very low body fat.

So now some questions...

1. Am I overdoing it with the exercise? If so, what would be a good routine to achieve fat loss and gain definition.

2. Should I be considering an Atkin's type diet to get myself into Ketosis, and if so, what about creatine? I've heard you get better absorption taking creatine with carbs, is this true? And also...do you need carbs in your diet when doing weight training?

3. I'm considering using Yohimburn to aid in reducing fat in some trouble areas. Can I use this along with a Thermogenic like Hyroxycut?

Basically... I'm just looking for some good recommendations for diet / exercise / supplements routine that will help me acheive my goals. Any help is greatly appreciated.

Thanks

 

[~SC~]

thanks........

for taking the time to share your story.

You broke it down as far as what your workout schedule looks like, but what I cannot find is what your daily nutrient intake looks like. You know, your food.

Food coming in is going to be responsible for how you look over time. Whether or not you are eating to sculpt yourself and achieve the look you desire is what we all must know in order to be able to help you. When you plateau as you have, we have to analyze the diet, as that is what needs to change now as you move closer to your goal. The leaner you get, the more meticulous we must get with fine tuning what you are eating, and make sure that you are eating to achieve the results you so desire. I know because I compete and I am a macro whiz much like Mr. X is here. Show us a sample of what you eat daily, and I bet we can find out ways in which to help you.

~SC~XXL~2K2~
GotFina.com Poster Boy

 

[newman4ever]

O.K. I knew that question was probably coming, but my post seemed long winded and I wanted to save space. My diet for the majority of the 4 months was probably not too good. I was having no food until lunchtime, then eating a green salad with grilled skinless chicken breast and some vinegrette dressing for lunch, and that was it for the whole day. About 1 month ago, I began taking Whey protien shakes - one in the morning an hour after my run, and one at night after my workout, still having only the chicken/salad or something similar for lunch.

When I plateaud...I was afraid perhaps my body was going into starvation mode and my metabolism was slowing due to the extemely low caloric intake. So I stopped taking the Xenadrine and began to eat more foods throughout the day. Here's a typical day's food for me currently.

Morning 1 hour after workout - Bowl of whole grain cerial / skim milk or a protein shake.

Mid morning snack - fat free yogurt

Lunch - same chicken/ salad or something similar

Late afternoon snack - Apple or banana

Go to the gym for my weight training

As soon as done lifting...I take 1 serving of celltech and 30-40 minutes later, eat 1 nitrotech protien bar

That's it. I know I need to pay more attention to diet in order to achieve my goals, so I'm looking for a good structured diet that I can follow. I'm pretty disciplined, so if it's laid out for me, I'll follow it religiously. I just don't know whats best for me given my current situation. The whole issue of carbs / no carbs is confusing for me.

What do you think?

Also...does my exercise routine seem appropriate for my goals, or should that be modified in some way also?

Thanks again for the help.

 

[~SC~]

k, here goes...............

Morning 1 hour after workout - Bowl of whole grain cerial / skim milk or a protein shake. DITCH THE MILK AND CEREAL. USE OATMEAL AND EGG WHITES, OR OATMEAL AND PROTEIN POWDER INSTEAD. U CAN ALSO JUST HAVE FAT/PRO AS I RECOMMEND, BUT IF U MUST HAVE CARBS, HAVE OATS.

Mid morning snack - fat free yogurt YOGURT IS NOTHING BUT PURE SUGAR. GOOD FOR THE BACTERIA AND YOUR GI TRACT, HORRIBLE FOR YOUR FAT LOSS EFFORTS!!!......READ THE LABEL SERIOUSLY.......U ARE KILLING YOURSELF HERE. HAVE A PROTEIN SHAKE WITH SOME FLAXSEED OIL.

Lunch - same chicken/ salad or something similar HAVE ENOUGH PROTEIN HERE IN THE FORM OF CHICKEN, OR HAVE A NICE STEAK WITH SOME ZUCCHINNI OR SOMETHING SIMILAR. REALLY, IN THE ABSENCE OF CARBS, DON'T WORRY ABOUT FAT, IT ACTUALLY HELPS THE BODY LET STORED BODYFAT GO BY SENDING THAT SIGNAL THAT YOU ARE TAKING IN ENOUGH FAT.

Late afternoon snack - Apple or banana UNLESS U ARE GOING TO WEIGHT TRAIN, I'D HAVE ANOTHER PROTEIN SHAKE WITH FLAX OIL HERE.

Go to the gym for my weight training HAVE THAT APPLE 1/2 HOUR BEFORE U HIT THE GYM WITH YOUR FAT BURNER, THAT WOULD BE IDEAL!!!

As soon as done lifting...I take 1 serving of celltech and 30-40 minutes later, eat 1 nitrotech protien bar I HATE MUSCLETECH STUFF, BUT THAT'S BESIDES THE POINT. A BAR IS NOT EASILY ABSORBED AS A SHAKE WOULD. I WOULD USE DEXTROSE/MALTODEXTRIN POWDER WITH WHEY PROTEIN AND SOME ALPHA LIPOIC ACID HERE. YOU CAN ABSORB THIS RIGHT AWAY, AND YOUR MUSCLES WILL THANK YOU.

That's it. THAT CANNOT BE IT. YOU NEED ANOTHER MEAL IN THE FORM OF CLEAN CARBS AND LEAN PROTEIN HERE TO FOLLOW UP THAT LIQUID POST-WORKOUT MEAL. HAVE RICE/CHICKEN, RICE/WHITE FISH, ETC. ABOUT 1 HOUR LATER IN THE SAME RATIOS OF YOUR PWO SHAKE. U NEED SOMETHING TO "SIT ON YA" AND FOLLOW THAT LIQUID MEAL. THIS WILL NOT MAKE U FAT (THE CARBS) AS THEY HAVE A PLACE TO GO, WHICH IS TO RECOMP THE MUSCLE GLYCOGEN FROM YOUR WORKOUT. AGAIN TAKE YOUR ALA WITH THIS MEAL.


I know I need to pay more attention to diet in order to achieve my goals, so I'm looking for a good structured diet that I can follow. I'm pretty disciplined, so if it's laid out for me, I'll follow it religiously. I just don't know whats best for me given my current situation. The whole issue of carbs / no carbs is confusing for me.

What do you think? THESE ARE MY SUGGESTIONS. U CAN ALSO VIEW SUGGESTIONS AT GOTFINA.COM'S DIET BOARD, WHERE I HELP A LOT OF OTHERS ALSO. THANKS.



Also...does my exercise routine seem appropriate for my goals, or should that be modified in some way also? IT CAN BE, BUT I FEEL IF YOUR DIET IS RIGHT ON, YOU'LL SEE PROGRESS TENFOLD.

Thanks again for the help. NOT A PROBLEM!!

 

[Mr.X]

1. Am I overdoing it with the exercise? If so, what would be a good routine to achieve fat loss and gain definition.
******************************
I doubt you're overdoing it.....

2. Should I be considering an Atkin's type diet to get myself into Ketosis, and if so, what about creatine? I've heard you get better absorption taking creatine with carbs, is this true? And also...do you need carbs in your diet when doing weight training?
********************
you can do atkins, but your current problem is the lack of leptin levels and, of course, the lack of T4-T3 coversion due to the prolonged dieting regime......I would recommend having at least 2 refeed days every week for the next 2 weeks...

Creatine absorbs better w/ carbs, so you can take it during the carb-up phase of CKD

3. I'm considering using Yohimburn to aid in reducing fat in some trouble areas. Can I use this along with a Thermogenic like Hyroxycut?
*****************
Yohimburn is a GREAT! product, especially when doing Ketosis....I would recommend dropping the Hydrox hype and going w/ NYC

Oh yes, goto the top of this DIET forum and read my CKD manual, it's a STICKY...that's what I'm talking about when I refer to CKD.

Mr.X