Starting some new supplements

[*Bunny*]

I do like an everyother day cycle. One on One off. On off days I do cardio..

Sunday - I do am 1 hour cardio
1/2 hour eliptical @ level 5 go up to a 8.
1/2 hour treadmill at a level 10 incline for 15 minutes and then down in increments to finish off 30 minutes.

Then I go back in afternoon and do weights...
Chest and Biceps

Mon - Cardio routines
Tues - Back and Triceps
Weds - Cardio routine
Thurs - Shoulders and calves
Fri - cardio ( or take day off)
Sat - Legs

Then I start over.....I mean this is scheduled, but sometimes I take a day off here and there but pretty much this is it....As far as my weight, I am huge...I feel like my clothes are falling off of me, but the scale is a bitch....I haven't weighed myself in about a month but I was 190 lbs...I started crying.....I've been following this diet or something similar to it for about 6 months...I give myself a cheat day now, before I would just give myself a cheat bite here and there...I stopped that and stick to one day, I don't even crave a cheat day anymore...isn't that weird.

If you been doing this for about 6 months, I would suggest shakin' things up, changing up the diet and finding a new workout split.

Are you doing any HIIT for your cardio? That in itself should jump start the fat burning a little bit better

Scales are deceptive ... try not to let this # define you.

Per Sassy... "Weight is just a measure of the earth's gravitational attraction to you as an object on it's surface. It is one data point in quantifying your physical existence, but WHAT MAKES UP THAT WEIGHT is more important. You are made up of lean muscle mass and bodyfat. Getting "lean and toned up" is the result of how the two work together. Bodyfat is only half of it...."

 

[aandd]

As far as my weight, I am huge...I feel like my clothes are falling off of me, but the scale is a bitch....I haven't weighed myself in about a month but I was 190 lbs...I started crying.....

Don't worrry about the scale! I started at 148 lbs, and 33% bodyfat. Today, months later, I am ONLY down to 141, but my bodyfat is down to 22%. It equates to a loss of 17 lbs of fat and a gain of 10 lbs of lean muscle. I would have been VERY discouraged if I only went by weight! Go by how your clothes feel and your bodyfat!

 

[want2bhot]

OK her goes...Sorry if this is long, but you want to know my exercises..I don't have my log with me, so I am going by memory...
(r=reps, w=weight)
Chest
Bench - 20r x 20w, 15r x 25w, 12r x 30w
Incline - 20r x 15w, 15r x 20w, 12r x 25w
dips - machine assisted at 160w x 15r, 150w x 12r, 140w x 10r
rotary flies - 25w x 20r, 30w x 15r, 35w x 12r

Biceps
Preacher - 20r x 20w, 15r x 25w, 12r x 30w
hammer curls (db's) 15lbx15r each arm, x3 sets
Concentration curls - 15w to failure (usually 12-15 reps) x3 sets each side

Back
Lat Pulldowns
50w x 20r, 60w x 15r, 70w x 12r
low row machine
20w x 20r, 25w x 15, 30w x 12r
Pull ups
160w x 15r, 160w x 15r, 160w x 15r
Bent over rows on smith machine
20w x 20, 25w x 15, 30w x 12

Triceps
Cable pulldown
20w x 20r, 30w x 15r, 40w x 12r
Overhead extensions
20w x 20r (x3 sets of same)

Shoulders
Shoulder press
25w x 20r, 35w x 15, 45w x 12
Lat raise
15w x 20r, 20w x 15r, 25w x 10-12r
reverse deltoid
30w x 20r, 45w x 15r, 60w x 12r
DB front raises
15lb db's x15 alternating sides x 3 sets

Calves
Standing calve raise
40w x 20r, 50w x 15r, 60w x 12r
Seated
105lbs x15 @ rest pause x 3 sets

Legs
Hack Squats
25w x 20r, 30w x 15, 35w x 12r
Leg Press
45w x20r, 90w x 15r, 135w x 12r
Leg extension
40w x 15, 50w x 12, 60w x 10
Lying hamstring curl
40w x 20, 50w x 15, 60w x 12
Deadlifts
bar w/5lbs x15r x3sets.

I do abds after all my workouts.....

Are you doing lighter weight and higher reps? Or heavier weight and less reps?.....how many sets of each exercise are you doing and how many different exercises for each body part per training session?

 

[*Bunny*]

Hey Bunny, nice to hear from you again...Yes I am totally following that.....I am sticking to the plan...here is a sample day...

0700 2.5 ml Redline

0830 - 1/2 cup cream of wheat (plain)
1/2 cup cottage cheese (lowfat) w/1/2 fresh strawberries & grapes
6oz. coffee w/ some cream sweet and low
1130 - 6 oz. Chicken breast grilled
mixed green salad about 2 cups.
1/4 kidney beans
Rice vinegar dressing.
16 oz water

1430 - 12 oz Protein Shake (EAS) made w/water
sm. green apple

1730 - 12 oz Protein Shake (EAS) made w/water
sm. green apple

2030 - 6 oz. Chicken breast grilled
mixed green salad about 2 cups.
1/4 kidney beans
Rice vinegar dressing.
16 oz water

This is one day, all my other days are about the same, I don't usually do protein shakes back to back, but between work and getting home and getting to gym, I drink a quick shake and it keeps me going....Then I come home and start working on my last meal.

I switch it up from chicken to tuna, or grilled steak or something, but its around this type of diet...Oh, I have another 2.5 mls of Redline pre-workout.

What is the FitDay break down on this?

I may be WAY off but I came up with a diet that needs to cut some carbs & add healthy fats... just short of 1700 cals... and this wasn't even including the specifics (coffee, cream, rice vin, etc)...

ROUGH estimates

Protein 50%
Carbs 43%
Fat 7%

I still recommend the 40/30/30 I suggested previously to ya

10-12 x your bodyweight... what is your scale weight (JUST to assess your caloric range my dear)

 

[want2bhot]

I will have to go weigh myself to get an accurate count, but I forgot about the fitday sight....That was a good tool, I did it the first time we spoke, I will keep up on that log...It is very hard for me to judge how much of what protein to take in, and carbs, fats....I just wish I could have the perfect diet written out, so I can just use it and follow it..

Would you suggest to use fitday, before I make a meal, to figure out what it consists of, just until I get used to measuring how much of something...

I guess what I need to know is how many calories should I be taking in per day, or per meal???? I will go weigh myself right now, and write you back...I work in a hospital, we have scales in ER....Be right back

What is the FitDay break down on this?

I may be WAY off but I came up with a diet that needs to cut some carbs & add healthy fats... just short of 1700 cals... and this wasn't even including the specifics (coffee, cream, rice vin, etc)...

ROUGH estimates

Protein 50%
Carbs 43%
Fat 7%

I still recommend the 40/30/30 I suggested previously to ya

10-12 x your bodyweight... what is your scale weight (JUST to assess your caloric range my dear)

 

[The Shadow]

no chest work in there????

 

[want2bhot]

I will have to go weigh myself to get an accurate count, but I forgot about the fitday sight....That was a good tool, I did it the first time we spoke, I will keep up on that log...It is very hard for me to judge how much of what protein to take in, and carbs, fats....I just wish I could have the perfect diet written out, so I can just use it and follow it..

Would you suggest to use fitday, before I make a meal, to figure out what it consists of, just until I get used to measuring how much of something...

I guess what I need to know is how many calories should I be taking in per day, or per meal???? I will go weigh myself right now, and write you back...I work in a hospital, we have scales in ER....Be right back

Ok - I just ran to go weigh myself....I am such a fat cow...I cannot believe it...I gained weight.......HELPPPPPPPPPPPPPPPPPPPPPPPPPP...I am a huge 194lbs....I am really scared...I cannot get to 200, I will die....I don't understand, I weighed this much right after I had my baby....I am now like 4-5 sizes smaller than I was back then...I can show you some pics...I am so pissed...

 

[want2bhot]

I put chest in there, it was the first section of post..

no chest work in there????

 

[mermaid]

You are not a fat cow!!!!! Please don't think that about yourself. Listen to what the girls say and do not judge yourself by your scale #. You said yourself, you are 4/5 dress sizes smaller. I'm not experienced enough to give you detailed advice about tweaking diet and exercise but someone here will help.

Don't give up!

 

[want2bhot]

Thank you

You are not a fat cow!!!!! Please don't think that about yourself. Listen to what the girls say and do not judge yourself by your scale #. You said yourself, you are 4/5 dress sizes smaller. I'm not experienced enough to give you detailed advice about tweaking diet and exercise but someone here will help.

Don't give up!