Transformation Plans

[mehtadog]

Let me re-introduce myself its been a while. I am mdog and for the next 4 weeks this and the gym are my home. I am 18 and out of shape. I have 4 weeks until college and need to lose weight. When I was 14 I weighed close to 200 lbs and I lived in NY. I went on hydroxycut (with ephedrine) and Atkins (now I know bad idea). But I lost 60 lbs and brought it to 147. I am now 18 at 5'11' 187lbs and 18% body fat. So this is the supplementation I have planed so far for the next 4 weeks.

1 Mega man
(The rest spread out 3 times a day)
1200 I.U. - Vitamin E
2400 mg - CLA
600 mg - r-ala
6 Pills (I threw out bottle after I bagged them) of Hoodia (Stuff is GREAT)
5 g - Glutamine (American Sports Nutrition)
290 g - protein (American Sports Nutrition + Isopure, but I like to get the majority in from food)
This is the part I need advice, I want to lose 30lb's for body fat in the next four weeks which will be a very hard and most likely impossible goal. I am on EYC right now since Monday (today is wend). I also have clenbuteral. I am planning taking the eyc this week and next then for the 2 weeks taking clen. Starting at 60mcg moving up to 100-120 depending on how I feel.

Heres my work out, it has changed though. now instead of just 45 minutes of elliptical a day, I do cardio on all my free time, today I ran 8.5 miles throughout the day as well as my abs workout, please comment on it:

-Sunday: Cardio: elliptical (35-45min)
Abs: Decline Exercise 5 reps (slow count to 5) x 5 sets
Cable Crunch 15x3
Dumb Bell side bends 15x3
Leg rises on dip rack 15x3
Leg rises on flat mat 15x3
Side to side 30x3


Monday: Cardio: none
Chest: Incline Bench 8,8,6,4,3,2,4
Incline Flies 8x3
Flat Bench 8,8,6,4
Flat Flies 8x3
* Cable Crossover 8x3
* DB pull-over 8x3

Biceps: Straight Bar Curls 3x8
Concentration Curls 3x8
Preacher Curls (ez bar) 3x8
Incline Db Curls 3x8

Tuesday: Cardio: elliptical (35-45min)
Triceps Triceps Extensions (Rope Cable) 3x12
Db triceps extensions 3x12
Triceps Kickbacks 3x12
* Close Grip Bench 12, 10, 8, 6
* EZ curl Triceps extension 3x12
* V-Bar tri extensions 3x12

Back: Lat pull downs 3x12
* Close Lat Pull downs 3x12
DB Row 3x8
Cable Rows 3x12
* T-Bar rows 3x8
* Machine Rows 3x12
* Hyperextensions 3x15

Wednesday Cardio: elliptical 35-45 min
Abs: Decline sit ups 5 reps (slow count to 5) x 5 sets
Cable Crunch 15x3
Dumb Bell side bends 15x3
Leg rises on dip rack 15x3
Leg rises on flat mat 15x3
Side to side 30x3

Thursday Cardio: Elliptical 35-45 min
Legs: Full Squat 3x8
Leg extensions 3x8
Seated Calf Raise 3x15
Single Leg Calf Raises 3x15
* Standing Calf Raises 3x15
* Leg Curls 3x8
* Leg Press 3x8

Shoulders: Military Press 3x8
* Front DB raises 3x10
* Side DB raises 3x10
Barbell High V's 3x8
* EZ curl High V's 3x8
DB shrugs 5x16
* Barbell Shrugs 3x8

* Friday Chest: Decline Bench 8,8,6,4,3,2,4
Decline Flies 8x3
Flat Bench 8,8,6,4
Flat Flies 8x3
* Cable Crossover 8x3
* DB pull-over 8x3

Biceps: Straight Bar Curls 3x8
Concentration Curls 3x8
Preacher Curls (ez bar) 3x8
Incline Db Curls 3x8

Saturday - Cardio - I live in North Carolina and this will be my day to go fishing and hike this beautiful 5 mile trail.

Hers where I need help most. I am not sure on what to eat and how much. I know I need to get some carbs in so I don’t lose muscle by getting into ketosis, so imp eating 2 bags of these south beach diet crackers they each have 15g of carbs and 100 cals. If you guys could give me a goal caloric intake and what percentages of what I will follow it to a T. Id like to pre-prepair my meals into Tupperware’s and tape times to it so I can just eat what I have to when I have too. Also how much protein should be coming in from food and how much from supplements, I will dose up on tuna if I have to I love it without mayo.

Also I know that gaining muscle and losing fat is a real grey area, but if I am cleaning as clean as possible lifting everyday but Saturday and excessive cardio what will you predictions be?
I will be starting a log once I get some responses.

Here are some questions:
-Should I add taurine to my diet once I am on clen?
-How many hours of sleep should I be getting?
-Should I cut cardio? In the past that has been the best thing for losing weight for me
- Should I consider going into ketosis? I will burn fat like crazy
-What do you think of supplementing with t3, besides for the muscle loss and HUGE risk if I take it right do you think it will be helpful?
-Is it bad to take ambien to sleep do to insomnia? My last dose of pills is always before 5 but I still cant sleep, it is 5:30am as I am writing this.

One last thing, I gained all my weight from drinking beer. I have completely cut beer out of my life as well as hanging out and doing anything besides focusing on my goal. The one bad habit I do have is I smoke Cigarettes. I know its bad but and criticism on how bad it is supported by evidence on how my gains will increase will really help me comfortably enter a new lifestyle and life. I know once I lose the weight I will have to maintain it and eat well. I would like to continue to train hard and see what i look like at my peak genetic potential.

Thank you so much for reading my story and plans, ANY advice you guys have to offer will greatly be appreciated.
-mehtadog

 

[Guinness5.0]

You just asked about a dozen (or more) q's in one post. It's very difficult to help you that way. Try to relate your questions in here to training and you'll probably get better help.

Training-wise, IMO you're doing way too much and a lot of it is foo-foo BS. Stick to the basic movements like squat, bench, dl, overhead pressing, row, etc. I realize you want to cut but the weight training you do will have very little bearing on whether or not you lose weight. You will want to maintain as much muscle as possible while shedding fat. This will occur by lowering your cals by a sensible anount below your daily expenditures, not by walking around the gym and using every piece of equipment available. Just about any solid weight program will achieve this, and by "solid" I mean focusing on compound lifts and not going to failure on every set. There are about a million ways to go about this (HIT, 5x5 etc.) so you may try the training sticky up top. HTH

 

[JL_204]

That routine is way to confusing bro. Like guinness said stick with the basic movements and do alot of cardio. Watch your calories and you'll be good to go.

 

[mehtadog]

That routine is way to confusing bro. Like guinness said stick with the basic movements and do alot of cardio. Watch your calories and you'll be good to go.

I forgot to mention that the stars mean that they are optional depending on my daily activites.

Also I was doing 8X3 because i dont have 12 weeks to do the 5X5 program. Do you guys think that 8X3 will show more results, or maintain more muscle then 5X5.

 

[Guinness5.0]

I wouldn't be overly concerned with the rep range. Serioulsly, if your plan is too complicated (and bro it most assuredly is) there is no way in hell it will succeed. You've got about a million ways to get your head spinning in that post. Fuck supplements. They'll confuse you, cost much more than they're worth, and just add more variables to the equation.

If calories in < calories burned (to a sensible degree) you'll lose weight. If you have a decent (doesn't have to be perfect) resistance training program you'll "teach" your body that it needs to hang on to the muscle it has and most of the weight lost will be fat. Some cardio will help, but I honestly think cardio is not what it's made out to be, particularly since I work at a gym and see people who do nothing but cardio get fatter after a couple months (I know that's not what you're doing, but overdoing cardio will actually LOWER your overall metabolism).

 

[JL_204]

For cardio I "heard" HIIT works well, not sure though as ive never tried it.

 

[mehtadog]

For cardio I "heard" HIIT works well, not sure though as ive never tried it.

high instesity training, meaning you think a half hour hard will be more sufficent then a few hours multiple times a day? I do sprint my first part of cardio for the day but later that day befor or after i lift i find myself just reading on this website or watching tv and just go run again instead of just sitting there. starting tomarrow i will be eating 6 times a day majority tuna and chickon and a little bit of carbs (32g)..