n00b v. Help me continue to lose weight

Discussion in 'Fitness & Nutrition' started by macistaniMac, Jul 20, 2006.

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  1. macistaniMac

    macistaniMac New Member

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    I need advice on my diet

    So, here's the deal in cliffs...

    I need to way 195 lbs by the end of december, OR I need to have a 36" waist by that time (trying to join the army).

    Height: 5'11", Age: 24, male
    I used to weight 340lbs, 54" waist. (2 years ago)
    Currently 220lbs, 39" waist.


    My workout schedule
    Monday - Weightlifting Routine 1, 2 Hours of Brazillian Jiu-Jitsu
    Tuesday - Pushups, Situps, Lunges, 2 mile run. 1 hour eskrima, 1 hour JKD
    Wed - Pushups, situps, lunges, hindu squats, 2 mile run
    Thursday - Pushups, Situps, Lunges, 2 mile run. 1 hour eskrima, 1 hour JKD
    Friday - Weightlifting Routine 2, 2 hours Brazillian Jiu-Jitsu
    Sat - Run 2 miles
    Sun - rest


    Weight Routine 1: (3x10)
    Flat Bench (165 lbs)
    Overhead Press (145 lbs)
    Pull-ups (3 sets til failure at bodyweight, currently 5 per set)
    Bent over row (200 lbs)
    Squats (265 lbs)

    Weight Routine 2: Friday (3x10)
    Incline Bench (155 lbs)
    Dips (3 sets til failure at bodyweight, currently 20 per set)
    Pull-ups (see routine 1)
    Still Legged Deadlifts (300lbs)

    Calistetics days: One set til failure (roughly 90 pushups, 110 situps, 100 lunges, 100 hindu squats)

    Daily caloric intake: 2,500 calories, mostly protein (200 grams daily) with some carbs (1/2 cup oatmeal, 2 apples), 1.5 gallons of water daily.


    Here's what I want to know...why isn't my waist shrinking? I haven't lost so much as 1/2 inch since the beginning of may and I'm getting frustrated. I get gobs and gobs of exercise and I believe I'm doing everything right...anybody have some tips on what I can do to get rid of my dunlap (Belly done went and spilled out onto your lap)?


    Edit: My typical daily eating is

    1/2 cup oatmeal, 2 protein shakes, 2 apples, 400g of lean chicken breasts, 1 roll of lean ground turkey, 2 cans of mixed veggies, 2 cans of italian stewed tomatos, 1 sweet potato, 1 multi-vitamin, 1 fish oil capsule, 1 flax oil capsule, 1.5 gallons of water.
     
    Last edited: Jul 21, 2006
  2. WPInerd

    WPInerd New Member

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    well it sounds like you are doing everything right, if you weigh 220 lbs, the general rule for caloric intake is about 11-12 times your bodyweight. you might want to try 10 times your body weight to speed up process, and try to get a few more hours of cardio in. i really don't know what else to tell you. looks like you are doing everything right, but you'll just have to keep on trucking. goodluck man
     
  3. macistaniMac

    macistaniMac New Member

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    Well, that's frustrating.

    I've tried eating less, but it makes me all weak and kitten-like so that I have trouble making it through my workouts. Is there such a thing as too much protein stalling weight loss?
     
  4. WPInerd

    WPInerd New Member

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    all i can recommend you to do right now is to run more, try this workout, it helped me out when i was cutting hardcore:

    45 minute running workout:

    minute 0-10 run at 6 mph
    minute 10-30 run at 8mph and 4 mph (alternate every minute)
    minute 30-35 run at 6 mph
    minute 35-42 run at 9mph and 3 mph (alternate every minute)
    minute 42-45 3 mph cool down

    I did this everyday when I was around your weight, do this and I'm sure it will help, you will prolly go around 4 miles a day, upping your cardio is the only thing i can suggest for now
     
  5. Elfling

    Elfling New Member

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    How many calories are you actually taking in? Are you tracking that and macros, or just going by the "this looks like what I'm eating" routine?

    You've got till December, that's plenty of time :wavey: You already have a pretty heavy exercise load. When's the last time you took a break, incidentally?
     
  6. macistaniMac

    macistaniMac New Member

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    The actual number of calories is 2490, daily. (I'll eat the same thing for 5-6 weeks, then go calculate another 2500 calorie plan and eat that for the next 5-6 weeks)

    I eat the oatmeal and shakes seperate, but everything else is measured/weighed and thrown into a slow cooker that I eat out of all day. If it isn't in the pot, it doesn't get eaten.

    I haven't taken a break probably since the middle of April.
     
  7. Elfling

    Elfling New Member

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    Might be worth taking a diet break for a couple of weeks, then start up dieting hard again. Look into a PSMF maybe?
     
  8. V!

    V! New Member

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    :hsugh:
     
  9. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    that was helpful
     
  10. Devil

    Devil I have become my terror. OT Supporter

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    no weigh
     
  11. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    wai
     
  12. V!

    V! New Member

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    are you looking my weigh? :squint:
     
  13. Skeletor

    Skeletor Guest

    Firstly you should drop JKD and take up Muay Thai, but I won't bother you about that in here :p


    As far as everything goes I think your diet and routine is fine. If you really lost 120 lbs then congratulations and I think if you just keep up the current routine you should be okay. If you're seeing a decrease in the amount of weight you're losing then adjust your caloric intake.
     
  14. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    ban
     
  15. V!

    V! New Member

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    Do you wanna box? How much do you way?
     
  16. macistaniMac

    macistaniMac New Member

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    Yeah, I suck. I used the incorrect word.


    PS: No Thai boxing around, otherwise I'd be all over it.

    My options are: My current MA, or TKD.
     
  17. BlackIce72

    BlackIce72 New Member

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    You're at the point where you are definitely ready for High Intensity Interval Training (HIIT). This is where the pounds really peel off.

    I know a lot of guys ( I do it, too ) who do the following:

    Set a treadmill to your typical sprint speed (could be 11 to 13 on the tread... maybe something in that range).
    Jump on (while holding the braces so you don't get thrown off) and sprint for 30 seconds then jump off to the side steps and rest for 30 seconds. I started doing this for about 10 minutes and really felt it.

    You could absolutely do this on a track as well if you have a watch. It's just a lot easier for me on a treadmill because I have all of the time/speed info right in front of my for efficient results.

    You do a very nice amount of running already, as well as BJJ and JKD having AMAZING workouts. You can even make up your own HIIT if you want. But, make sure you are keeping track of and regulating the amount of down time. Being one who takes part in martial arts, you can appreciate not only having great stamina, but the ability to recover back to a normal heart rate for the next round. So by keeping very close track of time running and resting you can make your body recover faster after sprinting.
     
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