I NEED HELP PLEASE! (getting cut!) - JP Fitness Forums

yovwmon · 03-06-2005, 08:20 PM

Name: Adam
Age: 28
Height: 5’11”
Weight: 204
Body fat: 27%

I have lifted a few times in the past for 2 weeks or so at a time, but I have never been serious about training like I am now. I have been training for about 2 months, during this time I have went from 223LBS and 33%BF down to 204 and 27%BF, without any supplements.

My goals: (By June 1st)
a. Improve overall strength
b. Become more lean (Goal - 15%BF)
c. Loose weight / fat (Goal - 180LBS)

My current routine: (Will go into more detail upon request.)
Sunday: OFF
Monday: 1 ½ hours running / walking & 1 ½ hours, arms, chest & AB’s
Tuesday: 2 hours walking / running / Bike & 1 hour, AB’s
Wednesday: 1 ½ hours walking / running & 1 ½ hours, Legs & AB’s
Thursday: 1 ½ hours walking / stair master & 1 ½ hours, shoulders, back & AB’s
Friday: 2 hours walking / running / treadmill & 1 ½ hours, arms, chest & AB’s
Saturday: 1 swimming / 1 hour whatever.

I have been on this same routine for about a month now, and I have seen some pretty serious results, I can bench 30LBS more than I could a month ago, I am able to curl 10LBS more pounds, I am able to run over a full mile @ 5.5MPH, 2 months ago I could only walk it @ 3.5. Overall I am fairly happy with my results thus far, although thing seem to have slowed over the last week.

My diet:
How about I just list the things I don’t eat. Absolutely no high fructose corn syrup, Very low sugar, Nothing fried, No more than 30% carbs, about 200g or protein a day, Only whole grain breads and spinach pasta, drinking around 128oz of water a day, and about 8oz of 2% milk. I mostly eat grilled chicken salads, oatmeal, and peanuts. When I do indulge it is always Eddy’s Grand Light, French Silk Ice Cream.

Vitamins & Supplements: (I just started with Muscle Milk and No-Explode 3/3/05)
Green tea extract: 250mg per day
One a day men’s health: one per day
Muscle Milk: One scoop per day with 8oz glass of milk
No-Explode: 2 scoops half-hour before workout 6 days a week, 1 scoop off days.

Other things to consider:
I am a recovering smoker of 12 years, I quit 2 years ago. I have never played any sports and my day job consist of sitting in front of a computer for 10 hours per day 5 days a week. I’m the guy that always sat back with a cigarette in one hand and doughnut in the other saying I wish I had a body like that…… Well now it’s time and I’m going to make this shit happen!

Keith S. · 03-06-2005, 08:41 PM

Welcome Adam!

May I just say that I've got the thing for you. 10 hours a day sounds like you've got a lot of work hours and not a lot of time for the gym, so you've got to train the best you can while there. Since you've been doing you routine for about a month now Id say that it's about time to switch it up...I would suggest to look at Caig Ballantyne's Turbulence Training, which I am also currently doing. I am working on the Turbulence Training for Fat Loss but there is also once for Mass. You'd want the one for fat loss...Even if you don't buy the routine you could also join his mailing list. To find out more about TT check out www.turbulencetraining.com Craig also has an eBook for sale called Get Lean!

By the way, so far you've had great results, keep up the good work.

dedicated2 · 03-07-2005, 07:36 AM

Congrats Adam!

I am not sure I would change a lot at this point, results speak...
However, you are hitting your abs too much in my humble opinion. You don't need to train them every day. Also, track your calories very closely on Fitday.com and you won't feel the need to have so much cardio in your routine. As long as you are burning more than you are taking in, you will cut.

Anyway, good going. Keep it up.

Marc

rem1956 · 03-07-2005, 07:48 AM

Adam, your results are amazing. And quite inspiring. Good work. I would cut back a little on the ab training, and as dedicated2 stated I would also monitor my cals with fitday.com.

Great Work!

BobTheKillerGoldfish · 03-07-2005, 08:50 AM

I'd echo what Keith, ded and rem said. The most important thing is always going to be your diet, so of all things, make sure it's solid, 5-7 small meals, healthy fats, lots of protein and don't starve yourself of calories. John Berardi's site is an excellent source of healthy recipies, plus the science behind why they're healthy aswell. Stick at it, stay motivated and you'll continue to see results.

Hope this helps, and keep it up.

BTW, didn't see cottage cheese listed in your diet anywhere, it's an excellent source of protein, especially as a late night snack, give it a shot.

yovwmon · 03-07-2005, 08:54 AM

Thanks for the great replies everyone.

All the advice I can get at this piont is very usefull. If anyone else thinks they may have some good pointers please post, thanks again!

yovwmon · 03-07-2005, 09:31 PM

Again Great advice everyone, your knowledge and help is unequaled. Here is a closer look at the diet I have been following for 2 months now. By looking in the mirror, I can assure you that I have put on at least 10 pounds of muscle, which means I have most likely burned around 25lbs of fat from my gut. I wish I could show some before and after pictures, it’s pretty incredible seeing the changes my body has gone through in the last 2 months. All I can think of is how good I am going to look and feel 6 months down the road. Again thank you for all the great advice, keep it coming!

My Diet:
I am eating 6 meals a day, 3 meals and 3 snacks.
Breakfast - Bowl of instant oatmeal, cereal, protein shake, or 4 eggs
Snack 1 – Peanuts, non-fat yogurt, PB&J on wheat, cottage cheese, no salt pretzels, or protein shake
Lunch – chicken salad, or soup, normally it’s a salad
Snack 2 – Peanuts, non-fat yogurt, PB&J on wheat, cottage cheese, no salt pretzels, protein shake
Dinner – Salad, fish, chicken, steak, soup, or PB&J on wheat.
Snack 3 – Eddy’s grand light ice cream, pretzels, or yogurt

Water: 128oz of water per day, sometimes more.
I am taking one scoop of muscle milk per day as one of my snacks along with 8oz of 2% milk .
30 minutes before training I take 1 ½ - 2 scoops of No-Xplode
Absolutely no high fructose corn syrup, Very low sugar, and nothing fried!
No more than 30% carbs per day.
About 200g or protein per day.
Only whole grain breads and spinach or wheet pasta, no rice other than when I eat moushu chicken from Main Wok.

That’s pretty much all the details to my diet

Waittz · 03-08-2005, 12:02 AM

"I’m the guy that always sat back with a cigarette in one hand and doughnut in the other saying I wish I had a body like that…… Well now it’s time and I’m going to make this shit happen!
"

God speed my man, with an attitude like that you will go far, and you will fit in quite well here.

Mahler · 03-08-2005, 10:13 AM

Quote:

Originally posted by TheSteve:
"I’m the guy that always sat back with a cigarette in one hand and doughnut in the other saying I wish I had a body like that…… Well now it’s time and I’m going to make this shit happen!
"

God speed my man, with an attitude like that you will go far, and you will fit in quite well here.

Ditto that, big time!

Mahler