Evaluate my weightloss/fitness/bodybuilding program?
Question by gameboi86: Evaluate my weightloss/fitness/bodybuilding program?
Whatup.. I am 5’9.5 and I weigh about 186 pounds right now. I workout about 4 times a week and do an hour of cardio each day (at two different times, 30 min after i get off work, and 30 min after I workout). I eat 5 meals throughout the day. As far as diet goes. Breakfast : 3/4 cup cooked oatmeal w/ handful of blueberries plus 1 1/2 scoop of Body fortress protein (walmart) in water. Post workout (1-1/2 hr weight training/30 min cardio) 1 1/2 scoop of protein + grilled chicken breast (frozen ones) and a whole grain tortilla wrap. Then at work ill eat 3 whole hardboiled eggs and one egg white. 3 hours later I’ll drink a protein shake 1 1/2 scoops. get home drink another shake same amount then run for 30 mins then i hit the sack for at least 8 to 9 hours
can someone please evaluate my diet. I am trying to lose weight. I want to get down to 180 flat so I can be ripped. I know that when i run my 30 mins i average about 300 calories burned (each cardio session) on just the running. so thats 600 calories burned a day cardio wise + weightlifting (and i do lift hard). Am i burning to much calories or am i on the right path to losing weight while keeping shape. Keep in mind i don’t want to lose all my muscle. thanks so much for the help.
heres a picture to make it easier on you folks http://img199.imageshack.us/img199/9830/evali.jpg
heres a picture to make it easier on you folks http://img199.imageshack.us/img199/9830/evali.jpg
rep range is 6 – 8
and i meant to say that i burn 600 cals cardio alone. THen i burn even more lifting.. sorry guys typed this way too fast
i guess then I should try for a goal weight of 175.. I do want to build more muscle, but since it’s summer I’d rather cut than bulk because this is the only “nice” time of the year where I live. i’ve cut all creatine besides whatevers in the protein powder, and I’m getting white flood to help up the intensity of my workouts without creatine. I’m really just trying to lose the gut! lol i don’t need a six pack, but a little definition would be nice.
Best answer:
Answer by Onlinegymshop.
For your height, a normal weight range would be from 129 to 174 pounds. Also, it depends if you have muscles. :), which I AM SURE you do. You are good!!!
Try Ab Coaster with weights.
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your not eating enough complex carbs to fuel your workouts, eating your grilled chicken breast and your powder is a waste of one of them if your going to have them at the same time.
i’d honestly skip 1 of your cardio session and do the other one on the interval setting to up the intensity.
you’re on the right path but you will start to burn away muscle with all that cardio and not enough good carbs. i’d add in a good quality CLA supplement 1500 mg’s with each meal for more fat loss.
since i don’t know what your rep range is i’d suggest going for the pump and then the burn so 10 to 12 reps should give that to you which won’t happen if you train too heavy.
add your extra carbs in your earlier meals of the day…sweet potatoes are the best and then switch over to more vegetables for your other meals.
thanks for the extra information but my advice is still the same, you’re definitely doing too much cardio and you should be focusing on building more muscle. judging from your pics you can easily lose another 20 pounds before you’d be ripped but then you’d look pretty skinny which isn’t what you want.