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2005/10/01, 07:47 AM
Feed Back Please….
I am a 6’ 32 year-old X-Athlete. When I joined this site and created a work-out program I weighted 260 lbs. I am in my 8th week and I now weigh 235. Unfortunately I am having to retrain my method of working out do to my old method of training ( heavy weight low reps lots of food and the aid of not so healthy substances) I partook in during my football days. The mental and physical effects of this type of training are though but overcome able. My goal is to get back to a healthy weight of 200-215. Below is my current plan over the past eight weeks.
5 days a week I get up at 7am and drink a whey protein shake with skim milk, and banana on the way to the gym. I am using the get lean plan for my muscle training provided by this helpful site. Each day’s weight training session lasts about 45-60 minutes.
Then I do 40 minutes on the elliptical where I burn about 500 calories. Then around 11:30 I eat lunch which normally consists of a whole wheat rap. I then eat a Zone protein bar around 3:00 then eat a normal dinner around 6:30 I also drink nothing but water about 60-80oz per day.
Do you think I am on the right track, or would you modify this program in anyway it seems to me I should have dropped more weight in 8 weeks?
I am grateful for your input….
J
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2005/10/01, 09:22 AM
25lb drop in 8 weeks is very good...in fact it's too high...you're losing too much muscle...I'd limit my loses to 4lb per month....
You also need to eat more often if you want to make most use of the calories you consume....
7-11:30 am that's 4.5hours you're not eating....
11:30-3pm that's 3.5 hours you're not eating
same for dinner with 3.5 hours of not eating....
I would try to even out the caloric curve for you daily consumption...Also post workout is the best time to eat to induce biggest anabolic effect...during this time you need some high glycemic index carbs with some quality proteins.....(white rice/chicken breast...etc)....wholewheat wrap is good to eat at almost every part of the day except right after workout....you want to spike insulin.....to speed up the repair of the muscles and refueling of the glycogen stores in your muscles....High carb made drink is even better at this time, with 2:1 simple carbs(dextrose, dextrin, sucrose)....to proteins(preferably whey).....
I would also split up cardio and weight training...40 min of intense cardio is too much following an intense weight lifting program...move the cardio on a separate day(s)...or separate the two....by more than 6 hours....and do cardio always after weight lifting if you have to....
Then I'd eat the zone bar about 1.5 hours later.....I am almost positive you can find 30 sec to eat the bar....no matter what you're doing... you can even eat half a bar every hour.....
what's your dinner like? as a general guideline...aim to reduce carb intake throughout the day.....also eat something an hour or two before sleep....cottage cheese, yogurt, handful of nuts....
bottom line is if you're dieting you should eat every 2.5-3 hours....and maybe even 2.....if you got a choice between eating a bar and then fasting for next 3 hours then split the bar...and eat half now, half 1.5 hours later....your body uses the calories much more efficiently...and you'll be able to make substantially better gains/losses....
60-80oz of water is pretty low...aim to drink around 100-128oz....128oz=1 gallon....
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2005/10/02, 12:27 PM
I would have to agree with Menace. Definately not enough food in your diet and not often enough. Follow his advice.
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Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
Montreal Canada
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2005/10/13, 12:56 PM
Thanks for the advise. I will try incorporate your aproach into my training.
Menace, what shakes would you recomend for my post workout drink?
My dinner consists of fresh vegtables and a meat I try to stay away from high carbs "white foods breads, taters, ECT....
Thanks again.......
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