|
2003/11/07, 08:11 AM
I know this subject has been beat to death on here but I cant seem to find what I need here goes
I am 42 yo 170lb male. I am trying to loose the spare tire and build some mass. I think I consume 2000 to 3000 calories per day. My daily routine is as follows
7:00am
for breakfast I have a carnation instant breakfast with skim milk with a 1/2 scoop of GNC 100% whey
7:30am
I work out. 10 min of cardio on the treadmill then to the weight machine for 30 minutes, I do all 8 stations 3 sets
then my average day including a normal lunch and diner
7:00pm
I work out. 10 min of cardio on the treadmill then to the weight machine for 30 minutes, I do all 8 stations 3 sets
8:00pm
1 scoop of GNC 100% whey
10:00 go to bed
Is this routine ok? I want to tirm and tone and build some muscle in my arms and chest. Any and all comments appreciated
Thanks Andy
|
|
|
|
2003/11/07, 12:03 PM
Thanks neov3, Could I get some input from the FT Staff?
|
|
2003/11/07, 12:26 PM
Well, first off welcome to FT. It sounds like you have a good idea, your head is right, you are just a bit off. You are asking really to do 2 different things. Putting on muscle requires a fairly extreme amount of calories, it is a very unatural thing for the body to do. On the other hand, losing fat is completely opposite. You cannot lose fat(get into your fat stores) without creating a calorie deficit. See where the paradox is? In the beginning, you will respond to everything you do, and this is where folks get confused, because they think it should keep going like this. So, you need to decide what is your main priority, and go for that. When you accomplish that, then change to your next priority.
Your diet is decent in the fact you are "eating" 5 meals per day, but they are not the best meals. Ditch the carnation instant breakfast, full of sugar and empty calories. You need some sustained fuel before working out, a half cup of oatmeal and some eggwhites for a lean protein source would be a good start to your day. The rest of the day, an "average" lunch and dinner will not cut it. You need to eat lean proteins at each meal, low GI carbs at 1 or 2, and fibrous veggies at all of them with a bit of healthy fats also. Like flaxseed oil. Your basic meal plan should be something like this...
Meal 1..P/C
Meal 2..P/C/V
Meal3...P/C/V
Meal4...P/V/F
Meal5...P/V/F
Where P=protein, V=vegetable(green, leafy, fibrous, not corn), F=fat(EFA's such as a tbsp. of flax oil, fish oil, olive oil, even a tbsp. of Natural peanut butter)
This is assuming your first goal is to get rid of your "spare tire". Now, you need to find your maintenance calories, and then start adjusting your calories at a 250 per day clip till the weight loss starts. Stay at that calorie base till the weight loss stops. Then either make another cut or increase your exercise to create a caloric deficit equal to 250. Keep adjusting in this manner. A good ratio for losing is 50/20/30, p/c/f/. Hope this helps. Good luck to you.
============
Quoting from eggharbor:
I know this subject has been beat to death on here but I cant seem to find what I need here goes
I am 42 yo 170lb male. I am trying to loose the spare tire and build some mass. I think I consume 2000 to 3000 calories per day. My daily routine is as follows
7:00am
for breakfast I have a carnation instant breakfast with skim milk with a 1/2 scoop of GNC 100% whey
7:30am
I work out. 10 min of cardio on the treadmill then to the weight machine for 30 minutes, I do all 8 stations 3 sets
then my average day including a normal lunch and diner
7:00pm
I work out. 10 min of cardio on the treadmill then to the weight machine for 30 minutes, I do all 8 stations 3 sets
8:00pm
1 scoop of GNC 100% whey
10:00 go to bed
Is this routine ok? I want to tirm and tone and build some muscle in my arms and chest. Any and all comments appreciated
Thanks Andy
=============
--------------
Great people never want it easier, they just want to be better!
Ron
|
|
2003/11/07, 12:56 PM
Thanks for the great reply BB1Fit, That is just what I was looking for!!! I think I will go for the spare tire first (does that make sense?) and them try to build mass. Should I stop the protein supplement for now? You guys are great!!! thanks Andy
|
|
2003/11/07, 01:00 PM
You may well use the protien supplement. You need your diet high in protein. It sometimes gets hard to gnaw your way through the amount of protein you need in a day, so a supplement is welcome. Not to mention the nice taste of a chocolate shake..LOL...Take a look at your protein macro. It is 50% of your daily calories. This is alot of protein, so the supplement may well help you.
And you want your whey protein for immediately post training. It is vey quick absorbing, (digeting), so this is critical after working out.
============
Quoting from eggharbor:
Thanks for the great reply BB1Fit, That is just what I was looking for!!! I think I will go for the spare tire first (does that make sense?) and them try to build mass. Should I stop the protein supplement for now? You guys are great!!! thanks Andy
=============
--------------
Great people never want it easier, they just want to be better!
Ron
|
|
2003/11/07, 01:18 PM
Thanks for the great reply BB1Fit, That is just what I was looking for!!! I think I will go for the spare tire first (does that make sense?) and them try to build mass. Should I stop the protein supplement for now? You guys are great!!! thanks Andy
|
|
2003/11/09, 01:48 PM
question for bb1fit: excuse the ignorance, what do you mean by a calorie deficit of 250
|
|
2003/11/09, 04:02 PM
I believe he means taking in 250 calories less than what he burns.
|
