Am I overtraining? My Diet and Exercise Program

[mormonmike]

HI, if its no trouble. Could you let me know how I am doing? I stared 9 Days ago. Diet and exercising. Its is working good, its hard but i am feeling the effects. I am on a strict diet and lots of weight training and exercise. Here is is..

My Diet and Exercise Program in detail- It is working for me great........
Daily Dieting - 
Morning- Slice of Bread, apple sauce and protein shake- Total Calories- 285
Lunch- Tuna Sandwich, Half serving of peanut butter and Protein Shake- Total Calories- 420
Mid-Day- Tuna Sandwich- Total calories- 250
Dinner- Chicken and Vegetables- Total Calories 600
Later- Half serving of peanut butter- Total Calories- 95
Total Calories-Just Under 1700
Also, as a Veggie Supplement, I have 4 Pills of Green Delight. And a variety of Vitamins daily.
I drink LOTS of water....
____________
My exercise program
My Monday- Friday exercises
5 Mile Bike Ride
45 Minutes Weight Training- Different each day
1 Hour Shooting the Basketball outside
9 Minutes of Shadow Boxing
9 Minutes of hitting the Heavy Bag
3 Minutes- Jump Roping
I use my abslide maching and do 2 sets of 15
Shoulder Exercises with 2 1/2 pound weights for 5-10 minutes
100 Jumping Jacks.
And this is it.....

 

[LATTS]

how much do you weigh? why are you doing extra shoulder exercises with the 2 1/2lb weight?


LATTS

 

[mormonmike]

I can't believe I forgot to say that. I am 17 YEars Old, I weigh 250 Pounds. The reason for shoulder exercises is cause I have permanent rotator cup damage and I need to strengthen them, I got my doctors clearance. Yeah, I am going to change my 5 days weight training to three. Seems like the right choice to me. How is my Diet?

 

[Lumberg]

Have to know how much you weigh for the diet. As far as exercise if you are doing that stuff all at once it is too much. If you bike in the morning, then have breakfast, then train, then eat, then do the basketball, etc. a few hours later it might be ok, though it's still a lot of activity.

You're definitely overtraining your abs and shoulders if you are doing them hard every day.

Welcome to the board, you have a lot to learn but you are definitely in the right place. You also might want to ask these kinds of questions in the training forum, and be sure to use the search function liberally!

If you already know this sorry, but it bears repeating.

JC

 

[Junior Olympia]

You're on the right track bro.
When I was fifteen I did a similar diet..I was 260lbs, and went down to 160lbs in 6 months. Just remember to drink alot of water.
For now, just do the 3 days of the week training, and then when you start to lose weight, bump it up. This was my mistake..I never hit the weights, and I was left with a lot of saggy skin, most has gone away now, because of the muscle that has filled in..but some is still left.


Good Luck!

 

[LATTS]

well as far as your diet goes.. you weigh 250lbs and you are eating around 1700 calories a day.. you will never gain any muscle mass eating that low amount of calories. you will infact loose fat and muscle. for loosing fat you should eat 10 - 12 X your body weight so for you it would be in the 2500 - 3000 cals a day range

To gain mass you would need around 15 x your bodyweight. so you would be looking at around 3800 calories a day.


Now inside of the number of calories a day you eat you will need to break it up into Protein, Fat and Carbs. General rule is 1 - 2grams of protein per lb of bodyweight and carbs and fat would depend on what kind of diet you want. Popular one is high protein high fats with low carbs.


Hope this helps

what does your weighlifting routine consist of?


LATTS

 

[mormonmike]

HI, What diet did you do or what did you eat to lose the 100 pounds? Thanks I could use the vice.

 

[mormonmike]

Hi, The Diet is really good for me in my opinion. I mean, I dont feel that hungry and if I am, believe me I will eat, I wont go hungry or starving. I can't imagine eating 3800 calories. WOW! Thats alot.

My workouts are,

Monday Chest, Traps

Wednesday- Legs and back

Friday- Biceps and Tris and forearms

I dont eat after around 6 PM exept something small.


1800 Calories is alot of Food. I mean, I am having 5 meals a day...... And snacks thrown in, after its all counted, might be close to 2000. But I want to lose weight and gain muscle. So I am exercising, dieting and weight lifting. Is it more difficult than that?

 

[LATTS]

But I want to lose weight and gain muscle. So I am exercising, dieting and weight lifting. Is it more difficult than that?

In essence no its not more difficult than that. If what you are doing is working then keep doing it. Just at 2000 cals a day i would be worried about loosing some muscle. i'm guessing you are overweight/chubby (if your not sorry) and you will definately get smaller with 2000 cals a day. thing is you will be getting smaller but you will be loosing fat and muscle. But in the end if its working then go for it.


LATTS

 

[mormonmike]

Latts, your a good Guy. I can see chatting about fitness with you for a while. I am not chubby in the way a normal 17 year old , 250 pound male would be. I have structure, like a Big Guy. But I do have Fat and I am chubby in my stomach and thighs.

Yeah, I can see how I would be losing some Muscle Mass, but in the long run, I think the 2000 Calories a day will be good for me. I appreciate all the fast replys I have been getting, ITs a blessing.

I am just gonna stick to my diet, and exercise daily and weight train 3 times a week and it should work. I am going to do this till I see some resluts and then adjust it to maximize those results.

I understand the scale is not gonna show results, I will still weight myself once a week.

I have one question, is it normal not to see results after the first few weeks and then see them after say 8 weeks?

Just a heads up for me so I dont get down if this happens. thanks

any other info I need to know, would be appreciated.