Current Dieting Plan. Any tips?

[ChemicalSoires]

So, I've been sticking to my diet & exercize plan pretty well for the past two weeks, and I've gotten decent results, but I'm worried they aren't enough to reach my goal of 20 lbs at the end of the year, because it takes so long to burn those last few lbs. My dieting plan is equaling out to about 39% fat & carbs, and 22% protein. I'm 4' 11", and weigh 142 currently. I do 30 minutes of cardio in the morning, and about 20 minutes of circuit training in the evenings. I'm eating 3-5 small meals a day, depending on how long I'm awake. Any tips on making my diet and exercize plan more successful? Keep in mind, I am NOT a bodybuilder, I'm simply trying to get a decent body. I'm eating an average of 1130 calories a day.

 

[StuWard]

You say 30 minutes of cardio but don't specify what type. Make sure you are doing some type of cardio that gets your metabolism pumping like intervals. After 30 minutes you should be just about worn out. Going for 30 minutes of steady anything will not cut it. Make sure your circuit training is hard. 20 minutes is barely a warmup. You need to be sweating at the end of your workouts.

Plan on losing 1 lb a week. You have time to do that and meet your goal. Make sure your calorie deficit is about 500 per day. 1130 calories seems low. Make sure your carbs are from green and colorful veg, not potatoes, bread and rice.

 

[superman40229]

Get on fitday.com that way you can monitor all your food intake and add or takeaway whats working and whats not working.

Lee

 

[partagus]

I would adjust your diet so you were getting 60% protein, 20% fat, and 20% carbs. Like Lee said, www.fitday.com is a great site that can help you fine tune your diet. To lose one pound of fat you have to burn 3500 (or is it 3000? 3900?) calories. You can do this by either taking in less calories a day, or burn more through your workouts. B
Doing both are ideal.

I have found that it is also good to switch up what types of cardio you do. If you have been running on the treadmill, try the efx machine or the bike or something different. It's not about how long you do cardio, it's about how many calories you burn while doing it. You'll burn a ton more calories on the EFX Machine than on the treadmill.

Are you using any weight loss suppliments? The best one to use, without question or doubt, is Lipoflame. I have used a ton of different weight loss supps and nothing works nearly as well as Lipoflame. Take a look at all the threads on here about it and talk to Omega. You can also check out their web-site www.lipoflame.com. It's a quality product from a quality company. Their customer service is top of the line as well. And no, I am not affiliated with AGX Sports or lipoflame. I was just a fat guy that slimmed down a lot by using their products and I BELIEVE IN THEM! Good luck, stay focused and you will reach your goal. Also, do not weigh yourself every day. You will only make yourself crazy. Weigh in once a week, same day, same time, same conditions. You'll get there.

 

[OMEGA]

Are you using any weight loss suppliments? The best one to use, without question or doubt, is Lipoflame. I have used a ton of different weight loss supps and nothing works nearly as well as Lipoflame. Take a look at all the threads on here about it and talk to Omega. You can also check out their web-site www.lipoflame.com. It's a quality product from a quality company. Their customer service is top of the line as well. And no, I am not affiliated with AGX Sports or lipoflame. I was just a fat guy that slimmed down a lot by using their products and I BELIEVE IN THEM! Good luck, stay focused and you will reach your goal. Also, do not weigh yourself every day. You will only make yourself crazy. Weigh in once a week, same day, same time, same conditions. You'll get there.

Thankyou so much Sir

-OMEGA

www.AGXsports.com

 

[ChemicalSoires]

Get on fitday.com that way you can monitor all your food intake and add or takeaway whats working and whats not working.

Lee

I'm already using it, that's where I got all the numbers above.

 

[ChemicalSoires]

You say 30 minutes of cardio but don't specify what type. Make sure you are doing some type of cardio that gets your metabolism pumping like intervals. After 30 minutes you should be just about worn out. Going for 30 minutes of steady anything will not cut it. Make sure your circuit training is hard. 20 minutes is barely a warmup. You need to be sweating at the end of your workouts.

Plan on losing 1 lb a week. You have time to do that and meet your goal. Make sure your calorie deficit is about 500 per day. 1130 calories seems low. Make sure your carbs are from green and colorful veg, not potatoes, bread and rice.

I have a cardio glide, it makes you basically do rows... I burn about 150-175 each day using it. I get on that on lower body days because it's so rough on my arms, and I walk a couple miles for cardio on upper body days. The weight work out may only be 20 minutes but I'm sore the rest of the night, I do lower reps with higher weights, and I'm sweating like hell at the end of it. I doubled the weight I was working with in two weeks, so I'm pretty sure it's doing some good.

 

[StuWard]

Keep progressing the weight up. Have patience. Your body will adapt.

With your cardio try intervals. That gets your metabolism working long after you stop exercising. The calories you burn while doing the exercise is trivial compared to what you can burn afterwards if you exercise with enough intensity. Look arround the internet for information on intervals, especially HIIT (High Intensity Interval training) and Tabata. Look for articles by Alwyn Cosgrove. Read all that you find. You didn't get in your condition overnight so don't expect a fast solution. Fat loss suplements will not teach you how to look after your body.

 

[ChemicalSoires]

Thanks for your help, I'll try that out.

Keep progressing the weight up. Have patience. Your body will adapt.

With your cardio try intervals. That gets your metabolism working long after you stop exercising. The calories you burn while doing the exercise is trivial compared to what you can burn afterwards if you exercise with enough intensity. Look arround the internet for information on intervals, especially HIIT (High Intensity Interval training) and Tabata. Look for articles by Alwyn Cosgrove. Read all that you find. You didn't get in your condition overnight so don't expect a fast solution. Fat loss suplements will not teach you how to look after your body.