I need help!

[thechampion11]

Hello all, this is my first post. I need some serious help that I hope someone here can provide.

I'm having some serious issues trying to lose wieght. I never had this problem before. I was in the Army for six years and during that time I was in EXCELLANT shape. Just before I got out and until about six months ago I got real lazy and blew up. I gained almost 80 lbs.

I've been going to the gym on a regular basis for the last month and been eating a decent diet, at least I think so. Within the first week, I lost 7 lbs. But thats it, I haven't lost any more wieght nor gained any either.

For my workout, I've been doing the GVT training with two added cardio days. As for my diet, my intake is approximately 1800-2000 calories with mostly protein.

Its soo fustrating not seeing the wieght going down. All help is appreciated.

Thanks,
Karl

 

[pintoca]

k man, this is going to be first of many posts asking the same:

We need your stats: Weight, BF%, training history, diet (cals and macros).

You will need to research a bit before we can all together with you come to a recommendation, since a diet is a very personalized thing, we cannot give you a cookie cutter diet.

If you gained all that weight that fast, it should be fairly easy to drop it also, so don't worry.

Post the info

 

[thechampion11]

k man, this is going to be first of many posts asking the same:

We need your stats: Weight, BF%, training history, diet (cals and macros).

You will need to research a bit before we can all together with you come to a recommendation, since a diet is a very personalized thing, we cannot give you a cookie cutter diet.

If you gained all that weight that fast, it should be fairly easy to drop it also, so don't worry.

Post the info

My stats are the following:

73in tall; BF% approx 36%; weight 266 now.

Before I was BF% 16; weight 195-205.

My training history has varied due to the training from the Army. The training I did on my own was basically a circuit training. Day 1- upper body, Day 2- lower body, rest one day then continue the cycle again. I did a lot of cardio between the Army and on my own.

(cals and macros)- Not sure what you're asking, sorry.

I notice that you're in Germany, we just moved from there last month.



Thanks for the help!

Karl

 

[pintoca]

Bro, you are more or less where I started 7 months ago, so I can recommend what I did.

First: Diet is key in cutting, most of your results will come from this. I have posted a copy of my diet in the past, it's here: http://www.ccfiles.de/ef/Pintoca_CTSApr05_Diet_v1.0.jpg

Notice this is a zig-zag diet, you need to follow it as it is layed out (or change foods for things that are more less the same with the approx. values).

Training, shoot for 4-5 days lifting (leave at least 72 hours rest before training the same body part). I used to do 3 sets of 12 reps per exercise, now I do sets of 12,8 and 5 and increase weight till failure in each set.

You need to lift heavy, not to build muscle, but to keep it.

As for cardio, I did it the hard way: 5 times a week, 45 min@ 75-80% MHR... I later did 6 times a week.

I dropped 50 lbs in 5 months doing this and 60 lbs over a period of 7 months. 90+% of what I lost was fat.

in a nutshell:

shoot for a 2000 cals diet, with some cardio refeed days to keep your body guessing. Lift heavy, 4-5 times/week, cardio like a running mouse

 

[thechampion11]

Bro, you are more or less where I started 7 months ago, so I can recommend what I did.

First: Diet is key in cutting, most of your results will come from this. I have posted a copy of my diet in the past, it's here: http://www.ccfiles.de/ef/Pintoca_CTSApr05_Diet_v1.0.jpg

Notice this is a zig-zag diet, you need to follow it as it is layed out (or change foods for things that are more less the same with the approx. values).

Training, shoot for 4-5 days lifting (leave at least 72 hours rest before training the same body part). I used to do 3 sets of 12 reps per exercise, now I do sets of 12,8 and 5 and increase weight till failure in each set.

You need to lift heavy, not to build muscle, but to keep it.

As for cardio, I did it the hard way: 5 times a week, 45 min@ 75-80% MHR... I later did 6 times a week.

I dropped 50 lbs in 5 months doing this and 60 lbs over a period of 7 months. 90+% of what I lost was fat.

in a nutshell:

shoot for a 2000 cals diet, with some cardio refeed days to keep your body guessing. Lift heavy, 4-5 times/week, cardio like a running mouse

danke schon!

Thats about where I want to be as far as weight loss.

I guess I'll train twice a day. Weight training in the morning and cardio in the afternoon and I'll switch it around every week, leaving the weekend for rest.

What do you think?


Thanks,
Karl

 

[pintoca]

if you have the chance to do that, do the cardio in the morning instead.

 

[Deltroit]

only thing I would add is to bring you calories up to about 2200-2300. You to big to be down that low so soon. Start there and then bring em down slowly to 1900-2000. other wise you risk losing muscle.

 

[thechampion11]

if you have the chance to do that, do the cardio in the morning instead.

danke schon!

 

[pintoca]

danke schon!

Bitte Sehr

 

[cwc73]

Luffinburg Van Buttocks.

I'll let you translate that one!!!!

Seriously, cardio in the morning and weights in the evening, and get those calories in check. That'll do it.