Lost 40Lbs so far, and i need some more advice

[Killer305]

I started dieting and going to the gym in january, I am 20 years old am i am 6 feet. So far i have lost 39LBS 263-224. But I think its time to change up my workout routien. I am mainly trying ot lose weight, but i want to gain muscle at the same time. Here is my program as of today

Food
Breakfast: Oatmeal w/ a dash of syrup
Morning snack: Orange and a package of yogart
Lunch: 3 small/medium terriaki chicken breast, Cucumber, and orange once i get back to class
After school snack :Apple w/ natty PB, and almonds
Dinner: 4 small/medium terriaki chicken breast, 3/4 cup brown rice, 3/4 cup green beans

Workout (sorry i dont now basically any of the workout names but i will try my best to describe them)
MWF
Standing Military press (machine)
Preacher curls
Forearm curls (sitting on bend with my wrist on the end curl the barbell w/ my forearms)
Laying tricepts( I bring the bar down behind my head and push it back up)
Standing tricept pushdowns (machine)
wieghted cruches (sitting on the maching bending forward with machines weight on my chest)
Butterfly/benchpress type thing (machine) (i bring the weights from the side toward my chest then push them forward away from my chest, while sitting)
Wide gripped back pulldowns (machine) (i pull the bar down behind my head to my back of my neck)
Neck shruggs( machine) (I lift the wieght up and sort of shrug with my shoulders)
14 minutes stair steeper on max level

T Th

seated leg presses (Machine) (i bring the weight up horozontally while seated)
Incline presses (Machine w/ free weights on them)
Calf presses

15 minutes on the bike

I understand i should only be working on muscle group a day, so i want to start doing that. Can you guys point me in the right direction of a routien i should follow. I want to continue to lose weight, but i feel i have started to climaxed on some of my wieght lifting. I have also been told that my cardio routien is usless, and that i should be doing cardio for at least a half hour. IM thinking of doing something like this for the time being:
Mon. Chest and Tri's
Tue. Back and Bi's
Wed. off
Thur. Shoulders and traps
Fri. legs

Also what do supliments do, and when should i start using them.
Thanks

 

[Ralph_Wiggum]

I understand i should only be working on muscle group a day

why?

Take a read here:

http://www.hypertrophy-specific.com/hst_index.html

Goto the FAQ link and read all the info. You have to trully understand the concepts behind that routine to apply it correctly.

 

[Killer305]

why?

Take a read here:

http://www.hypertrophy-specific.com/hst_index.html

Goto the FAQ link and read all the info. You have to trully understand the concepts behind that routine to apply it correctly.

sorry i wrote that wrong, i have heard that doing a split routien is better than doing a MWF=Upperbody TTH=lowerbody.

 

[pintoca]

Man, I think the first thing that we have to look at is your diet: by quickly looking into it, I can teel it is not enough food and not enough protein. You are dropping weight alright, but by starving yourself.

Second thing is: You cannot drop fat and gain muscle at the same time (at least is not common at all, and only beginners experience this in the first month or so).

Having said that, I would recomend you adjust your diet towards a more complete ideal: 6 meals per day, with the appropiate ratios of protein, fat, carbs.

Cardio is an integral part of any fat loss program, at least in my view, and should be done, 4-5 times/week for 45 minutes/session. The intensity is really important. You need to monitor your Heart rate for this.

Lifting while dieting will not help you build muscle, it will help you keep whatever muscle you already have and help with your strenght. The secret for this is increased resistance training.

the routine you use is reall not that important, while dieting I don't believe that 1 muscle group/day is the best approach, since you lack the energy to blast that muscle into next week. I've been training for 8 months now and after doing the once/week trick for a number of months, I'm back to twice per week (with 72 hours rest inbetween).

I follow this plan:

Sun: Legs
Mon, Thu: Back, Traps, Biceps, Forearms
Tue-Fri: Chest, Triceps, Delts

The variations are literally infinite with training programs. Your next step (after your diet review) is to slowly move away from machines toward free weights, who have the added benefit of training other muscles at the same time (needed to stabilize the weight)

 

[hugenasser]

I totally agree with pintoca.
For my workout, I do that:
Mon: chest, arms
Wed: back, shoulders
Fri: legs, abs
As Pintoca said, the things is using weights to keep muscle.

 

[Killer305]

First thing i am going to do is add up all my nutrients on fitday and check out my ratios. Last time i checked i was eating around 2000 calories a day eating before eating peanutbutter and almonds and changing from cherrios to oatmeal, which i think should add at least 4-500. But like i said im going to map it out and report back this weekend. It makes sense that you retain muscle when loosing weight, but does that mean i should stay at one certain weight, and just do the same amount week in and week out? And what exactly do you mean by resisatnce training. I understand that i should be doing more cardio, but my legs especially feel tired enough on the bike or stair stpper after only 15 minutes. Would it be worht my while to walk on the treadmil for 45 instead? Im sure ill have more questions later, but i need to go
thanks
Joe

 

[Killer305]

so any more advice, im gonna start doing a split like this
Mon. Back and Bi's
Tue. sholders and traps
Wed. off
Thur. Chest and Tri's
Fri. legs
but since the gym was closed yestarday im gonna pus mon and tues up a day, so im going to do back and bi's today

 

[pintoca]

First thing i am going to do is add up all my nutrients on fitday and check out my ratios. Last time i checked i was eating around 2000 calories a day eating before eating peanutbutter and almonds and changing from cherrios to oatmeal, which i think should add at least 4-500. But like i said im going to map it out and report back this weekend. It makes sense that you retain muscle when loosing weight, but does that mean i should stay at one certain weight, and just do the same amount week in and week out? And what exactly do you mean by resisatnce training. I understand that i should be doing more cardio, but my legs especially feel tired enough on the bike or stair stpper after only 15 minutes. Would it be worht my while to walk on the treadmil for 45 instead? Im sure ill have more questions later, but i need to go
thanks
Joe

Bro, you need to work up your "stamina" and resistance with the cardio. At the beginning, and we are talking 8 months ago only, I could not run for 15 minutes without my heart coming out of my mouth...consistency is the key. You WILL get better and stronger, just keep at it.

If your legs are tired, walk at a brisk pace (and wih a little incline). Invest on a heart rate monitor (Polar or similar), it is the best money you can throw at this thing... you will use it a lot!!!

 

[stfuhr]

Bro, you need to listen to Pintoca. He really knows his shit when it comes to diet. Not because he went to a class or anything, but because he has been there and done that. Life experience is a hundred times better than any book. That being said, sounds like you have made some great progress - keep up the good work.

 

[Killer305]

Bro, you need to work up your "stamina" and resistance with the cardio. At the beginning, and we are talking 8 months ago only, I could not run for 15 minutes without my heart coming out of my mouth...consistency is the key. You WILL get better and stronger, just keep at it.

If your legs are tired, walk at a brisk pace (and wih a little incline). Invest on a heart rate monitor (Polar or similar), it is the best money you can throw at this thing... you will use it a lot!!!

alright thanks buddy ill give it a shot