my workout, any suggestions pls?

[Neacrolyte]

Hi guys, this is my first post so pls hang with me. I've been on this workout plan for 3 weeks now. When I started I was at 230lbs and alot of BF%. Not alot of muscle but working on it. so heres what i do....

Diet: Each day i eat only tuna, chicken, hamburger meat(no bun), or egg whites. Ussually its only 1 item listed above per day.

Every morning around 8am i get up and run 6 miles give or take a mile. follow that up by a protien shake.

Then each night i either lift shoulders, back & bi's, or chest & tri's. with one day off of lifting for recooperation. After each workout i take a protein shake.

for supplements I take a Xenedrine ripoff (switching to this ripped fuel stuff soon) for energy and then of course protein shakes

Right now im at 214lbs, no muscle definition and one hell of a gut but i hope to see something at 190lbs.

 

[JoBu]

You're on the right track bro. You won't see any definition till you burn of a lot of fat. Stick with mostly basic compound movements for overall body conditioning. Carbs aren't going to kill you...you need a good balanced diet, just make sure you run a caloric deficit each day till you work off a god amout of fat. Looks like you've made good progress already...16lbs in 3 weeks. BAck when I started working out I was 185ish at 5'9"...not what I'd call fat, but definitely not in shape either. I spent about 3 months concentrating on cleaning my diet up, doing general body conditioning lifts a few times a week and doing all kinds of cardio...kickboxing was a great total body workout and really got me sweating. I got trimmed down to 158, then adjusted my diet and workouts and began to build lean mass. I'm up to a very different 180 now. it's been over 2 years...it takes time!

Good luck

JoBu

 

[Neacrolyte]

thanks JoBu,

im not expecting huge results at first, but im hoping by january something useful starts showin' and even more so by spring break.

ive been doing cardio alone but with a bad diet for about 10 months now which is why i am able to run as far as i can without hurting myself. its also why i have not lost a huge amount of weight before switching diets

 

[supersizeme]

neacrolyte - i'm hoping you have a pair of legs that you are using to run. because if so, you need to be training them along with your upper body. there's no reason to neglect legs. most people neglect them because they are jogging and feel that the running is enough leg training. IT'S NOT!!! do some weight training with your legs so you can build muscle in them. remember...the more muscle you have on your body, the more energy you will burn trying to maintain the muscle. that = fat loss (provided your diet is in a state of caloric deficit)
good luck to you

 

[backlash79]

seems like your diet needs some more thought. care to give a sample daily plan? with approximate times?

 

[louden_swain]

Your diet is way off balance. . .you need a fair shair of fruits, vegetables, and grains. You are not receiving enough vitamins and minerals, which are essential to maintain bodily functions. Re-evalutate this.

 

[Neacrolyte]

would it be possible to take the supplements for minerals and vitamins to make up for that?

im pretty sure i am on a caloric deficit plan

sample day: yesterday

8am: run 5.3 miles
9am: protein shake
12-6pm class
7-9pm meetings
9pm lift shoulders
11pm dinner - about a 2/3 lb of chicken
1am: sleep

 

[zackdarnell]

would it be possible to take the supplements for minerals and vitamins to make up for that?

im pretty sure i am on a caloric deficit plan

sample day: yesterday

8am: run 5.3 miles
9am: protein shake
12-6pm class
7-9pm meetings
9pm lift shoulders
11pm dinner - about a 2/3 lb of chicken
1am: sleep

You are definitely in a caloric deficit!!! You are starving yourself with this diet. All you eat is a protein shake and 10 oz of chicken?

 

[scruples]

You are definitely in a caloric deficit!!! You are starving yourself with this diet. All you eat is a protein shake and 10 oz of chicken?

yup... that's a terrible diet...

you will make it difficult to burn fat and keep it off effectively

 

[Neacrolyte]

my 3 friends that are bodybuilders tell me that i can eat as much as i want as long as its high protein low carbs (not no carbs). i just find im just as content not eating that much now, and i dont feel hungry. thats a complete change from 4 weeks ago. if it means anything i have a low metabolism too.

what do u guys think is the best way to burn fat and keep it off while still lifting and building muscle?