Some questions. help me plz

[sdneves]

hi im a newb here. i been reading around for about 3 months am still pretty confused some of the technical terms and abbreviations through me off.

but ive plateaued(sp?)

i went from 304 from around nov to about 265-270 now.
im 6 1 and a half about to be 21 years old its been about 3 weeks and i havent lost any more weight

my max in bench is 315

and in my sets of curls i do 3 sets of 7 of the weight at 115.

i eat pretty good on my diet

at the gym they did a test saying i burned of 2900 cals at rest

i eat between 1600- 1900 a day and eat pretty clean i stick to some greens and lean proteins like tuna, fish and chicken breats i try and eat atleast 4 meals a day.

i need to get down to atleast 215 by end of july so i can go to the air force

i need to know if maybe im training to much or not enough or what im doing wrong.

tue-thurday i do two day work outs training with the traineer in the morning which consist of a weight training but cardio at the same time its weird its like weight training with no rest so my heart is pumping. than i do a hour of cardio later in the day like at 3 the trainier is at 7 in the morning.

mon and friday we do chest those to days and cardio we do them back to back at 3pm.

im not tryin to get super big right now just day decently strong and keep my muscle and lose the fat is there some way i can lose more than 2lbs a week and keep my muscle?

my body fat percentage was between 26-28% i dont remember exactly.

so any advice u can give me id grately appreciate.
i dont work right now so dieting and owrking out is my life. i have access to money so buying any type of supplements is no problem . im ready to do this and i have no problem pushing hard and dieting i just need more results so thanks u for ur time and thanks for reading my post or should i say book lol.
id like to get to 210-220 area

 

[dr_skier]

Ok bro, when i read your profile i see you're strong, you have a bunch of muslce under some fat. Great job so far btw! here is your problem bro, your metabolism has slowed to a crawl. 1600-1900cals/day for a lad your size isn't enough to fuel the beast. 210-220 is achievalbe, but 2lbs a week is good progress! try hitting your cardio on an empty stomach AM if u can, try HIIT if you can. That's all from me, others will chime in, 2lbs a week is just fine progress, at that rate, end of july you'll be 230

 

[wlmcrae]

Agree, agree, agree with the dr! If you go below 500-600 calories below maintenance (max 15-20% below), you'll quit losing completely b'cause your body has just decided that it is starving to death. My humble suggestion - start raising your calories 100-200 a week until you start to lose again, keeping the macro split that has worked for you already. (WIERD thought - raise calories to lose . .)

 

[*Bunny*]

First of all welcome & congrats on your progress thus far.

(SASSY honey, where ever you are, I'm going to Steal this, seems appropriate)

Can you post up your current diet EXACTLY - not just a list of stuff but how much each portion is, when you eat it? E.g.

Meal 1: 6 am
1 whole egg + 4 egg whites
1/2 c oatmeal
coffee

Meal 2: 9 am
4 oz chicken
2 c spinach

etc.

If you eat 4 meals a day, I'm saying you need to eat more frequently in smaller portions ... 1600-1900 cals is WAY TO LOW for you & your goals, I can see why you are stalled out.

Also your training regimen. SPECIFICALLY ... i.e. you do chest with trainer, what DO you do, how many exercise, reps etc??

Can you list your training split?

 

[thelion2005]

hi im a newb here. i been reading around for about 3 months am still pretty confused some of the technical terms and abbreviations through me off.

but ive plateaued(sp?)

i went from 304 from around nov to about 265-270 now.
im 6 1 and a half about to be 21 years old its been about 3 weeks and i havent lost any more weight

my max in bench is 315

and in my sets of curls i do 3 sets of 7 of the weight at 115.

i eat pretty good on my diet

at the gym they did a test saying i burned of 2900 cals at rest

i eat between 1600- 1900 a day and eat pretty clean i stick to some greens and lean proteins like tuna, fish and chicken breats i try and eat atleast 4 meals a day.

i need to get down to atleast 215 by end of july so i can go to the air force

i need to know if maybe im training to much or not enough or what im doing wrong.

tue-thurday i do two day work outs training with the traineer in the morning which consist of a weight training but cardio at the same time its weird its like weight training with no rest so my heart is pumping. than i do a hour of cardio later in the day like at 3 the trainier is at 7 in the morning.

mon and friday we do chest those to days and cardio we do them back to back at 3pm.

im not tryin to get super big right now just day decently strong and keep my muscle and lose the fat is there some way i can lose more than 2lbs a week and keep my muscle?

my body fat percentage was between 26-28% i dont remember exactly.

so any advice u can give me id grately appreciate.
i dont work right now so dieting and owrking out is my life. i have access to money so buying any type of supplements is no problem . im ready to do this and i have no problem pushing hard and dieting i just need more results so thanks u for ur time and thanks for reading my post or should i say book lol.
id like to get to 210-220 area

Just start pulling out fast, simple carbs.
Replace with slow, complex carbs like veggies and more clean animal flesh protein.

Simple sugars cause you to hold water and fat. Remember ... alot of flour and grain products are simple sugars in disguise. Read lables too ... There is sugar added to so many items.

 

[sdneves]

ok than that could be one of my problems i eat alot of flour my weapon of chose are chicken burriots with rice.

 

[sdneves]

ok my diet isnt really structured i havent been good its basically whatever i get. what diet do you guys recomend?


my work outs are this

chest

incline bench 225 3 sets of 5

flat bench

275 3 sets of 5

decline bench

225 3 sets of 7

butterfly machine

230 3 sets of 10


arms

curls 100-115 3 sets of 7

than dips my weight

than same as above curls

than pull downs and pull overs the max the machines has i think its 140 3 sets of each 10 reps

back and legs we do with are trainer

legs

lunges with weights in our hands it varies 25 and above most the time

lots of squats our body weight

and some time the cage where the bar is on ur back and we do like 45 on each side

are trainer does mostly high reps and makes mixes it up making us hold and than move very slow.

and for back the machine where u sit like this / and pull the weight from the bottom to are chest. and pull ups.

i think if i clean up my diet ill start doing better thanks alot for baring with a newb like me.

what other things can we add and what should we remove any recmendations would be appreciated

 

[sdneves]

ok im back on track im weighing in at 259 260.... can u guys recmend any supps? like fat burners or something how bout sesapure and thermorexin? what do you guys think? think that would help me at all and lately i been playing alot of bball and been kinda sore like lower back and other muscle esp my calves anything i can add to help with that like lglutamine? sorry for not making a new thread id rather just save some space and post another ? in this thread

 

[dr_skier]

Having not tried the af store supps I cant give a recomendation... however I think a simple ECA stack 3x per day would do you fine, of course in combination with your diet and cardio.

 

[madteabagger]

i need to get down to atleast 215 by end of july so i can go to the air force



Don't do it!! The Air Force is turning to shit.