Weight Loss/routine/Diet Help

[Baseball14ML]

Hello,

I am looking for some feedback from you in regards to weight loss, my routine, and my diet. I start every day with a cup of coffee and a table spoon of fat free creamer on my way to the gym. I work out in the am for about an hour:

Monday: Back
Tuesday: chest
Wednesday: Bi's & Tris
Thursday: Shoulders
Fridays: Legs
Saturday/Sunday: I will hit whatever I felt lacked during the week

I will usually do a few miles (2 to 3 depending on time) of HIIT cardio on the elliptical after I lift.

*** Should I be drinking a protein shake after my workout? I feel like it will make me gain weight..

After my workout I head to work and try and consume as much water as possible throughout the day. I eat an apple at 10 am and I will take my lunch break around 1230 and will eat either a grilled chicken or steak salad. If I have no steak or chicken I will have a can of tuna. I will admit I do have a little sweet tooth as well, I like candy but I am trying to get away from it. I head home around 5:30 and have dinner around 6 pm. My wife is 100% Italian and make great meals. I am trying to cut down on portions, we have a variety of meals from Steak and Salad, to a chicken dish, and typically a pasta dish once a week. Fridays can range from pizza to going out. I do drink on weekends but I again am trying to not drink as much alcohol.

I also just started to do Insanity, I am on my second day and have been doing the workout DVD's after dinner.

I am 27, 5'11", and weight 194lbs. Ideally I'd like to cut up and slim down to 180 as soon as possible. I'm going to the beach August 18th so at the latest by then, but it's summer and I hate taking off my shirt. I feel like I am stuck in a rut with weight loss and and gains from the gym. I am not sure what supplements if any to take, weight loss pills seem to do nothing for me and I don't want to get bulky but I am willing to try anything. Should I be drinking more protein shakes throughout the day?

Any help is appreciated, I'm ready to get my weight loss, diet, and workout routine in line.

Thanks!

 

[smithj]

I take SlimFast to help me lose weight. There's a list of items here with nutrition information. It includes meal bars and shakes. See what suits you.

SlimFast Nutrition Information

 

[themondtster]

What exercises are you doing for each day?

 

[themondtster]

Also if you want to drop that much and trim up that much you need to adjust the diet(not less, just cleaner)and cut out the weekend drinking and eating. Keep it healthy 7 days a week and you should see some results. The insanity at night is a good idea to burn some extra cals and should help a lot. There are plenty of threads on diets and cutting if you use the search. Read through them. Also there are a few people here that are great at laying out a plan. The thing is to be serious about it and stay dedicated and it will happen.

 

[Baseball14ML]

This weeks workout have gone as follows:

Monday: Back

t-row 90lbs x10, 105 x10, 115 x10
Cybex machine back extensions 210 x10, 220 x10, 230 x10
Barbell Bent over row: 95lbs x10, 105lbs x10, 115lbs x10
Seated row cables; 8 x10, 9 x10, 10 x10
Seated long bar pull downs 7 x10, 8 x10, 9 x10
Standing long bar cable pull down: 3 x10, 4 x10, 5 x10
Elliptical HIIT 25 Mins

Night Insanity Day 1

Tuesday: Chest

Flat Bench 135lbs x6, 165 x6, 185 x6, 195 x6, 205 x3, 205 x3
Incline Dumbbell 55lbs x10, 60 x10, 65 x10
Cable cross over (Cybex) 4 x10, 5 x10, 6 x10
Pec dec 120lbs x10, 130 x10, 140 x10
Dumbbell flys 30lbs x10, 35 x10, 35 x10
Elliptical 60 Mins

Night insanity Day 2

Wednesday: Bi's and Tri's

Dumbbell curls ( superset1) 30lbs x10, 35lbs x10, 40lbs x10
Skull crushers/close grip(superset1) 60lbs x10/10, 70lbs x10/10, 70lbs x10/10
Barbell curls ( superset2) 45lbs x10, 65lbs x10, 85lbs x10
Over head dumbbell lifts (superset2) 50lbs x10, 55lbs x10, 60lbs x10
Cable straight par curls (superset3) 7 x10, 8 x10, 9x10
Cable bent par pull down/over head (superset 3) 5 x10/10, 6x10/10, 7 x10/10
Bent bar Curl countdown 60lbs x10,x9,x8,x7,x6,x5,x4,x3,x2,x1
Body weight dips x12, x10, x10
Elliptical 60 Mins

night insanity day 3

Thursday: Shoulders

Seated Military (super set1): 125lbs x10, 135lbs x10, 145 x10
Plate Front lifts (superset1): 25 x10, 45 x10, 45 x10
Plate side lifts (superset1): 5lbs ( each hand) x10, 5lbs (each hand) x10, 10lbs (each hand) x10
Seated dumbbell military twist (superset 2) 40lbs x10, 45 lbs x10, 50lbs x10
Dumbbell shrugs (superset2) 75lbs x10, 80lbs x10, 85lbs x10
Cybex Military press (superset 3) 70lbs x10, 85lbs x10, 100 lbs x10
Cable straight bar front lift (superset 3) 6 x10, 7 x10, 8 x10
Elliptical HIIT 20 Mins

Night Insanity Day 4

Friday: Legs

Squat 6 sets of x5: 135lbs, 185lbs, 195lbs, 205lbs, 215lbs
Leg press 4 sets of x8: 180lbs, 270lbs, 320lbs, 360lbs
Cybex leg extensions: 70 x10, 80 x10, 90 x10
Cybex leg curls 80 x10, 90 x10, 100 x10
Elliptical HIIT 20 mins

Night Insanity day 5

Saturday:

Will vary depending what I feel needs a little extra work
Insanity day 6

Sunday:

off, I play flag football and will occasionally go for a Jog after I play.

 

[themondtster]

Looks good. Personally I would lose some of the cable and machine work and add Deadlifts and Pullups to back day, dips to chest or shoulder day. Lunges, Goodmornings, StiffLegDeads are all good too. They'll require you to make more full body movements and burn more cals. It's good you're doing light Cardio after weightlifting. And the insanity at night should help plenty. Make sure you get plenty of rest to recover, protein(low sugar) after your weightlifting sessions, cut out all sugar from sodas and fruit drinks, watch what kind of carbs you eat and when. If you don't start loosing weight and shaping up after a while it could be something else....feel free to ask any questions you have on anything.

 

[themondtster]

Also if you start to feel burnt out, stop losing weight, or feel weak, you may need to drop the weight training down a few days. Some people can handle six days weight training for long periods and some can't. There are plenty of routines that are three and four days long where you can do Cardio on your off days.

 

[Baseball14ML]

Thanks for the tips, one last question; I seem to be stuck at 193 lbs and my weight will fluctuate but I can't seem to get past 193. I'll weigh myself and I can be as high as 198 and after a few good workout days I'll be at 193 and work out just as hard the rest of the week but stay at 193. Any ideas on how to kick up the weight loss, any supplements I should be taking? It seems like if I have a "cheat" day I will gain any sort of weight I lost right back but if I stick to my workout and diet I can't get past 193.

 

[themondtster]

Possibly something needs to change. Could be over training, Maybe only weight lift 3 days and more rest. Cardio 5 -6 days only intense on off days. Sleep all day Sunday.

Could be something with diet or something else. Are you eating as clean as possible? Cut out all sugar? Think back and see if you've changed anything lately. Most people get to a sticking point, and have to find a new way to achieve the last bit.

Also if you cut too many cals it could have opposite effect. I've read you loose more weight eating 3200 cals and burning 3000 during the day than eating 2600 and burning 2400.

A good thing to do is go to Coach poliquins website and read threw the articles. He has several on weightloss tips.

 

[AdamWilliams]

Workouts are just one aspect of weight loss. You need to eat right since what goes in to your body also helps to lose fat. Your gym routine is pretty much covered, so I suggest you start a low carb and high protein weight loss diet. I would recommend something like the Dukan weight management program. I have a couple of friends here at the gym following that and trust me, they are leaner than before. A food pattern primarily rich in proteins, Dukan diet is ideal for losing fat and building muscle. Cut back on the carbs, eat as much as you want from 100 allowed foods and continue your gym routine.