Anything else I can do to speed this up?
Workouts Monday-full body workout, Tuesday - HIIT, Wednesday - full body workout, Thursday - cardio, Friday - full body workout, Saturday - cardio (I realize I work legs everyday some full body workout days I skip legs usually Wednesdays) rep ranges week one 4x20 for all reps, 30 seconds rest between workouts and resting periods no more the 40 seconds max ( for now) ., week 2 4x15 reps, week three will be either 10 reps OR Monday10, Wednesday 15, Friday 20...
Diet on full body workout days look something like this
5:30am half cup grinder oat meal, whey protien, pre-workout
7:00am post workout whey protien, half cup grinded oatmeal half cup
9:00 am 6-8oz chicken or lean meat with 20-30 grams of starchy carb or vegetable
12:00pm 6-8oz chicken with vegetables cup or 2
3:00 pm 6-8oz chicken (or could use quest bar some of equal value)
6:00pm 6-8 Oz chicken with vegetable
9:00 pm casin
When I say chicken I really mean some type of lean meat recently I've been eating alot of chicken because I got it free..
Hitt and cardio days are almost the same MINUS the grinder oatmeal and starchy carb for the 9:00 meal but better replaced with almonds/vegetables.. I cook all lean meat in olive oil (can't remember exactly what it is but healthy oil)
If their I something I'm doing wrong, or not enough, or to much please let me know, I'm currently 289lbs trying to lose 50lbs by end of January or maybe Feb give or take, idk how realistic it actually is but im trying to focus week by week instead of big goal, anything I can do to speed this process up the right way Will be Implemented right away...
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I am not sure your height but if you are in a very high body fat range you can lose a substantial amount of body fat in a short time as long as diet and training are on point. Diet for the most parts seems fine if you can manage it long term. Having a cheat meal of something still healthy and not ridiculous in calories isn't bad either for your metabolism and sanity. Personally I would recommend a workout split that incorporates weight training 5 days a week. Then incorporating small amount of cardio after your workout and on one non weight training day. But remember small cardio at first if you have not been conditioned to do so because cardio will tap into recovery and weight training does more for fat loss, BMR, and everything then cardio. Cardio basically just burns some extra calories with a small thermo affect afterwards lasting a short time. Remember Arnold and all of those guys did no cardio to lose fat. An occasional run on the beach for health purposes that was it. Muscle increases BMR, so does weight training, coupled with a solid nutrition plan you will lose fat, and a lot, given you weight training is done at a higher intensity you are constantly striving to make progress either by increasing weight or reps and you are hitting all of your body parts. I know what I am talking about, have personally trained with a friend who got real interested in bodybuilding in which he went from 330lbs to 260lbs in a little under 6 months of training and he put on muscle mass too and got much stronger in all of his lifts so the actual fat loss is greater then 70lbs. To be 100% truthful he was taking a small dose of aas while this occurred. I hope this helps feel free to ask me any other questions and I will try my best to guide you in the right direction.
I do not chew or smoke, on occasion I'll have a mixed drink or 2 meaning once or twice a month th and that is alll, okay and once I look at all these labels then what? I have a learning disabilitie so you have to be easy on directions I get confused, I mean I'm not mentally challenged but I have a hard time learning new things do just explain things very simple and then we can go from there... Is there a specific limit im trying to not go over?
I do cardio 5 to 6 days aweek. The alyptical machine is amazing going for between 30 to 45 minutes.
Sorry don't know what mufas or pufa are, I didn't think I was right on but could you give me an example day? It'll be easier for me to go off of so to speak, I have mixed nuts and almonds all that stuff I just don't know when to time alot of foods that is the problem. I keep running I to, I gain fat very very easily, tell me what you need from me I'll get it to you
I need u to look at all ur food's labels. If they dont have a label, look it up on line and find out the serving. Monounsaturated fatty acids and Polyunsaturated fatty acids are MUFAs ans PUFAs.
Thx for FR...go to PM
I think u need a variety of more foods containing protein like beef, eggs, salmon, milk, and mixed nuts. Also, u may need a better viable source for MUFAs and PUFAs. Then count the carbs and get them down to 100. The weight resistance ur doing is good, but u need to use light weight fast reps and maybe focus more on the HIIT.
I have no idea at least by those terms what those are, Marcos I don't EXACTLY know my bf is around 32-35% my lean body mass has to be around 195lbs lean? I think?
Do u drink alcohol or smoke? I just wana clear that first. To reach your goal ur gonna need diet modification and cardio with weight resistance being light weight-high rep.
Workouts are no longer then 45 minutes no less then 30, I try to make it very intense, if I don't have half my shirt covered in sweat then I start super setting the end workouts such as calves 4 sets of twenty, in between rests im doing ab things just for intensity purposes
Keeping the best form, while using the heaviest weight, most if not all lifts which is about 8 or 9 I try to use different workouts for at least half the workouts so I continue to do new things as often as possible
Have u tried minimal to moderate weight reverse pyramid and light weight high rep straight sets?
Your macros looks off. I dont think its right. I think ur carbs and protein are paralleled...i need numbers u have any numbers???
It may take longer. Are u using light weight and high reps? When did u start and how long have u been at this?
Whats the calories and macros of all this food?
Whats ur body fat %?