advice please!!!

[dabeas13]

here is my situation. im in the army, and currently stationed in korea. for the last 4 months i have been in the field and running missions. also, ive been working crazy hours that have made me some really bad habits. such as no pt, not eating all day then binge on whatever is open at 1 am, and sleeping in 2-3 hour shifts. hence, ive put on about 20 lbs of fat. now that we are back from the field and i have a little time i am trying to get back on track and get in shape (really good shape) mentally and physically.

here is my current workout plan that i have been using for the last 2 weeks since we came back from the field (always open to suggestions):

mon:
3 mile run
biceps
abs
30 min bike

tues:
3 mile run
back
sholders
30 min bike

wed:
triceps
abs
45 min bike

thurs:
3 mile run
biceps
30 min bike

friday:
3 mile run
back
sholders
30 min bike

sat:
morning:
3 mile run
afternoon:
triceps
abs
30 min bike

sunday:
rest...rest...rest...


(also, i do our regular army PT when im not mission that day. and, will tone down the plan after loose first 20 lbs)

nutrition:
well...im doing better but it has been really hard. i live in the barracks and dont have a stove, so mirowaveable only for me. also, the army automatically deducts for defac food so i really hate when i have to go shopping for food. but, lately i have been able to go to the defac and eat fairly good.

breakfast:
2 boiled eggs (no yoke)
bowl of grits with a little cheese no butter or salt

lunch:
baked chicken and rice
salad with boiled eggs, cucumber, and french (i know i should change to lighter salad dressing but, i really like the french)

afterwork snack:
1 serving of triscuits

dinner:
-at dinner i dont go to defac because i like to go workout right after work, and defac is closed by the time i get out of gym.

noodle bowl ( 270 cal, 6g protein, 38g carbs)

supplements:
very limited on what i can find here at at decent price. so, only using no-explode at current and have ordered the other items on the list and hopefully will be here soon.

no-explode (going to switch to jack3d after this stuff is gone)
SciFit Pyruvate 1500
Optimum 100% Any Whey
Controlled Labs REDuction PM
Protein Factory Zip!
4Ever Fit L-Glutamine
Higher Power Micronized Creatine


body:

current:
6' 4"
250 lbs
27% bf

feb 1 goal:
230 @ 19%

june 1 goal:
215 @ 12%

long term:
220 @ 10%




so, tell me what you think.

[gmlynch]

here is my situation. im in the army, and currently stationed in korea. for the last 4 months i have been in the field and running missions. also, ive been working crazy hours that have made me some really bad habits. such as no pt, not eating all day then binge on whatever is open at 1 am, and sleeping in 2-3 hour shifts. hence, ive put on about 20 lbs of fat. now that we are back from the field and i have a little time i am trying to get back on track and get in shape (really good shape) mentally and physically.

here is my current workout plan that i have been using for the last 2 weeks since we came back from the field (always open to suggestions):

mon:
3 mile run
biceps
abs
30 min bike

tues:
3 mile run
back
sholders
30 min bike

wed:
triceps
abs
45 min bike

thurs:
3 mile run
biceps
30 min bike

friday:
3 mile run
back
sholders
30 min bike

sat:
morning:
3 mile run
afternoon:
triceps
abs
30 min bike

sunday:
rest...rest...rest...


(also, i do our regular army PT when im not mission that day. and, will tone down the plan after loose first 20 lbs)

nutrition:
well...im doing better but it has been really hard. i live in the barracks and dont have a stove, so mirowaveable only for me. also, the army automatically deducts for defac food so i really hate when i have to go shopping for food. but, lately i have been able to go to the defac and eat fairly good.

breakfast:
2 boiled eggs (no yoke)
bowl of grits with a little cheese no butter or salt

lunch:
baked chicken and rice
salad with boiled eggs, cucumber, and french (i know i should change to lighter salad dressing but, i really like the french)

afterwork snack:
1 serving of triscuits

dinner:
-at dinner i dont go to defac because i like to go workout right after work, and defac is closed by the time i get out of gym.

noodle bowl ( 270 cal, 6g protein, 38g carbs)

supplements:
very limited on what i can find here at at decent price. so, only using no-explode at current and have ordered the other items on the list and hopefully will be here soon.

no-explode (going to switch to jack3d after this stuff is gone)
SciFit Pyruvate 1500
Optimum 100% Any Whey
Controlled Labs REDuction PM
Protein Factory Zip!
4Ever Fit L-Glutamine
Higher Power Micronized Creatine


body:

current:
6' 4"
250 lbs
27% bf

feb 1 goal:
230 @ 19%

june 1 goal:
215 @ 12%

long term:
220 @ 10%




so, tell me what you think.

Theres a couple of things you need to try to take a look at. The first and foremost you have to get your sleep atleast 8 hrs a night, this is essential for recovery and growth. The second concern I have is your workout program, you may be over overtraining your self, cut back on some of the cardio. The last thing is make sure you eat 6-8 times a day, and intake more protein (about 220- 250 grams a day). Protein is what is going to help you build that lean muscle mass your looking for, also do not skimp out on your carbs.

[agreutman]

Theres a couple of things you need to try to take a look at. The first and foremost you have to get your sleep atleast 8 hrs a night, this is essential for recovery and growth. The second concern I have is your workout program, you may be over overtraining your self, cut back on some of the cardio. The last thing is make sure you eat 6-8 times a day, and intake more protein (about 220- 250 grams a day). Protein is what is going to help you build that lean muscle mass your looking for, also do not skimp out on your carbs.

That and where are the leg day work outs? Squats and Dead lifts? (Yes, I know, DL's are primarily lower back, but I do mine on my 1st leg day after hack squats)

[dade652003]

well if you switch your 3 mile run at the end it will be better and then do you 30 min bike
also add chest w/o into your lifts.

[thebiggfella]

Resistance training is vital for health but if you're wanting to lose the extra 20 pounds of fat, you've got to nail your diet. For fat loss, diet is the key. You can do all the running and weight training you like, if you're diet is not optimised for fat loss, you'll not lose any and if you're eating in a calorie excess, you'll obviously put it on. Eat a healthy balanced diet in a calorie deficit and the fat will melt away no problem.

[bradg78]

Resistance training is vital for health but if you're wanting to lose the extra 20 pounds of fat, you've got to nail your diet. For fat loss, diet is the key. You can do all the running and weight training you like, if you're diet is not optimised for fat loss, you'll not lose any and if you're eating in a calorie excess, you'll obviously put it on. Eat a healthy balanced diet in a calorie deficit and the fat will melt away no problem.

Want bulk up i am 80 kg how many carbs per meal do i eat carbs at night . also how much protein

[southcoastmedsp]

Ya...... You must take proper sleep or up to 8 hours because if you don't take regular sleep or proper rest, it can disbalance your body. so, rest is also required to maintain your body.
Make changes to your eating habits over time and you should eat breakfast and smaller meals throughout the day. Try different types of proteins and add calcium and vitamin D for strong bones.