215lbs to 191lbs still need advice.

[LuckyNico]

Hi guys Firstly like to say I am new to posting but i always come and see on the forums different things from suggestions to results. But now I am here to show my progress and also to ask for advice.

I cant seem to lose anymore weight even though I am trying I am also confused about lifting weights which I want to do but i dont want to get big in future just more like a lean type of body so i need suggestions if possible. Before i continue I have 2 jobs part time and a full time also I have 2 kids 7 year old and a 4 year old so my schedule cant be to flexible and about calories/fat/sugars/carbs/proteins im a knucklehead, which is the one i need to be worried about? I have improved my food by eating healthy (meaning less portion eating salad and leaving behind major junk food. How much calorie intake I do really hard to calculate since its hard to have a meal schedule. I recently got a gym membership (which my time at gym is cut short for my schedule). Now at the gym im doing this since I dont know much to do.

15 minutes trendmill 15% incline at 3.0 speed
15 minutes trendmill 10% incline at 3.0 speed + cooldown of 5 minutes
triceps press i do 3 sets 60 lbs
pulldown i do 3 sets 70lbs
fly i do 3 sets 70lbs
at home i have a door bar which i use but since im way off from lifting weights I can only do about 10 sets of 2/3 negatives.

I am doing mostly upper body which i know i should do more but what should I do? About legs and core i feel like its enough thats why havent done any of it. Which in reality I should.. I will take any advice to improve my health and physical so please if anyone can help and ask me questions ill supply as many details as possible. Thank you in Advanced and I did post my before and after picture.

[LuckyNico]

Sorry for the double post I did forgot to ask is it better to lift heavy weights how much you can or by reps and lower. and is it better to do it fast or slow. I get different answers so confused about that too

[poboywittadolla]

Hey man, I think I can offer some decent advice. For starters, one simple thing you can do is start running. It doesnt have to be on incline, but bump that speed up from 3.0 to 6-6.5. It might be hard at the start, but you will adjust and burn more calories this way.

Next, you'll want to get a better weight lifting routine. The one you're doing now seems lackluster. There are plenty out there to chose from, but it should look something more like:
Monday: Back/Biceps

Lat Pull Downs 8x4
High Rows 8x4
Narrow Grip Pull Downs 8x4
Rows 8x4

Barbell Curls 8x4
Preacher Curls 8x4
Hammer Curls 8x4

Tuesday: Chest/Triceps
Flat Bench 8x4
Decline Bench 8x4
Incline Bench 8x4
Flies 8x4

Dips 8x4

Skull Crushers 8x4
Tricep Pulldowns 8x4
Overhead Tricep Extensions 8x4


ETC. Once you fall into a routine of this, you will become a monster. If you need any help with getting the details ironed out feel free to message me.

Legs are important but don't worry about it til later. If you're doing cardio 3-4 times a week then you are probably alright. Some people may disagree with me here but I think as long as your making progress towards your personal goal you're alright.

Another thing you can do is calculate your goal caloric intake for the day. Using the calorie calculator (google it) and your stats, it looks like this is how it breaks down (assuming you are active 5 days a week).
Maintenance: 2781 calories
Fat Loss: 2231 calories
Extreme Fat Loss: 1673 calories
Since you said you're not too focused on counting calories throughout the day, just follow the rule of thumb: processed/fast food/junk food/candy = bad, meat/fish/veggies = good

Good luck and feel free to shoot me a message

[Jmadden44]

Get on starting strength or allpros beginner routine.

[purdey]

It's all about nutrition dude.

[zipikaya]

Get on starting strength or allpros beginner routine.

This. You're going to regret neglecting your legs. More muscle = more calories burned. Where are your biggest muscles?

[LuckyNico]

Yes ok thanks for the lifting weights routine ill give that a try. ill add some legs into it too even though both jobs involve a lot of walking.

The nutrition I am already doing it mostly eating my meats/fish and veggies just not sure if its the amount needed for the calories. But opinion from you guys with my body I have should i try lose a little more weight or should i just go straight to lifting weights to get toned?

The thing I need to know is that about lifting weights is it better to do fast reps or taking slow reps? Thanks again for advices

[poboywittadolla]

Do 4 sets of 8, each set should take you 45 to 60 seconds to complete. Work out, eat right, and continue to do cardio.

[boo99]

Yes ok thanks for the lifting weights routine ill give that a try. ill add some legs into it too even though both jobs involve a lot of walking.

The nutrition I am already doing it mostly eating my meats/fish and veggies just not sure if its the amount needed for the calories. But opinion from you guys with my body I have should i try lose a little more weight or should i just go straight to lifting weights to get toned?

The thing I need to know is that about lifting weights is it better to do fast reps or taking slow reps? Thanks again for advices

Congrats on your weight loss!


The sticky here will give you some direction for calorie/macros calculations.

Best to work on perfercting your form in the reps.


GL!

[LuckyNico]

Congrats on your weight loss!

thanks. and thanks for the link helped.

Do 4 sets of 8, each set should take you 45 to 60 seconds to complete. Work out, eat right, and continue to do cardio.

Thanks im gonna give that a try.