Hello everyone, am extremely new to all of this, am a 23 years old guy, I weight 93kg and my height is 185cm, I started my journey month and a half ago, I want to lose weight and build muscle, I joined a gym and got a PT, am overall pretty excited and determined, but I wanna know if my plan is good enough because I have a feeling it's not, because to be honest am rarely seeing any difference ( I know it takes time) but still, first of all my PT suggested intermittent fasting, so am currently doing it 16/8, my diet consists of 3 meals a day,two hours before gym, half of the dish is protein, bowl of salad, a bit of bread I don't know it's name tbh(English isn't my first language) but it has low carbs, and a bit of fat as in two to three table spoons of olive oil, second meal whenever I feel like it, it mostly two boiled eggs, I crush them with two table spoons of olive oil, and the third meal is after gym in one hour, it's mostly tuna salad with only tuna can, cabbage, tomato and onion, my workout plan is 4 days a week, a day for chest and arms, a day for shoulders, a day for back and a day for legs, each day consists of multiple exercises that leaves me EXTREMELY sore, I use dumbles and machines, idk what each exercise called so am not gonna name them, I warm up 10 minutes on the treadmill or elliptical, and after the weights workout I do another 10-20 cardio, either battle rope or jumping rope or trademill, Its been a month and a half and am not seeing any significant difference, except a bit on the arms and chest, I feel like they've tightened up, but I had little amount of fat on them to start with, overall I don't feel feel like am losing fat, what is wrong? Thank you
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02-15-2020, 10:47 AM #1
Is my diet and workout plan good?
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02-15-2020, 11:06 AM #2
- Join Date: Feb 2007
- Location: Baltimore, Maryland, United States
- Age: 35
- Posts: 6,090
- Rep Power: 10206
Have you lost weight?
Fierce 5 novice routine: http://forum.bodybuilding.com/showthread.php?t=159678631
All Pros beginner routine: http://forum.bodybuilding.com/showthread.php?t=169172473
Calculating calories and macros: http://forum.bodybuilding.com/showthread.php?t=173439001
Multivitamin Creatine Monohydrate
Fish Oil Whey
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02-15-2020, 11:23 AM #3
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02-15-2020, 12:00 PM #4
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02-15-2020, 12:14 PM #5
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02-15-2020, 12:31 PM #6
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02-15-2020, 12:33 PM #7
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02-15-2020, 01:13 PM #8
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02-15-2020, 01:51 PM #9
- Join Date: Feb 2007
- Location: Baltimore, Maryland, United States
- Age: 35
- Posts: 6,090
- Rep Power: 10206
Well yeah, if he has actually told you what you said then he likely has no idea about anything fitness related.
Start where you would on any forum, the respectable stickies. Take a look at Fierce 5 novice program in my signature for what is widely considered a strong beginner routine. Then read the calculating macros thread that is also in my signature.Fierce 5 novice routine: http://forum.bodybuilding.com/showthread.php?t=159678631
All Pros beginner routine: http://forum.bodybuilding.com/showthread.php?t=169172473
Calculating calories and macros: http://forum.bodybuilding.com/showthread.php?t=173439001
Multivitamin Creatine Monohydrate
Fish Oil Whey
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02-15-2020, 02:01 PM #10
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02-15-2020, 02:06 PM #11
- Join Date: Feb 2007
- Location: Baltimore, Maryland, United States
- Age: 35
- Posts: 6,090
- Rep Power: 10206
Fierce 5 novice routine: http://forum.bodybuilding.com/showthread.php?t=159678631
All Pros beginner routine: http://forum.bodybuilding.com/showthread.php?t=169172473
Calculating calories and macros: http://forum.bodybuilding.com/showthread.php?t=173439001
Multivitamin Creatine Monohydrate
Fish Oil Whey
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02-16-2020, 07:21 AM #12
Definitely follow one of those workout plans you need to be hitting the muscle groups twice a week. I started out working out each muscle group once a week ( chest, legs, arms, shoulders, back mon-fri) I was seeing results but wasn’t progressing all that well in my lifts. So I switched to a Push/pull/legs/push/pull ( with only the occasional second leg day 😬) and progressed much further.
Go out and buy yourself a food scale and download MyFitnessPal app on your phone. Your maintenance calories is around 3000 calories so you want to eat 2500 calories a day(I would go even lower) The app lets you scan barcodes and add it to your meals. Make sure to count everything including oils and butter you use. Hit your daily calorie goals and protein you want to have 160-200grams of protein each day along with 80-100 grams of fat and fill the rest with carbs. Weigh yourself each day at the same time and after a couple of weeks if there is no weight loss drop the calories. You can start lower than 2500. Good luck
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