the first 70 was easy, the last 20 is a pain.
any suggestions?
hows this for the first 2 weeks?
mon/wed/ = chest/back (MACHINES)
tues/thurs = biceps/triceps (MACHINES)
friday = abs/shoulders (MACHINES)
Diet: under 1400 calories.
any tips?
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04-29-2008, 07:33 PM #1
- Join Date: Jul 2007
- Location: New York, United States
- Age: 34
- Posts: 74
- Rep Power: 204
how to get rid of the last 20 lbs by august 20th?
Weight Loss Status
Jan 07 : 265 lbs
Jan 12 : 228 lbs
Goals
Jun 12 : 180 lbs
Sept 12 : 172 lbs
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04-29-2008, 07:42 PM #2
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04-29-2008, 08:01 PM #3
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04-29-2008, 08:10 PM #4
Reduce, or better yet eliminate sugar and processed foods.
http://www.best-abs-exercises.com/abs-diet-plan.html
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04-30-2008, 11:12 PM #5
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05-01-2008, 01:33 AM #6
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05-01-2008, 05:16 AM #7
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05-01-2008, 06:37 PM #8
Okay - only do weights once a week, full body workout 3 exercise per body bat with 2 sets each exercise. Work out around 12:30 in afternoon. Get up around 11am have some breakfast low gi carb/protein of about 500 cal. After working out for remainder of the day consume 2000 cals in 70/30 protein carb mix. Next day another 2500 protein/carb mix same ratio.
Rest of the week ( 5 days ) eat mainly protein/carb/fat calorie split of 70/10/20. Max 1500 calories.
There is no need for you to do cardio. Spend the time looking for different foods and snacks that will keep you on your diet. Spend a lot of time sleeping as well and relaxing and meditating to keep your spirits up.
Also you must count calories. Cheating will prevent you from goal. Chart your progress too.
Good luck.
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05-01-2008, 07:53 PM #9
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05-01-2008, 08:23 PM #10
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05-01-2008, 09:08 PM #11
- Join Date: Jul 2007
- Location: New York, United States
- Age: 34
- Posts: 74
- Rep Power: 204
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05-01-2008, 09:40 PM #12
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05-01-2008, 09:57 PM #13
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05-01-2008, 11:21 PM #14
- Join Date: Nov 2007
- Location: Brantford, Ontario, Canada
- Age: 40
- Posts: 157
- Rep Power: 200
Although I might be hitting on some of the same things other people said, here goes what I think.
Start every workout with 5 minutes of cardio to get the blood flowing, and warm yourself up, then do whatever you decide to do as your split. Try and stick with all free weights, or as little machine use as possible. There is nothing wrong with machines but they take away any core muscle use, and concentrate on just the direct muscle movements. Basically you don't have to work as hard stabilizing and such. Since you are trying to cut weight, the free weights will still help build muscle but at the same time, you are going to burn more calories because you are having to draw in more different core muscles for stabilization. At the end of your workout I would suggest 45 minutes of cardio, I know I know, that seems like a lot of time at the gym. How bad do you really want it?
As for your diet, it all depends on what you do as a job, or whatever you do for the 16 hours or so you are awake. You say you are at around 1400, well that is a little low, but I would say try 1800, cut out as many, and I mean as many carbs as possible, but keep protein high. Watch your fat content, and try to eat mainly clean foods, all self made. Its not so much the calories that are the problem, but eating too many bad carbs and fats is whats going to do it for you, calories are what keeps your body going all day, just make sure they are good calories.
I don't know if you are supplementing for your cutting, but try to incorporate Omega 3 fatty acids, and a Good CLA, around 1000 mg, some are low dosage, but I assure you, you want around 950 mg of Conjugated Linoleic Acid(CLA) per capsule. I would also suggest a good digestive enzyme, they can be found at any drug store or nutrition store, they're going to help digest the food faster so your body doesn't go into store mode. CLA is similar, but they both work on different areas or the digestion.The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens.
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05-02-2008, 01:19 AM #15
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