Help me out please guys! ...here it goes...
I started my transformation in February 2008; I weighed 222 lbs (15 Stone 12 pounds) at the time. Now i weigh 142 lbs (10 Stone 2 pounds). So yeah, I've lost a lot of weight (80lbs) in a short period of time ...without even stepping foot inside a gym.
I have reached my target of getting down to the BMI "recommended weight" for my height (I am 5"9).
I eat healthy and usually consume around 1600 - 2000 calories per day, i try to eat as much protein as i can. I do regular cardio exercise - usually 30 minutes per-day. This involves jogging 3 miles, cycling, power walking or my cross-country skiing machine.
I've got to the point were i don't want to loose anymore weight because I'll look too thin, and underweight - BUT, i still have a lot of excess skin and big man boobs; In fact, at the beginning of last month (1st October) i decided that i wouldn't be so strict with my diet, as i did not want to loose anymore weight. So i allowed myself foods such as bread, eggs, cheese, pasta, potatoes etc... all of which i had not eaten for 3 or 4 months. But i still ended up loosing 10 lbs in 4 weeks !
I'm still not confident enough to wear a t-shirt out in public, because my chest (man boobs) stick out. Which is a shame really... I've lost 80 lbs and still can't enjoy myself! I always wear a jumper or a jacket to cover up! ...as i mentioned, the main problem is my big man boobs - they really crush my confidence. They're the main reason I haven't joined a gym yet. They have definitely reduced since February, but not enough for my liking!
I have a set of dumbells and a barbell which i use every 2 days. Unfortunately I don't have much weight to lift, only 16 KG in total. I don't have a proper bench, i use an old office chair that has an adjustable back-rest.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
This is my current weight-lifting workout:
- Incline dumbbell bench press // 2 sets of 15 (8 KG on each dumbbell)
- Incline dumbbell flys // 2 sets of 15 (8 KG on each dumbbell)
- Flat dumbell bench press // 2 sets of 15 (8 KG on each dumbbell)
- Flat dumbell flys // 2 sets of 15 (8 KG on each dumbbell)
- Push-ups // 3 sets of 10
- Dumbbell Curls // 3 sets of 10 (8 KG on each dumbell)
- I also do dumbbell Shrugs, Rows, Squats and Upright-rows (8 KG on each dumbbell)
- I have started to add crunches and sit-ups to my training. I've been doing 50 sit-ups and 50 crunches EVERYDAY since the 1st October.
What should i do guys?
Should i continue to run 3 miles per-day?
Should i continue to do at least 30 mins of cardio per day?
Should i do more cardio?
Should i do less cardio and more time pumping iron?
Help would be appreciated! Thanks a lot.
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11-03-2008, 03:58 AM #1
142 lbs: but i still look fat! (Pictures)
Last edited by Giovanni.; 02-19-2009 at 07:54 AM.
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11-03-2008, 04:28 AM #2
Hey there, I understand your frustration but that looks very normal to me. It happens that, as you were fat and lost a lot of weight your skin got very loose, therefore making you look chubby. My opinion is that you should start bulking hard now, and obviously slow down on your cardio sessions, I would say once a week tops. Adding muscle will not only help you lose that stubborn fat that doesn't seem to come off, as it will make you look better. I would like you to give us period updates on this matter.
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11-03-2008, 04:53 AM #3
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11-03-2008, 05:21 AM #4
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11-03-2008, 05:22 AM #5
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11-03-2008, 05:25 AM #6
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11-03-2008, 06:30 AM #7
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11-03-2008, 07:05 AM #8
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11-03-2008, 07:15 AM #9
- Join Date: Feb 2005
- Location: Atlanta, Georgia, United States
- Age: 43
- Posts: 1,122
- Rep Power: 2790
i lost just about the same amount of weight in the same time frame and like everyone in here said....weight training was key!
i had to really put up some weight and build lbm to see the difference.
btw...congrats on the loss!! alot of work goes into dropping that much weight...you should feel like a million bucks!
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11-03-2008, 08:21 AM #10
Thanks for the help everyone. I will join a gym at the end of the month when i go on a break from Uni.
In the mean time, I will make do with the small weights i have at home. I'll be sure to pump as much iron as i can!
By the way; how much cardio should i do per-week? i sit at a desk all day, so i don't move around a lot. I usually feel guilty when i go a day without at least 30 minutes of cardio training. The last thing i want to do is put more fat on my stomach
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11-03-2008, 08:28 AM #11
check this link out...It gives a list for a bunch of body weight exercises you can do
http://forum.bodybuilding.com/showthread.php?t=5310323
might help till you can get into a gym
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11-03-2008, 08:43 AM #12
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11-03-2008, 09:06 AM #13
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11-03-2008, 12:13 PM #14
Unfortunately we don't have one
Can you guys give me some advice on a few things;
Cardio:- How much should i do per-week?
Diet:- What foods should i eat to "increase" my calorie in take? baring in mind I'm at Uni all day and can't bring a chicken breast with me. Can i still eat carbs such as; pasta, rice and potatoes?
Training:- What workouts do you guys suggest for a beginner trying to bulk up?
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11-03-2008, 01:21 PM #15
- Join Date: Oct 2008
- Location: Missouri, United States
- Age: 41
- Posts: 506
- Rep Power: 288
I personally would try to come up with your BMR (how many calories your body burns on its own doing nothing)
Here is a good formula for that... Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
This isnt the best formula, but unless you know your bf% it will have to work. Figure out how many calories you need per day to stay where you are and up it by about 500.
Do body weight exercises for about 45min to 1 hour 4 or 5 days a week keeping in mind that you dont want to overwork one particular muscle group like working biceps in consecutive days...
two days a week do either 30-40 min cardio at 60-70% max heart rate...
I would stay away from HIIT at this point based on the real goal of putting on mass...
weigh in a week or so and if you need to up the calories, do...
TRY not to get too carb heavy. you really need to achieve a 45/30/25 macro split in my opinion (protein/carbs/fat)
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11-03-2008, 01:23 PM #16
- Join Date: Oct 2008
- Location: Missouri, United States
- Age: 41
- Posts: 506
- Rep Power: 288
Oh, and by the way, congrats on the progress so far... its obvious you have the dedication to reach your goals.. as far as confidence goes, just remember where you were and where you are, you have absolutely nothing to be ashamed of and there are thousands of people that would trade places with YOU. Dont be scared to be proud of yourself. Congrats again man...
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11-03-2008, 02:05 PM #17
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11-03-2008, 02:16 PM #18
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11-03-2008, 02:18 PM #19
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11-03-2008, 02:21 PM #20
- Join Date: Jul 2005
- Location: Vancouver, BC, Canada
- Age: 39
- Posts: 162
- Rep Power: 228
get ripped now.. you wanna look like brock lesnar
http://www.combatpower.com/images/brock.jpg
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11-04-2008, 02:17 AM #21
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11-04-2008, 11:59 AM #22
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11-27-2008, 02:07 PM #23
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11-27-2008, 06:57 PM #24
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11-29-2008, 02:21 PM #25
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11-29-2008, 02:28 PM #26
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11-29-2008, 02:40 PM #27
My diet wasn't THAT strict to be honest... healthy, but not strict. I just ate reasonably small meals every 2-3 hours - my dinner would be whatever my Mom cooked (fish, chicken, lasagna, spaghetti bolognese etc..) I still eat the odd KFC, Pizza Hut or Subway's 3 or 4 times a month.
I'm guessing i consumed around 1600 - 2200 calories per-day.
For the first 5 months of my weight loss, i virtually done no cardio at all. I began to do at least 30 minutes of cardio in June. Since the beginning of October i have cut my cardio down to only 3 days per-week.
DIET is the key to weight loss. Cardio just speeds up the process a little.
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11-29-2008, 02:46 PM #28
- Join Date: Jul 2008
- Location: United Kingdom (Great Britain)
- Age: 50
- Posts: 1,796
- Rep Power: 1547
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11-29-2008, 03:02 PM #29
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11-29-2008, 03:10 PM #30
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