27yo male trying to lose fat - help, pls

[firefox0805]

I am 27 yo, with a full-time, not-behind-a-desk type of job, I am not a physical worker but I do have to stay on feet most of the time during my work hours...

Anyway, I am 5ft 9in, 200lbs. I did a calculation on Body Fat Index online and it came out as 25%. I started going to the gym about 3-4 weeks ago, i go 3-4 times a week, depending on my job (sometimes have to work at home late).

3 weeks ago I weighed 88 kilos, last week I weighed 90, and yesterday I weighed 91 kilos! I know I could eat healthier but I don't eat junk at all (no booze, no fast food, no sugar).

In the gym I start with 18-20 mins treadmill (Incline 2, Speed 9) then I do sit-ups, bench press and some other weight-lifting. Usually I am done in 40-50 mins because I don't take breaks between sessions (off the treadmill, start bench press, between sets I do sit-ups, etc).

I searched a lot about proper workout and certain things still confuse me. I know weightlifting increase metabolism which helps burn more energy. I know cardio is good for losing fat, and I know I should watch the food intake and eat 6 times a day (small amount).

I need help. The questions I have:
1) Why am I gaining weight? I don't eat more than I did before started my workout. I also noticed that I can do more exercises, I have more energy (4 weeks ago I could hardly run 5 mins on the treadmill, now I run 20). I think I am gaining muscles because I bench press and I think (or rather, hope) that I am losing fat. But why the weight-gain?!

2) How can I lose fat and gain muscle at the same time? I am NOT looking for a "quick fix". I have time evening hours, 3-4 times a week to hit the gym.

Any advice is appreciated.

[Josh86]

Do you have an idea on what you eat roughly day to day? If so post up a typical day (my daily diet varies but I can still tell you what I generally eat each day so you need to get this in check).

Sorry I couldn't help more.

[firefox0805]

Typical day:
Breakfast:
some sort of omelette: onions, sausage, green pepper, tomatoes, mixed, fried

Lunch:
Chinese food (being in China): rice and chicken or beef with some veggies

Dinner:
Usually same as lunch

That's about it. No snacks, no junk, no soda. I eat fruits and veggies every once in a while and i usually drink orange juice and iced tea.

I have no idea how to count calories. I searched online but I see the ingredients and I have no clue what's in my chinese take-out...

Anyone can help with this and my original question(s)?
Thanks.

Do you have an idea on what you eat roughly day to day? If so post up a typical day (my daily diet varies but I can still tell you what I generally eat each day so you need to get this in check).

Sorry I couldn't help more.

[Primol]

you seem to have no direction in the gym. ill give you something to try if you like.


mon - chest/triceps
tue - shoulders/ abs
wed - cardio - 45 min
thurs - back/biceps
fri - cardio - 45 min
sat - legs/ abs
sun - off, or do cardio


chest/triceps

barbell bench - 4 sets -8-10 reps
dumbbell incline bench - 4 sets -8-10 reps
cable crossovers - 4sets -8-10 reps
dips - 4 sets 10-15 reps(whatever you can do, i like to go to failure each set)
tricep extension - 4 sets - 10 reps

shoulders

dumbbell presses - 4 sets - 8-10 reps
cable upright row - 4 sets - 8-10 reps
lateral raises - 4 sets 10 reps

back/biceps

dumbbell rows - 4 sets -8-10 reps
lat pulldowns - 4 sets 8-10 reps
cable rows - 4 sets 8-10 reps
sitting alternating dumbbell curls 4 sets 8-10 reps
curl bar - 4 sets - 8-10 reps


legs

squats - 4 sets 8-10 reps
dumbbell lunges - 4 sets - 10 reps
leg extensions - 4 sets - 10 reps
leg curls - 4 sets - 10 reps
whatever calve machine they have - 4 sets - 10 reps



give that a go and see if you dont get better results. Fyi, never do abs before training. you need them strong for your normal lifts.

[Primol]

1) Why am I gaining weight? I don't eat more than I did before started my workout. I also noticed that I can do more exercises, I have more energy (4 weeks ago I could hardly run 5 mins on the treadmill, now I run 20). I think I am gaining muscles because I bench press and I think (or rather, hope) that I am losing fat. But why the weight-gain?!

water weight, dont worry about it. weigh yourself once a week, same time each week.

2) How can I lose fat and gain muscle at the same time? I am NOT looking for a "quick fix". I have time evening hours, 3-4 times a week to hit the gym.

Any advice is appreciated.

its possible. called a lean bulk. just start training with weights properly and eat smart. you'll see results in no time.

[Comment]

Don't bother with sit-ups they don't help you lose weight. You don't seem to be eating enough calories or you're eating the wrong food. You mention you might fry something for breakfast and the Chinese is no doubt fried rice (and probably the meat)? So you could be eating fried food 3x a day? Replace the orange juice with milk or even water, it's just sugar.

[firefox0805]

Thanks a lot, Primol. I'm going to take your schedule and go with it.

[Primol]

Thanks a lot, Primol. I'm going to take your schedule and go with it.

good luck!

[goodfella0729]

yea your diet isnt looking too great. you need to up your protein intake maybe lower the carb intake. if you are eating sausage maybe try a healthier sausage like turkey sausage. your calories are pretty low at your weight dont go below 1700 at the lowest. 1700-2100 should be good. up your cardio and do it after lifting. if you do cardio first you arent putting everything into lifting. and cardio afterwards is the best time to burn the fat.

as for the weight it could be water weight and also remember muscle weighs more than fat. dont worry about the scale take measurments and pics instead. the scale will just depress you.

[chef316]

Typical day:
Breakfast:
some sort of omelette: onions, sausage, green pepper, tomatoes, mixed, fried

Lunch:
Chinese food (being in China): rice and chicken or beef with some veggies

Dinner:
Usually same as lunch

That's about it. No snacks, no junk, no soda. I eat fruits and veggies every once in a while and i usually drink orange juice and iced tea.

I have no idea how to count calories. I searched online but I see the ingredients and I have no clue what's in my chinese take-out...

Anyone can help with this and my original question(s)?
Thanks.

as a chef, typically "chinese take out" is extremely high in unnatural fats, carbs, and trans fats. Can you get more specific on what chinese take out you are having. Wok seared meats they tend to use a ton of oils, and not "good fat" oils like olive. To be honest you and probably having 500-1000 more calories for lunch and dinner than you think you are getting. Which the majority of these coming from fats and carbs.

The first step is going to be cooking for yourself/learning EXACTLY how these foods you are buying are prepared.

[dbluegoat]

as a chef, typically "chinese take out" is extremely high in unnatural fats, carbs, and trans fats. Can you get more specific on what chinese take out you are having. Wok seared meats they tend to use a ton of oils, and not "good fat" oils like olive. To be honest you and probably having 500-1000 more calories for lunch and dinner than you think you are getting. Which the majority of these coming from fats and carbs.

The first step is going to be cooking for yourself/learning EXACTLY how these foods you are buying are prepared.

if you cook up a stir fry type meal for yourself, olive oil would be best(lowest fat) to use?

[firefox0805]

Ok, guys, thanks for all the input. I haven't been watching what I eat-I figured if I don't change my eating habits but start exercises the fat would eventually go away...

I'll pay more attention to my food from now on...

Another few Questions:
1) goodfella: are you saying I should do weights first when I get to the gym, then do the treadmill?

2) Primol: the schedule you wrote up for me...some days, like Tuesday, can be done in 20-25 mins. Should I add cardio to it or that's just gonna be a quick gym-time?

3) Primol: the wednesday and friday cardio - 45 mins treadmill with varied speed and incline (some sort of HIIT)?

Thanks again for helping out a newbie...

[goodfella0729]

yea thats what id recommend. do the weights first then the cardio/hiit, you will burn more fat doing cardio afterwards, atleast from what ive seen and read. or you can do cardio early in the morning and keep lifting to nights. a lot of people believe doing cardio in a fasted state is better for burning fat. i only do that every so often though. depends on your schedule.

[Primol]

2) Primol: the schedule you wrote up for me...some days, like Tuesday, can be done in 20-25 mins. Should I add cardio to it or that's just gonna be a quick gym-time?

hmm.. shoulders, plus abs in only 20 min? i think more like 35. but either way, yes, add cardio if you like. it can be a short day if you want instead as well. you dont want to live in the gym. get in get out is always good. less is sometimes more!

3) Primol: the wednesday and friday cardio - 45 mins treadmill with varied speed and incline (some sort of HIIT)?

actually, just do what you like. make it hard of course. You dont have to run either. You can just do a fast walk. Ill do like 4.0 speed on the treadmill for 45 minutes straight. important thing is to change it up every couple of weeks.

[firefox0805]

Alright, thanks ya'll!

[chef316]

yeah real olive oil its probably the best fat to use (although tbh it doesn't taste the best for stir fry haha) because it helps lower your "bad" cholesterol and raises your "good" cholesterol. (And it goes wonders for your skin haha, the greeks used to bath in it) It still has 110 calories for a tablespoon, so if your on a cut still be careful with it.

And just for the record "Cold First Press" olive oil is the best and has the most nutrients in it. Also the bottle should be on off color to help stop light from getting in and killing the good stuff, as its a very sensitive oil .