Advice for 35 year old beginner

d_johari · 02-10-2009, 08:28 PM

I am 35 years old, height 5ft 7 inch with body weight of 90 kg.
I have been working out since last one month 5 days a week [6 to 8 pm], around 60 min of splits & 30 min of cardio.

Plz advice shd i go for Meal Replacement after my workout or stick to normal diet.

Thanks

Todd_A · 02-10-2009, 08:32 PM

It's going to be more than just the post workout meal that makes the difference.

What do you eat the rest of the day?

What are you trying to accomplish with this?

There is a ton of info on these boards. Much reading and learning is necessary, but once you get that knowledge, you will be able to control your body and reach your goals.

.

pac8x8 · 02-10-2009, 09:00 PM

Are you seeing any progress?

Unipro use to make a meal replacement with whey hydrosylate & free of artificial junk -I still have the box

This was the best "meal replacement" post workout there ever was!

I get plenty of "cardio" in some of my lifting routines.

Although diet needs to very much be in tune, post workout meal replacements would definitely be a huge bonus .. sadly, finding one free of artificial sweeteners is unheard of anymore!

d_johari · 02-11-2009, 08:30 PM

I have seen improvement in weight loss..abt 4 pounds in 1 month and bit of definition too...

I was reading that ocerdoing of abs & sidebends gives u a block shape..!!

i am doing 4 sets of 25 reps on each side with 30 pounds of weight..Is it overdoing??

egoatdoor · 02-12-2009, 01:41 PM

I don't think as a beginner you should be working out 5 days a week and 2 hours at a time.

jetnic13 · 02-13-2009, 01:46 PM

Quote:

Originally Posted by egoatdoor

I don't think as a beginner you should be working out 5 days a week and 2 hours at a time.

I agree that this normally would be overtraining for a beginner.

jetnic13 · 02-13-2009, 01:52 PM

I would definetly say you should have a whey protien shake after you workout, and would not use the post workout shake as a meal replacement. I usually have a shake right after and eat my normal meal about 30 min - 1hr. after that.

d_johari · 02-15-2009, 07:08 PM

while 2 hours may look a lot this is the third attempt to loose weight so i have had some experience of working out..

Secondly since i started whey protein shake as post work out supplement i have gained 2 pounds in 1 week...

My loss was

1st week = 2 pounds
2 week = 2 pounds
3 week GAINED 2 pounds...

So am i doing it wrong???

bamazav · 02-15-2009, 08:27 PM

Quote:

Originally Posted by d_johari

while 2 hours may look a lot this is the third attempt to loose weight so i have had some experience of working out..

Secondly since i started whey protein shake as post work out supplement i have gained 2 pounds in 1 week...

My loss was

1st week = 2 pounds
2 week = 2 pounds
3 week GAINED 2 pounds...

So am i doing it wrong???

Help us all out by sharing some more information. What does your daily diet look like? What routine are you doing or what is your split? If you gained weight it was from far more than one protein shake.

d_johari · 02-15-2009, 09:50 PM

Splits
Monday-Chest
Tues- Back
Wed-Legs
Thu- Shoulder
Fri- Arms

+ Every Day in end i do total of 30 min of treadmill & Elliptical trainer
+ 3 setss each of side bends & machine crunches in between weight

Food
Breakfast - 1 egg
Lunch - Veggies + pulses + 1 bread
Afternoon- 2 oat meal biscuits
Post Work out - Protein & Banana Shake
Dinner - Legumes + 1 Bread

I am 36 years old male, height 166 cms, weight 90 kgs.

Mainly desk job with low level of activity.

Body Fat approx 37%

Plz help out as i dont want to loose out on the workout done

Old_Swole · 02-15-2009, 10:04 PM

Quote:

Originally Posted by d_johari

Splits
Monday-Chest
Tues- Back
Wed-Legs
Thu- Shoulder
Fri- Arms

+ Every Day in end i do total of 30 min of treadmill & Elliptical trainer
+ 3 setss each of side bends & machine crunches in between weight

Food
Breakfast - 1 egg
Lunch - Veggies + pulses + 1 bread
Afternoon- 2 oat meal biscuits
Post Work out - Protein & Banana Shake
Dinner - Legumes + 1 Bread

I am 36 years old male, height 166 cms, weight 90 kgs.

Mainly desk job with low level of activity.

Body Fat approx 37%

Plz help out as i dont want to loose out on the workout done

I think your split looks fine myself. as long as you feel good about it stay with it. I bet your starting to see some results. I bet the diet guys will have some good info for you also.

ironwill2008 · 02-15-2009, 10:30 PM

Quote:

Originally Posted by d_johari

I have seen improvement in weight loss..abt 4 pounds in 1 month and bit of definition too...

I was reading that ocerdoing of abs & sidebends gives u a block shape..!!

i am doing 4 sets of 25 reps on each side with 30 pounds of weight..Is it overdoing??

Stop doing weighted sidebends. They will make your waistline larger.

Quote:

Originally Posted by d_johari

Splits
Monday-Chest
Tues- Back
Wed-Legs
Thu- Shoulder
Fri- Arms

Do you really spend an hour, lifting weights on each of these days? Doing so for small bodyparts like arms and shoulders is very inefficient use of your time.
You should really be on a 3-day-a-week, full-body workout, such as:
Leg press 3x10 (3 sets of 10 reps)
pulldowns 3x10
bench press 3x10
seated dumbbell press 3x10
barbell curls 2x10
triceps pressdowns 2x10
calf raises 2x10
crunches 2 x max

Do this workout on non-consecutive days, like Monday-Wednesday-Friday. do 30-45 minutes of cardio immediately after weight training. On the other 4 days, pick one day to do 30-45 minutes of cardio, no weights. The other days, rest (no training, at all). Where training/exercise is involved, more is not better; just enough is better.

Quote:

Food
Breakfast - 1 egg
Lunch - Veggies + pulses + 1 bread
Afternoon- 2 oat meal biscuits
Post Work out - Protein & Banana Shake
Dinner - Legumes + 1 Bread

I don't really even know where to start here; you are so calorie and macro deficient here that you'll not lose any bodyfat; you'll likely burn muscle instead. You really need to do some reading in the articles section of the main BB.com, and get some information on nutrition, then come back here with some questions.

jetnic13 · 02-16-2009, 09:10 AM

I would also like to add that numbers on the scale are not the best measure of success as they will always fluctuate. Water weight and stool not yet excreted will make those numbers decieving, and most importantly if you are gaining muscle it weighs more than fat. I went from 203 to 218 and had more muscle and less bodyfat, about 2% less at 218. So weight gained was actually a positive and not a negative. I hope you don't get frustrated and give up. It sounds like you have the drive, but I have seen to many people crash and burn playing the number games with the scale. I wish you much success on your endevor.

LikeMike40 · 02-16-2009, 09:17 AM

dude just work hard and stay away from #'s i got caught up in them...keep in mind that as you build muscle you shed fat meaning you are still making a difference.

d_johari · 02-16-2009, 06:48 PM

thanks for all the bucking up...

hope to keep it going,,

being a vegetarian certainly limits my nutrition habits...

Any idea abt a veggie diet for ppl like me???

jetnic13 · 02-17-2009, 12:09 PM

Quote:

Originally Posted by d_johari

thanks for all the bucking up...

hope to keep it going,,

being a vegetarian certainly limits my nutrition habits...

Any idea abt a veggie diet for ppl like me???

I'll send you a PM to try to help.