where am i going wrong- Advice

[d_johari]

I am 36 yr old male, height 5-7", weight 200lbs and BF-36%.
Since feb 2007 i am on a low carb, low fat diet with a daily intake of 1500 cals. and lost around 20 lbs in the first year. But since feb 08 gained 2 lbs

In Jan 09 i started working out with 30 min weights & 45 min cardio [miss] and increased my calories to 2500. In the first 2 weeks i lost around 4 lbs but since Jan end till now i have gained back 4 lbs. Also gained around 1 inch on stomach, though the muscles have tightened up a bit but stomach is getting bigger than ever..

My current BMR is 2100-2200 cals. My diet is 90% veg as i rarely eat meat and i dont take milk... I take 4 meals a day + proteins shake as post work out meal

I am really frustated as the more i work out the more i seem to gain.

Below is my work out plan...
Monday Decline Bench Press 12 rep x 4sets x 10kg
Chest Incline Bench Press 12 rep x 4sets x 10kg
Flat Bench Press 12 rep x 4sets x 10kg
Pec Dec Flies 12 rep x 4sets x 30kg


Tuesday Pulldowns 12 rep x 4sets x 35kg
Back Cable Shrugs 12 rep x 4sets x 55kg
One Arm Rows 12 rep x 4sets x 12kg
Hyperextension 15 rep x 2sets
Seated Rows 12 rep x 4sets x 30kg



Wednesday Leg Extension 12 rep x 2sets x 30kg
Legs Squats 12 rep x 4sets x 20kg
Leg Extension 12 rep x 4sets x 60kg
Leg Curls 12 rep x 2sets x 25kg
Seated Calf Raise 12 rep x 4sets x 40kg

Thursday Front and Side Laterals 12 rep x 4sets x 10kg
Shoulders Seated Dumbell press 12 rep x 4sets x 15kg
Machine Shoulder (Military) Press 12 rep x 4sets x 30kg
Wrist Barbell Wrist Curls 15 rep x 3sets x 10kg
Barbell Reverse Wrist Curls 12 rep x 4sets x 5kg


Friday Hammer Curls 12 rep x 4sets x 8kg
Arms Flexor Incline Dumbbell Curls 12 rep x 4sets x 10kg
Barbell EZ Concentration Curls 12 rep x 4sets x 10kg
Cable Tricep Extension 12 rep x 4sets x 30kg
Seated Triceps press 12 rep x 4sets

Note: Between each sets i do 1 rep each of sidebend & seated cable crunches [25 reps]. So total of 4 sets each of side bend & seated cable crunches

After Weights i do treadmill MISS for 23 min running 2.8 km followed by elliptical trainer MISS 17 min clocking 3.3 km

Total time in gym around 1hr 50 min. Generally in gym i keep to myself & dont keep long breaks between reps


I really ask for help and dont wanna loose all the hard work

[d_johari]

guyss,

plz advice me.....

thanks

[srish]

calorie intake looks decent. I know my body doesnt respond to low carb diets unless my fat intake is high. Healthy omega fats are essential for weight loss. Also try changing your routine. Either how many sets or how many reps. I lift as heavy as possible for 6-8 reps, and the last two sets i go to failure. In order to help burn fat you must gain muscle, the more muscle you have the more calories you burn at rest.

Try doing hiit cardio, i.e. sprinting for a minute then walking for a minute.
and drop the total time to say 20 or 30 min. You may burn less while your actually doing cardio but youll burn more after your workout. Essentially it keeps your metabolism raised for longer.

Also, its definately more difficult to gain muscle on 90% veggies, eat lots of lean meats (chicken, fish, lean red meat, eggs). In order for muscle growth to occur you need three things. Stimulus, fuel, and recovery.

remember everyones body is different so you have to tweak things to fit your own way. Pay more attention to measurements and lean body mass as opposed to the number on the scale. hopes this helps

[wlknier]

he doesnt need meat, he needs protein

by 90% veg do you mean 90% of your 2100 calories comes from vegetables or 90% of your calories comes from vegetarian sources

your cardio/lifting looks just fine, perhaps its the fact you've just begun lifting, you're putting on some muscle in preparation for the big drop in fat loss that's about to occur

since you are a bit older, at 200lbs I'd drop the cals to 1800-2000/day, rather than 2500....if your BMR says you're in the 2100 range, most people would aim 500 below that and call it a cut

you have a very detailed workout/cardio program posted, however diet is the most important factor in the weight loss process aside from your willpower, so give us a more detailed breakdown of what a day of food looks like to you and I'll be happy to provide further input

[d_johari]

90% of my calories comes from vegetarian , greens & pulses.

Calorie chart i am still working on and hope to post it on soon
Thanks for inputs

[Ladyblue14424]

I been gone for a while so a lot I have forgoten, but.....

you gotta make sure you are adding beans and legumes into your diet to bump your protein levels...Soy is great for ladies and Ok for guys... soybeans, tofu, soy powder lots of protein

even if you dont do meat...how bout eggs or dairy??
protein is key I think..gotta build muscle

[wlknier]

vegetables are incomplete proteins(missing some EAAs/BCAAs) so as the user said we need to pair them with things like legumes etc, but yea....awaiting your list o foods