I am 5'8' 172 lbs. Over the last year, I dropped to 164lbs but put it back on. Dropping weight is really no problem as I have done it in the past. I have a decent amount of muscle under the fat and am a pretty active guy. I can bench about 170 one time.
My question is what would my ideal weight be, I was at 164 and it seemed like there was still a bit of fat before I would see my abs. Im really wondering if I get down to around 155 is this too skinny. I mean my chest is hard as a rock just that there is a layer of fat on it.
My daily intake is 1800 calories, I have a 500 calorie deficit per day via 20 minutes on the treadmill and also less calories.
So here is the summary:
1800 calories, no more than 15g of fat per meal. I try to be around 1500 calories so there is a deficit.
20 minutes on the treadmill per day 7 days per week, burn about 200 calories
weight train 3 days per week, different parts of the body each day
My goal is to have a 6 pack by summer and be toned.
What is an ideal weight for me? I have it down to a science how to lose it.
Let me know what you guys think of my routine and diet.
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01-31-2010, 10:41 AM #1
What is an ideal weight for my body type?
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01-31-2010, 12:27 PM #2
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01-31-2010, 01:41 PM #3
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01-31-2010, 01:46 PM #4
1800 is already a deficit in itself (to your recommended daily diet). Pile on 500 calories of cardio burning madness, and you're only left with 1300 in a day?
I am 5'9" and I was able to float around 150 lbs with a 2500+ diet doing little to NOTHING.
I would suggest a 2800ish diet, if you're going to continue the cardio.
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01-31-2010, 01:54 PM #5
If you look at my pics, I have some fat too take off, not much but around 10 or 15 lbs. The only way I can actually lose wait is by eating/working with the 500 calorie deficit with taking in 1800 calories. If I dont, then I dont lose any weight. I have a weird metabolism. If I eat that many calories, I would put on weight.
Last edited by smautz; 01-31-2010 at 01:59 PM.
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01-31-2010, 02:11 PM #6
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01-31-2010, 02:25 PM #7
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01-31-2010, 03:20 PM #8
I am actually doing 20 minutes on the treadmill, 3mph walk. Then I do a 3 day split.
The only problem is my lifting has never been that intense, maybe keep the cardio the same and do the weight training more. My weight training only consists of like 4 exercises per day and they do not last that long. I have a free weight bench with 300 lbs of weights and 35lb dumbbells. I also have a dip bar and pull up bar.
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01-31-2010, 04:50 PM #9
- Join Date: Sep 2009
- Location: South Carolina, United States
- Age: 32
- Posts: 58
- Rep Power: 182
Im 5 9 and around 165 and i dont have abs, im thinkin i would have to drop down to about 155 for it. I have been eating around 1800 calories too, but i have been eating definitely 1 g protein per lean mass, and i havent lost muscle from my opinion because all my lifts are going up. But i dont do cardio very often, i just let the diet do the work and lift heavy and hard
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01-31-2010, 04:55 PM #10
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01-31-2010, 05:07 PM #11
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01-31-2010, 05:14 PM #12
I do the same muscles everyweek, sorry if I mispoke.
Day 1
Incline Bench Press
Fly
dips
close grip bench
Day 2
Bent over row
pull ups
shrugs
curl with bench
hammer curl
Day 3
squats
calf raise
front dumbbell raise
side lateral raise
roms15, thanks for the advice, I will try that. I have never really concentrated on just lifting but I feel that I should. I have always concentrated on the cardio. Take a look at my routine and let me know if I should add or remove anything. I have a free weigth bench with 300 lbs, it has a curl bar and leg pressure. I have some dumbbells also.
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01-31-2010, 05:24 PM #13
Sounds good to me. Also, nobody can tell you how much of a deficit you should create. The answer lies within your own progress. Keep tracking you weight loss, and if the scale is going down then good (if losing too much, then increase abit on calories). Also try to increase your protein intake, keep it atleaset 1g/lean body mass as to prevent muscle loss. Once you lose 10-15lb and have solid shredded physique, you can either try to slowly add more muscles to your frame or just keep it at that. BTW you seem to have some good lean mass under the FAT!
Good luck"AFGHAN POWER" :)
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01-31-2010, 05:29 PM #14
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01-31-2010, 05:36 PM #15
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01-31-2010, 05:38 PM #16
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01-31-2010, 05:42 PM #17
I have tried gyms, but with 2 kids and traveling for my job, i like to be home. Its nice, I can come on here during my workout if I want to switch it up and get advice. I can also watch videos if I want to try something different, plus I have a stereo i can crank as loud as I want.
So if I start lifting and still have the calorie deficit, how long does it look like it will take to see my abs and take the fat off my chest? My chest is hard, just theres a layer of fat on it. I can lose about 1 to 2 pounds a week no problem with a calorie deficit and lifting.
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01-31-2010, 06:12 PM #18
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02-01-2010, 03:06 PM #19
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