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View Full Version : Alright, How does this plan look to loose some weight?



thewhillis
03-29-2011, 12:09 PM
I'm trying to loose around 10-20 pounds and just get into better shape getting my BF% down to 10%ish.....All in 2-3 months or so. Preferably 2.



Exercise:
3x-4x a week
15 minutes of hard cardio(HR at 180ish)
10x3 of Squats,Front Raises,Lat Raises,Chest Press,Military Press,Lat Pull down,Various curls
15-minutes of hard cardio(HR at 180ish)

Diet:
Between 1000-1200 calories
Around 150g of protein
Under 50g of carbs
mostly meat,chicken,fish,lean hamburger
Water


Supplement/Drugs:
Multiviatimin
Fish Oil
ECA stack 2-3x a day

mattbru
03-29-2011, 12:13 PM
Key stat required: current weight??

I believe calories are WAY too low no matter what... think about it, if you laid in bed all day doing nothing 1000-1200 is still super low.... add in exercise you plan to do: your body won't handle it very well... up the calories for sure.(Use BMR calculator)

Edit: stick to heavy compound exercises in my opinion: Squats, deadlifts, chin ups, bench press. Would limit on the bicep curls and such. I think a split would probably be more effective instead of repeating same exercises a few times a week. Do some HIIT after a few of your weight training days and maybe a day or two of moderate to intense cardio(30 mins on elliptical or treadmill)/

Sorry post is all over the place, limited on time.

CrunchTime06
03-29-2011, 01:40 PM
calories are way too low, we need to know ur current weight in order to determine whether or not this will be possible for u. On that low of a calorie diet you will not be able to muster enough energy up to do your workouts.

thewhillis
03-29-2011, 02:59 PM
Before I get bashed for this my weight is 145.....but I'm only 5'6", so this is indeed rather high especially because I'm not very muscular.

I'd like to be in the 125-130 range

Which is certainly reasonable. So I go higher on calories(say 1500) and go lower on carbs?
Is it ok to limit myself to 1300,but exclude pre and post workout "snacks"...some carbs before and some protein after.

mattcampbell85
03-29-2011, 03:10 PM
Definitely should be higher, somewhere around 1700-1900 calories depending on your activity level.

bethtwenty4
03-29-2011, 03:12 PM
Are you male or female? I cannot imagine a 5'6 man weighing (or wanting to weigh) 125lbs...You will have zero muscle.

Even at that height/weight, male OR female, your calories are too low. Add 70g/fat per day to your current diet and that will put you up around 16-1800 calories which is more in the ballpark of where you should be.

Also, agree that your workout routine is lacking. Skip all of the shoulder-specific exercises and stick to compound lifts.

rnacdaley
03-29-2011, 03:16 PM
I'm trying to loose around 10-20 pounds and just get into better shape getting my BF% down to 10%ish.....All in 2-3 months or so. Preferably 2.



Exercise:
3x-4x a week
15 minutes of hard cardio(HR at 180ish)
10x3 of Squats,Front Raises,Lat Raises,Chest Press,Military Press,Lat Pull down,Various curls
15-minutes of hard cardio(HR at 180ish)

Diet:
Between 1000-1200 calories
Around 150g of protein
Under 50g of carbs
mostly meat,chicken,fish,lean hamburger
Water


Supplement/Drugs:
Multiviatimin
Fish Oil
ECA stack 2-3x a day

Definately need higher calorie intake. Also, where is your fat in diet (yes you need fat). You should be looking to get 1 - 1.5 g pro per lb and 0.4 - 0.5 g of fat per pound. Fill the rest in with carbs. Figure out your maintenance and adjust as needed.

Good luck

Annihilate
03-29-2011, 06:02 PM
Higher cals, take into consideration the cals you are going to burn in your workout. If you eat 1200 Cals and burn 500 you are way low at 700.