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  1. #1
    Registered User beltboy's Avatar
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    Over 30, transformation start

    At this point I have been working out for 5 weeks and lost 7lbs so far, and an 1 1/4 inch off my waist.

    To start I want to list my current program and diet. I hope to get feed back from others on all of this to help me with improvement. First, diet. This is just a sample daily diet.

    5am workout
    6am: whey - 100 cal, 24g pro, 4g carb, 1g fat
    7am: 6 egg white,1/3cup oatmill, whey, OJ- 350 cal, 48g pro,38g carb, 4g fat
    9:30: can chk, sometimes MRP- 125cal, 22g pro, 1g fat
    12:30: 4-5 oz ck and 2/3 cup brn rice - 346cal, 39g pro, 40g carb, 5.1g fat
    3:30: can of tuna- 90 cal, 20g pro, 1g carb, 1g fat
    6:30: family dinner(sensible sizes)-normally what the family eats but small portions, I add sandwich meat if I need more protein. 650 cal, 30/55/25
    8:30 whey 100 cal, 24g pro, 4g carb, 1g fat
    Totals -1761 cal, 207g protein, 145g carbs, 42 grams fat
    52% protein, 36% carbs, 12% fat

    I will be starting Leviathan from Palo Alto Labs this week, to try and speed up the fat loss, as well.

    Now my workouts! I am trying to alternate cardio and my weights every other day. As I am pressed for time with work/family etc, I have to get my ass up at 5am to workout. Very tough but have been able to do it almost every day for the past 5 weeks. See my blog to see the actual workouts.

    Sunday- Cardio: Most cardio is HIIT normally 35-40 minutes. Always on Treadmill.

    Monday- Chest/ Tricepts

    Tues - Cardio

    Wed- Back/ Bicepts/ Shoulders

    Thur - Cardio

    Friday -Legs

    Sat - Off

    Please let me know your thoughts.
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  2. #2
    Choose The Right ScottC's Avatar
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    I was drawn in by your "deceiving" thread title. I though someone was starting a contest for people over 30y.o., or had over 30lbs to lose.

    Now, I see it is your journal....


    Since I am here, how are you doing 35-40 minutes of HIIT? It isn't recommended to do more than 20 minutes, and if you are giving 100% effort to get your HR to 90%, then you should not be able to go longer.
    RIP My Beloved Son: March 2000 ~ June 2008.


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  3. #3
    Registered User beltboy's Avatar
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    for the HIIT.... I am doing 1 min sprints, followed by a light 1min jog for a total of 25 min! Then I am doing a 2-3 min jog/1min walk to get to the desired time.

    If I am short on time, I will do a 1 1/2 min sprint, 1 min jog for a total of 19/20 min.

    Thanks
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  4. #4
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    Originally Posted by beltboy View Post
    for the HIIT.... I am doing 1 min sprints, followed by a light 1min jog for a total of 25 min! Then I am doing a 2-3 min jog/1min walk to get to the desired time.

    If I am short on time, I will do a 1 1/2 min sprint, 1 min jog for a total of 19/20 min.

    Thanks
    I think you would get more benefit by doing your HIIT portion outside.

    For the 'rest' of your cardio, you could do 20-30 minutes low-mod intensity steady state after you lift.
    RIP My Beloved Son: March 2000 ~ June 2008.


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  5. #5
    Registered User beltboy's Avatar
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    Thanks!

    I can't run outside it kills my knees! As the weather gets better, I will start Mountain biking twice a week after work, on some nearby trails.

    Are you suggesting adding more cardio on my weight days? Thanks
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  6. #6
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    Originally Posted by beltboy View Post
    Thanks!

    I can't run outside it kills my knees! As the weather gets better, I will start Mountain biking twice a week after work, on some nearby trails.

    Are you suggesting adding more cardio on my weight days? Thanks
    At your size you probably don't need the amount of cardio you were going to do. If you did 30 minutes afteryou lift 3x/week, along with mtn biking, you would be set, imo.
    RIP My Beloved Son: March 2000 ~ June 2008.


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  7. #7
    III% Hola Bola's Avatar
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    Thumbs up

    Good luck with your transformation!

    Your diet and workout plan both look good, and I think Leviathan will be a great benefit to you.
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  8. #8
    Professional Manscaper Bronkko's Avatar
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    1700 calories a day looks fine??

    man, i read so much contradictory information on these boards.
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  9. #9
    III% Hola Bola's Avatar
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    Originally Posted by Bronkko View Post
    1700 calories a day looks fine??

    man, i read so much contradictory information on these boards.
    His goal is fat loss... 1700 cals isn't a bad place to start. If he feels like he's losing too much weight too quickly or too slowly he can adjust it accordingly. Everyone is different when it comes to calorie requirements.
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  10. #10
    Professional Manscaper Bronkko's Avatar
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    no doubt. im not saying your wrong. just saying there are soooo many varying opinions. 1700, 2100, 2300, 2500. for guys who weigh about the same working out about the same amount thats a great disparity.

    im just a lil confused (total calories per day) and am trying to figure it out.
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  11. #11
    III% Hola Bola's Avatar
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    Originally Posted by Bronkko View Post
    no doubt. im not saying your wrong. just saying there are soooo many varying opinions. 1700, 2100, 2300, 2500. for guys who weigh about the same working out about the same amount thats a great disparity.

    im just a lil confused (total calories per day) and am trying to figure it out.
    You are right, there are a ton of different opinions. Alot of it depends on your bodytype, how easily you store/burn fat, and your metabolism. Everyone is different. Once you actually start keeping track of your calories, you can adjust them accordingly depending on how you feel it is working for you.
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  12. #12
    Registered User beltboy's Avatar
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    Just an FYI,

    I calculated my BMR in several different methods. The most accurate one I feel uses BF %. But since I have 3 different fat calipers, that all say something different, even this isn't 100% accurate. They all compute to somwhere between 1850 -2300cals. I am trying to stay somewhere under 2000 per day. The first post is just a sample diet. Somedays are more than 1750's, as we go out to lunch at work sometimes (which normally means Fajitas or ck salad with dressing). As long as I stay under 2000 I should see the results. My biggest challange is limiting carbs at Dinner, since I try to eat what my Family is having.

    The "Levi" should also help! If I start seeing a bigger reduction than 1-2lbs per week, then I will add some a protein shake or two daily! I have lost 1 1/2 inch thus far in 6 weeks, so I am pleased with the gains/losses so far.

    Thanks for following!!
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  13. #13
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    I would personally get the fat up to 20% or so get some good fats also. I would also look at upping the calories to atleast 2000. Being so low right now you have no were to go when you plateau or when your weight does drop.
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  14. #14
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    I agree in upping the calories significantly. 1700 calories a day is for a small framed woman.
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  15. #15
    Registered User beltboy's Avatar
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    Thanks for the posts. Since I am seeing some weight loss, and 1/4 off my qaist weekly, while gaining strength in my workouts wk to wk, I am not going to mess with the Cal intake at this point. Depending on the "Levi" results in the next week, I may start adding some peanut butter, this will get more fat/carbs as well as cals and protein into the diet.
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