Diets and Excercise

[SUNZ]

So i'm makin the big switch to my diet to drop 30pounds.
I have no clue how to go about it.

I mean, 6 meals a day, small portions, lots of water. But what kinda combinations are ok for breakfast, lunch n dinner ?

[caramellady85]

*subs*
i'm trying to do that too... well not 30 pounds... 15

[Da Boy Junior]

upin this

[Primus]

Height and weight?

[SUNZ]

5'11,230lbs. Want to be 185lbs by Nov

Routine at the moment
Mon- Legs
Tue-Chest/Back
Wed-Cardio
Thur -Legs
Fri-Chest/Back
Sat-Cardio
Sun-Cardio

Usually i only do Mon - Fri

Breakfast Cereal/special k 6am
Snack 30grams tuna on wholegrain brown break(2 slices)
Lunch chicken or tuna/glass of oj
Snack banana
Dinner same as lunch
Snack lettuce and some veggies or salad

[Primus]

5'11,230lbs. Want to be 185lbs by Nov
Routine at the moment
Mon- Legs
Tue-Chest/Back
Wed-Cardio
Thur -Legs
Fri-Chest/Back
Sat-Cardio
Sun-Cardio
Usually i only do Mon - Fri
Breakfast Cereal/special k 6am
Snack 30grams tuna on wholegrain brown break(2 slices)
Lunch chicken or tuna/glass of oj
Snack banana
Dinner same as lunch
Snack lettuce and some veggies or salad

Cool.....Have you been in better than average shape before? What's your build type? Athletic, Cocky, or Chubby?

[SUNZ]

Cool.....Have you been in better than average shape before? What's your build type? Athletic, Cocky, or Chubby?
last november after 3 months personal trainin i could bench like 300 pounds and curl like 120. but my bodys build is stocky which i wanna get rid off, i either wanna be cut or slim.

[Da Boy Junior]

5'11,230lbs. Want to be 185lbs by Nov
Routine at the moment
Mon- Legs
Tue-Chest/Back
Wed-Cardio
Thur -Legs
Fri-Chest/Back
Sat-Cardio
Sun-Cardio
Usually i only do Mon - Fri
Breakfast Cereal/special k 6am
Snack 30grams tuna on wholegrain brown break(2 slices)
Lunch chicken or tuna/glass of oj
Snack banana
Dinner same as lunch
Snack lettuce and some veggies or saladyou think ull drop that much by november?"

[SUNZ]

you think ull drop that much by november?"
hope so fam. end of nov.4 poundsa week

[MEDIC]

i eat breakfast, lunch, snack and dinner


1,000 calories each time i eat

[Primus]

300 is nice....If you want to drop size, you got to sacrifice strength. I hate doing that.

So, diet and cardio should elevate in your priorities. Down size and increase your meal portions. Cut down on read meat, fat and carbs. Keep a cheat day for a few weeks and then increase it to two. Fish, chicken and salads. It ain't easy but when you slip, just run harder. If your weakness is cardio, than focus on diet and vice versa.

Drink water all day and keep healthy snacks. I would try to get 30 minutes of cardio at least 3 times a week. Get a feel for your weaknesses and improve on them.

Try different weight lift routines. Try a full body workout (isolate every muscle).

[SUNZ]

Word. Thanks.
I also think my routine is flawed.
I need cardio more, and less weights, but i hear i should also train my legs with heavy weights(muscle burns more fat).

So im doing supersets when i train my legs 2 times a week.

1.squats 16x4
2.deadlifts 16x4
3.leg curls 16x4
4.leg extensions 16x4
5.smith machine(isnt this the same ish as squats) 16x4
6.and leg press 16x4

[Primus]

Word. Thanks.
I also think my routine is flawed.
I need cardio more, and less weights, but i hear i should also train my legs with heavy weights(muscle burns more fat).
So im doing supersets when i train my legs 2 times a week.
1.squats 16x4
2.deadlifts 16x4
3.leg curls 16x4
4.leg extensions 16x4
5.smith machine(isnt this the same ish as squats) 16x4
6.and leg press 16x4

You shouldn't have to that many sets and reps for compounds. 2-3 sets and 7-10 reps are good. You might want to increase the weight. Are you isolating or doing full body routines?

[SUNZ]

You shouldn't have to that many sets and reps for compounds. 2-3 sets and 7-10 reps are good. You might want to increase the weight. Are you isolating or doing full body routines?
i isolate. chest,legs have their own day
compounds ? i thought i was doin supersets.

i'm just trying what a friend recommended but i dont see how excercisin my legs with heavy weights will cut down my weight.

[Primus]

i isolate. chest,legs have their own day
compounds ? i thought i was doin supersets.
i'm just trying what a friend recommended but i dont see how excercisin my legs with heavy weights will cut down my weight.


A superset differs from a normal set in two ways. First of all, a superset is performed with little to no rest between sets, whereas you may rest up to 90 seconds between two normal sets. Secondly, a superset incorporates two different exercises, whereas a normal set has only one exercise. By definition, a superset is a technique where you perform two exercises in a row with next to no rest in between.

I begin with full body workouts. 2 sets and 10 reps with 2 minutes of rest in between sets.M-W-F. I use T-TH-S, for cardio and abs. 25 minutes on the treadmill and 30 weighted declined sit ups.

http://www.bodybuilding.com/fun/exercises.htm

Pick 2 different techniques for each muscle target.

Diet?......Small portions with no read meat. Fish, chicken and turkey dishes are cool. Use Saturday or Sunday to cheat.

That's been my routine for 8 weeks and I'm gettin results. After you start seeing results, learn how to press and punish each mucsle without over training.

[SUNZ]

thats for the info. good lookin out.
I guess i gotta separate my routine.
i was thinkin only 1 day chest and 4 days cardio, but i guess my legs'll get used to it.

my boy said a superset is workin 2 opposin muscle groups. so my workouts have been 8 diff excercises per body part(workin opp muscle groups)
like i do leg extensions then leg curls, i swear.. false info..

LAST QUESTIONif i wanna drop weight, should i really be liftin any weights @ all ?

[The Black Egoist]

I am no expert at all, but lifting weights is definitely a beneficial if not needed part of losing weight. It has been mentioned in many threads that weight training burns calories and fat all day while cardio burns fat during the time that you're excercising. Obviously, the all day burn of weight training would burn off more calories overall. However, cardio is also very important to losing weight as well. Hit the treadmill, play basketball, or anything that involves constant moving, jogging, or running.

You might want to try circuit training with weights. It has been proven to be one of the best ways to simultaneously burn calories, lose fat, and gain muscle.

Eating is the most difficult part. Having a cheat day during the week is important because it gives you motivation to stay on track as well as the satisfaction of knowing that you can still enjoy some "bad" foods every once in awhile. I have to start eating 5-6 smaller meals instead of three. This keeps the metabloism going and stunts hunger throughout the day.

[Primus]

You mos def want to keep working out. The advantage of doing a complete body workout is muscle strain in all areas at once. Supsets can be incoporated to promote variety. Helps to change it up. I stress the full body so much, cuz I'm gettin nice results. Try different sheit until you get the best results.

If fat burn is a concern, cardio and diet is the key. Drink water all day. If you can afford the time to do more cardio, than cool.

[SUNZ]

You mos def want to keep working out. The advantage of doing a complete body workout is muscle strain in all areas at once. Supsets can be incoporated to promote variety. Helps to change it up. I stress the full body so much, cuz I'm gettin nice results. Try different sheit until you get the best results.
If fat burn is a concern, cardio and diet is the key. Drink water all day. If you can afford the time to do more cardio, than cool.

Routine 1
M-W-F full body weights
T-Th-S Cardio

Routine 2.
M-T-Th-F Cardio
W-Weights

Those are the 2 options. Learning towards routine 1 but initially i was thinkin routine 2. on wednesday, i work out 45 min of chest/back/arms/ till i can hardly use em again for a week

[Primus]

Routine 1
M-W-F full body weights
T-Th-S Cardio
Routine 2.
M-T-Th-F Cardio
W-Weights
Those are the 2 options. Learning towards routine 1 but initially i was thinkin routine 2. on wednesday, i work out 45 min of chest/back/arms/ till i can hardly use em again for a week

Thats perfect my nigguh. I do the same sheit, I over worked my bi's on a non -lift day and go easy the next. Theres little sheit like that bring a boost in results. You can use the weekend for compounds, deadlifts, squats and presses (compensate for cheatin). Just be carful not to overtrain. You'll know when that happens, trust me.

[SUNZ]

1.leg press. 360lbs(180kg)x12x3
2.squats 180lbs(90kg) x12x3
3.leg curls 80lbsx12x3
4.leg extensions 80lbsx12x3