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weight loss help

routine and a meal plan

alfrefp
alfrefp g Alfredo fernandez
6 Post(s)
6 Post(s) Gender: Male Goal: Lose Fat Date Joined: October 10, 2014
Posted

Hey nation. first of all I want to say thank for all the comments for help all of our question. for take a time to shere your knowledge and experience with us.

 

I am 22 years old, my weight is 216 lbs and my height 6.4 ft. I go to the gym on weekday and my workout until now was

monday. back and triceps

tur. chest and biceps

wed leg and shulder

tru repeat monday

friday repeat tur

my cardio is jogging 3 or 4 time per week for around 25 or 30 min

 

for the last two weeks I did a workout that scottherman up on youtube. that star the first set is a burnt set and the other 3 with heavy weight but i have noticed that I increased muscle but not burnt i lot fat in the way that I want.

 

My inf

Weight 216lbs

Height 6.4ft

Boday fat % 21.6%

Fat weight 46lbs

lean weight 170lbs

BMR 2452 calories

 

I calculeted with your inf my daily macros

Protein 680 calories. 170gram

carb 982 calories. 245.4 gram

fat 540 calories 60 gram

 

total 2202 calories

 

I want that you help with i correct workout for catch my gols.

PD. one of my biggest problems if make my diet how know the amount of calories that have my breakfast or my lunch.

 

THANK

 

 

 

VENEZUELA !!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted

Hey bro!

 

Welcome to the site! I think we need to make some adjustments to your daily calories.

 

I would switch it around to

 

Protein: 250

Carbs: 165

Fat: 70

 

Based on how tall you are... I feel like this isn't enough food for you.. but we can tell in time as you start to train to reach your goals.

 

For your workouts... are you doing cardio at all during the week? If so, what are you doing and for how long?

You should try to consume the majority of your food, especially carbs before 5pm / before your workout..

 

Try to stick to protein/fats at night, for example, shake, greek yogurt, nuts, etc.

 

What are your meals like right now? Are you using my meal planner?

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alfrefp
alfrefp g Alfredo fernandez
6 Post(s)
6 Post(s) Gender: Male Goal: Lose Fat Date Joined: October 10, 2014
Posted

I do cardio 3 time a week my kind of cardio is jogging for around 25 min o 30 min.

my workout at gym I usually 4 time a week HIIT. taken the time btw each exercises

 

I am medical student so i have a busy schedule. I do my workout at gym from 11 am to 1.30 pm and cardio I have to do it at night around 7 pm. i have to adjust my workoutin those time

 

My meal plan that is the most difficult part.

 

breakfast/ oats, banana and cup coffe

lunch/ rice, chiken or fish and green salad

dinner/ chiken or white eggs, sweet potatoes or other kind of carb and salad

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: alfrefp

I do cardio 3 time a week my kind of cardio is jogging for around 25 min o 30 min.

my workout at gym I usually 4 time a week HIIT. taken the time btw each exercises

 

I am medical student so i have a busy schedule. I do my workout at gym from 11 am to 1.30 pm and cardio I have to do it at night around 7 pm. i have to adjust my workoutin those time

 

My meal plan that is the most difficult part.

 

breakfast/ oats, banana and cup coffe

lunch/ rice, chiken or fish and green salad

dinner/ chiken or white eggs, sweet potatoes or other kind of carb and salad

What's up man?!

 

So judging by your comment I'm assuming your cardio is not HIIT, rather you just jog consistently for about 25-20 minutes? If this is the case, you might want to try doing short sprints for a minute, then a slow jog/walk for a minute. This will help you burn more fat over the same period of cardio time.

 

Do you train your abs at all along with your current split? Also, you may want to add one or two total body workouts for losing fat.

 

I agree with @Scott_Herman about your food intake, looks pretty low, especially after looking at your meal plan. Do you eat any snacks or anything as well?

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alfrefp
alfrefp g Alfredo fernandez
6 Post(s)
6 Post(s) Gender: Male Goal: Lose Fat Date Joined: October 10, 2014
Posted

Hey man thank for your aswered

 

I jog 20 min in the consistenly. I will do that short sprint

A do abs 4 time a week. two days rectus abdominis and other two days muscles oblique.

 

I eat just one snack that is btw lunch and dinner. greek yougurt or protein bar.

 

I want some help also with my workout. I think that for lose weight the things that I do are not correct for catch my gols

scott herman give me an advice to chance my workout for cuircuit routine that kind of workout will help me to loss weight so I need example of that workout

Vervuel
Vervuel g Daniel Hurley
6 Post(s)
6 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2014
Posted

A great HIIT - high intensity interval training - exercise I've doen itn he past is this- stationary bike, set resistance to somethign moderate, not too heavy. 10seconds as fast as you can, 20 seconds medium speed, 10 seconds as fast as you can, 20 seconds medium speed, repeat until you hit 10 minutes. You can change it up, I've done 20 seconds super fast, with 30 second medium speed cooldowns for 10-15 mintues. But that 10 minute 10-20-10-20 I love te best. And doing it on an electronic stationary bike, rather than a spin-class bike, gives you a built in timer, shows you your rpms (I aim for 130 durign the 10seconds, 80+ during slower periods). Hope this helps ya man!

It is not death that a man should fear, but he should fear never beginning to live. -Marcus Aurelius
JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: alfrefp

Hey man thank for your aswered

 

I jog 20 min in the consistenly. I will do that short sprint

A do abs 4 time a week. two days rectus abdominis and other two days muscles oblique.

 

I eat just one snack that is btw lunch and dinner. greek yougurt or protein bar.

 

I want some help also with my workout. I think that for lose weight the things that I do are not correct for catch my gols

scott herman give me an advice to chance my workout for cuircuit routine that kind of workout will help me to loss weight so I need example of that workout

No worries man.

 

You will need to make sure you have a good meal plan in place if you want to shred that fat.

 

Have you started re-organising your your macros to what Scott suggested?

 

If you are looking for some circuit training to lose weight, try out some of these:

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alfrefp
alfrefp g Alfredo fernandez
6 Post(s)
6 Post(s) Gender: Male Goal: Lose Fat Date Joined: October 10, 2014
Posted

hey @joelHurricane thank for you advice. i want aks youhow many time per week i have to do those kind of workout of circuit.

 

 

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: alfrefp

hey @joelHurricane thank for you advice. i want aks youhow many time per week i have to do those kind of workout of circuit.

 

 

If you wanted to focus on only circuit training, you could probably do a cicruit between 4-6 times a week.

 

If you wanted to mix circuit training AND muscle splits, you could try a three day split and then have 2-3 days where you do a circuit. Some days you could even do both if you felt up to it.

 

Definitely look at adding some HIIT training into your routine too. How many days will depend on what you choose for your overall regime - but anywhere between 2-4 days should help SHRED THAT FAT!

 

Hope this helps! #HTH

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muscular strength
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