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Author Topic: Cardio, weightlifting and my diet.  (Read 142 times)
ivanosaurus
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« on: February 04, 2012, 10:19:26 AM »

Hello fellow askscooby forumers!
I have always done weight lifting recreationally but never too strictly or correctly. I stopped for a few months; and I started up again, with much more knowledge on proper diets/technique and fat losing strategies.
I've currently only been at this for a month, but am very excited about working out and losing weight, and plan on making this healthy habit a life long thing. Later in the post (after I ask my question) I will post my stats, what type of of exercises I do, how often, and my new diet. I do weightlifting 5 times a week (monday-friday). Each day I do different body parts, giving my other parts time to repair and rebuild. After every weight workout, I go on either on the upright or normal stationary bicycle to do my cardio. I do this for 20-35 minutes, 5 times weekly, after each weight workout. I have a decent sweat going, and feel the burn in my legs while doing it. My heart rate is averagely at 155ish the entire time on the bike, and being only 18 years old; I'm breathing only a little bit heavier, sweating, but i feel that it's a good session of low impact cardio. I recently changed my diet also. I used to LOVE pizza. I'd have it maybe 1-3 times a week at large amounts. I'd eat a lot of white breads, pasta and dough throughout the day. Often times, I would skip breakfast and lunch, and pig out at dinner. I changed this and have 4-6 healthy, low carbohydrate, high protein meals a day. (Diet will be included later in the post) With all this cardio, weight training and healthier eating, I have not lost any weight, and my weight remains fluctuating by 5-8 pounds during the day. My parents and friends have though, noticed a slight change in my legs, glutes and belly area. I know that for only one month of work, that I should not expect much results; and I do not want the easy or fast way out. I would like to change my lifestyle more then lose fat. Is what I'm doing enough? Am I eating correctly? Why am I not losing weight?

My stats are:
Age: 18
Sex: Male
Height: 6 foot 2
Mass: 265 pounds
RHR: 64 bpm
Goal: To continue a healthier lifestyle, lose weight, build muscle but still look bulky and big.
Changes made: Eating low carbs, and all my carbs are from oats and multigrains (no white pasta/bread). No more pizza. No more fast food. Cardio 5 times a week (20-35 minutes). Weight training 5 times weekly (1 hour).

My average diet now is:
Breakfast: 1 serving of instant oatmeal cooked in 2% milk. 1 banana. 1 Teaspoon of no sugar cocoa. 10-15 raw, unsalted peanuts, 10-15 raw unsalted almonds. Medium sized mac apple.
Lunch: Whole grain crackers with peanut butter, or without. Banana. Roasted/unsalted soy beans, raw peanuts and raw almonds. Mixed spring salad with no dressing, some lemon juice may be added. Blueberry yoghurt.
After school meal: Spring salad, no dressing, raw nuts, flax seed multigrain bread and cold cut turkey.
Dinner: Chicken (drumsticks/breasts/thighs) or lean pork with salad/veggies. All home cooked from fresh ingredients. Last meal before workout.
Post workout meal: Banana, orange or apple, isolate whey protein mix with 2% milk, raw peanuts, flax seed ground up in the milk shake, whole wheat crackers.

Workout: I work out back, chest, shoulders, legs and biceps/triceps all on different days (mon-fri). I do 4 sets of 12,10,10,8 reps. and 4-5 different exercises per body part. I feel the burn, pump and pain after. Following that, I go on either stationary bicycle (upright or seated) and do cardio at 20-35 minutes 5 times weekly (mon-fri. I'm not out of breath during it, but my heart rate measured is around 148-160, and 300-400 calories are burned.

So is my diet okay? I have no sugars/pop/juices...only water.
No white breads/pastas.
No prepackaged foods or fast food.
No takeout.
Why am I not losing weight?
Thank you guys! All of your answers, even ones that criticize me will be read thoroughly and respected fully and taken into consideration to fix my diet/workouts up and become healthier!

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VodkaShake
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« Reply #1 on: February 04, 2012, 12:53:14 PM »

Glad you decided to make a change  Cheesy

However, nutrition is more complex than just substituting unhealthy meals to healthier meals. You're missing the most important thing in nutrition, getting enough calories and proteins in your diet. ( Not to mention carbs, fibre and fat etc.) So basically you have to take in account of all these numbers from your meals. To lose weight successfully, you need to exercise and eat lesser than your TDEE (total daily energy expenditure). So you have to find out what is your TDEE first and modify your diet to suit your goals. A good place to start is in Scooby's Calorie Calculator http://scoobysworkshop.com/calorie-calculator/ Short, if your TDEE is 2800 calories, you need to eat LESS than 2800 calories to lose weight, eating more will only make you gain weight. You had been doing a fair amount of cardio and weight training so my only guess is you are still eating more than your caloric needs.

A good way to start is to find out the nutritional facts and information on your meals. Eg: Oatmeal with semi-skimmed milk provide approx. 10g of protein and 300 calories. A drumstick gives approx 80 calories and 2.6g fat etc.  It's your job to find out all these facts from the food you eat. Add them up all together and make changes according to your goals.

In another case, I noticed that you might be taking too much nuts  Tongue

Good luck
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Current Progress ( 5 Reps Max)
Squat - 1.6x BW
Deadlift - 1.7xBW
Bench Press - 1xBW
CozierMass
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« Reply #2 on: February 04, 2012, 04:54:25 PM »

Considering your diet I should spread it into more meals instead of the 3 you have.
You should have your stomach at work constantly to raise your metabolism.

I, for example, could eat oats in the morning with a glass of milk. Then I wait for about an hour and then have my banana. After another hour I eat a slice of bread with chicken and my lunch is a salad. This way I have 4 'meals' instead of 2. It's much more efficient that way.

Keep in mind, this is just an example. I give you advice on spreading your meals not on what you should eat. I'm not very good at that, yet.

That said, doing this you should keep a higher metabolism, your hunger goes down because your constantly eating and your digestive system gets enough room to absorb all the good nutritions.

The only downside is that you have to do the dishes more frequent. But hey, more exercise!
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Make eating healthy a habit/ 3 months so far
Lose total of 15kg of fat/ lost 11kg so far
Do 5 times cardio a week/ 4 weeks without skipping
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