T Nation

Shooting for 215 By Christmas

ok so, my current body weight is sitting around 245 at 5’8 20 years old.
Goal: 215 ibs by christmas or as much as possible up to there. If it takes longer so be it but that’s what im shooting for.

Currently doing 3x week FB workouts (changing to 4xWeek in a week from now)
im at a very busy university gym so i don’t always get in the same exercise but i try to make sure I get all of these in.

im lifting steady inclines in weight and lower sets.
Seated Chest Press
Squats on smith machine
Leg Curls
Leg Extensions
Seated rows (i think the machine i use is a chest supported row)
Military press
Calf raises
Lat pulldowns

and then I will vary depending on availability:
Tricept pulldowns with the ball end rope attachment
Leg Press
Trap raises (standing, pull bar up to chin, close grip)
I do ab exercises most days while home

My diet consists mostly of steak, lean ground beef, eggs, pork and beans, chicken, whole grain bread, milk, as much water as i can drink, peppers, onions, yogurt, chicken bacon, tomatoes and various spices and fruit,
trying to eat 5-7 meals a day
(suggestions please for good small meals)

taking super greens, a very good B vitamins supplement,
i don’t really have the money at the moment to get into the supplements maybe later in the year.

have taken ephedrine in the past but didn’t work well for me while i was doing jujitsu and mixed martial arts this summer. helped a little with my lifting.

my protein powder is arriving from home along with my other stuff in about a week.
limiting pasta, looking to cut down on the milk because of the extra calories.
trying to limit my bread intake but it’s hard with my schedule, money, and all the blah blah blah excuses

T-Nation help guide me to former fatboy status.

The best exercises for burning fat are complex exercises. Squats, deadlifts, lunges, cleans, etc. I would substitute these for the calf raises, curls, tricep pulldowns, leg curls and leg extensions.

I saw no cardio. You should try some high intensity cardio. Get on a bike or treadmill or rowing machine and go as fast as you can for 1 minute, then go easy for 2 minutes. Repeat this 8-10 times.

Fish oil is pretty cheap. I’d add that as a first supplement.

[quote]LiamBrady wrote:
The best exercises for burning fat are complex exercises. Squats, deadlifts, lunges, cleans, etc. I would substitute these for the calf raises, curls, tricep pulldowns, leg curls and leg extensions.

I saw no cardio. You should try some high intensity cardio. Get on a bike or treadmill or rowing machine and go as fast as you can for 1 minute, then go easy for 2 minutes. Repeat this 8-10 times.

Fish oil is pretty cheap. I’d add that as a first supplement.[/quote]

Yep. Get rid of the girl exercises. Keep the rest periods short.
Eat green veges.

Now, why specifically green veggies? I know they are very good and broccoli is a practically a super food but what is so great about ‘green’ veggies?

I am getting fish oils to take 2-3grams a day. Also Granola should i stay away from it? I was going to get some and have it with yogurt and a banana or mixed berries for breakfast or a snack how does that sound?

get oats (rolled or steal cut) instead of granola

I’d ditch all carbs that don’t come from fruits or vegetables.

Add some gentle cardio for 30 mins after each weight workout

Your lifting program is pretty terrible, but if you are training bjj/mma you are going to lose weight so long as you eat healthy. You should really ditch the bread, or at least severely limit it. How many meals do you cook for yourself? If you are a college student and have a meal plan at a cafeteria, losing weight will be harder but u can do it. Scrape the sauce off the chicken, eat deli meats w/o the bread, choose hard-boiled eggs over greasy omelettes, you get the idea. Cook as many of your meals as possible if you want to avoid all the crap that gets thrown in.

If you want to do a full-body workout, I'd suggest looking into Madcow's 5x5, Rip's Starting Strength, or one of Waterbury's programs. As people already mentioned, your program is light on gut-busting exercises and full of fluff. Hit the squats, hit the deads, hit your rows and presses, and try to move your ass every day. Whether that means running stairs, going to bjj class, playing football w/ friends, you should be getting some strenuous activity on a regular basis.