Hello T-Nation. I made a post before but I believe I made it in the wrong section so I will repost it correctly now.
First off my name is Steve. Im 20 5 foot 9. My story is a sad one but motivating for me at least so far. I used to be extremely obese topping out at 300 pounds. I started working out a year and a half ago and managed to lose some 40 pounds.
Recently I was introduced to this wonderful world of weightlifting and I was addicted; let alone when I was told I could lose bodyfat coupled with it. I decided to start on a circuit training program consisting of 9 exercises which I will post below.
After much thought i decided i would go the old route of eating less calories , more vegetables, less carbs and obviously less fat while completely omitting junk food.
However, I havent been able to find a really good lifting program for me and every single ive ever talked to and believe me ive talked to dozens gives me BS. I dont even know if the circuit training program i do is effective.
My ultimate long term goals would be to get down to about 200 - 210 pounds and get cut up ? i guess is the proper term. A personal trainer once told me i had a fairly good amount of muscle covered in fat… is that possible?
My biggest concern at this point is to lose all of it while losing weight. But i was told that circuit training would help me retain as much muscle as possible while losing bodyfat at a good pace.
I absolutely love weightlifting and i cant weight to really start making progress, but everything is very confusing to me.
Right now my diet consists of the following.
Morning: 1 small cup of coffee with skim milk and splenda.
2eggs with cheese or sometimes oatmeal with skim milk and on other days i eat mini wheats with skim milk.
Snack: A banana or some sort of fruit. On other days i may eat a pack of almonds or a granola bar.
Lunch: Tuna sandwich with lettuce and tomatoes.
Dinner: Vegetables , with some salad , either grilled chicken or beef with some peppers , boiled potatoes , sometimes avocado , on some days i may have a little rich with beans.
I avoid fried foods entirely and try to limit my carb intake to no more than 100grams on workout days and no more than 50 on resting days just like in the T Dawg diet posted here.
My workout routine is as follow:
Monday, Tuesday , thursday , friday i do a circuit training that consists of the following 9 exercises.
- Bench Press 120lbs
- Leg Press 140lbs
- Lat Pulldowns 75 lbs
- Hamgstring extension 80lbs
- Seated Rowing 120lbs
- Calf Raises 80lbs
- Tricep estensions? i dont know the exact name of the exercise but i use a 30lb dumbell.
- Bicep curls 30lb
- Ab exercise
I do this whole circuit coupled with 15mins on the treadmill keeping my heart rate at 138 ~ 141, and also about 5mins on the bike, i usually incorporate the bike inside the circuit.
I usually play handball about 4 times a week as well for a couple hours.
As for each exercise , i use that weight and i do slow steady reps pumping about approximately 12-15 reps per exercise depending on which one. For example i can only rep a 30lb dumbell doing curls 10 times. The whole circuit lasts about 30 mins plus 15 on the treadmill. As i said before i do this 4 times a week.
I take wednesday , saturday and sunday off.
any advice on this would be greatly appreciated as I really need it. And im open to anything that anyone could help me with.
Ps: as for protein right now im a broke ass college student so trying to dish out 40 bucks a week for protein powder is really expensive for me as i have many bills and since i weigh so much i need more protein. Any alternative?
Thanks in advance !!!