so lets go back to april 2005. i was 5’8" and i weight 238 at age 17. i was FAT. i started dieting after i met this fantastic girl. im not sure if i did it in the healthiest of ways tho. but i started taking diet pills to give me the energy to get off my fat ass and exercise. i took xendrine efx. and i was gittery and definatly had energy to exercise. we have a treatmill in our house. so i used that.
when i started on the treadmill i was horrible. i think my first mile time was 18 or 19 minutes. i walked most of it. over the next few months of cutting out all soda and fast food and eating what i needed not what i wanted i got way better. its an old treadmill and didnt go very fast but in 3 months time i had it on full speed the whole mile and it took me 10 min and 15 seconds.
but im sorry to say, even tho i was doing so well, that fantastic girl got me into smoking cigs. and i went from running 2 or more miles a day to smoking. and since then my weight has not dropped nearly as well as it was. but as of now i am down exactly 70 pounds and im at 178. this is my senior year in high school and im 18 in strength training. since the school year started i have not seen too much movement in the scale. but thats cuz im definatly added muscle. and im taking protein and ZMA.
leg press - 360 lbs(have way down with safety up) 3x10
leg extensions - 70 lbs 3x10
leg curl - 50lbs 3x10
bench press (vertical machine as of now) 80 lbs 3x10
lat pull down - 70 lbs 3x10
row - 90 lbs 3x10
3 months in
leg press - 380 lbs(full rang of motion)4x6
leg extensions - 145 lbs 4x6
leg curl - 80lbs 4x6
bench press (vertical machine as of now) 120 lbs 4x6
lat pull down - 120 lbs 4x6
row - 110 lbs 4x6
and i added curls into the mix. (we dont have too much time in gym after our warm up run so i went to play it again sports and bought a 25 lbs DB. yes one. im cheap. im planning to buy more as i need them. i dont have much space either) but im doing 25 lbs curls each arm 4x6. and 25 lbs forearm exercises.
since i have not seen the scale move too much till the past few days when i went back into my eating diet. back to how i ate in april - july around 1200 cals a day. but i was up for the past few months. probably around 2400.
so i was wondering if anyone had any suggestions to lose the rest of this fat. cuz me and that fantastic girl are going to date soon. she has weights issues but looks great. its a mental thing like 90% of high school girls.
so i want to lose this fat quickly. not drasticly but maybe 20 pounds in 2-3 months. but i dont want to risk losing muscle. so i wanted to know what you thought about a 1200 cal day and burning fat as energy. im taking HOT-ROX. but the store strength not the online max strength. but i want that when this is gone.
so i was thinking this as a diet. i just read that cardio while fasted burns lots of fat and such. in gym we lift on mondays wednesday and friday. right now i do lower body on monday and friday and upper on wednesday. and on tuesday and thursday we do team sports or cardio with other exercises. its called the circuit. you do an exercise, jog a lap, exercise, lap etc for 15 minutes. and the exercises are things such as. 20 push ups, dot drills, box jumps, or 50 jump ropes, etc. so this is my plan.
mon/wed/fri/ breakfast - protein shake from GNC. 100% whey protein.
and a dose of HOT-ROX
lunch - protein shake and sandwich. usually sliced ham or tuna/chicken salad.
after school - can of tuna.
dinner - a healthy portion of what my mother made. or if its not really healthy a 6" ham from subway without cheese. and mustard instead of mayo.
and on tues/thurs
breakfast - nothing but HOT-ROX (i have gym first so i want to do the fasted cardio)
after gym - 1/2 a sandwich and water
lunch - juice box and rest of sandwich
after school - water and hot rox
dinner - somthing light. (id like to go back to pasta or tilapia like i did over summer)
and if needed a healthy snack if i feel i didnt eat enough to get me through the night.
do you think this is healthy or safe for me? and will burning the fat help me to not risk losing muscle?
any input on my diet or my lifts. anything positive and negative.