OK i have decided to post here because i am so frustrated that my body is not changing the way i think it should be. I have been lurkin these fourms for some time now. i have red a lot of Dr. John articles and what not and i understand some things but not a lot. so i guess i will lay out my current diet and workout routine and you guys can critique.
first off i should start by saying i am currently 5’9 and 160 lbs. i started dieting around this time last year, i was at my heavest in my life at 199lbs. so i started eating better (no pizza, fries, hero’s for lunch and stuck with grilled chk wraps and salads, no carbs was big there too) and i lost 30 lbs pretty easliy in 4 months. from 170 down to 160 was tough. consisting of lower cal intake and weights and cardio.
but now i am down at 160 for a couple months and i am trying to loose some more body fat. at this point i dont care if i weigh 160 or whatever but i want to be lean. i have a at home pinch test and says to test at one spot by the love handle. it reads that i am about 14% BF which is where i have been forever now (4 -5 months). so let me get to the details now on what i eat and my training.
my training has been pretty static now:
cardio days - i sometimes switch between bike and eliptical depending on how my knees recover from running.
Monday - Chest and Bi’s (1hour to 1 1/2)
Warm up stretch
5 pull ups
flat bench: 3 sets (12 - 10 -8)
incline bench: 3 sets (12 - 10 -8)
overhead dumbell pullover on flat bench: 3 sets (12 - 10 -8)
dumbell chest flies on flat: 3 sets (12 - 10 -8)
dips: 3 sets (10 - 10 -10)
right then left curls with cables: 3 sets (12 - 10 -8)
standing curles with short barbell: 3 sets (12 - 10 -8)
right/left seated curls with dumbells: 3 sets (12 - 10 -8)
right/left gym machine curls: 3 sets (12 - 10 -8)
Tuesday - Cardio (1 1/2 hour)
Treadmill 50 min
5 mile runs from jogging to sprinting to jogging and walking
pushups: 3 sets of 20
leg lifts: 3 sets of 20
crunches: 3 sets of 20
oblique extensions: 3 sets of 20 for both right and left sides
Wed - Back and Legs (1 hour to 1 1/2)
Warm up stretch
5 pull ups
seated row machine: 3 sets (12 - 10 -8)
One-Arm Dumbbell Rows: 3 sets (12 - 10 -8)
Bent-Over Barbell Rows: 3 sets (12 - 10 -8)
lower back extensions with dumbells: 3 sets (12 - 10 -8)
Lat pulldown machine: 3 sets (12 - 10 -8)
superset with standing straight arm pull downs (3 sets of 10)
lay down leg press: 3 sets (12 - 10 -8)
seated Leg extensions machine: 3 sets (12 - 10 -8)
seated Leg contraction machine (back of legs): 3 sets (12 - 10 -8)
Seated Calf Raise Exercise Machine: 3 sets (12 - 10 -8)
dips: 3 sets (10 - 10 -10)
Thurs - Cardio (1 1/2 hour)
Treadmill 50 min
5 mile runs from jogging to sprinting to jogging and walking
pushups: 3 sets of 20
leg lifts: 3 sets of 20
crunches: 3 sets of 20
oblique extensions: 3 sets of 20 for both right and left sides
Fri - Shoulders and Tri’s
Warm up stretch
5 pull ups
seated overhead dumbell press: 3 sets (12 - 10 -8)
One arm cable lateral rises: 3 sets (12 - 10 -8)
Smith upright row: 3 sets (12 - 10 -8)
shrugs: 3 sets (12 - 10 -8)
Lever Seated Rear Lateral Raise: 3 sets (12 - 10 -8)
seated one arm tricep extension machine: 3 sets (12 - 10 -8)
One arm cable pushdowns: 3 sets (12 - 10 -8)
Pushdown with spread rope: 3 sets (12 - 10 -8)
cable pushdowns: 3 sets (12 - 10 -8)
Barbell Lying Triceps Extension: 3 sets (12 - 10 -8)
superset with close grip bech press: 3 sets of 10
dips: 3 sets (10 - 10 -10)
Sat - Cardio (1 1/2 hour)
Treadmill 50 min
5 mile runs from jogging to sprinting to jogging and walking
pushups: 3 sets of 20
leg lifts: 3 sets of 20
crunches: 3 sets of 20
oblique extensions: 3 sets of 20 for both right and left sides
now diet:
suppliments = colon cleanse (fiber), mega mens multi, fish oils (omega 3 & 6 pills)
if i am starving which happens sometimes i usually squash the cravings with 2 tbls of jiff peanut butter.
monday thru fri are pretty much the same every day. as far as quantity is concearned.
7am wakeup - 1 mega men
8am breakfast - 4 colon clense pills
fruit - 1 apple 2 Tbls jif peanut butter sometimes some pinapple also.
(i used to have a package of reg oatmeal but cut that out)
12pm lunch - 4 colon clense pills
1 whole weat wrap with lettuce tomato or roasted pepers and either grilled chk or roast beef. mostly chk
1 apple with 2 TBls of jif peanut butter
230 - 3pm mid afternoon snack - 1 apple with 2 TBls of jif peanut butter
6pm workout
7 30pm dinner - 4 colon clense pills and 1 fish oil
good helping of vegies (either broccoli or spinach or peas)
meat protien (steak or chicken, fri is shrimp)
bread very rarly
salad with olive oil and balsamic
dinner portions are big not crazy big, but def full/stuffed cause usally starving after workout
10pm 1 mega men
bed by 11 - 12
Saturday
morning - 1 megamen, 4 colon clense
i eat nothing usally up by 11am and go straight to gym. cardio on empty stomach.
lunch
either a large salad with grilled chk, roasted peppers and a tomato
or
whole wheat wrap same as during the week
dinner - cheat meal (usually out to dinner) 4 colon clense pills and 1 fish oil
nothing crazy crazy
bread, chk parm, or steak and potatoes.
sometimes a little dessert
again nothing crazy.
10pm 1 mega men
bed by 12 - 2 am
Sunday (rest day/off day)
11am wake up morning - 1 megamen, 4 colon clense
12 pm breakfast - 6 egg whites and 1 whole egg with 1 slice american chees
6 small turkey sausages
6 slices of turkey backon
1 whole grain english muffin
5 pm diner
very small amount of pasta with sauce (i am italian :))
some salad made the same (no chk in it though)
meat usually chicken backed or rarly fried
heavey veggies
7pm snack - 2 TBls jif peanut butter
now it seems i am not getting enough cal but when i eat more i feel/scale reads me gaining weight. my BF stays the same on apperance and pinch test.
i am stuck and dont know what else to do.
i am gonna try the HIIT interval cardio tonight to see how that goes. any input would be appreciated. i will post a pick of the troublesome area (love handles/ bottom abs)