Need Help

blo529 · August 10, 2006, 9:39pm

hey I’ve read a lot here, but i need help putting together something and a critique of what i’m doing right and wrong currently. A little info about me, I’m 5’7 and right now about 190. I was 202 earlier in the year and have lost a little of weight since then. I needed weight for football so I kept it high. I went about 6 months wihtout working out and most muscle turned to fat. I have no clue what % fat I am.

Right now currently my I eat three meals a day.

Breakfast:
either a yogurt and a glass of orange juice or a fiber cereal with a glass of water or orange juice.

Lunch: Salad with lite ranch dressing

Dinner: usually a lean cuisine.

workout alternates every day with a 2 day rest period at some point in the week.

Back shoulders
3x10 pull downs
3x10 front shoulder raises
3x10 side shoulder raises
3x10 shrugs
3x10 preacher curls (alternate between inner and outer)
1 set of 7’s (either inner or outter)
3 x 40 sit ups
20 min of carido (8-9.5 incline at 3-3.5 mph.)

Chest day
3x10 bench
3x10 incline
3x10 tri pull downs
3x10 tri machine ( i have no clue what it’s called, but u sit and push down)
3 x 40 sit ups
20 min cardio (same as before)

any help would be appreciated. I would like to lose as much weight as possible in 20 days as I will be heading of to college. I am 18. I would like to go without supplements, but if they really help a lot, I may try.

thanks for any advance help!

RSGZ · August 10, 2006, 10:04pm

Why are you eating only 3 meals a day? You should be eating at least 5-8 meals - With fish oils and grean tea.

Carbs in the am, fats in the pm.

I’m not all that experienced in training, but you should be training your legs! Deadlift and squat.

Sounds like you haven’t done much research…search the site for the beginner thread.

Phill · August 10, 2006, 10:10pm

#1

muscle didnt turn to fat You GOt FAT!!! you kept eating for your old activity lost muscle and gained fat. plain and simple

#2 diet well sucks sorry but it does get to reading start at the two threads on top of this forum nail a solid diet id look at the “7 Habits” article by JB and T-Dawg 2.0 first nail a solid plan eating real food multiple meals a day 5-7. Lean cuisne SUCK get real food. Meat veggies, there you go. throw on some olive oil and fruit thats a dinner.

#3
training really sucks you skip about 3/4’s of your body by not working lower body.

Aside form that its imbalanced as all hell. you do one pull (puldowns) multiple pushes and killing the shoulders as they are involved in all of the pressing and pulling then you tack on two rasies and shrugs with most likely complete neglect of the rear delts dependent on your form in the lat rasies

did I mention your not working the big part of the body from your nipples down front and back. and very little upper back

read the same threads

Man id love to help more but you at this point are best served doing a TON of reading on your own and getting a base of knowledge. pick a solid program for your WHOLE body as well as diet then add cardio as needed.

Hope that helps come back with more ?'s after youve done your part,
Phill

[quote]blo529 wrote:
hey I’ve read a lot here, but i need help putting together something and a critique of what i’m doing right and wrong currently. A little info about me, I’m 5’7 and right now about 190. I was 202 earlier in the year and have lost a little of weight since then. I needed weight for football so I kept it high. I went about 6 months wihtout working out and most muscle turned to fat. I have no clue what % fat I am.