| 11/20/2013 7:45:56 AM |
Please critique my diet and excerising for weight loss |
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soulstar2
Houston, TX
33, joined Sep. 2012
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I'm currently around 275 but I'm trying to reach 225 or 230 but I'm not trying to do this in a hurry. My cardio I've been doing has been for 4 days a week for about 30 min running or sprinting for 100yds around 16-20 times. Or sometimes i will hit the track and do 8 laps. Sometimes i will take a pre cardio thermogemic drink like Alphamine, or Cardio Cuts. But not the pills. And i do take multivitamins regularly and flaxseed oil. I'm getting a little burnt out but I have changed it some to just strides at a slower pace. Send me some suggestions on cardio u could recommend or try. Also eating wise I'm following something I seen bodybuilders talk about which is the 3 day on 1 day off diet where for 3 days u stay strict and on the 4th day for my first and meal I can have whatever I want. Please send any feedback
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| 11/20/2013 8:04:56 AM |
Please critique my diet and excerising for weight loss |
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soulstar2
Houston, TX
33, joined Sep. 2012
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z
[Edited 11/20/2013 8:05:23 AM ]
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| 11/22/2013 7:58:23 AM |
Please critique my diet and excerising for weight loss |
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badchevy4x4babe
Fort Worth, TX
29, joined May. 2011
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Please discard the word diet.
This is a lifestyle change. Your food consumption needs to be in line with your goals. Cheat days are NOT allowed. You may however intersperse a piece of chocolate here or a few Cheetos there.
Here's one rule of thumb I like. "the nobody is 100% perfect but I can be 80%". Basically every 4 out of5 food choices MUST be good ones. The fifth may be your piece if chocolate. Maybe it's that you weren't able to pack lunch and have to eat out. But make that decision BETTER thanitcould be. For example. Have a piece of dark or plain chocolate instead of a Heath bar or kit Kat bar. Eat a salad or grilled chicken at fast food instead of a big Mac soda and largefry.
Workouts. Right now your goal is weight loss. Focus on that. The added supplements are adding unnecessary calories to your diet. Focus on weight loss. Five days a week would be better. 6 if you can. 30 minutes is a bit shy. The national recommended average to maintain and stay healthy is 30 minutes a day 5 days a week so really all you are doing is maintaining
I once had a nutritionist tell me "I don't care WHAT you do for your workout so long as you DO a workout". I was training for a marathon. Some days I mentally did not want to run. But cycling or some aerobics weights classes or inclined hikes or yoga. Just DO SOMETHING.
[Edited 11/22/2013 7:59:33 AM ]
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| 11/28/2013 8:22:43 PM |
Please critique my diet and excerising for weight loss |
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cupocheer
Assumption, IL
68, joined May. 2010
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OP ~~ How about asking your physician or dietician to critique your efforts?
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| 12/1/2013 11:28:23 PM |
Please critique my diet and excerising for weight loss |
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gymlove
Harrisonburg, VA
36, joined Nov. 2013
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Lay off the fat and do cardio every day everyone knows you can do cardio everyday or 6 x a week even do it twice a day. Also 30 mins is a joke you need to do it for 45 if your only doing it once a day and your heat rate need to be up and down HIIT is a great way to burn fat look it up
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| 12/3/2013 2:45:00 PM |
Please critique my diet and excerising for weight loss |
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rdeffley
San Jose, CA
36, joined Sep. 2009
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I am an NASM certified personal trainer. So I will give you some basic advice.
1) It all comes down to calorie count and nutrition. However not eating enough and trying to lose weight too fast can be just as bad. Google BMR equation. Find out how much it takes to maintain your weight based on height, age, weight, and activity level. Then take in 500 calories under that per day. This will lead to 1lb per week of fat loss. Granted it will take longer, but a small deficit will leave more strength for better workouts, and taking it off gradually will keep it off. Even with a calorie deficit chances are you will be able to eat more than you think. Lean protein, complex carbs, and healthy fats with every meal. Also drink plenty of water.
2) If you want to change the way your body looks, you have to strength train. So I would recommend heavy full body lifting a few times a week with one lower body, one push, and one pull. Example - squats, bench press, and rows in one, and lunges, military press, and pull-ups in the other. Do 3-4 sets per exercise with a weight you can only do 5-8 reps per set. Then do your sprint work as a finisher after lifting.
3) Cut back on the high intensity work to a few times week after lifting like I mentioned. The other two do low intensity longer duration. It helps with recovery, and prevents over training. The best calorie burning cardio out there is stair climbing. Find actual stairs and strap on a weighted back pack. Then just walk up and down stairs continously with as little rest as possible for 30-45 minutes. A 150lb person going up and down stairs continously for 30 mins burns 600 cals. So the more weight you carry, the more cals you burn.
3) Rest and recovery is just as important as exercise. So make sure you are giving yourself at least a few days off a week to relax. As long as you keep your calories and nutrition in check, rest days won't hurt you. A good schedule is lifting and high intensity on Mon and Thurs, low intensity on Tues and Fri, and take Wed, Sat, and Sun off.
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| 12/3/2013 6:22:00 PM |
Please critique my diet and excerising for weight loss |
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gymlove
Harrisonburg, VA
36, joined Nov. 2013
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I am an NASM certified personal trainer. So I will give you some basic advice.
1) It all comes down to calorie count and nutrition. However not eating enough and trying to lose weight too fast can be just as bad. Google BMR equation. Find out how much it takes to maintain your weight based on height, age, weight, and activity level. Then take in 500 calories under that per day. This will lead to 1lb per week of fat loss. Granted it will take longer, but a small deficit will leave more strength for better workouts, and taking it off gradually will keep it off. Even with a calorie deficit chances are you will be able to eat more than you think. Lean protein, complex carbs, and healthy fats with every meal. Also drink plenty of water.
2) If you want to change the way your body looks, you have to strength train. So I would recommend heavy full body lifting a few times a week with one lower body, one push, and one pull. Example - squats, bench press, and rows in one, and lunges, military press, and pull-ups in the other. Do 3-4 sets per exercise with a weight you can only do 5-8 reps per set. Then do your sprint work as a finisher after lifting.
3) Cut back on the high intensity work to a few times week after lifting like I mentioned. The other two do low intensity longer duration. It helps with recovery, and prevents over training. The best calorie burning cardio out there is stair climbing. Find actual stairs and strap on a weighted back pack. Then just walk up and down stairs continously with as little rest as possible for 30-45 minutes. A 150lb person going up and down stairs continously for 30 mins burns 600 cals. So the more weight you carry, the more cals you burn.
3) Rest and recovery is just as important as exercise. So make sure you are giving yourself at least a few days off a week to relax. As long as you keep your calories and nutrition in check, rest days won't hurt you. A good schedule is lifting and high intensity on Mon and Thurs, low intensity on Tues and Fri, and take Wed, Sat, and Sun off.
Bull sh/t!!! You can do HIIT and cardio every day it. 6 days a week any good trainer will tell you that! Fir a trainer you don't know much
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| 12/3/2013 6:23:07 PM |
Please critique my diet and excerising for weight loss |
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gymlove
Harrisonburg, VA
36, joined Nov. 2013
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^^ wrong on so many levels!!! Not a good trainer you can do cardio HIIT 6x a week duh!
[Edited 12/3/2013 6:23:26 PM ]
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| 12/3/2013 7:48:35 PM |
Please critique my diet and excerising for weight loss |
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rdeffley
San Jose, CA
36, joined Sep. 2009
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^^ wrong on so many levels!!! Not a good trainer you can do cardio HIIT 6x a week duh!
Haha.. Sorry sweetheart. I am talking about REAL HIIT. Not the watered down version you got out of a magazine or off the net. Let me guess you use the elliptical, or some other piece of cardio equipment. You go "all out" for a minute or two minutes and then slow for two minutes.
Real HIIT done with burpees, burpee box jumps, hill sprints, a Prowler sled, kettlebell swings, battle ropes where you use 100% of your VO2 max for 20 seconds and rest a minute and go for 20 minutes is MILES different.
Secondly if your only form of exercise was your HIIT and nothing else of course you can do it 6x a week. But if you are doing heavy full body lifting and actual HIIT, you won't be able to do it 6x a week without overtraining.
So in the future don't base your "education" on what you have picked up in a magazine or in some Internet article.
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| 12/3/2013 8:24:47 PM |
Please critique my diet and excerising for weight loss |
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gymlove
Harrisonburg, VA
36, joined Nov. 2013
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Your a joke no I train hard and run stairs then I hit the stepper you dumb ass. My heart rate stay 155-170 for 90 secs then drops to 110-130 for 30 sec I do this for 20-25 mins. Get it right HIIT is one of the best cardio fat burner work out there is.
T and C and boot camp class oh and cross training too
 duh
[Edited 12/3/2013 8:26:17 PM ]
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| 12/4/2013 12:19:29 AM |
Please critique my diet and excerising for weight loss |
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rdeffley
San Jose, CA
36, joined Sep. 2009
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I never said HIIT wasn't great for fat loss. I challenge that you are doing it properly. If you are doing it properly you wouldn't be able to do it 6x a week. Research it more and you will see that the general consensus is that you should be doing true HIIT 2-3x a week.
True HIIT is 15-20 seconds pushing yourself to the absolute brink of anaerobic threshold (180-190bpm) and using a recovery rate of 2-3x the work interval for 15-20 minutes.
The fact that you are going for 90 seconds straight means you aren't doing real HIIT. Just regular interval training. There is a difference. As I said, get off the cardio equipment and do actual high intensity exercises like burpees, battle ropes, box jumps, kettle bell swings, pushing a Prowler sled, etc.. You will experience what true high intensity is.
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| 12/4/2013 12:52:13 AM |
Please critique my diet and excerising for weight loss |
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outofthebluesky
Parker, CO
39, joined May. 2011
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Excellent advice as usual rdeffley and 100% accurate. 
HIIT should not be done more 3x a week (really it should be once or twice) because true HIIT is so taxing that your body needs to recovery from the stress the exercise has put on it. Gymlove, you lift weights right? Would you work bi's and tri's two days in a row? Of course not because the muscle fibers need time to heal from the tears in order to promote muscle growth. It's the same concept with HIIT. Without adequate recovery time, you are actually losing muscle rather than gaining it.
Here's a question for rdeffley:
What is your opinion on doing HIIT one day and heavy weight training on the next day (or vice versa)? It seems like this scenario should be avoided as well. Would you agree with that?
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| 12/4/2013 6:45:06 AM |
Please critique my diet and excerising for weight loss |
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gymlove
Harrisonburg, VA
36, joined Nov. 2013
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I don't lift heavy every day and what's heavy to you maybe light to me you don't know my routine then you shouldn't comment
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| 12/4/2013 12:09:36 PM |
Please critique my diet and excerising for weight loss |
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josecuervosilv
Downey, CA
42, joined Jun. 2010
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I don't lift heavy every day and what's heavy to you maybe light to me you don't know my routine then you shouldn't comment
She obviously meant heavy for you since she doesn't know you. And she was making the point that HIIT can be a heavy day for some people depending on how highly intense or poundage-heavy it's done(since it can be done with resistance), as far as a 6 day recommendation. Including with rdeffly, you come off as being elitist about something that has many effective approaches.
[Edited 12/4/2013 12:11:03 PM ]
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| 12/4/2013 5:48:22 PM |
Please critique my diet and excerising for weight loss |
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rdeffley
San Jose, CA
36, joined Sep. 2009
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Excellent advice as usual rdeffley and 100% accurate.
HIIT should not be done more 3x a week (really it should be once or twice) because true HIIT is so taxing that your body needs to recovery from the stress the exercise has put on it. Gymlove, you lift weights right? Would you work bi's and tri's two days in a row? Of course not because the muscle fibers need time to heal from the tears in order to promote muscle growth. It's the same concept with HIIT. Without adequate recovery time, you are actually losing muscle rather than gaining it.
Here's a question for rdeffley:
What is your opinion on doing HIIT one day and heavy weight training on the next day (or vice versa)? It seems like this scenario should be avoided as well. Would you agree with that?
The general idea is that if you lift hard enough you shouldn't have the energy to do TRUE HIIT afterwards. But if you do them on alternating days it effects recovery from lifting.
So I always have my clients do 15-20 minutes of high intensity conditioning work post lift as a finisher. I do this as well. Granted it is hard as hell to do, but the stronger your work capacity gets, the more tolerance you have for it.
So the lesser of the two evils is to do heavy full body lifting with compound exercises for 40-45 minutes and then high intensity training after.
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| 12/5/2013 8:23:31 AM |
Please critique my diet and excerising for weight loss |
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outofthebluesky
Parker, CO
39, joined May. 2011
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She obviously meant heavy for you since she doesn't know you. And she was making the point that HIIT can be a heavy day for some people depending on how highly intense or poundage-heavy it's done(since it can be done with resistance), as far as a 6 day recommendation. Including with rdeffly, you come off as being elitist about something that has many effective approaches.
Thank you josecuervosilv! That was EXACTLY what I was trying to convey. My question to rdeffly had nothing to do with her or her routine any way. It was a question regarding an idea I had been tossing around for a workout schedule. A personal trainer once told me that it was ok to do metabolic conditioning workouts the day after heavy weights. I thought I might try that next year. However, this whole thread really got me thinking about that. Since metabolic conditioning is anaerobic and strength training is anaerobic, it seemed like they shouldn't be done on consecutive days because like rdeffly said it would effect the recovery period.
The whole topic of metabolic conditioning also had me thinking about the recommendation of doing HIIT twice a day. I really don't see the point in that since if you are doing it right, you have the after burn effect of still burning calories up to 24 hours after the workout. So, why put extra stress on your body when you aren't getting any extra benefit from it?
Rdeffly, I like your idea of HIIT after heavy weight training but I feel pretty drained afterwards. The thought of even moving after a session let alone doing burpees and etc sounds daunting but why you recommend it makes perfect sense! I'll have to suck it up and try it out on days when I'm using more moderate weights. Thank you for the advice!
OP, sorry for hijacking your thread but I hope you have gotten some useful/helpful information anyway.
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| 12/5/2013 8:52:16 AM |
Please critique my diet and excerising for weight loss |
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rdeffley
San Jose, CA
36, joined Sep. 2009
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Sky,
Here is a set up I recommend. It is super intense but it would kill two birds with one stone. Three 30 min workouts a week.
Monday :
- Heavy deep a** to grass squats with a weight you can only do 8-10 times supersetted with push-ups. Do the squats, rest 60 seconds, do the push ups, rest 60 seconds, back to squats, etc.. Do three sets.
- Barbel rows (8-10 reps) supersetted with burpees in the same 60 second rest and switch for three sets.
- Box jumps (5 sets of 10) with 60-90 seconds rest between sets
Wednesday :
Do a 5 minute warm up. Then treadmill hill sprints. Jack the treadmill up to a 15% grade incline and a speed you can only sprint all out for 15-20 seconds tops. Run your sprint, then hop off onto the sides. Rest 60-90 seconds and repeat. Do this for 20 minutes. Then a 5 minute cool down.
Friday :
- Standing military press supersetted with heavy walking lunges. Same 60 rest and switch.
- Weight assisted pull-ups supersetted with kettlebell swings. Same 60 second rest and switch.
- Ten minutes of sled pushing work. If your gym doesn't have a Prowler, you can flip one of the plyo metric boxes upside down and put gliders underneath. Then put a ton of weight on top and sprint push as fast as you can down 30-40 yards and immediately back. Rest 90 seconds and repeat. Do 5 rounds.
Too bad you aren't local. You could be a client of mine and I would get you shredded. 
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| 12/9/2013 10:45:40 PM |
Please critique my diet and excerising for weight loss |
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gymlove
Harrisonburg, VA
36, joined Nov. 2013
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Sky,
Here is a set up I recommend. It is super intense but it would kill two birds with one stone. Three 30 min workouts a week.
Monday :
- Heavy deep a** to grass squats with a weight you can only do 8-10 times supersetted with push-ups. Do the squats, rest 60 seconds, do the push ups, rest 60 seconds, back to squats, etc.. Do three sets.
- Barbel rows (8-10 reps) supersetted with burpees in the same 60 second rest and switch for three sets.
- Box jumps (5 sets of 10) with 60-90 seconds rest between sets
Wednesday :
Do a 5 minute warm up. Then treadmill hill sprints. Jack the treadmill up to a 15% grade incline and a speed you can only sprint all out for 15-20 seconds tops. Run your sprint, then hop off onto the sides. Rest 60-90 seconds and repeat. Do this for 20 minutes. Then a 5 minute cool down.
Friday :
- Standing military press supersetted with heavy walking lunges. Same 60 rest and switch.
- Weight assisted pull-ups supersetted with kettlebell swings. Same 60 second rest and switch.
- Ten minutes of sled pushing work. If your gym doesn't have a Prowler, you can flip one of the plyo metric boxes upside down and put gliders underneath. Then put a ton of weight on top and sprint push as fast as you can down 30-40 yards and immediately back. Rest 90 seconds and repeat. Do 5 rounds.
Too bad you aren't local. You could be a client of mine and I would get you shredded. 
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| 12/11/2013 5:48:42 PM |
Please critique my diet and excerising for weight loss |
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rdeffley
San Jose, CA
36, joined Sep. 2009
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that's the worlds easiest workout
Hahahahahaha!!!!!!! Thanks for the laugh I needed that. I only wish you were here for me to put you in your place with workouts in the gym. You would be begging for mercy.
[Edited 12/11/2013 5:49:22 PM ]
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| 12/11/2013 10:35:29 PM |
Please critique my diet and excerising for weight loss |
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cupocheer
Assumption, IL
68, joined May. 2010
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why critique it ---- you are the best judge of your own program
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| 12/14/2013 9:56:55 AM |
Please critique my diet and excerising for weight loss |
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outofthebluesky
Parker, CO
39, joined May. 2011
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Sky,
Here is a set up I recommend. It is super intense but it would kill two birds with one stone. Three 30 min workouts a week.
Monday :
- Heavy deep a** to grass squats with a weight you can only do 8-10 times supersetted with push-ups. Do the squats, rest 60 seconds, do the push ups, rest 60 seconds, back to squats, etc.. Do three sets.
- Barbel rows (8-10 reps) supersetted with burpees in the same 60 second rest and switch for three sets.
- Box jumps (5 sets of 10) with 60-90 seconds rest between sets
Wednesday :
Do a 5 minute warm up. Then treadmill hill sprints. Jack the treadmill up to a 15% grade incline and a speed you can only sprint all out for 15-20 seconds tops. Run your sprint, then hop off onto the sides. Rest 60-90 seconds and repeat. Do this for 20 minutes. Then a 5 minute cool down.
Friday :
- Standing military press supersetted with heavy walking lunges. Same 60 rest and switch.
- Weight assisted pull-ups supersetted with kettlebell swings. Same 60 second rest and switch.
- Ten minutes of sled pushing work. If your gym doesn't have a Prowler, you can flip one of the plyo metric boxes upside down and put gliders underneath. Then put a ton of weight on top and sprint push as fast as you can down 30-40 yards and immediately back. Rest 90 seconds and repeat. Do 5 rounds.
Too bad you aren't local. You could be a client of mine and I would get you shredded.
Thanks rdeffley! I going to do Monday's workout today. I am changing it slightly though. Instead of box jumps, I am going to do three sets of a super set with 60 seconds of mountain climbers on gliding discs followed by lateral raises. I try to stay low impact as much as I can. 
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