Well I just got back from the Gym and doing Legs http://www.gixxer.com/forums/images/graemlins/thumb.gif I've been going at it pretty strong for the last 2 weeks, and doing lots of Cardio and sticking to my Diet plan pretty well, the odd cheat here and there, but usually only small snacks that are not high in Fat.

When I started Working out I was 210, I am now at 203-204 ish (damn needle on the scale http://www.gixxer.com/forums/images/graemlins/laugh.gif ) I am noticing that everytime I go in I am getting Stronger, and can do Higher Intensity Cardio almost everyday. When I started I would burn about 400 Cal in 30 min, my last 30 Min of Cardio I burnt 492cal. My Musclse Are Firm again, Which is nice http://www.gixxer.com/forums/images/graemlins/grin.gif

I know some of that weight loss is water (if not all) but to at least see I lost some if Incouraging, and is boosting My Motivation. Now I can't wait to hit Chest and Back tomorrow followed by a good 45 Min of Cardio http://www.gixxer.com/forums/images/graemlins/thumb.gif

So how is everyone else doing?? Its time for some Tuna and Oatmeal http://www.gixxer.com/forums/images/graemlins/yumyum.gif

Hey Moss,sounds great http://www.gixxer.com/forums/images/graemlins/thumb.gifStick with it.Try and strive for 1-1.5lb.per week loss.I've decided to wait until March to diet,so I guess I'm not in the race any more....better off anyway,it'll make winning easier for everyone else http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/wink.gif

oldgixxer said:
Hey Moss,sounds great http://www.gixxer.com/forums/images/graemlins/thumb.gifStick with it.Try and strive for 1-1.5lb.per week loss.I've decided to wait until March to diet,so I guess I'm not in the race any more....better off anyway,it'll make winning easier for everyone else http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/wink.gif



I psyched you out didn't I? http://www.gixxer.com/forums/images/graemlins/grin.gif http://www.gixxer.com/forums/images/graemlins/flipa.gif

oldgixxer said:
Hey Moss,sounds great http://www.gixxer.com/forums/images/graemlins/thumb.gifStick with it.Try and strive for 1-1.5lb.per week loss.I've decided to wait until March to diet,so I guess I'm not in the race any more....better off anyway,it'll make winning easier for everyone else http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/wink.gif




As long as I hit my Goal, of under 200 Within 6 weeks of Starting I'll be happy http://www.gixxer.com/forums/images/graemlins/smile.gif 1-1.5 lbs a week should be attainable, but I will need to keep going as hard as I have been, and I need to try and cut out the odd Cheat that I'm doing.


Hey Old Gixxer can help me Fine tune my meal plan? Just let me know what info you need...

WEll I started 5 weeks ago at 278LBs not all fat and im down to 252LBs and feeling good! trying to get back down to 230lbs and start hitting the heavy weigts again!! http://www.gixxer.com/forums/images/graemlins/thumb.gif

Well i haven't made the same Loss you have http://www.gixxer.com/forums/images/graemlins/shocked.gif But I have lost roughly another 3-4 lbs. I changed gyms, and the Scales at this one gives quite a different reading than My last gym. When I started at this one I tipped in at 215 (this was with Shoes and in the evening as well) and now after a little more than a week, I'm showing about 212 at the same time of night and Shoes and what not on. So in totall since I started I have lost roughly 10lbs in the last 4 weeks. I'm happy with these Results and plan to keep goign at it hard http://www.gixxer.com/forums/images/graemlins/thumb.gif

Moss said:

oldgixxer said:
Hey Moss,sounds great http://www.gixxer.com/forums/images/graemlins/thumb.gifStick with it.Try and strive for 1-1.5lb.per week loss.I've decided to wait until March to diet,so I guess I'm not in the race any more....better off anyway,it'll make winning easier for everyone else http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/wink.gif




As long as I hit my Goal, of under 200 Within 6 weeks of Starting I'll be happy http://www.gixxer.com/forums/images/graemlins/smile.gif 1-1.5 lbs a week should be attainable, but I will need to keep going as hard as I have been, and I need to try and cut out the odd Cheat that I'm doing.


Hey Old Gixxer can help me Fine tune my meal plan? Just let me know what info you need...



Damn Moss,I didn't see this until today http://www.gixxer.com/forums/images/graemlins/frown.gif,so don't think I was ignoring you...

Send me your current info(or post it up here for everyone to see and learn from..)including your nitritional intake,workout,cardio,and your goals(shredded,ripped or just a 6-pack)and I'd be happy to help http://www.gixxer.com/forums/images/graemlins/thumb.gif

Tuna and oatmeal, did you try mixing the two together.

I'm not sure how much I weigh, causing I'm not the type to weigh myself - I usually go by the way I look. I know I'm losing weight, but the idea weight I won't may not match the body I'm looking for. Everyone always ask me how much I weigh because I'm looking good, and thery're always supprised I don't know and sometimes don't want to know. Plus for me it's like a mind thing, if I know how much I weigh - I will get satisfied with it and not go as much (I know I've done it before). So I when I look in the mirror I can always say I'm not happy with it. Some may say it's wrong, but that's just how I judge my results.

But keep it up..

oldgixxer said:

Damn Moss,I didn't see this until today http://www.gixxer.com/forums/images/graemlins/frown.gif,so don't think I was ignoring you...

Send me your current info(or post it up here for everyone to see and learn from..)including your nitritional intake,workout,cardio,and your goals(shredded,ripped or just a 6-pack)and I'd be happy to help http://www.gixxer.com/forums/images/graemlins/thumb.gif




Don't sweat it man, I figured you didn't see it, and that you are a busy guy, prob get quite a few Pm's.

Ok here is some Info. I am looking to Tone up right now, and get lean. I am 5'7 and weigh in at about 210 with about 20%bf http://www.gixxer.com/forums/images/graemlins/frown.gif, I would like to Lean out to about 10%bf. I start off each work out with a 10 min Warm up, stretch, then hit my Weights routine. After the weights I do 30-40 min of Cardio, and have started to Switch up between Different Cardio machines twice a week. What I am unsure of is what I should target for A calorie intake given My size/goals/activity level. (I sit around pretty well all day at work)


Well Here is my Routine, I do 4 sets, Starting at 20 reps, then 15, 12, 10. P.s Remember I am starting back after a long break, so My weights routine is not overly strenous yet, I am trying to ease back in, rather than overwork my muscles.

Mon: Chest and Abs

Incline Dumbells
Flat Bench Dumbells (sometimes Sub for Machine or Dumbbell Fly's)
Crunches
Leg Tucks

Tues: Legs and Calves

Leg Extensions (starting to Work in Squats as a Sub)
Hamstring Curls
Calf raises

Wed Rest

Thursday: Shoulders, Back and Calves

Dumbells Press's
Lateral Raises
One arm bent over Dumbells Rows
Lat Pull Down's (switch between Close and Wide Grip)
Seated Calf Raises

Friday: Bi's Tri's and Abs

Standing Dumbell Curls
Barbell Curls (sub with Preacher)
Cable Extensions
Kickbacks (last week was Dips)
Crunches (on a Ball with 10lbs)
Hanging Leg Raises


Weekend I take off


Ok here is my Diet info. I am not really on a Set Diet per say, just trying to eat healthy, and take in good clean sources of protien. I also Take a Vitamin Supplement, its the only Supplements I take at the moment. I Constantly drink alot of Water throughout the day. And I usually have 1-2 cups of Coffee Black per day.


Breakfast:
I Usually will eat a Whole Wheat Bagel, with Butter, I top the bagel off with 1 egg and about 125ml of Egg Whites (I buy them in the Cartons)

3 hrs later I have a Snack:

common snack would be a Can of Tuna and a Pack of Quaker Oatmeal, Regular (1 [package is 32 grms and 18 grms of Carbs)


Lunch:

Sometimes a Chicken Ceasar Salad, or a Sandwich bought from the Store downstairs at my office. I get either Chicken breast or Tuna on a Whole wheat Kaiser.


Supper:

I try and eat one meal with Steak and one With Salmon a week, other than that its Chicken Breasts. I will have Rice (going to be getting Brown Basmati later today) or Sweet Potatoe's Or Whole wheat Pasta. Usually also will Include a Salad, with non Fat Italian Dressing.

**This is usually When I hit the Gym.

Afterwards I have a Protien Shake Mixed with Skim Milk, and some Frozen Yogurt, and 1/2 a Banana.

Moss,thats all the info I need.I see PLENTY of room for easy improvement.I have to run out right now,but check back later in the day and I should have your info then http://www.gixxer.com/forums/images/graemlins/thumb.gif

oldgixxer said:
Moss,thats all the info I need.I see PLENTY of room for easy improvement.I have to run out right now,but check back later in the day and I should have your info then http://www.gixxer.com/forums/images/graemlins/thumb.gif



Hey man, Any update http://www.gixxer.com/forums/images/graemlins/tongue.gif

Just reminding yah http://www.gixxer.com/forums/images/graemlins/wink.gif

I'm not a fat fucker but here it is. I'm 24 6'0 and 175. Not much fat on me exept for a little bit of a beer gut and some love handles. I've been on my oldgixxer diet plan for 3 weeks as of today and I've been hitting the gym 6 days a week. 3 days for weights and 20 minutes of cardio on the bike and 3 days for 30 minutes of cardio on the elliptical machine. I started at 176. I lost one pound. I think this is a good thing because I'm already pretty skinny and I'm doing a ton of cardio. I'm really working on killing my gut and getting some rock hard abs. I guess I'm putting on muscle at the same rate I'm dropping fat. Either that or its a lost cause. What do you guys think?

Moss said:

oldgixxer said:

Damn Moss,I didn't see this until today http://www.gixxer.com/forums/images/graemlins/frown.gif,so don't think I was ignoring you...

Send me your current info(or post it up here for everyone to see and learn from..)including your nitritional intake,workout,cardio,and your goals(shredded,ripped or just a 6-pack)and I'd be happy to help http://www.gixxer.com/forums/images/graemlins/thumb.gif




Don't sweat it man, I figured you didn't see it, and that you are a busy guy, prob get quite a few Pm's.

Ok here is some Info. I am looking to Tone up right now, and get lean. I am 5'7 and weigh in at about 210 with about 20%bf http://www.gixxer.com/forums/images/graemlins/frown.gif, I would like to Lean out to about 10%bf. I start off each work out with a 10 min Warm up, stretch, then hit my Weights routine. After the weights I do 30-40 min of Cardio, and have started to Switch up between Different Cardio machines twice a week. What I am unsure of is what I should target for A calorie intake given My size/goals/activity level. (I sit around pretty well all day at work)


Well Here is my Routine, I do 4 sets, Starting at 20 reps, then 15, 12, 10. P.s Remember I am starting back after a long break, so My weights routine is not overly strenous yet, I am trying to ease back in, rather than overwork my muscles.



Ok here is my Diet info. I am not really on a Set Diet per say, just trying to eat healthy, and take in good clean sources of protien. I also Take a Vitamin Supplement, its the only Supplements I take at the moment. I Constantly drink alot of Water throughout the day. And I usually have 1-2 cups of Coffee Black per day.


Breakfast:
I Usually will eat a Whole Wheat Bagel, with Butter, I top the bagel off with 1 egg and about 125ml of Egg Whites (I buy them in the Cartons)

3 hrs later I have a Snack:

common snack would be a Can of Tuna and a Pack of Quaker Oatmeal, Regular (1 [package is 32 grms and 18 grms of Carbs)


Lunch:

Sometimes a Chicken Ceasar Salad, or a Sandwich bought from the Store downstairs at my office. I get either Chicken breast or Tuna on a Whole wheat Kaiser.


Supper:

I try and eat one meal with Steak and one With Salmon a week, other than that its Chicken Breasts. I will have Rice (going to be getting Brown Basmati later today) or Sweet Potatoe's Or Whole wheat Pasta. Usually also will Include a Salad, with non Fat Italian Dressing.

**This is usually When I hit the Gym.

Afterwards I have a Protien Shake Mixed with Skim Milk, and some Frozen Yogurt, and 1/2 a Banana.



Meal 1:1/2 cup quick oats,5-6 egg whites

Meal2:protein shake,made with skim milk

Meal 3:can of water packed tuna,6oz. yam,8oz. broccoli

Meal 4:6-8oz. grilled chicken breast,1 cup of rice,8oz. of any fiberous carb

Meal 5: 6-8oz.grilled chicken breast,8oz.fiberous carb,6oz.baked potatoe or yam

Meal 6(if needed):protein shake mixed w/ water

Moss,to be completely honest,your eating like shit.Any fat loss that you've already acheived will slowly come to a halt very soon if you continue down that path.Lean mass will be very hard to maintain let alone stimulate hypertrophy(growth).

You need to stop eating for taste and convienience.The saying "you are what you eat " is so very true;eat like crap,you'll look like crap.20% BF means your looking at a good 21lbs of fat to drop.You want to do this with as little muscle loss as possible,which means you have to keep your protein and complex/fiberous carb intake high,while still inducing a caloric deficit necessary for fat loss.

Basically what I'm saying is you need to AVOID all those extra,unneeded calories your putting inside you.
For example:
Whole Wheat Bagel, with Butter
Chicken Ceasar Salad, or a Sandwich
a Salad, with non Fat Italian Dressing
Frozen Yogurt, and 1/2 a Banana

Once you reach your target weight,THEN you can slowly add these items back into your diet once a week as a treat.
Eat them on a daily or weekly basis now,and it'll be December all over again and you'll be wondering why you still look the same.

I'm not trying to break your balls or be a prick,but it's hard enough to trick the human body into burning fat(using protein and carbs for energy is much much more efficient for the body then using it's fat stores).the body doesn't like to burn it's fat.It see's fat as a "necessary" component to protect it from starving and likes to hold onto it for as long as it can.Yes,that is a very rudimentary explanation,but one I'm sure you(and others reading this) can readily understand and relate to. http://www.gixxer.com/forums/images/graemlins/wink.gif

And you should be doing as much Aerobic activity as possible to help speed up the process as well.

Sorry it took so long to get back to you,I was busy binging at Wendy's and McDonalds http://www.gixxer.com/forums/images/graemlins/flipa.gif http://www.gixxer.com/forums/images/graemlins/wink.gif http://www.gixxer.com/forums/images/graemlins/wink.gif

Thanks for the update man. And don't worry I don't see it as bustin my balls. I'm taking in the advice and looking to make changes where I can to get some results.

SO What would you consider good sources of Fibreous carbs? Is bread something that should not be a main carb source, I take in alot, simply because its easy, and I thought Whole wheat and Multi grain breads where good :S

Also any suggestions or recommendations on Protein powder? I am just about to go get more, and get some to leave at work as well, So I can have one for a meal throughout the day.

Ohh and what about a target Calorie number? I just started keeping a Journal, so I can keep track of exactly what I am puttin in me http://www.gixxer.com/forums/images/graemlins/thumb.gif

Stay away from the bread,you don't need it to lose weight.Stick to eating what I put up for at least 6 weeks religously, and you will lose fat.It's that simple.Drink water,and stay away from any soda,juice,etc.Diet is ok if you like it.

Fiberous carbs are:
Broccoli
Cauliflower
string beans
cabbage
carrots,etc.
They fill your stomach fast to fulfill your hunger,but have negligible calories at best.

I use Myoplex,BMF likes chocolate MetRx,it's personal choice.

I don't like to use any specific "target calorie" range,because everybody is different and there ares so many variables.Aerobic activity also strongly influences my diet advice as well,if your not doing any,well ya gotta drop way back on your calories.If your doing aerobics,(cardio)then eat what I said.Just try what I posted and you'll know if your in the right range in a couple of weeks.I have a feeling I might be pretty damn close http://www.gixxer.com/forums/images/graemlins/wink.gif

It's important(very) that you not eat anything in between those meals as well.Try not to eat after 7pm also(and nothing untill your 1st meal the next day).Yep,your gonna wake up starving in the middle of the night.Thats exactly what you want.Thats why Meal 6 is an option.

Well, here's my update:

I'm doing great now. I've been going a little psycho though. I did almost 2 hours of cardion yesterday. 1 hour of stairclimber and 50 minutes of treadmill walking and light jogging.

I'm doing an hour per day of cardio, about 40 min of it being intense and spending about 45 on weights. I'm going twice a day sometimes as I do like 20 min of light cardio and then weights and then come back at night for high intensity cardio for 40.

I've lost about 7lbs but I believe it's a good amount more than that (closer to 15) since I'm creatine cycling right now and definitely put on some water weight.

Pants are getting looser though and 3 people have asked if I've lost weight. http://www.gixxer.com/forums/images/graemlins/grin.gif