Dieting: Am I doing it right?

Hi,

I am going to check out a gym tonight with a pool :)

Typical training week would be:

Monday - Weight Lifting in the morning + 60 mins fast walk in the afternoon
Tuesday - 30-60 mins swimming + 60 mins fast walk in the afternoon
Wednesday - Weight Lifting in the morning + 60 mins fast walk in the afternoon
Thursday - 30-60 mins swimming + 60 mins fast walk in the afternoon
Friday - Weight Lifting in the morning
Saturday & Sunday - Rest

I am planning to follow the program in Steedie's Ultimate Starter Guide:

Monday (Chest/Shoulder/Triceps)
Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8

Wednesday (Back/Biceps)
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Chin Ups 3x8 (Or Lat pull downs if you can’t do chins yet)
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)
Barbell Squats – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout


First of all, I assume this routine is a good one for me and better than the one I am currently doing?

I just have some questions regarding the above routine.
1. I usually do 3x12... should I do this or 3x8?
2. What is the optimum dumbbell weight to start with for this program? (Right now doing 3.5kg on each dumbbell)
3. When and how much should I increase the weight from the start weight?
4. Regarding Abdominal Workout, what exercises are there and how many exercises should be done?

Thanks
 
Nameless_87 said:
I just have some questions regarding the above routine.
1. I usually do 3x12... should I do this or 3x8?
2. What is the optimum dumbbell weight to start with for this program? (Right now doing 3.5kg on each dumbbell)
3. When and how much should I increase the weight from the start weight?
4. Regarding Abdominal Workout, what exercises are there and how many exercises should be done?

Thanks
Click to expand...

1. Stick to 3x8
2. The 'optimum' weight is what you can do. You should be able to do far more than 3kg on bench and shoulder press for example. Pick something at maybe ~10kg and see how it goes. If it's far too easy try something higher. Might take you a week of experimenting to find the right weights but there's no point throwing around tiny weights.
3. Personally i increase when i complete 3x8. Then move up a weight and maybe only do 8,6,5 or something but keep at that weight until you hit 3x8 again.
4. Core part of this post http://forums.overclockers.co.uk/showpost.php?p=21811025&postcount=1
 
Skillmister said:
1. Stick to 3x8
2. The 'optimum' weight is what you can do. You should be able to do far more than 3kg on bench and shoulder press for example. Pick something at maybe ~10kg and see how it goes. If it's far too easy try something higher. Might take you a week of experimenting to find the right weights but there's no point throwing around tiny weights.
3. Personally i increase when i complete 3x8. Then move up a weight and maybe only do 8,6,5 or something but keep at that weight until you hit 3x8 again.
4. Core part of this post http://forums.overclockers.co.uk/showpost.php?p=21811025&postcount=1
Click to expand...

For the bench presses for example... what tool would be most suitable for example dumbbell, barbell, machine?

How do you decide which to use?

Thanks
 
Nameless_87 said:
Typical training week would be:

Monday - Weight Lifting in the morning + 60 mins fast walk in the afternoon
Tuesday - 30-60 mins swimming + 60 mins fast walk in the afternoon
Wednesday - Weight Lifting in the morning + 60 mins fast walk in the afternoon
Thursday - 30-60 mins swimming + 60 mins fast walk in the afternoon
Friday - Weight Lifting in the morning
Saturday & Sunday - Rest


Thanks
Click to expand...


That is far too much if you really are consuming 1400-1600 calories per day.

60 minutes of fast walking would burn around 200-300 calories on a normal person, since you are obese it is likely to be a lot more.

Then add to that you are doing 30-60 mins of swimming or weight lifting as well in the same day, your looking at being on a HUGE deficit calorie wise for the day.

You will likely become very tired, dizzy or ill from overdoing it.

Take it slow, it's a marathon not a sprint.
 
I like you OP started on the 8th April

I started at 212 and I have lost 18 1bs so far

My diet

Breakfast

Rapsberry, Blue Berry, Yoghurt,honey,coconut oil Protein shake smoothie

Lunch

Tuna salad, Peppered Mackeral salad

Afternoon

Banana

Dinner

Chicken salad, or wholemeal Pitta with steak mince and salad and chillies

Weekends I'll have eggs, and bacon tomatoes for lunch

But I'm now a smoothie addict lol
 
Psycho Sonny said:
That is far too much if you really are consuming 1400-1600 calories per day.

60 minutes of fast walking would burn around 200-300 calories on a normal person, since you are obese it is likely to be a lot more.

Then add to that you are doing 30-60 mins of swimming or weight lifting as well in the same day, your looking at being on a HUGE deficit calorie wise for the day.

You will likely become very tired, dizzy or ill from overdoing it.

Take it slow, it's a marathon not a sprint.
Click to expand...

So should I increase calories, or decrease training?

Skillmister said:
It says on the routine you posted :p Flat bench = barbell

machine = no
Click to expand...

I'm a bit inexperienced so I don't know them :p
 
Another question...

I've been reading the Ultimate Starter Guide regarding supplements.

I am taking a bit more protein than my goal since I am eating chicken twice a day, however in the guide it says, while it's not necessarily need it, a protein (whey protein) shake for breakfast and another one after the workout would help. (For me it would be only one since my workout is before breakfast).

So... yay or nay?
 
Nameless_87 said:
So should I increase calories, or decrease training?
Click to expand...

I would personally decrease training, the most important thing is consistency & patience at this point. The last thing you want is to fall off the wagon, so to speak.

Nameless_87 said:
Another question...

I've been reading the Ultimate Starter Guide regarding supplements.

I am taking a bit more protein than my goal since I am eating chicken twice a day, however in the guide it says, while it's not necessarily need it, a protein (whey protein) shake for breakfast and another one after the workout would help. (For me it would be only one since my workout is before breakfast).

So... yay or nay?
Click to expand...

If you need to use whey to meet your macronutrient goals for the day they're cheap and convenient. It's as simple as that, if you're able to meet your goals with real food stick with that. Personally I tend to find whilst cutting weight whey is useful to bump up protein intake without the extra calories that typically accompany other protein sources, but when not concerned with weight gain I'd much rather get it from food and thus rarely use whey.
 
Chris1712 said:
I would personally decrease training, the most important thing is consistency & patience at this point. The last thing you want is to fall off the wagon, so to speak.



If you need to use whey to meet your macronutrient goals for the day they're cheap and convenient. It's as simple as that, if you're able to meet your goals with real food stick with that. Personally I tend to find whilst cutting weight whey is useful to bump up protein intake without the extra calories that typically accompany other protein sources, but when not concerned with weight gain I'd much rather get it from food and thus rarely use whey.
Click to expand...

So if I have it for breakfast, it would be after the weight training correct?
And would I still take my usual breakfast with it?
 
Add whey whenever to simply bump your total protein intake for the day. If you're not getting much protein at a certain meal of the day for whatever reason you can add it there, but I'd personally stick it post workout/pre bed/split it between both.

If you're already getting your protein from food and are happy with the calories you are taking in by eating that food, then you don't need to supplement.
 
I'm going to buck the current trend and say that I personally found immense, significant benefit and vastly increased gains when using powder supplements post workout than when I relied exclusively on whole food proteins. But it varies from person to person.

Also, I didn't find this so much with whey as I did with milk protein isolate powder. But that's another story entirely.
 
In general I'd agree (if for nothing else but convenience), but someone should definitely get used to eating enough proper food in the rest of the day.
 
Beware that some protein powders when mixed with milk can contain as much as 300 (1 scoop) to 500 (2 scoops) calories (myofusion is one of them).

They also quickly flush through your system I find, like taking a laxative I would imagine.

Personally I do not use protein shakes for recovery now, but as a snack or meal replacement.
 
Last edited:
Psycho Sonny said:
Beware that some protein powders when mixed with milk can contain as much as 300 (1 scoop) to 500 (2 scoops) calories (myofusion is one of them).
Click to expand...

Not sure how any protein powders are going to vary that much given that most are 70-90% protein so the actual calories in the powder are pretty much fixed based on how much protein you want. Adding milk will add calories of course, but that again doesn't vary from powder to powder.

From my current tub of Myofusion - Serving Size: 1 scp (39g), Calories: 150, Fat: 2g, Carbs: 9g, Protein: 24g

Even if you just ate 24g of pure protein you'd be at 96 Calories so there really isn't much to be gained/lost calorie-wise.

I only added this because I've used myofusion for the last 18 months and had no issues losing weight (dropped 26kg in about 12 months). On a side note, the probiotic version of myofusion isn't as nice as the previous one, looks like they have discontinued it and now only have the probiotic or elite which is quite a bit more. I'll probably try something else next time (sadly in NZ so a bit more limited than the UK in terms of choice/value).
 
I would use water since I don't like milk...

What I'm not sure of since it will be my breakfast after working out...

what should I take with it? Or just take the protein shake?
 
ricky1981 said:
Not sure how any protein powders are going to vary that much given that most are 70-90% protein so the actual calories in the powder are pretty much fixed based on how much protein you want. Adding milk will add calories of course, but that again doesn't vary from powder to powder.

From my current tub of Myofusion - Serving Size: 1 scp (39g), Calories: 150, Fat: 2g, Carbs: 9g, Protein: 24g

Even if you just ate 24g of pure protein you'd be at 96 Calories so there really isn't much to be gained/lost calorie-wise.

I only added this because I've used myofusion for the last 18 months and had no issues losing weight (dropped 26kg in about 12 months). On a side note, the probiotic version of myofusion isn't as nice as the previous one, looks like they have discontinued it and now only have the probiotic or elite which is quite a bit more. I'll probably try something else next time (sadly in NZ so a bit more limited than the UK in terms of choice/value).
Click to expand...

The trick here is the milk. If you're worried about the lactose, then don't use milk.

Protein powders should be used to supplement an already balanced diet (or as close to one as can be attained): they aren't a magical, silver bullet for anything other than consuming more protein. IF you need more protein, then have a shake or whatever. If you don't, then they won't do anything other than make you let rip more often.

If you do go for protein, just go for some unflavoured whey and stick it in your coffee or sauce when you cook. If you want to have it as a plain shake, then do that as it makes water taste everysoslightly like milk but without the lactose or fat.

Another thing: do not be afraid of fat in your diet.
 
Haven't updated this in a while...

Summer is gone, and so is a lot of my weight (and fat) :D

Weight
I started out in April at 295 lbs.
I have joined a gym (personal training) in June.
In August I had 3 weeks abroad (holiday) so not much of eating healthy and no exercise whatsoever.
However after 5 months, I am now weighing 227 lbs having lost 68 lbs.

Food
I am happy with my eating program which is as follows:
Breakfast - 2 eggs
Snack - fruit
Lunch - Chicken/Tuna/Beef and veg and couscous/1 wholewheat wrap
Snack - Cashew Nuts
Dinner (usually after training) - Protein shake

Exercise
Cardio: fast walk for 1 hr everyday except Fridays, Saturday and Sunday.
Circuit Training & Weights: I go to the gym on Mondays, Wednesdays and Saturdays (workout decided by the trainer). Later on when I lose a bit more weight I plan to go to the gym solo.

Goals
My goal at the moment is to keep losing weight by eating healthy and exercising regularly.
My aim is to get to at least 176 lbs and then decide what to do depending on how I feel/look!

What I am not sure about is how much excess skin will be left.
Is there anything I can do to prevent this as much as possible?

Cheers
 
Last edited:
Congrats on the weight loss, sounds like you're going about it the right way or at least with the right intentions. AFAIK the more gradual/steady your weight loss the better your body will adjust. Someone will correct me if I'm wrong though :)
 
Nameless_87 said:
My goal at the moment is to keep losing weight by eating healthy and exercising regularly.
My aim is to get to at least 176 lbs and then decide what to do depending on how I feel/look!

What I am not sure about is how much excess skin will be left.
Is there anything I can do to prevent this as much as possible?
Click to expand...
I think it depends on how quickly you lose the weight, and what exercise you do on the way. If you do resistance training to build muscle mass I believe you'll have better results.

I think I went about it in the wrong way, and lost the weight too fast. As a result, I have quite a lot of saggy mass around the chest and stomach area. It's not so much that it's loose skin, but it's just flabby despite my relatively low weight; I am what you would likely describe as "skinny fat". To put it into some kind of context, I hit my peak of 330lb sometime at the start of 2009. Initially I took things relatively slowly, losing 45lb over the course of about 10 months, until I was 285lb at the start of November 2009. Then I ramped up my exercise and further cut back my calorie intake in order to accelerate the weight loss. By the start of March 2010 I was down to 225lb, and I reached 177lb in September 2010.

To be honest, it sounds like you're on the right track, and as long as you feel it's sustainable then I don't see why you wouldn't continue as you are. Have you noticed any saggy skin so far? You've already lost a significant amount of weight, after all (and kudos for doing so, by the way!).
 
You must log in or register to reply here.
Back
Top Bottom