Looking for advice and help! - Bodybuilding Discussion on Bodybuilding.net Training Forum

quieroentrar · 03-30-2007, 05:27 AM

Hello again guys I joined the forum about 1 month ago. I have been reading a lot and trying to understand all the concept about lifting and body building . And since I do not where should I post it. Well Here it is. I hope it does not bother you It is going to be a long reading!!!!

I did soccer for 20 years When I quited I started to gain a lot of fat but Now I want to be in shape again. I wold like to get rid of my belly and get me a six pack also want to get some muscle, I know it is hard to get muscle. Due to my Job I just can go to the gym early in the morning so I try to get to the Gym @ 5:00 Monday to Friday. My wife is going to but she is going at 9:00.

I am trying to find out a good workout and a good diet. I am posting our stats so I hope some body can help us calculating our Body fat, Calories intake and all we need.

My stats:

Height 1.68 mts ( 5' 5" )
Weight 79 kgs (175 lbs)
waist 39.25 inches
wrist 7 inches.

My Wife's stats

Wrist 6"
waist 37"
hip 41"
forearm 9"
weight 144 lbs
heigh 61"

We do not how to start so here is our plan:

meal 1
Omelete 1 whole 1 white egg
1 oz ham
1 3" bagel
18 oz water

meal 2
milk shake with 2 scoop of CYTOSPORT Complete Whey Protein Cookies 'n Creme
skim milk (250 ml)
1 medium pear
18 oz water

meal 3
2 oz chicken breast
cooked vegetales ( carrots asparagus, onion cabage.
1 tbsp olive oil
18 oz water

meal 4:
2 oz. Swish Cheess Reduce fat
18 oz water

meal 5

Salmon 3 oz
1 Tomato large
green pepers
Onion
18 oz water

Meal 6
milk shake with 2 scoop of CYTOSPORT Complete Whey Protein Cookies 'n Creme
skim milk (250 ml)
18 oz water

We are planning to do this monday to sunday ( What about a cheat day?)

According to the calculators: I can not remember where did I get those calculator from but the gave me this numbers:

I need 2700 Calories with ( 30-50-20 Ratio ) / meals (6)

So I need to eat this amount per meal

33 gr protein
56 gr carbs
10 gr fat

My wife need 2125 Calories with ( 30-50-20 Ratio ) / meals (6)

So She needs to eat this amount per meal

25 gr protein
42 gr carbs
7.3 gr fat

What do you think, It is Ok?. what would you change?

Here is our protein stats
*********************
CITOSPORT
Supplement Facts
Serving Size:22 grams
Servings per Container: 103

Ingredient Amount
Calories 90
Calories from Fat 15
Total Fat 1.5g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 45mg
Total Carbohydrate 2g
Dietary Fiber 0g
Sugars 1g
Protein 17g
Calcium 113mg
Sodium 40mg
Potassium 110mg
**********************

About the Trainiing routine:

Workout 1. Shoulders, Biceps and Triceps.

Exercise Sets Rep Range
Dumbell Shoulder Press 3 8 – 10 reps
Cable Upright Row 3 8 – 10 reps
Dumbell Rear Delt Raise 3 8 – 10 reps
One Arm Cable Curl 3 8 – 10 reps
Barbell Curl 3 8 – 10 reps
Dumbell Concentration Curl 3 8 – 10 reps
Dumbell Triceps Kickbacks 3 8 – 10 reps
One-Arm Dumbell Triceps Ext 3 8 – 10 reps
One-Arm Reverse Pushdown 2 8 – 10 reps

Workout 2: Thighs, Hamstrings and Calves.

Exercise Sets Rep Range
Barbell Squat 4 8 – 10 reps
Leg Extension 3 8 – 10 reps
Dumbell Side Lunge 3 8 – 10 reps
Dumbell Stiff-leg Deadlift 3 8 – 10 reps
Lying Leg Curl 3 8 – 10 reps
Cable Abductor Raise 3 8 – 10 reps
Standing Calf Raise 3 8 – 10 reps

Workout 3: Chest, Back and Abdominals.

Exercise Sets Rep Range
Barbell Incline Press 3 8 – 10 reps
Dumbell Flat Press 3 8 – 10 reps
Dumbell Incline Fly 3 8 – 10 reps
Reverse Lat Pull down 3 8 – 10 reps
One-Arm Dumbell Row 3 8 – 10 reps
Dumbell Pullover 3 8 – 10 reps
Cable Weighted Crunch 3 8 – 10 reps
Leg Raises 3 8 – 10 reps

That is the End . Thank you so much and I hope some one can help us with this adding or taking off any thing.

All help and comments will be appreciated.

*************************************************

Eric3237 · 03-30-2007, 07:40 AM

You should do this in two separate threads if you need help for you and your wife. Otherwise it's going to get very confusing.

quieroentrar · 03-30-2007, 08:04 AM

We might be doing the same routine and eating the same food just adjusting the amounts of protein, carbs and fats.

But I can do it
Thanks for the advice

quieroentrar · 03-30-2007, 08:17 AM

Sorry Guys. I forgot to say The workout corresponds to Mon, Wed, Fri and On Tue and Thur I do Cardio 30 Minutes HIT ( High Intensive Training ?)

Sorry about that!

Scorcher2005 · 03-30-2007, 09:28 AM

So is your main goal to bulk up or cut some fat?

quieroentrar · 03-30-2007, 09:45 AM

Thanks Scorcher2005 for the question!
Here is the aswer

I want to be lean ( cut fat ) but I want to look strong , Like the guy in the picture.

quieroentrar · 04-03-2007, 08:19 AM

Hello Guys !
Has anyone have time to look at my diet and training, You really helped me with my wife's training. Thank you so much!

TALO · 04-03-2007, 08:54 AM

yours looks the same as your wife's.

I would sugest eating something other or with the cheese in Meal 4

As long as you doing cardio and drinking lots of water you should be in good shape.

quieroentrar · 04-03-2007, 09:04 AM

Yes TALO it is the same diet ( I did change meal 4 with a TUNA WHOLE GRAIN SANDWICH ).
I am going to increase the amount of protein but the diet is the same.
Thanks for the quick response.

Iron · 04-03-2007, 10:35 AM

Quote:

Originally Posted by Eric3237

You should do this in two separate threads if you need help for you and your wife. Otherwise it's going to get very confusing.

Yeah and take your Zoloft for the OCD problem.

03-30-2007, 05:27 AM	#1 (permalink)
quieroentrar Rank: New Member Join Date: Mar 2007 Posts: 15	Looking for advice and help! Hello again guys I joined the forum about 1 month ago. I have been reading a lot and trying to understand all the concept about lifting and body building . And since I do not where should I post it. Well Here it is. I hope it does not bother you It is going to be a long reading!!!! I did soccer for 20 years When I quited I started to gain a lot of fat but Now I want to be in shape again. I wold like to get rid of my belly and get me a six pack also want to get some muscle, I know it is hard to get muscle. Due to my Job I just can go to the gym early in the morning so I try to get to the Gym @ 5:00 Monday to Friday. My wife is going to but she is going at 9:00. I am trying to find out a good workout and a good diet. I am posting our stats so I hope some body can help us calculating our Body fat, Calories intake and all we need. My stats: Height 1.68 mts ( 5' 5" ) Weight 79 kgs (175 lbs) waist 39.25 inches wrist 7 inches. My Wife's stats Wrist 6" waist 37" hip 41" forearm 9" weight 144 lbs heigh 61" We do not how to start so here is our plan: meal 1 Omelete 1 whole 1 white egg 1 oz ham 1 3" bagel 18 oz water meal 2 milk shake with 2 scoop of CYTOSPORT Complete Whey Protein Cookies 'n Creme skim milk (250 ml) 1 medium pear 18 oz water meal 3 2 oz chicken breast cooked vegetales ( carrots asparagus, onion cabage. 1 tbsp olive oil 18 oz water meal 4: 2 oz. Swish Cheess Reduce fat 18 oz water meal 5 Salmon 3 oz 1 Tomato large green pepers Onion 18 oz water Meal 6 milk shake with 2 scoop of CYTOSPORT Complete Whey Protein Cookies 'n Creme skim milk (250 ml) 18 oz water We are planning to do this monday to sunday ( What about a cheat day?) According to the calculators: I can not remember where did I get those calculator from but the gave me this numbers: I need 2700 Calories with ( 30-50-20 Ratio ) / meals (6) So I need to eat this amount per meal 33 gr protein 56 gr carbs 10 gr fat My wife need 2125 Calories with ( 30-50-20 Ratio ) / meals (6) So She needs to eat this amount per meal 25 gr protein 42 gr carbs 7.3 gr fat What do you think, It is Ok?. what would you change? Here is our protein stats ******************* CITOSPORT Supplement Facts Serving Size:22 grams Servings per Container: 103 Ingredient Amount Calories 90 Calories from Fat 15 Total Fat 1.5g Saturated Fat 1g Trans Fat 0g Cholesterol 45mg Total Carbohydrate 2g Dietary Fiber 0g Sugars 1g Protein 17g Calcium 113mg Sodium 40mg Potassium 110mg ****************** About the Trainiing routine: Workout 1. Shoulders, Biceps and Triceps. Exercise Sets Rep Range Dumbell Shoulder Press 3 8 – 10 reps Cable Upright Row 3 8 – 10 reps Dumbell Rear Delt Raise 3 8 – 10 reps One Arm Cable Curl 3 8 – 10 reps Barbell Curl 3 8 – 10 reps Dumbell Concentration Curl 3 8 – 10 reps Dumbell Triceps Kickbacks 3 8 – 10 reps One-Arm Dumbell Triceps Ext 3 8 – 10 reps One-Arm Reverse Pushdown 2 8 – 10 reps Workout 2: Thighs, Hamstrings and Calves. Exercise Sets Rep Range Barbell Squat 4 8 – 10 reps Leg Extension 3 8 – 10 reps Dumbell Side Lunge 3 8 – 10 reps Dumbell Stiff-leg Deadlift 3 8 – 10 reps Lying Leg Curl 3 8 – 10 reps Cable Abductor Raise 3 8 – 10 reps Standing Calf Raise 3 8 – 10 reps Workout 3: Chest, Back and Abdominals. Exercise Sets Rep Range Barbell Incline Press 3 8 – 10 reps Dumbell Flat Press 3 8 – 10 reps Dumbell Incline Fly 3 8 – 10 reps Reverse Lat Pull down 3 8 – 10 reps One-Arm Dumbell Row 3 8 – 10 reps Dumbell Pullover 3 8 – 10 reps Cable Weighted Crunch 3 8 – 10 reps Leg Raises 3 8 – 10 reps That is the End . Thank you so much and I hope some one can help us with this adding or taking off any thing. All help and comments will be appreciated. ***********************************************

03-30-2007, 07:40 AM	#2 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,282 Country: Gender:	You should do this in two separate threads if you need help for you and your wife. Otherwise it's going to get very confusing.
	Eric3237's Sig:Anybody can talk a lot. Smart people listen... -Son's first grade teacher

04-03-2007, 08:54 AM	#8 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,824 Country: Gender:	yours looks the same as your wife's. I would sugest eating something other or with the cheese in Meal 4 As long as you doing cardio and drinking lots of water you should be in good shape.
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

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03-30-2007, 08:04 AM	#3 (permalink)
quieroentrar Rank: New Member Join Date: Mar 2007 Posts: 15	We might be doing the same routine and eating the same food just adjusting the amounts of protein, carbs and fats. But I can do it Thanks for the advice

03-30-2007, 08:17 AM	#4 (permalink)
quieroentrar Rank: New Member Join Date: Mar 2007 Posts: 15	Sorry Guys. I forgot to say The workout corresponds to Mon, Wed, Fri and On Tue and Thur I do Cardio 30 Minutes HIT ( High Intensive Training ?) Sorry about that!

03-30-2007, 09:28 AM	#5 (permalink)
Scorcher2005 Rank: Member Experience: 2-3 Years Join Date: Nov 2006 Location: Beaufort, SC Posts: 490 Country: Gender:	So is your main goal to bulk up or cut some fat?

04-03-2007, 08:19 AM	#7 (permalink)
quieroentrar Rank: New Member Join Date: Mar 2007 Posts: 15	Hello Guys ! Has anyone have time to look at my diet and training, You really helped me with my wife's training. Thank you so much!

04-03-2007, 09:04 AM	#9 (permalink)
quieroentrar Rank: New Member Join Date: Mar 2007 Posts: 15	Yes TALO it is the same diet ( I did change meal 4 with a TUNA WHOLE GRAIN SANDWICH ). I am going to increase the amount of protein but the diet is the same. Thanks for the quick response.

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