I started 2 months ago to make changes to my body, I am 32 years old and started out at 366 lbs. (6' height). The first month I did a low calorie diet and did drop 30 pounds quick, although I have been educating myself and found not only was I doing it wrong I was probably hurting myself (900-1100 cal./day). After spending countless hours/days on bodybuilding.com and a few other sites/forums looking for information I changed what I was doing to lose weight. My current diet consists of 2370 calories a day between 5 meals, 175g Protien 310 carbs 53g fat and have cut all the stuff that doesn't benifit me moving forward out of my diet. I was doing cardio 6 days a week the first month but when I switched my diet and also added weight training into the mix I kicked the cardio down to 2 days a week. Ok I can finally get to my question, I will post below what my work out schedule is for the question "is it enough", I lost a lot of weight with my bad diet but I have been stuck at 330 now for almost 13 days and I have been telling myself that the reason I am not dropping is because as I gain muscle and eating right my weight wont make huge changes. I am very strict on my diet and dont take cheat days yet so should I make changes or keep on the path.
Breakfast - (multi vitamin,fish oil,ginko Biloba)Whey protien shake (1 scoop),1 serving Bran wheat flakes/1 cup skim milk, 1 apple.
Snack 1 - Whey Protien shake (1 scoop), Josephs flax,oat bran whole wheat flour pita bread, 2 tablespoons Natural peanut butter
Lunch - Chicken breast (no skin/bone) ,dark greens salad/fat free italian, Apple juice (no suger added), 1 serving almonds (unsalted)
Snack 2 - Banana, fresh steamed carrots, Chicken breast
Supper - Baked fish, Fresh Green beans, Sweet Potato
8-10 cups of water a day
On workout days I will throw in a 3rd Protien shake
This workout plan is 4 different workouts that rotate in 3 of them a week to give plenty of rest between. I found this plan on one of the many forums I went to (i can post link from home computer) This plan uses some compound movements in each workout and I do 4 sets, reps differ for different muscle groups like chest 6 reps , arms (8-12) and so on. I chose this one after concidering many different ones but this seemed like a good way to start and build some strength and a solid base for mass later on.
Wide Grip Lat. Pull Down
Incline Dumbell Bench Press
Standing Military Press
Incline Bench Press
Leg Press Machine
I do cardio 2 days a week and never after a leg workout (mainly because they ache)
Any suggestions would be great, I tried to do as much reading as possible so I could get a good solid start on building muscle and a side affect is that I should start to shed my fat.