Originally Posted by iron_worker
What does the rest of your diet look like? You should have lots and lots of lean protein coming from as much real food as possible. Some good potential lean protein sources:
Salmon (not quite as lean as tuna but still fairly good)
lean ground beef
lean cut of steak
You should be eating stuff like that with every meal and lots of greens like spinach, lettuce, brocolli, celery. etc
You can have carbs too but for losing weight they should really be kept to a minimum. I found if I had 2 carb meals a day it worked for me. They should be whole grain products or yams etc. Complex carbs not things like simple sugars and white bread.
You should be eating as many times a day as you can. I find ever 2-3 hours is best. try to get in a minimum of 5 small meals per day. The more the better. There is a calorie maintenance level calculator somewhere on this site (someone can point you in the right direction). I would figure out your maintenance level and then shoot for 100-200cals below that. If your weight doesn't go down then drop it another 100-200cals. Weigh yourself once a week at the same time of day for good repeatability. Don't weigh yourself everyday because weight does fluctuate with water retention etc.
Oh ya, drink lots of water.
As far as your exercises I would be focusing alot more on lower body. Especially the big compounds such as squats and deadlifts. These are the lifts that will get your metabolism into high gear.
There are plenty of articles on "how to cut" and whatnot around here but I would focus more on just eating healthy foods and not get that extreme just yet.
Thats my 2 cents.
i actually do eat alot of lean proteins, which confuses why i dont lose weight easily
on a simple day (weekday), im eating 4 egg whites on toasted whole wheat sliced bread and maybe 1/4lb chicken diced into the mix
bout 4 hours later im having a small protein shake (max 20g protein) with a small salad sometimes
then having a lunch usually consisting of a turkey sandwich with mustard on wheat, 2-3hrs later having another protein shake, and usually finishing off dinner with a peice of lean chicken breast with a mix of organic veggies (green beans, corn, peas, yellow squash)
dinner is usually around 7/8 whenevr i get home from the gym
and my workouts normally consist of working out every other day, but doing a 50min uphill cardio on the tredmill (mon-fri)
saturdays and sundays i usually work 6am-4pm and unless i get some hidden energy burst, im usually home or going out with friends
one thing i never paid attention to tho, and reminded me here today, was the fluxuation of water weight
i do weigh myself almost everyday, sometimes 2x a day
but ill change that to maybe tuesday mornings right after i wake up and def before breakfast (like i did today)
-about the lower body workouts
i told my trainer i wanted to LOSE some of my leg muscles
so he put me on a simple workout of leg extensions and leg press with a low weight and high reps.. back in high school i weighed 170 but was able to easily leg press 900lbs ...nowadays, big legs arent working out for me and so i started a high rep/low weight regimen to hopefully tone and lose some of the muscle
my basic outcome of working out is to get back into shape, lose some weight, get that 6 pack ive always wanted, and become somewhat cut
currently 195lbs, 22% fat, 52% water
want to be at 170 with a decent 13-16% body fat before school starts again in september