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Old 03-07-2006, 07:53 PM   #1
E55
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Fitness gurus, I have a few questions.

Hi guys,

I am 5'6 and currently weigh 202 lbs. It is not all fat, I do have a bit of definition from when I used to workout. Most people would guess I am about 170-180 lbs.

I have been as heavy as 210 lbs before and as light as 165lbs.


I am currently trying to lose weight and have been hitting the gym. I am doing light weights with high repetitions. How long should my break between sets should be? 30 seconds? Is 15 repetitions too much for a cutting/dieting phase?

I'm going to try and go to the gym and lift weights 4 days a week and do cardio 4 days a week also. I do cardio in the morning, weights at night. Is that OK?

Is eating 1500 calories a day OK? or should I be eating closer to 2000? I would like to lose 15 lbs before my 21st birthday which is 72 days away. So that means 5lbs a month. Is that safe?

Also, I heard it's good to eat after I lift weights. What is to be eaten though? Just straight up protein? Also since I'm trying to lose weight, should I even eat after I lift weights?

Any other suggestions/tips/advice?

Also any good recipes for low-cal meals? Something with rice and chicken or tuna or basically anything low-cal and healthy.

Thanks in advance.
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Old 03-07-2006, 08:38 PM   #2
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So far your routine sounds just about right. You could probably go a bit heavier and less reps on the weights but I would not go above 15-20 reps unless you are doing a burn down session.

As for caloric intake, 1500 seems a bit low. While you do want to be at a caloric deficit, if you are too low or not eating enough times throughout the day (4-6 spaced 2-3 hours apart is perfect), your body will go into starvation mode and actually gain weight rather than losing. You can determine your daily caloric needs by taking your Resting Metabolic Rate (RMR) + Calories burned during exercise. Subtract that amount from your caloric intake. Typically 1lb loss (3500 calories) a week is normal so your goal of 5lbs a month is definitely within reason.

DEFINITELY...DEFINITELY...DEFINITELY eat after you lift and do cardio. A protein based meal or shake would be perfect. Search around this forum, Post Workout Meals have been extensively covered. Goodluck and let us know if you run into any other issues
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Old 03-07-2006, 10:28 PM   #3
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Quote:
Originally Posted by BMWERKEN
So far your routine sounds just about right. You could probably go a bit heavier and less reps on the weights but I would not go above 15-20 reps unless you are doing a burn down session.

As for caloric intake, 1500 seems a bit low. While you do want to be at a caloric deficit, if you are too low or not eating enough times throughout the day (4-6 spaced 2-3 hours apart is perfect), your body will go into starvation mode and actually gain weight rather than losing. You can determine your daily caloric needs by taking your Resting Metabolic Rate (RMR) + Calories burned during exercise. Subtract that amount from your caloric intake. Typically 1lb loss (3500 calories) a week is normal so your goal of 5lbs a month is definitely within reason.

DEFINITELY...DEFINITELY...DEFINITELY eat after you lift and do cardio. A protein based meal or shake would be perfect. Search around this forum, Post Workout Meals have been extensively covered. Goodluck and let us know if you run into any other issues

awesome! thanks for the advice! How long do you think my break between weight sets should be? 30 seconds?
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Old 03-07-2006, 10:55 PM   #4
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do not just stick to a high rep routine bro - you'll hit a block soon......

Anytime you lift, lift HARD. Vary the reps and weights. Have a heavy weight, low rep routine, have a high-rep low weight routine and one in between.

Maximizing your muscle growth will get rid of excess fat so you have to push your muscles hard and keep them guessing all the time.

A majority of your fat loss will come from your diet so diet should be your main concern in losing weight
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Old 03-08-2006, 03:09 AM   #5
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Quote:
Originally Posted by James330I
do not just stick to a high rep routine bro - you'll hit a block soon......

Anytime you lift, lift HARD. Vary the reps and weights. Have a heavy weight, low rep routine, have a high-rep low weight routine and one in between.

Maximizing your muscle growth will get rid of excess fat so you have to push your muscles hard and keep them guessing all the time.

A majority of your fat loss will come from your diet so diet should be your main concern in losing weight

True, I know dieting is the most important focus when losing weight since I have done it before.

Should I vary my weights and reps each time I workout? or like in about a month or 2?
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Old 03-08-2006, 12:12 PM   #6
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Quote:
Originally Posted by E55
True, I know dieting is the most important focus when losing weight since I have done it before.

Should I vary my weights and reps each time I workout? or like in about a month or 2?
Keep the same workout routine for a month to a month and a half then change it up. You need to continually shock your muscles so that you do not develop muscle memory and hit a block like what was said above.
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Old 03-08-2006, 03:54 PM   #7
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Quote:
Originally Posted by BMWERKEN
Keep the same workout routine for a month to a month and a half then change it up. You need to continually shock your muscles so that you do not develop muscle memory and hit a block like what was said above.
Cool, how many seconds should I have between sets since im cutting?
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Old 03-08-2006, 04:05 PM   #8
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Cool, how many seconds should I have between sets since im cutting?
just enough where you can finish your next set of reps. You want to be able to put maximum effort out of your lifts. Don't read too much into rest between sets. Your goal in lifting is to build more muscle to fight fat. Cardio and diet will take care of the rest.

If you want to, do supersets where you do 2 or more different exercises in a row with minimal rest in between, about 15-30seconds. (i.e. bench press to shoulder press to squat).
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Old 03-08-2006, 07:37 PM   #9
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BMWEKREN, can you give me the recipe to your fajita thing I read in another thread? I'm running out of ideas for healthy low-cal dinners.

edit: and if anyone has any good low-cal healthy recipe's pleast post them up.

Luckily for me, I love vegetables. I usually like a meal where there is vegetables, meat, and rice.

Also, how healthy is shrimp? My mom just made some brocolli, onions, garlic, carrots and shrimp mixed together. She put in about 8-9 pieces of shrimp.
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