Hi guys.... Help for routine required.

[BallandChain]

Hi everyone,

I need help for a routine or something, The last 5ish years I was 136KG, a year ago I dropped in a few months to 104kg, then stopped smoking and have settled around 114kg.

I have had 4x body comp tests so far just to see if I am doing the correct thing for my body.

1 December I am getting married to my beautiful fiancée'.

11 May 2012, I joined the gym to do the only exercise I have in a long time.

I am currently taking Ripped freak, and take 1 cap in the morning before a bowl of oats. Then at 11:30 I make my way across the road from work to the gym, And do a 30 minute cardio workout, and a 30 minute weight workout. I do this 5x times a week, and am starting my 2nd Full week workout.

Info about me is as follows.

Body type: Standard

Gender : Male

Age :26

Height :187cm

My 3x Tanita Body Composition analyzer are as follows.

Reading 1 - 11/05/2012

Weight:114.6kg

BMI :32.8

BMR :8806kJ / 2101kcal

IMPEDANCE :340

FAT% : 26.8

FAT MASS : 30.7 kg

FFM : 83.9 kg

TBW: 61.4kg

Reading 2 - 15/05/2012

Weight:114.2KG

BMI : 32.7

BMR :8791 kJ / 2101 kcal

IMPEDANCE : 327

FAT% : 25.2

FAT MASS : 28.8 kg

FFM :85.4kg

TBW :62.5kg

Reading 3 - 18/05/2012

Weight:114.6kg

BMI : 32.8

BMR : 8806 kJ / 2105 kcal

IMPEDANCE : 341

FAT% : 27.0

FAT MASS : 30.9kg

FFM : 83.7kg

TBW : 61.3kg

Reading 4 - 21/05/2012

Weight:115.1kg

BMI : 32.9

BMR : 8821 kJ / 2108 kcal

IMPEDANCE : 325

FAT% : 25.5

FAT MASS : 29.1kg

FFM : 86.0kg

TBW : 63.0kg

My Daily calorie intake ranges from 1700cal - 2400cal.

Is doing what I am doing looking good ? I need to lose FAT. I have a decent amount of muscle as it is and just want a lean look. Not too ripped.... but I would love some Definition. Would you recommend anything else ?

thanks.

[Ninja]

Post average days diet up mate your workout is fine so it would have to be something in your diet.. 2000 calories for a man of your size seems very low

[BallandChain]

Sure thing.

Average Days diet. ( Probably about 5-6 Days out of 7 )

Water

8/10 x Cups

Mandarin

Snacks during the day

2x Cups of Expresso Coffee with trim milk

Breakfast - 7am

1/2 Cup Oats

1 Cup of Hot water

1x Banana

1x Teaspoon Manuka Honey

Sprinkle of Cinnamon.

11:30 - 12:30/1:00 Workout

Lunch 1:10

Apple

Grapefruit without sugar.

5-7 Cabin break crackers - Plain without a anything on them

Dinner

Last night as example of a usual dinner.

Fresh Terakihi Fillet panfried with 1 teaspoon of oil.

Salad - About a handfull with some avocado dressing.

a small handfull of oven baked potato chips.

v8 Vegetable juice

[BeastBuilder]

I'm no nutritionist so take this for what it's worth

You have very low calories already, I could never imagine going that low even if I was cutting, try resetting and just maintaining for a few months and then go back into dieting and start a bit higher to give yourself more room to move and lose more weight in the long term.

Also you appear to have very little protein in your diet, all I could see was the Fish that you had at night which is probably 60g max, if you want to get some definition you need to build muscle and to do this you should eat much more protein than this, protein also has a thermogenic effect so helps burn more fat so is a win-win !!

Also you could try instead of just doing steady state cardio do more interval training or conditioning stuff, much better for burning fat as your metabolism stays raised for several hours afterwards.

Good effort on the weight loss so far :nod:

[BallandChain]

thanks beast builder, How accurate are these body analyzer machines ? And should I check once a week to see how It is all going or check after 2 weeks?

today during my gym session, I am going to try faster reps @ a lower weight, for a longer time for my weight workout.

How can I focus more on losing fat from certain areas? I would liek to lost fat from my lower stomach/waist and arse.

I think when I hit the exercycle it is a internal training ? Mainly because I run it on the weight loss workout, starting at a low level, and raising, then a constant raise, Drop, raise drop... is this correct ?

would it also be worth me taking 2x ripped freak capsules per day as opposed to the 1 in the morning ?

thanks and sorry for all the questions.

added: I will get the mrs to take some pics tonight which I will post up, Then at least in a few weeks i can compare... and could have all of you compare also.

[BeastBuilder]

The body analyzer machines are pretty inaccurate, the best option you have is to go to one of the trainers at your gym and ask them to do a Body Fat test with skin folds using calipers, it is usually quite accurate if the trainer knows what they are doing

The whole lower weight higher reps for losing weight is pretty much a myth, you should still try and get stronger on your major lifts and then make up weak points and volume on other movements so that you can know that you are retaining or even building muscle while losing your fat

Pretty much everyone would like to lose fat from those places bro, there is no way to spot reduce fat, your body will deposit fat stores where it wants to due to genentics, food choices etc

Yea that sounds like interval training, I was meaning more going out to the park or somewhere and doing 60-100m sprints, high intensity interval stuff instead of just the typical in the gym stuff

The Ripped Freaks, in my opinion, are just a supplement, they don't really do much, your results will be made from your diet and training and recovery, supplements such as fat burners don't add much I don't think

[BallandChain]

so today...

Just got back from the gym... so far....

1x Ripped freak cap

1/2 cup oats with 1x cup water, 1 teaspoon of manuka honey, 1x banana,

2 hours later

1x coffee with skim milk no sugar

1x apple, + 8 or so grapes.

1 hour later

1x Ripped freak cap

1/2 hour later Gym...

Todays routine. ( I wrote them all down )

Leg Press 120kg 3x reps of 20

chest Press 40kg 3x reps of 20

Seated row 55kg 3x reps of 20

Shoulder Press 30kg 3x reps of 10

Lat Pulls 40kg 3x reps of 15

Ab Crunch 3x reps of 12

Ball Swaps ( Dotn know real name, Core ) 1x rep of 10

Squats with Medicine Ball 1x rep of 10

Reverse Situps 2x reps of 10

Angled Situps ( dont know name ) 2x reps of 10

XTrainer for 25Minutes at level 8

Horizontal Pully 40kg 3x reps of 10

Leg extensions 40kg 3x reps of 10

Pec pulls 35kg 3x reps of 10

And my body analyser says....

Weight : 114.4kg

BMI : 32.7

BMR : 8798 kJ / 2103 kcal

IMPEDANCE : 323

FAT % : 24.8%

FAT MASS : 28.4kg

FFM : 86.0kg

TBW : 63.0 Kg

My Qestion is.... is this looking like a good start after really only doing exercise for 1.5 weeks now? Is this what you would call.... shredding away the weight ? Or is this more of a slow weight loss ?

Lunch I have had.

Soup... Consisting of

8x Mushrooms, 1x cup of water, 1x spring oinion, quater cup of cut up brocolli, 1/4 cup of cut up capsicum and chilli, Cracked pepper, 1x tea spoon of fish sauce + 1x teaspoon of soy sauce, with 2x eggs poached inside.

Afternoon Tea

Apple

12 Crackers, 6 with and 6 with just peanut butter

coffee with skim milk.

[BeastBuilder]

It's a good start, have a look in here for a workout routine, it'll do you a lot better than what you are currently doing, look for a good beginner programme and stick to it

http://www.nzbodybuilding.co.nz/viewforum.php?f=33

Also with your diet, again eat more protein and don't rely on fat burners so much

Protein is in things such as lean meat, fish, eggs etc

Well I don't know how fast you are or aren't losing weight so I can't say whether you're doing it gradually or not, gradual is best though as you can then make it easier to retain or even build muscle while losing fat which you should be able to do since you are a complete beginner

Make the most of this time, you can progress easily, it won't last long :pfft:

[rapz]

1. EAT MORE!!

2. EAT MORE!!

3. EAT MORE!!

as others have stated for a fella your size your not eating very much, and from what it looks like in regards to your diet not near enough protein carbs and fat. i weigh a bit less than you and consuming 4000 cals a day and that aint bulking either. its hard for one to suggest what you should be eating. i suggest re-assessing your macro and calorie intake, then adjust acordingly depending on your goal. in terms of workout, good high intensity is goosd to get a sweat on and has a bit of an aerobic advantage as well! drop sets, super sets, giant sets- incorporate into your workout. a personal preferance though, drop the milk and watch the sugars when wanting to cut that fat

[BallandChain]

I only have a little bit of milk ( Trim milk ) In my coffees twice maybe 3 times a day. Also I dont have any sugar unless it is natural sugar in fruit and whatnot.

Agreed on extra protein, Possibly more iron also. I want to drop the fat as soon as I can remember, Then I can just maintain it

I think from 26.8% Bodyfat to 24.8% Bodyfat in 1.5 Weeks is good, thats 2.3KG worth of Fat I have dropped, Im not overly hungry either otherwise I would eat...

thankyou for all your input so far... It is helping!

[BeastBuilder]

I think from 26.8% Bodyfat to 24.8% Bodyfat in 1.5 Weeks is good, thats 2.3KG worth of Fat I have dropped, Im not overly hungry either otherwise I would eat...

Just a note on this point, those fat analyzer things have an allowance of 3% either way (so a 6% bracket), they can even change the reading depending how hard you grip it that day (if it's a handheld one), hence they are not accurate, so you may not have lost any fat yet, go by what you see in the mirror or photos rather than an unreliable piece of equipment.