Where am I going wrong

godtabh

I've been trying to lose fat (dont care what I weigh cause I'm told musle weighs more than fat) but dont seem to be making much head way.

I'm approx 6" and weigh close on 17 stone & 23 years.

I train alot (compared to most people I know anways!)
Usually my training schedule is as follows
Monday
warm up on bike
4mile jog (usually bout 30mins on speed setting 7)
Upper body work out
Tuesday
warm up on bike
4mile jog (usually bout 30mins on speed setting 7)
Lower body work out
Wednesday
warm up on bike
4mile jog (usually bout 30mins on speed setting 7)
Thursday
warm up on bike
4mile jog (usually bout 30mins on speed setting 7)
Upper body work out
Friday
warm up on bike
4mile jog (usually bout 30mins on speed setting 7)
Lower body work out
Saturday
Free
Sunday
Soccer/GAA(well if you call sitting on the becnh playing gaelic!)

I go to the gym in phases. I give it socks for a month or two and nothing happens and it kinda winds down for a week or two and then I'm at it again.

My diet (most days) is decent.
Weatabix for breakie (3 biscuts)
Bananna for mid morning snack
either ham cheesse and coldslaw or tuna&litght mayo sambo for lunch with a yorke & pear bananna or some other fruit.
Another snakc before gym usually bananna and pear.
After gym its an isotonic drink&nutri grain.
For dinner its what ever the mam cooks which is usually decent ie healthy enough.
A lot of the time i wouldnt eat dinner till 8:30-9 and I'd go to bed round 10:30-11 just to let dinner settle.
I'd drink 6-8 pints a week at the most.

Does any one have any ideas of where i'm going wrong? Any adive would be more than welcome.

joc_06

1 - Get your body fat measured somehow and go back in a month or so and get it done the same way with the same person measuring.
2 - Take some before photos. and after in a months time
3 - you're overtraining. 3x a week is loads for weights. Maybe do Mon, Wed, Fri in gym. use tues and thurs for active recovery. do you're jog + stretching or swimming on those days.
4 - Diet seems clean but be more precise in terms of amouts. Figure out caloric needs per day and how much you 're getting. There are online calculators for this
5 - What weight training are you doing? What intensity? Sets? Reps? Weight? Rest time?

godtabh

I have a book call Fitness Weight Training by Baechle and Earle on which I base my weight training on.

It recommends 2 days on with a rest day in the middle for the programme I am doing (strength training)

I would start off on a low weight do 10 reps increase weight and reduce the reps. So it would go 10 8 6.

I’m not sure how much the weights them self’s way. There are no markers on them in the gym I go to. They are the Precor cam and pulley weights. Usually goes 10,11,12 blocks ( I think its 25,27.5,30kg) and increase every two weeks.

A friend told me that this is a good weigh to drop weight. The toner you are the quicker you burn fat.

I'll try and figure out in detail the food stuff later

Mighty_Mouse

tuna&litght mayo sambo for lunch with a yorke

your eating a roll with a bar of choclate for lunch, plus a heafty mammys dinner of probably a bucket of spuds or something.

Eating too late - dinner just sits in your stomach

Also you need to check your weight and track it to lose weight. Follow BMI or something. At the end of the day your not an olympic athlete so dont worry about muscle

Also if your still not working. Get a note book and track everything you eat for a month. Then use WW points or calories to see where your going over.

10/10

First off, you are overtraining, you need a day off.

I can give you my workout (I lost over 40 kilos with that workout in 1 1/2 years)

First of FOOD, most important is to eat small meals over the day, plan your meals in advance, I have all my Rice and Oatmeal packed in advace in small plastic bags weighted so i know one plastic bag is excactly 100 g of what ever.
Chickenfilets are very good low on fat and high in protein.
Be careful with Tuna, because it is high in mercury.

Here is what I eat a day:

07.10
NO FOOD

09.00
First meal containing of:
100g Oat Meal
2 FULL eggs (don't mind the extra fat you need it over the day)
1 Banana
1 Scoup Protein Powder (I recommend 100% Whey)

12.30
Sec meal containing of:
100g Brown Rice
1 Chicken Filet (grilled on a george forman grill the day before)
1 Thomato

15.00
Third meal containing off:
100g Oat
1 Scoup of Protein Powder
1 Apple

17.30
Weight Training

19.00
4 meal containing of:
1 Head of Salad
1 Can of Tuna
1 Thomato
1/2 Onion

2 Table Spoon Cold Pressed Olive Oil
3 Table Spoon Black Vinegar
Salt
Pepper

20.00
Last Meal containing of:
1 Low fat cottage cheese mixed with 1 Scoup of Protein Powder, this is slow digesting Protein and will help you not getting into a catabolic state over night.
(You get the low fat cottage cheese cheap at Aldis)

MOTIVATION:

Regarding foof motivation is the hardest on the weekend, you have time to think and go places you should not go, keep yourself occupied at all times, most people including myself get cravings for the wrong stuff when they get bored.
If you have the tendancy to buy crap food at work as in Cola and Sandwiches, well don't take any money with you for a wile and you will see how easy it is after a wile to say no.

Always prepare your food in the evening before bed, you make a commitment right there saying I will NOT eat **** today.

CHEATMEALS:
Have a cheatmeal (MEAL not a cheat day) once a week, I keep my cheatmeal realtivly clean, I buy frozen fuit at super valu and mix them with milk and Protein Powder in the blender, when i blend them it's like Ice Cream hmmmm
Do not go to Burger King or any other Fried Food haven, it's all **** and crap for you anyways.
Better have something of value, Food Emporium a istanbul mix or what ever.
Make sure you do NOT make it a cheat DAY, only one meal.

CARDIO TRAINING:

Morning Cardio is best if you want to loose weight/fat fast and effectivly:
Best ist if you combine Cardio with weight lifting.

Here is what I do and it seems to work for me:

Morning Cardio on an EMPTY Stomach:

5 min warmup
15 min HIIT (look up HIIT it's a way of doing your excercise more effectifly specialy in the morning)

After that I wait for another hour before I eat, this is no good if you want to bulk and get a lot of muscles fast, but it will help to get shredded.

WEIGHT TRAINING:

If you are new to Weight Training, than take it easy, a full body workout (light) at the beginning is best to start with.
Best is to jump over your own shaddow and ask as much questions as possible before you attend weight lifting, if you think weight lifting is easy you are wrong, it is VERY hard to do right.
You will look like a tool if you do excercises wrong, and where I go weight lifting the serious guys NEVER think you are enoying when you ask questions.

Before I started lifting seriously I read EVERY bit of information on www.bodybuilding.com forum I could see. (this is the best page/board Fitness
and BBing related ever.

Get a training partner asap, this will help you to get motivated and go to the gym evern if you don't want to, after a wile NOT going to the gym is not an option and you feel grumpy if you had not your workout a day

Here is my trainingspartner and my own Trainings plan:

Monday:
Chest and Biceps:

Thuesday:
Legs and Abbs:

Wednesday:
OFF DAY

Tuersday:
Back and Traps

Friday:
Shoulders and Triceps


If you need more info PM me