I am looking for any and all help. 36 years old 187lbs 5’10” I started going to the gym about 2 years ago. I will admit when I started going I did not know what I was doing. I feel as though now I have a good nutrion have a solid workout plan. I see very little change and feel completely helpless. I do not know what I am doing wrong. Please help. I started at 210lbs went to 178lbs in about 3 months, now I am at 187lbs. I see no muscle tone and carry allot of weight around my stomach. I look fat and bloated around my mid-section and chest, the rest is skinny. I go to the gym every other day Monday through Sunday. I start at 4:20 am and go until my workout is done, it usually takes me around an hour to an hour and half. Supplements I take N.O. Explode 2.0 30 minutes prior to going to the gym. While in the gym I drink AminoX mixed with water. After the gym I drink a muscletech protein shake mixed with 2% milk (around 47 grams of protein). After the gym I also take 5 grams of Creatine Monohydrate mixed with orange juice or grape juice. I take two multivitamins and one fish oil capsule. Nutrion Breakfast: Four scrambled eggs One cup of Instant Oatmeal One Banana Snack One: An Orange or other piece of fruit Lunch: Baked chicken breast or Baked Tilapia Spinach Brown Rice Snack Two: Peanut butter on whole wheat or protein shake Dinner: Whatever the family is having. We eat no fried foods, Fast foods, and I consume no alcohol or soft Drinks. Throughout the day I drink one gallon of water. I walk at a brisk pace for 5 minutes on the treadmill before each workout and stretch for about 5 minutes. Day One and three I do 10-20 minutes of HIIT cardio on the elliptical (30 Second slow\30 Seconds fast). Day two and Four I do abs (weighted crunch machine 3 sets of 20 at 60lbs, Roman Chair leg raise 3 sets of 10, Weighted inclined sit-up with a 25 lb plate. Workout Day One: Barbell Bench press Incline Bench Press Decline Bench press Dumbbell Fly Dumbbell Pullover Pec Deck Tricep Press Down Tricep Dip Tricep Extension Rope press Push Ups Day Two: Lat Pull Down Bent Over Barbell Row Seated Row T-Bar Row Pull Up Standing Barbell Curl Seated Dumbell Curl Preacher curl One Arm Concentration Curl Standing Cable Curl Lat Pull Down Bent Over Barbell Row Seated Row T-Bar Row Pull Up Standing Barbell Curl Seated Dumbell Curl Preacher curl One Arm Concentration Curl Standing Cable Curl Day Three: Military Press Lat Raise Front Raise Dumbell Press Shrugs Upright Row Machine Press Upright Row Machine Press Day Four: Squat Leg Extension Leg Curl Seated Calf Raise Standing Calf Raise Squat Leg Extension Leg Curl Seated Calf Raise Standing Calf Raise
Help!!!!!! Re check your workout routine, lots of double in there. Example : Bent over barbell row,squat.............. to be honest there is no structure. It seems like you plan on doing every exercise known in the weight lifting world.
Help!!!!!! How many calories are you eating per day, and how does that number relate to your maintenance calorie level? How many grams of protein and fat are you eating on daily basis? Your 'routine' has no real structure to it, and contains far too many redundant isolation exercises.
Help!!!!!! I eat around 2800 cals a day I try to consume around 175-180 grams of protein. Not sure even how to get the fat?
Help!!!!!! What is your goals ? May I suggest either Starting Strength, Strong lifts or All Pro's beginner workout. EDIT : Just saw your post regarding fats, that is easy, just google for it. But avocados , nuts / seeds, olive oil is a good start.
Help!!!!!! First of all it would be nice to see how many sets of each you do with how many reps, but overlooking that I would say maybe you should take a look at if you are overtraining or not. Do you give yourself enough time between muscle groups? When you lift it appears you are trying to bodybuild. I would suggest you get a workout schedule and stick to that for a while. Work for the pump, know that when you leave the gym you have achieved what you went thier for. Dont overtrain at the same time.
Help!!!!!! I try to do a warm up set then I do 10 reps 8 reps(at higher weight) 6 Reps(Heigher weight)
Help!!!!!! I Would like to gain muscle and loose body fat. I appreciate all of the help. I had never worked out before I started a year and half ago.
