New Member...50lbs lighter, now to get stronger!

[Keyhole]

Well I am new here and already this site is great since it is one of the few forum boards not blocked at my work

I'm 26 years old, 6'0", 188lbs and if I had to guess I would say my body fat is in the 14%-16% range.

I began dieting late in the summer when I tipped the scale at 240lbs. I've managed to lose over 50lbs so far and I look and feel 100% better than before. My goal is weight is ~180lbs give or take a few, but my new goal is to become stronger and more toned.

I currently workout 6 times a weeks. 3 days of cardio & 3 days of lifting. I am on a calorie deficient diet and will remain on that for another few weeks until I reach my goal weight. When I reach my goal weight I will have a decision to make. Try to add muscle without adding weight, or cut down to 170lbs and add 10lbs back as muscle?

I'll be putting together a new diet plan over the next few weeks to use while I am trying to add muscle. Beyond eating clean, here are the supplements I plan to use and when. If you have any suggestions for other supplements, when to take them, or why not to use a particular supplent, your help is welcome!

ON 100% Whey Protein - After workout. Any other time to take this as well?
Casein Protein - Before bed, perhaps in the morning?
NO Xplode w/ Creatine - Before workout
L-Glutamin - Possibly use this as well, but probably not at first.

I won't be trying to gain weight, so I plan to use a maintenance calorie level of 3000-3300 calories. I have grown accustomed to eating clean and will continue that during my muscle building. I plan to eat about 1.5 grams of protein per pound of body weight. My diet will be split basically 40% carbs, 30% protein, 30% fat.


All suggestions are welcome and I'm sure I'll be seeing you on the forums!

[NiteHawk]

Welcome to the forums keyhole.

[UK Lifter]

Hiya keyhole welcome to the forum. Why are you so determined to stay at 180lbs? If you did manage to get to 190lbs at around 12% BF what's so wrong with that . Just go with the flow mate. It's a high BF% that'll make you look fat not 10 more pounds of quality muscle. I would up your carbs to 50% and lower your fat to 20%. Don't get too carried away with supplements. You don't need anything more than a quality protein supplement and a multi vitamin to help you reach your goals. Most people use creatine to help increase their muscle mass which doesn't seem to be one of your priorities at the moment so i don't see the need to use it at this time.

Your diet is obviously working and you've made some great progress so far, so keep up the good work!

[virus]

Glad that we can hopefully educate and entertain you whilest at the work and maybe whilest off the job?


None the less, welcome.

[Keyhole]

The reason ~180lbs is my goal is because I do a few things that my weight factors into. Specifically riding/racing dirtbikes and street motorcycles. Typically over 180lbs and a 125cc 2-stroke may struggle getting up hills on trails.

I also play flag football, softball, and basketball and would like be as quick as possible. I actually wouldn't mind being lighter than 180lbs, but I begin to look pretty gaunt any lower than 175lbs.

[Keyhole]

Would adding a protein supplement while I am cutting weight have an adverse effect on my fat/weight loss? Or would this be something that would benefit me because I am lifting 3 times a week?

[jlozan84]

You def don't want to up your carbs to 50%. Actually, 40% is too much IMO for cutting weight. Just reduce your carbs to before/after lifting. Other than that, get strictly protein and some healthy fats.

Post up your diet / training routine in more detail.

[Keyhole]

My diet is nothing scientific...but a typical day goes like this.

Breakfast - Whole wheat english muffin w/I can't believe it's not butter spray. 1 cup dry Cheerios. One-A-Day Mens multi-vitamin

Mid-Morning - Cup of soup or beef jerky

Lunch - Sandwich on whole wheat w/mustard. Or garden salad w/ grilled chicken

Pre-workout - Honestly I usually don't eat anything here. Occasionally I'll have some jerky or vegetables

Post workout/Dinner - Typical dinner would be grilled chicken, steamed vegetables, maybe brown rice.

I drink about 8 bottles of water throughout the day. Friday and Saturday I usually go out to eat, but make good choices. Lean steak, seafood, etc...


My cardio consists of the elliptical machine 3 times a week, Mon/Wed/Fri. Two 35 minute sessions and one 45 minute session. I used to run but got severe shin splints, so I am on the road to recovery with that.

My lifting schedule is 3 days a week Tue/Thur/Sat. Tue/Sat upper body and Thurday day lower body with a 20 minute cardio session thrown in.

Upper Body:

5 minute warmup on elliptical
Lat Machine Pull Downs 1x20 – 1x15 – 1x12
Single arm dumbbell rows: 1x15 – 1x12 – 1x12
Dumbell Shrugs: 1x15 – 1x12 – 1x12
Bench Press: 1x15 – 1x12 – 1 x8-12
Incline dumbbell press: 1x15 – 1x12 – 1 x10-12
Dumbbell press: 1x15 – 1x12 – 1 x10-12
Military Press: 1x15 – 1x12 – 1 x12
Standing barbell curls: 1x15 – 1x12 – 1 x12 – 1x10
Lying triceps extensions: 1x15 – 1x12 – 1 x12 – 1x10
Abdominal crunches: 3x20-25


Lower Body:

Leg Extensions: 1x20 1x15 1x12
Leg Presses: 1x15 1x12 1x12 1x10 (Switching these to squats)
Leg Curl: 1x15 1x12 1x12
Seated Calf Raises: 1x25 1x15 1x15 1x12
20 minutes elliptical


My diet certainly needs to be revised when I stop losing weight.

Also I will probably change up my lifting program to something with less reps, more weight.

[Keyhole]

Any opinions on my current diet and workout routine?