I need some advice

[Big_Red]

Hi there! I found this website and think it is totally the best! Sounds like everybody on here knows a lot too. So I hope that I can get some advice on where to go with my training.

I have been training for several years but I have never reached my goals. I tried the Body for Life thing for a while but for some reason I don' think it works for me. I am currently at 128-130 pounds and my bf is 19%. I would like to see that go down to 15%. I lift 3-4 days a week and try to do cardio 3 times a week. I live on a ranch and I ride horseback almost every day pretty hard, so its not like I don't do any thing. But it is hard to get that extra cardio in. For some reason I always get interrupted. I am seeing some muscle definition in my upper body and a little in my lower body. I just don't know where to turn to next. I have tried lots of different things and I am ready to acheive my goals! Does any one have any advice at all. I realize this is pretty vaugue but its a shot in the dark! I AM DESPERATE! I love to lift weights but I am tired if spinning my wheels!

[The Azn Oak]

How is your diet like ?

Try & Write it down in the following format -

Meal 1 - Oatmeal, eggs, etc ...

Meal 2 - Chicken & Brown Rice with olive oil dressin, etc ...

etc ....

[luvmypt]

What does your training routine look like?

[Big_Red]

This is what I am currently doing:

Legs:
Squats 4 sets with barbell
12 reps @ 40#
10 reps @ 45#
8 rep @ 50 #
6 reps @ 55#

Sometimes I superset these with lunges or step ups using the same rep range with weights being in between 15-25#

Hamstrings
4 sets of deadlifts and good mornings
same reps as above

Biceps
Alternating curl
3 sets of 10,8,6,
ez curl bar ""

triceps
lying extension 10,8,6 reps
kickbacks or close grip bench press 10,8,6

Chest
This is what I started this week
bench press 10.8.6
flat bench fly "
incline press ""
incline fly""

Shoulders
SHoulder press 10,8,6,
side lat raise ""


Back
One armed DB row
BEnt over row


I just recently went to 3 sets this week/ But this is pretty much what I do.

I do tae bo for cardio
My diet could be a little better. I don't always have time to eat all the meals I need to and I wonder If I eat too much/ I am just confused. I don't have any one around here to go to for advice!

[The Azn Oak]

<blockquote><font class="small">posted by Big_Red:</font><hr />My diet could be a little better. I don't always have time to eat all the meals I need to and I wonder If I eat too much/ I am just confused. I don't have any one around here to go to for advice!<hr /></blockquote>

You have us /forum/images/icons/grin.gif

Please post your average day's diet if you could, since most gains come from proper nutrition as opposed to the training aspect

[Big_Red]

This is a sample of what I eat during a day

1 egg with 2 whites, 2 pieces of whole wheat toast.

protien shake made with skim milk

salad with grilled chicken, ff cheese and low fat dressing(just a drizzle)

apple with peanut butter or maybe some more egg whites with a WW tortilla

Steak, salad, potato (sweet or regular) and accasionally some steamed broccoli or green beans

If I get this last meal in it is usually a shake before bed.

Who knows, I am so confused right now that even the things I know I am doing right don't seem to be working.

[The Azn Oak]

Figured your diet was to blame /forum/images/icons/tongue.gif

Here's are some points -

1 egg with 2 whites, 2 pieces of whole wheat toast.

Although the toast MAY seem like a good idea it isn't. It is high GI (glycemic index) and a high GI carb raises insulins a lot and fat can't burn in the presence of insulin hence we avoid high GI foods like bread since it is over-processed and most of the nutrients are lost &amp; toasting it makes it worse

In short, your eyes see toast but your brain sees SUGAR !! (glucose)

The ideal carb for breakfast is grapefruit or oatmeal (regular not instant)

Eggs are good, but you need more. Perhaps 4 whites and 1 whole egg.

For a fat source, you could have some PB here

protien shake made with skim milk

Milk has lactose (a sugar, we don't like sugar) and as before raises insulin levels.

A point to note, Protein although great is almost useless in the absence of fat and/or fiber. What happens is your body needs energy which is can only get from carbs or fat. Protein is used for rebuilding new cells and repairs, etc ...

BUT since there isn't enough fat or fiber present in the shake your body has no choice but to somehow get the energy from your protien. It'll convert the protien at up to a rate of 53% into glucose (I won't begin to tell the horrors of sugar) so it's a waste of your protein and might create fat gain.

A good protein shake here would be -

1 scoop whey, 1 tablespoon flax oil (cold pressed, organic) &amp; 1 apple blended together

salad with grilled chicken, ff cheese and low fat dressing(just a drizzle)

Again, it's a good meal but DON'T BE FAT-PHOBIC

The salad &amp; chicken is good, now if you could add some olive oil dressing (1 tablespoon olive oil, a little onion and 1 teaspoon vinegar) it'll taste much better and work better for you /forum/images/icons/laugh.gif

apple with peanut butter or maybe some more egg whites with a WW tortilla

I see no fish for the day, perhaps some tuna or salmon ?

The salmon has enough fat by itself, whereas the tuna you can add some mayo.

Carbs wise, some brown rice would be super /forum/images/icons/smile.gif

Steak, salad, potato (sweet or regular) and accasionally some steamed broccoli or green beans

Sweet potato would be better than regular is possible. Again no fat /forum/images/icons/frown.gif

If I get this last meal in it is usually a shake before bed.

Okay, shakes are good at nite but make sure its made out of -

1 scoop whey (protein)
2-3 tablespoons whipping cream (not the stuff in a can, its in the freezer section next to other creams) for fat
2-3 strawberries (fiber)

Now you're set to lose weight /forum/images/icons/grin.gif

Remember you are increasing fat , so you'll need to lower carbs slightly (don't go below 100g) and you'll be fine

[Big_Red]

WOw! THanks!
I thought I was doing so good. But i have to say I am even more confused. I was going by that Body for lIfe thing for so long, but like I said, it wasn't working. I didn't give up but I wan't getting anywhere.

I don't really like brown rice but maybe I can choke it down. I use olive oil quite a bit but never tried flax.

Have you heard about the Body Rx program? He incorporates ALOT of fiber in that diet and it makes sense. I just don't know where to go from here. I am wondering if I have the willpower to eat the way you described. If I could ever get it down maybe I could do it.

Thanks a million for your input!

[The Azn Oak]

<blockquote><font class="small">posted by Big_Red:</font><hr /> WOw! THanks!
I thought I was doing so good. But i have to say I am even more confused. I was going by that Body for lIfe thing for so long, but like I said, it wasn't working. I didn't give up but I wan't getting anywhere.

I don't really like brown rice but maybe I can choke it down. I use olive oil quite a bit but never tried flax.

Have you heard about the Body Rx program? He incorporates ALOT of fiber in that diet and it makes sense. I just don't know where to go from here. I am wondering if I have the willpower to eat the way you described. If I could ever get it down maybe I could do it.

Thanks a million for your input! <hr /></blockquote>

SLOW &amp; STEADY DOES IT

Secondly, Although BFL and such like are good programs. They are for BEGINNERS, to grasp basic concepts and such like. <font color="red"> There is no such thing as the ideal diet. </font color> I can only give information and ideas and it's up to you to find what works from the choices given, and even find new ideas.

What I am trying to make you realise is that we need a good combination of protein/fats/carbs in our diet.

The ONLY thing we don't need in our diets is SUGAR. Our bodies have no use for it (perhaps the exception of post w/o)

Protein for repairs to our body from w/o's and preservation of LBM

Fat for energy

Carbs for brain processes

This makes it easier for your body to process bodyfat for energy

Lastly, your water intake should be a gallon per day MINIMUM.

[The Azn Oak]

Oh ya, and ....

Brown is REALLY good for your body. Just learn to live with the taste.

Flax oil contains loads of good fats. It tastes horrible but is alright with shakes

[CoLDTuRKeY]

Good advice but I have a question...
What about hommade bread? My mom makes the stuff all the time and I love it. Ill take it over super market bread any day of the week.
And yes like he said a gallon a day minimum. When I worked construction this summer for a month a was drinking 2 gallons a day. Even if your a sedentary person its extremely important to drink water all day.
And as far as the rice goes you can try different things to make it taste different. Chop up an onion and throw it in there or try different seasonings but try to avoid putting salt on it.
Ive never been one for protein shakes or different supplements so I cant help ya there.
And you should also buy some vitamin pills because its very hard to get the RDA for each vitamin just from your everyday diet.
And lastly, welcome to the board.

[Big_Red]

I have another question.
My energy levels are really low. It seems like I can't get enough sleep and I am so tired all the time. I know diet has alot to do with it. What do you think?

I am having steak, a sweet potato anf salad w/olive oil for dinner. Pretty good huh?

[Krukker]

I had the same question about homeade bread - if you make it, know what's in it and are all natural, low GI ingredients w/no sugar wouldn't that be ok??

Re Flax oil - Remember NOT to cook with it!! It's for shakes, salad dressing, etc only.

Also, the 2 ingredients that have ZERO nutritional value to humans are sugar and white flour...so keep that in mind when choosing foods!

Just some random info /forum/images/icons/laugh.gif

[The Azn Oak]

<blockquote><font class="small">posted by Big_Red:</font><hr /> I have another question.
My energy levels are really low. It seems like I can't get enough sleep and I am so tired all the time. I know diet has alot to do with it. What do you think?

I am having steak, a sweet potato anf salad w/olive oil for dinner. Pretty good huh? <hr /></blockquote>

The meal is good

Energy wise, it could be done to loads of things.

Mental Fatigue ? Too many carbs ? Stress ? etc ...

When was the last time you took some time of lifting ?

http://www.plauder-smilies.de/party/luxhello.gif Superb advice Oak! Listen to Oak Big_Red, he's got it down pat!

Your tiredness and low energy levels I can relate to. I know that for me, once I started eating every 2-3 hours, got rid of all the high glycemic carbohydrates, and started taking more vitamins, like extra B vitamins and Beverly Liver tablets, my energy level and tiredness improved. I also found that once I got on a set routine my tiredness improved. I used to work shift work and I was ALWAYS tired! Now it seems like when I get tired it is more like tired, exhausted from working out tired so then I sleep like a baby at night. I don't have a problem staying awake during the day anymore like I used to. Not sure for you, but I'm trying to throw some ideas out there for you. I know how frustrating it is, I put up with it for many years!

[Annam54]

OHHHH....you said the magic words!!! TAE BO..so you do that eh! I am the biggest tae bo fan out there I think...I do it home, using the Billy Blanks tapes, and usually right after my gym workout. I'm curious to know about your tae bo interests/habits? I go for about 3-4 times NOW a week...any feed back from you would be awesome...ciao /forum/images/icons/grin.gif

[Big_Red]

I love Tae Bo! I have several tapes. I got the 8 tape thing off of QVC and I have the get ripped series also. I don't get to do it as much as I would like to. About the only way I can get through the whole tape ios to get up @ 4 am. Ultimately I would like to get so good at it that I caould just do it on my own. It is about the best cardio I have found and would like to stick with it FOREVER! What about you? Tell me about how you fit it in and your goals.


Vivienne

[Annam54]

Alright!!! That's my girl! /forum/images/icons/grin.gif
I am happy to hear you enjoy it so much! I love it. I began when i was about 18, with the basic and advanced tapes, then just used the one advance tape 4 times approx. a week. It was the best cardio work outI found. Although I have been doing it for years, I am not RIPPED like a few of the girls in his videos /forum/images/icons/smile.gif but I feel amazing overall, in my mind and body. It's a great feeling...
Actually just recently, I bought his new get ripped series as well! I like them, man theyre difficult though, but no pain no gain right! It is funny b/c a lot of my friends are like "thumbs down" to Tae Bo...thinking it doesnt work that much. Anyway, let me know how you are doing with it...4 am huh! wow...brave! I aim for after the gym, being about 7pm at night, that way the rest of the evening I am relaxed etc.
great to hear from you! [/list]