I need help

[cogz66]

i have been a lifter for years, i was a football player and now i am done, i have a background in powerlifting, but i hate my body i DO NOT care anymore about my 600 pound bench i need help nutritionally, in the gym how many days sets reps and cardio and abs, i need it all please help a brother out i am on my last straw

 

[cogz66]

pic

here is a pic i am 23 years old i am about 295 6 feet tall here

 

[skinny23]

get a personal trainer...

in addition to whatever advice you get here, get a personal trainer as well.

if you are serious about wanting to improve yourself, you cant get every you need by asking online. Virtual reality aint gonna do it all for you. You must get a good, experienced, trained, personal trainer. AND be willing to spend some $ for it.

Make sure you let any trainer know all you needs (diet, etc).

Good luck pal!

Sk23

 

[Pumped78]

post up what your current diet looks like, and we can take it from there

 

[optimalbalance]

Why pay for a personal trainer when their free here. I'd say you can get more advice and attention right here.

 

[cogz66]

a basic day consists of 6 egg whites with a little shredded cheese in the morning with half a cup of oatmeal
Lunch is usually a 2 cans of tuna and whole wheat bread or ground beff in a tortilla wrap, drained of the fat
Dinner is a salad and then whatever, it really isnt a set thing

I only drink water and maybe one or two protein shakes a day with skim milk

 

[jaywooly]

I disagree with the personal trainer idea. The only people who need a personal trainer are people who don't know how to train and need to be motivated by someone else. Diets are just as hard with a personal trainer, it's just usually they'll give you a guideline.

First a consistant diet is gonna be key. One thing that's really helped me lose BF is cutting my carbs way early. I cut at ~3:00pm. Step up those protein shakes, good that you're using skim milk.

I'm a firm beleiver that resistance training in abs is key. Work them just like you would any other muscle. But you can work them as hard as you want, your diet is what's going to make them show.

What are you doing for cardio right now?

 

[cogz66]

cardio is usually 20 to 30 minutes either bike or treadmill, i have tried eliptical machine but it hurts the knees, i try and do this before i lift

 

[cogz66]

mind games

After so many years of powerlifting and changing lifting routines it is like i dont know what im doing anymore, and i think that feeling that way is what is keeping me from staying strict with diet and cardio, also not having much money makes it difficult to eat healthy

 

[cogz66]

here are some more recent pics

 

[Crazymank]

Its really easy, you just have to be in the right mind set.

1 hour of cardio every day, Low carbs, high protein.

Do that, dont expect real results for the first couple months....

Now, If I could just listen to my own advice....lol...

 

[da_Fonz]

I would first say you need to up your meal frequency, second i dont see fiberous veggies in there so add them brocolli, aspargus, green beeans, spinach. Thirdly, i sound like a broken record but where r your EFA's (essential fatty acids). I suggest adding hemp oil in with 2-3 meals that are protein meals, dont take it with carbed meals. You also need ot hit the cardio for mjjore than 20-30 minutes if your hitting it by itself. Its gonna take that long just to start to burn fat, so up it to 45 minutes and eventually add interval cardio sessions in there. Thats about it for now.

 

[cogz66]

so what anout supplements i have heard good things about redline liquid and i take the eca stack, but only before the gym , should i do it three times a day; and when it comes to protein how many grams are we talking, some have told be to back off a little like 200 grams so that i dont get bigger

 

[da_Fonz]

i wouldnt drop to 200grams a day, personally i never drop below 1.5 grams per lb of bodyweight. When you diet down your doing to want to take in protein to keep yourself satiated as well as keep as much muscle as possible. I would say for supplements, take a soild EFA, mulitvitamin, multimineral, cranberry extract, B complex, antioxidants, and plenty of water. You need to focu on the basics before you worry bout everything else.

 

[optimalbalance]

cogz, by your size I'd go 250 grams protein (or more), 62.5 grams of carbs, and 62.5 grams of fats per day. I'd lift 15, 12, 10, reps 4-times a week. And I'd cardio 45 minutes a day 5 days a week. Cardio after you lift. Follow something like this and you'll be in pretty damn hard, much leaner shape in about 6 months. From your pics you may consider loosing about 30 fat lbs. as a target. The 250/62/62 above will be the key to cutting and getting harder. This diet won't be easy but it will work. Unless you have a tough time with appitite, I'd skip the fat burners. Also don't through out your powerlifting movements, just blend them in a few times a month. Good luck.

 

[Chaps]

I'd say do 2960 calories, 444protein, 74 carbs, 98 fat. This is diet is 60% protein, 10% carbs and 30% fat, the key is to get all of the fat from good sources like natural peanut butter and hempseed oil, this should keep you testosterone levels nice and high so you may maintain and even build muscle on this diet. Also all the carbs are to be takin in Post-workout only, so something high glycemic like Gatoraide. Also increase your meal frequency, think of it this way, for every meal you eat your metabolism gets a little kick in the ass to speed up, more meals= faster metabolism. Also high protein is a must when dieting to maintain muscle mass, muscle burns calories and keeps the fat off. Don't look at the scale look at the mirror, some people are too concerned with the numbers on the scale and end up dieting off alot of hard earned muscle. Now i suggested 444g's of protein yes that is alot but you have to keep in mind how much energy (calories) your body uses up when digesting protein, so for every gram of protein ingested 30% of the calories get used up JUST in digest, neat huh. Cardio should be done 5 days a week week on an empty stomach apon waking, take your e/c/a stack before the cardio. When doing the cardio keep it to a powerwalk, this should tap into your fat stores and help you to maintain muscle. If i were you i'd continue to train similar to a powerlifter with the big 3 lifts being the mainstay in your program, these lifts are EXCELLENT for building muscle and boosting your body's hormones. Just split up your body parts more eg.


Monday: Chest/Biceps/Abs
Tuesday: Legs/Traps/Calfs
Wednesday:
Thursday: Shoulders/Triceps/Forearms
Friday: Back/Abs

Keep a log of your weights and try to progress every week. Keep the reps at 8-10 for all exercises except for Bench Press, Squats and Deadlifts which can stay at 5.

 

[saudades]

I think one of the points everyone is trying to make here is essentially this:
If you cut calories too low, your body will try to store everything it can get. You have to be eating a number of calories just below the figure need to maintain what you have--that includes figuring your BMR (basal metabolic rate). You'll also want to keep most of the calories coming from the protein/fat side and keep carbs to a minimum. This is all in addition to your training. When you get the diet in check along with your training, you will lose the fat. Make sure you're dedicated to it because it will take some time to achieve the results you want--make it a number one priority.

 

[cogz66]

the advice is great guys it is definetely put me in the right direction, i will keep you posted on progress, and if there are any other suggestions keep them coming

 

[cogz66]

see this is where the big problem is should i go with a six to eight rep range or should i go for 12 to 15 and should i do it for all exercises or just supplementals and do the core lifts 6 to 8

 

[saudades]

I'd keep it core lifts, and possibly 8-10 rep range.