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I originally wanted to take off from working out for 4-6 weeks to let my joints have a break. Well it's now going on 12 weeks since I've been in the gym and my abs are gone. I've been doing nothing but working, eating, and drinking. What I'm going to do is continue my original diet which I put together based on the information found on this site and just drop 500 calories a day. My question is my workout program. I don't know wether I should do more a cardio type workout where I focus on high reps low weight with little rest in between sets or heavy weight and low reps with a couple days of cardio.
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Generally, if you're goal is to lose weight, then cardio up to 6x/wk and 10 - 12 rep, low weight, 60 sec rest lifting up to 4x/wk.
Diet will be extremely critical to your progress.
Post up a routine and diet you think will work for you, and then we'll have something to work with. -
My original diet before I took a break. 6' 190lbs probably around 15%bf
Meal 1: 2 scoops protein & 3/4 cup oatmeal
Meal 2: 1 4-6oz chicken breast & 3/4 cup oatmeal
Meal 3: 1 4-6oz chicken breast & sweet potato
lunch
Meal 4: 2 scoops protein & 1/2 cup oatmeal
pre-workout
Meal 5: 2 1/2 scoops protein & 60g dextrose
post-workout 1
Meal 6: 2 chicken breast & 3/4 cup oatmeal
post-workout 2
Meal 7: 6 whole eggs or 1 cup cottage cheese
bedtime
I figured I would drop the 500 calories off this diet. I eat the same thing everyday.Last edited by rowdy26; 11-07-06, 03:19 PM.Comment
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Stick with 6 oz of meat in your meals...Originally posted by rowdy26
Make your pre-workout meal a whole foods meal and make sure you're done eating it at LEAST an hour and a half before working out....
Cut back on the whole eggs - maybe 1 or 2 whole eggs with 4-5 egg whites (you're NOT bulking and your fat ratio is pretty high with the chicken etc added in there)......
A 40/40/20 split works good for me but as I cut calories I change it accordingly (to a 45/35/20 to a 50/35/15 to a 55/30/15 to a 65/20/10 etc)....Comment
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