trying to lose some fat on gut

[odom311]

hi im new to this form an i been trying to lose weight im 6'1 257lbs . trying to get down to 240 , an been back working out for around four months work out one day the tread mill the next walk around 4 miles every other day. heres my new program , was doing full body work outs started at 250 an gained seven pounds

Monday: Quads/Hams/Calves

Squats 6 sets of 10
Leg Extensions 3 set of 10-15
Leg Curls 3 sets of 10-15
Standing Calve Raises 3 sets of 12-20

Tuesday: Cardio,abs 3-4 miles

Wednesday: Biceps/Traps/Back

Standing Barbell Curls 6 sets of 10-15
Dumbell Curls 3 sets of 10-15
Concentration Curls 2 sets 0f 10-15
Shrugs 3-4 sets of 10-20
Wide Grip Pull-ups 5 sets of 12 (on total gym so it helps you do it alot but still feel the work out)
bent over row 3 sets of 10

Thursday: Cardio,abs 3-4 miles

Friday: Shoulders/Triceps/Chest

Wide Grip Barbell Press 6 set of 10-15
Thin Grip Barbell Press 3 sets of 10-12
Tricep Dips (off the side of the bed)
Upright Rows 3 sets of 10-15
over head press 3 sets of 10-15

Saturday: Cardio,abs 3-4 miles walk

Sunday: Rest,

*Abs are done on cardio days
drink a gallon of water aday just stop smoking,an drinkin

im trying to watch what i eat .dont drink sodas,kool aid ,(just water) (well a diet coke atleast twice aweek).........never done steroids cus i cant find it , im 27 was really into working out around 21 to 24 till i fell at work on a pipe an hurt my chest an shoulder bench was 300lbs, arms 18 inch, was great shape ,stop working out an now i have some fat an want to lose an get my abs back out never miss a work out just want to get back in shape fast .. please comment an tell me the best way to do it. or tips anything

[Scrumhalf]

How many calories do you consume? What is your maintenance calorie level? Figure that out first. Then, clean up your diet and shoot for under your maintenance. Keep your protein high and maintain muscle.

[odom311]

dont really count my calories just eat every three hours, bout to start.
but dont really know to figure out my maintenance calorie level the last 6 months been a stay at home dad but just started back looking for a job an im a carpentor going to try to find a thing to help me figure this out,all ways was trying to gain weight this is my first time trying to lose .i used to eat every thing that wasnt tied down

[Bouncer]

its all in the diet. everything else is secondary.

list your diet of what you eat per day.

[odom311]

meal 1 wake up i take my fish oil,cla, protein shake25 grams,muti, vit c an a fat burner for energy then i make oat meal around a cup,plain

meal 2 3 hours later chicken breast with green beans,brown rice

meal 3 3 hours later protein shake then work out or walk

meal 4 protein shake with bananna then eat chicken or what ever they have cooked, steak,shrimp,crawfish stew,ground meat,with brown rice,beans but dont pig out eat small
then maybe a protein bar , befor i go to sleep

i take fish0il with every meal,havnt been writing every thing down but i dont eat junk food bread or white rice, i watch my salt intake in my diet im losing weight but just lookin for more input, pants are getin big an i still weight 257 . just started back with free weights was on total gym sucks , curl 90lbs 6 sets of 10 -12
i started back real light on the bench im doing 155 6 sets of 10-15 adding 5 to 10 pounds every week working on form not trying to hurt my chest again,but this was my first week with free weight felt real light
my squat again light, ass to ground with 155 6 sets of 10-15 add ing the same every week, just trying to work the muscle cus it been awhile
bent over rows 185 3 sets of 10 adding the same 5 -10 week
plan on doing this for 12 weeks then run a 5x5 if i lose enoff weight on my gut . i just want to get lean again bad.any supps you think i should take?

[Scrumhalf]

For a 6'1" 257lb 27yo guy, your basal metabolic rate is about 2200 calories. These are the number of calories your body needs to do its daily functions assuming you lie in bed all day.

Depending on your activity level, you will need more than this number. If you exercise 5 days a week, your maintenance calorie level is about 3200 calories. If you exercise really hard daily and have a physical job, it is about 1000 more, about 4100 calories.

What you might want to do is to keep track of what you eat and see how many calories you consume daily. Then use these rules of thumb to tweak and see how things go. Each person is different but the battle is won or lost at the dinner table, so you have to make a commitment to keep track of how many calories you are consuming to make any progress.

Calculator site:

Calorie Calculator - Daily Caloric Needs

[odom311]

ok kool im going to try around 3,000 an see how it goes till i start back woking thanks, i hit it six times a week buti have three girls i chase after all day ,been playing mr mom latly but about to get back to work, cleaning after three little girls is a job now i see how the stay at home moms feel this sh++t suxxs lol

[Scrumhalf]

Yeah, guage your strength and weight week by week and make adjustments. The goal is to undershoot your maintenance by about 500 calories while keeping your protein high (say 1.5g/lb of bodyweight). Since your exact maintenance is dependent on many things, you'll have to experiment a bit.

[odom311]

ok kool great,im going back to work in the morning, so i should get back in shape fast ,heat ,work, then weights around 4 months if that ill be back how i was........well i hope so

[wunder]

A full body workout that I used during some of my training to lose weight was effective in losing weight pretty quickly. With this workout you do it three times a week with cardio in between days and rest days on Sat and Sun.

The workout went as follows. (all 10 reps, make sure the weight is light enough that you can finish your reps, but heavy enough that your challenging yourself)
1. Squat
2. Leg Press
3. Leg curls
4. Leg Extensions
5. Incline Press
6. Cable seated rows
7. Concentration Bicep curls
8. barbell curls
9. bench press
10. decline press
11. tricep pushdowns
12. lat pulldowns
13. dips
14. cable flies
15. Bent over rows
15. 2 mins on elliptical

DO THIS FOR 5 Sets (start by doing 3 sets and work your way up)
I know it sounds crazy and is not ideal for bodybuilding but if your looking to cut weight and get a good workout try it out.