Do you now the word "Synergy"?

--->Synergy : means 1+1+1+1 is not equal to 4. It might be equal to 40 or 400 or 4000 !. Why am telling you this , its because i combine Nutrition-Cardio-Weights all together and the results are unbelievable.

I am a male , age 19 , 191 pounds , 5.77 ft and around 20-23% BF.Over the past 2 weeks i lost more than 4.5 pds , i can see a good muscle growth and i feel cool just because i eat clean (and every 3-4 hours) and balance meals and going to gym 3-4 times per wk.I feel better than ever and i cant wait to get to gym whether i can.

Typical day to GYM :

- Treadmill for 25 mins (3 KM)

->first 5 mins slow running
->then 1 min sprint(HR usually over 200) and 1 min fast walking and then REPEAT.

- Moderate Weight exercises for all body except feet for around 30 mins . I usually do 3 sets of as much reps i can , without overdoing .

- Treadmill for 5-10 mins (1.5 KM)

-> Same as the first time but little more intensive this time but only 10 mins


Yesterday nutrition DAY :

BREAKFAST AT 7:00 :

- 45 g oats and 45 g muslin with 100 ml water and 200 ml milk 0.1% FAT (around 400 CALS)
- 1 medium to big banana (100 cals)
---------------------> SUM : 500 cals

SNACK AT 9:00 :

- 1 medium to big banana (100 cals)

Meal at 11:00 :

- Sandwitch (2 slices of whole grain BREAD) , 50G Tuna , Lettuce , Tomato , and 1 tblsp Mayo. light. (Maybe around to 300-400 CALS)
- 200 ml milk 0.1% fat (80 Cal)
---------------------> SUM : 400 CALS

Meal at 14:00 :

- 1 cup of fresh Beans
- 1 slice whole grain Bread
- 1 tblsp olive oil
- 1 40 g Tuna and around 100g of another grilled fish (my mom made it)
----------------------> SUM : 250 - 300 CALS

Meal at 17:00 :

- 25g oats with 50 ml water
- 1 tblsp natural peanut butter

---------------------->SUM : around 180 CALS

Meal at 20:40

- Mixed Frozen Veggies ( Beans , broccoli , etc ... )
- Grilled FISH (small quantity)
- Grilled Chicken(small quantity)
- 1 slice whole grain bread
- 1 big lotus

---------------------->SUM : maybe close to 75+80+100+60+140 = 455

Daily Calories : close to 1800
-I am not an expert so my calories might be a little bit more or a little bit lower.

My calories intake is low so im planning to rise them to 2200 at least but ive never being into starvation mode and i feel full all the time .

***So any advices from someone who started it ?***
***Any changes i ve to make ?***
***Any who tried the same schedule ? Results?***


Cheers

And thanks in advance!

no replies ?

Good routine, I'm glad you found something that works for you. - Not that you're unique in finding that proper diet, combined with cardio and weights yields massive results.

Keep on surfin' the motivational wave.

Only thing i could add would be water. Don't know if you forgot to mention it, but keep very well hydrated at all times.

You r right . My water intake is not too much either ... around 1.5 lt a day =/.

Wow. I've had about that much in a quick stop by the sink, filling up my 0.7l protein shaker twice.

highly recommend drinking a lot more water. A gallon a day i believe was the suggested amount. I could be wrong.

edit: I find that if i just keep my cup on hand with water in it, and sip casually, I drink a lot more. Its nice, and when you get used to it, your body will demand you keep doing it.

Whats the point of drinkin so much water ? I mean 1 gallon per day its really too much. I tried it , in the past and i was drinking water even when i wasnt thirsty.

I don't think its too much, and i'm almost exactly your weight and just a few years older. You just spread it out throughout the day.

Want to know something funny, I did something like that too when i started my workout regime about 10 months ago. It yield some amazing results. Just some more suggestion:

1) I agree try to drink 1 gallon of water a day. Sometimes the body is thirsty and thinks it's hungry and hydration is good.

2) Try to drink a whey protein shake right after a weight routine.

3) don't forget to take your mult-vitamen.

4) try eating some cottage cheese 1-2 hrs before bed ( get the lowfat, its about 100 calorie only)

5) Reduce down on that late dinner at 8:40 pm? wow that is late maybe eat the protein part with some veggie?

Just some critics and advice, you don't have to take them; if what you are doing is working and you enjoy it. Keep to it and keep it up.

Thank you for your info Tic .

As you said :

"if what you are doing is working and you enjoy it. Keep to it and keep it up.""

It seems that the last week my weight is stable (i weight my self every 2 days) .So ill weight again on Saturday morning. If i dont see any weight loss i might change my program a bit.However, i think its because im increasing (very slowly) my lean mass.Check the diagram :



Cardio + Weight Training = -10 FAT / -8 Weight / +2 Lean Mass

What do u think ?

Good work. Keep it up.

The scale is a good measuring tool, however it does have its limit because you might be gaining muscle. What I also did was use a tape measure and measure my waistline. One time, for a period of 3 weeks, I didn't lose any weight and I got frustrated until I re-measured my waist and it had dropped a whole inch. A general rule of thumb is that 1 inch is about 3 lbs of fat. Well, that fat weight must have gone somewhere and quickly realized that it must have been muscle because my strength was going up.

In short, do a complete body measurement and if your weight is stuck; try re-measuring and see if you had gain some muscle mass. Oh, another thing that I did was re-energized my body once every 2-3 weeks. What I did was took 2, TWO WHOLE DAYS OFF. The first day, I jacked up my carbs and protein intake to major surplus. I still spread out my meal but ate a lot more so that it would not all convert to fat. The next rest day, I just increased my protein by a whole lot only. It was scary because the first time that I did this, I gained 10 lbs from the beginning of the day until the end. After a few bowel movements, I my gain became only 5 lbs.

So, you are going to ask, why did I do this? My body was getting worn down and I was stagnant on the weight lifting part. After that rest / consumptation, my body looked bigger and my arms gained 1/4 inch. Then, when I returned back to the gym, I was lifting a lot heavier. In term of weight loss, it was counter-productive but the muscle and strength gain wayyyy outweight that minor setback for me. Like another cliche (and i am full of them), "Sometimes you have to take a step back before you and move forward."

Very interesting information tic ! The funny thing is that i just measure my self after i last posted !!! And i found my waistline and chest -7.5 cm smaller ! (around 3 inch) so i suppose what im doing is actually working ! I ll also take your advice : "What I did was took 2, TWO WHOLE DAYS OFF ".I overdone it with my self the last 3 days !

Monday - GYM --> Cardio over 1 hour --> Weight training
Tuesday - GYM -----------------||---------------------
Thursday - Morning:Run a 1600 m distance in a test for army and gave all i got and then i went to gym and train my ass off !

Result : I got overtrain , so your advice fits perfect here !!

Thanx again for the info !


Wildapple

Glad that I can help. Just a few more words of advices, Stay the course. Stick it out. Anyone can achieve the goal that you have set but its keeping yourself their over a long period of them that makes you great. For example, lots of wide recievers have the physical gifts of Jerry Rice, but what makes him the GREATEST WR ever his is daily workout routine and his timeless dedication.

Eventually, you are going to hit that goal of yours and then you might want to shoot for the next one. Body transformation is like climbing a ladder, take it step by step, workout by workout. Compare your physique, how you feel, your BP / HR, and performace, from weeks to weeks, and months to months, and Quarter to Quarters; you will be super surprise how far you can go within a period of 3 months with the right work ethnic and knowledge. It's absolutely amazing!!! Good luck man and post some before and after pictures at the photo section some times.

You are absolutely right tic. Patience and Insistence are the most important things . Stayin focus on your goal and keep tracking your progress , its the way to success . And thanx again for ur info


Wildapple