Hi Guys, I'm new to this site. I love the good information. I have read a good bit about different programs and been to the before and after pic sites too (I will do that after I work off yesterdays chili lol). Anyway I have a question about my routine.

In November 06 I weighed 220lbs.. 6' 1" tall and out of shape. My Cholesterol was 240, cant remember the LDL and HDL numbers. That was my wakeup call. I went to the doctor and we tried diet first, he wanted my weight down.

Diet
I started eating 5-7 Fruits and Veggies a day and 6 glasses or water minimum and taking a one a day supplement to make sure I get the other vitamins. I do this at work and it works out well. Past that I eat whatever I want for dinner and try to make sure it has a good dose of protein.

Exercise
I own an elliptical and started 30 min a day 4-6 days a week at no resistance. I dropped 18lbs by the new yr and then bought some light weights, a bench and an ab roller. I integrated them in with the elliptical up until last week and have now lost a total of 23 lbs. I have a total 32lb curl bar and two 16lb dumbbells. I do a combination bench and incline press and flies also doing curls, forearm curls, whatever you call it when you lean over the bench and lift the dumbbells to work triceps and some squats. In all these I am doing high reps quickly to improve heart rate and if I remember correctly it tones and leans you out more then bulking (see goals below). I am doing a lot of crunches (3-500 per workout) with the roller, it gives me a good break between sets and keeps my heart rate up. I have been doing the crunches daily, but weights only about 4 days a week with elliptical, and then just elliptical the other 2 or so I work out.

Goal:
Doctor says I need to get below lbs, so I guess thats a goal. otherwise I want to be tone, get rid of the loose man boobs (they are getting better) and I would love to have good abs... not necessary to have the 6 pack but just tone good abs.

Issue:
Recently my elliptical went on the fritz, when we tried to reset it with their customer services on the phone it increased the tension to max and wont let go. I am still waiting for their tech to get to me with a way to correct this. At any rate, I want to keep going but am worried about not having my Cardio anymore.

Questions.
Am I doing too much, too little, what can I do to keep going with my machine down. It has to be at home, indoors, no excuses I just don't like running etc....thats why I bought it. Also My office has a gym with a treadmill and a stair master but access will be tough. I'm spoiled at home because I can watch my kids while my wife is at work and still get a workout.

Any is welcome and appreciated, thanks in advance!! You guys seem like a great bunch!

Welcome Duke.

Going to try and hit all you got going on here.

Do you know your caloric intake for an average day? How long have you been eating in this manner? Fruits and veggies are good for us yes. But just as good an important are complex carbs, good fats, and lean protein sources especially if taking part in exercise. If you are not providing the right nutrients when you are breaking down muscle then it will never rebuild. A more detail diet detail would be appreciated.

You have got the right heart and effort just the wrong method and approach. A few notes (also please read the nutrition,fat loss, and weight lifting sticky threads in each forum section after response is done.) There are a lot of myths you have going on here (high reps/lean muscle, toning (made up word really, toning is just loss of body fat to show muscle definition)
In list of importance of fat loss
Diet-Lifting-Aerobic Activity (IF needed).
Now since you have some health concerns it would do you well to take in aerobic activity, I think you should keep that as a staple at a point for your health. However at the moment I would put a heavy focus on Diet and Lifting.
More aggressive compound movement, don't do all those crunches muscle needs to repair, basically have a solid routine structure. The just go at it method doesn't work. You need a solid plan of the right sets and reps. You can find pre-made programs to follow or work with a trainer if you feel it is to much to all take in.

The thing is reach more defined abs, involves the same things to get in better health and lose body fat. People aren't aware of that, they think we are all bodybuilders training are abs day in a out. You see those abs because of a lower body fat, so technically it is all the same goal.


Maybe look into some step ups, tramps, videos. Just cardio though no resistance bands thrown in. Cardio should be cardio, lifting should be lifting.


I can't give a confident on this as I don't know your calories in detail. What I can say is your aren't training RIGHT. Your diet may need more balance (again need the detail of that). You could be over training if not getting in proper caloric needs, you could be under training if getting in to much and so forth. So basically if you post just a little more detail we can discuss it further.

I have been doing this since about the 2nd week in Nov. I am pretty regular with it, but cheat from time to time.

Caloric intake, I have no Idea. The doc put me on the diet to get my weight and cholesterol down. I am doing more exercise then he originally told me to do with this, but all in all it was effective. I have no reservations, now that I am within spitting distance of his goal for me (190lbs) in chaning my diet again.

Here is a ball park of a day for me. Orange in the am, Hand full of Carrots with dressing for dip @ 10-11 ish, home to work out, Salad w/ dressing for lunch, apple or orange for snack after and then either a fruit or veggie before leaving for home.

6 glasses of water throughout the day.

Dinner can be anything, Had chilli last night Chick fil a tonight, I have a good steak and baked potoatoe once a week. Really for dinner I eat whatever and as much as I want to. Usually with bread on the side. After that if I am still hungry then another fruit or veggie, or if I want to be bad I will.... no biggie, im workin it off daily.

Honestly I eat better now then I ever have with this, prior to my wakeup call it was coffie all day, maybe a double cheeseburger for lunch then come home to gorge myself for dinner.

My wife has been telling me for a month that i have been doing too many crunches, heck Im the one that told her not to use weights everyday because the muscles need to repair. Lol, pot meet kettle...

I do like the eliptical...

Where are the premade programs you mentioned? I would like to look at a few.

Thanks for all the advice, I have seen your postings all over this place, I think I speak for quite a few when I say its nice to find folks like you willing to help.

Alright here is some advice based on what you have provided.

Diet: Need to increase caloric intake and increase protein/good fats amount. Good fats are really helpful in lowering bad cholesterol. Did your doctor put you on fish capsule supplements? If he didn't I highly recommend a few capsules of Fish Oil a day. You need to one figure out your caloric needs intake. A good start is this formula Harris Benedict Equation.
You meals need to be more balanced and more of a even caloric amount through out the day. You are eating nothing during the day and binging at night doe to that deprivation. Isn't good for health or fat loss. Having protein with every meal is the first place to start. I would take a look at the Fat Loss Troubleshoot Sticky for some more tips on that as well.

Routine: Everyone starts at their own pace, and of course go with what you feel your body can function with. However, your training needs to be more focused. Set up a plan, could be something like this(just a rough example)...

M-Weight Training
T-Aerobic Training
W-Weight Training
T-Aerobic Training
F-Weight Training
S-Rest
S-Rest

Rest days are important. Intensity of the other session are important. You need to bust through some new areas or you will just stall. Though equipment is limited there is still tons you can get into. You need some solid exercises in there that work your overall body in a few movements as possible (squats, lunges, Dips (could use a chair or stairs) )
Here is a good starting full body 3-day a week routine for full body. Even if you don't use this routine it is a good starting place.

Testosterone Nation - Total-Body Training

So basically tighten up the efforts. Start eating more food through out the whole day, cleaner food at night, and the right amount of food for your caloric needs.

Hope this helps some, Good Luck Duke.

I used to Gorge myself @ dinner, not so much anymore, all the veggies etc. keep me from being hungry. A agree on the diet change and calories to feed the muscle, I will start that. Like I said on the routine, I have already broken up the Weights now, now doing less crunches less often.

thanks again for all the great advice, I had been wondering about my diet considering I am working out about three time as much as the doctor had recomended.

thx