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Please help step up my exercise/diet a notch!

post #1 of 6
8/13/07 at 3:43am
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I have been following roughly the following pattern for the last 2 months and while I have seen some results (little less around the waist), I have not seen much further improvement lately, which has been effecting my motivation to stick to my routine. Any tips on where to improve for maximum results? Goal is to finally lose the tummy (had it for ages), some chest/abs definition, bigger arms. My current resources (apartment gym) are limited and I can only work out at night. I'd like to see some visible improvements in about 2 more months.

Currently: 6'0'', 175lb, skinny everywhere but the waist

Daily Diet:

Morn - ½ Powerbar "Harvest" bar
Mid-Morn - Organic instant oatmeal
Lunch - Salad (spinach, rocket, chicken, turkey, oil/vinegar dressing)
Mid-Aft - Fruit (banana or apple, etc.)
Dinner - Some meat protein (chicken/fish often, pork/beef occasionally), ½ serving carbs (e.g., ½ bowl rice), vegetables (whatever I can get)
Night (9/10pm) - Almonds (handful)

Weekly Exercise:

Tue, Thur, Sat -> Gym, only dumbbells up to 35lb available... considering joining an outside gym.

3x15 Bench press (or incline bench)
3x15 Rows
3x15 Standing Rows
3x15 Squats
3x30 Cruches/Obliques
15 mins on rowing machine
Finish with misc. muscle specific exercises (forearms, triceps, etc.)

Other days -> Run (8km) /Bball (1-1.5hrs) / Rest(1 or 2 days)
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post #2 of 6
8/13/07 at 12:16pm
Your diet and workout doesn't seem too bad. You might want to try to switch more of your carbs from dinner to lunch, and try to avoid carbs at all after 5 PM. Also, joining an outside gym and doing more weight on your workouts (especially compound exercises) will help. Adding deadlifts may be a good idea as well, but make sure you do them with good form. You're going to need more weight to do them effectively, but learning at 35 lb would probably be a good start.


Quote:
Originally Posted by Gatsby View Post
I have been following roughly the following pattern for the last 2 months and while I have seen some results (little less around the waist), I have not seen much further improvement lately, which has been effecting my motivation to stick to my routine. Any tips on where to improve for maximum results? Goal is to finally lose the tummy (had it for ages), some chest/abs definition, bigger arms. My current resources (apartment gym) are limited and I can only work out at night. I'd like to see some visible improvements in about 2 more months.

Currently: 6'0'', 175lb, skinny everywhere but the waist

Daily Diet:

Morn - ½ Powerbar "Harvest" bar
Mid-Morn - Organic instant oatmeal
Lunch - Salad (spinach, rocket, chicken, turkey, oil/vinegar dressing)
Mid-Aft - Fruit (banana or apple, etc.)
Dinner - Some meat protein (chicken/fish often, pork/beef occasionally), ½ serving carbs (e.g., ½ bowl rice), vegetables (whatever I can get)
Night (9/10pm) - Almonds (handful)

Weekly Exercise:

Tue, Thur, Sat -> Gym, only dumbbells up to 35lb available... considering joining an outside gym.

3x15 Bench press (or incline bench)
3x15 Rows
3x15 Standing Rows
3x15 Squats
3x30 Cruches/Obliques
15 mins on rowing machine
Finish with misc. muscle specific exercises (forearms, triceps, etc.)

Other days -> Run (8km) /Bball (1-1.5hrs) / Rest(1 or 2 days)
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post #3 of 6
8/13/07 at 1:48pm
The plateau seems easy to explain - you're not getting enough protein. You need a moderate amount with every meal. Also, concentrate your carbohydrate intake around your workouts. Since you are exercising at night, you probably will need to consume the simple carbohydrates as soon as you're done if you want to avoid interrupted sleep.
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post #4 of 6
8/13/07 at 2:30pm
Move the oatmeal to breakfast and add a scoop of protein powder.

Other than that, it looks like you'd have a HUGE caloric deficit considering your diet and the amount of exercise you get. If you're still not losing fat, I'd consider the intensity of your workouts. High intensity exercise speeds up your metabolism throughout the day. Try shortening your cardio and doing sprints, and make sure your body is absolutely wiped after weight days.

Other than that, consider stress and lifestyle issues. Cortisol is stomach fat's bane. Do some research on it. Make sure you're getting enough sleep.
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post #5 of 6
8/13/07 at 3:44pm
Yup you need to ^ caloric intake, assuming you are pushing your weight up weekly.
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post #6 of 6
8/14/07 at 3:48pm
Metabolism will be sped up enough by adding muscle and, if it's a problem now, getting good sleep. Hydration, too, can help. By the way, if it's white rice that is part of dinner, replace it with brown rice and some fruit.
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