Help with my daily routine

[brandonjones84]

So, I posted a topic in the steroid thread, asking about Winstrol Depot, and using that alone like a fat burner. And given my weight and height I was told that would be a bad idea. I was also told to post here and look around get some ideas, so that is what I am doing, any help anyone can offer would be great. Keep in mind this is going to be long winded so if any of you make it through this I'll be amazed.

I am 23, 6'4" and 290#. The weight is actually distributed through my body very well, it's not all focused in one spot. I don't know if that is a good thing or not, but it makes me look less heavy than I am, so it's good to me. I got that way from moving out on my own and never having anyone actually cook for me, and no one to tell me not to eat the way I was. Fast food, two times a day, and enough at each setting to feed three people. I'm actually lucky not to be heavier or health problems. I am sure I have health problems, but my heart rate and stuff like that is great. So I’ve been lucky.

I've decided that I want to devote my life to helping others so I want to join the fire department in my home town and I know as strong as I am from my body weight, I wouldn't be able to fully do the job. So, I want to get down to about 230#. I think that is a good weight, because no matter what I do, I’m going to be a big kid. It's not too far out of reach either. But I want to see results.

Here is what I do in workouts:

Monday - Morning Bike Ride - 30min or 10 miles(which ever comes first)
Monday Night - Weights, nothing special, just core muscles then 45min bike ride

Tuesday - Morning Bike Ride - 30min or 10 miles(which ever comes first)
Tuesday Night - 10min Jump Rope/30min boxing/45min bike ride

Wednesday - Morning Bike Ride - 30min or 10 miles(which ever comes first)
Wednesday Night - Weights, nothing special, just core muscles then 45min bike ride

Thursday - Morning Bike Ride - 30min or 10 miles(which ever comes first)
Thursday Night - 10min Jump Rope/30min boxing/45min bike ride

Friday - Morning Bike Ride - 30min or 10 miles(which ever comes first)
Friday Night - Weights, nothing special, just core muscles then 45min bike ride

Saturday - Morning Bike Ride - 45min

Sunday - Rest


I throw the boxing in just to break up the monotony of the workouts a little. I realize doing a lot of that will help, but if anyone has any ideas that will make it better, please let me know.

The supplements I take are: Estrogen-Ex, Men's One A Day, Jet Fuel fat burner, NO-Xplode, and a product I take at night called Satomonex(spelling?) which is supposed to help you sleep and recover.

In the morning I take the Estrogen-Ex, Jet Fuel and NO-XPLODE before I ride, then take the one a day vitamin before I leave for work. At night I take The Jet Fuel and NO-XPLODE and then the Satomonex before I go to bed.

So, I need help there, I have no clue if I am doing that right, or if there are better products. Should I sub the Jet Fuel for Hydroxycutt? Also, the estrogen-ex stuff I take because I have a lot of fat built up in my chest that I want to get rid of, I was told that would help. Is there anything I can take or things I can do to get rid of that? I was also thinking of taking a joint reliever. I played baseball from the age of 6 through high school, and my ankles are shot because of it, would taking something to help joints be good? Or should I take calcium pills?

My diet:
This is going to get me in trouble here. Be gentle on me, I’m new . . .

I eat six times a day.
Usually when I wake up at 6 I eat a bowl of Oatmeal then ride my bike. After my shower on my way to work at 8 I have a rice cake. Around 10 I eat fruit, grapes, apples, banana. At noon I usually eat like a boiled chicken breast. At 3 i try to eat some dry spinach or a rice cake. When I get home before I work out I usually eat fruit.

That's it. I drink water all day except for during my workout's I do drink a 20oz bottle of Gatorade. I know I need to eat other things. Especially protein. I also heard if you have a high protein diet that will help you lose weight. Is that correct?

Give me some idea's people. Thank You.

[Reinheart]

Make sure you have enough muscle first and then lose fat. Cut down some cardio. You're overdoing it. Train monday, tuesday, wednesday and friday and do cardio and ab work 3 times a week. Make sure you're getting enough protein and lower your carbs. Do heavy compound movements and lighter isolation movements and keep your workout low in duration. One hour would be enough. Also incerase sets and reps. You'll grow and burn fat. Make sure you sleep 7 to 8 hours every night as well and get a good fat burner. Water is more important than sport drinks like gatorade which you consume in insane amounts. You also consume more carbs than protein and you should be doing the opposite. Try drink at least 8 glasses of water every day.

This is a typical diet:

Meal 1: Oatmeal, protein shake, orange juice, multivitamin
Meal 2: Sandwich with turkey, chiken, veggies and whole wheat bread
Meal 3: Protein shake, 2 bananas, 1 apple (post-workout)
Meal 4: Chicken breast with boiled potatos or rice and/or tuna with spagheti
Meal 5: Protein shake with skimed milk
Meal 6: Something light for the evening (like fish and salad)
Meal 7: Casein protein shake, zma, and hmb before bed

You can modify it of course if you think you're taking too much carbs.
You should use protein, fat burner, nitrix oxide product, hmb, zma and a multivitamin.

Wish you luck bro!

[brandonjones84]

Thank you so much man.

So, less food and more work out is actually not as good as more food and less work out? As long as it's good food?

You had a lot of accronyms in there, can you explain what all of those are, i'm very new to all of this.

[Reinheart]

No worries bro. You should eat a great amount of good food. 50% of calories should be carbs, 35% protein and 15% fat. That's the basics for a mass gaining diet. You have to lower the carbs and eat more protein. What exactly didn;t you understand? What body type are you?

[brandonjones84]

no, I don't want to gain mass. I am 6'4" 290 . . . I want to drop weight. Someone told me I should take more protein.

[Reinheart]

That someone is right. Take more protein and less carbs. If you follow a strict diet and a good workout routine you're walking the ripped path.

[role model]

If you need help on your diet just rent the documentary "Supersize me." If that doesn't change the way you look at fast food nothing will.
Also,

Charles Poliquin on Fat Loss
Fish Oil, Fish Oil, Fish Oil.

What I learned at the Charles Poliquin Fat Loss Seminar

http://charlespoliquin.com

These are the notes that I took from the Charles Poliquin Seminar that I attended on November 13, 2005. He certainly has some different takes on fitness than people are used to.


Snippets

If over 10-12% body fat for a man, or over 15-20% for a woman, you are fat.

The stronger your immune system, the easier it is to gain muscle and lose fat.

The more insulin you produce, the faster you age.

The best predictor of lifespan is muscle mass and strength


Supplements

Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that. Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal.

You should take it throughout the day and rotate your source of EFA’s every 10 days. Krill Oil is the best source as it also eliminates PMS and you don’t need high doses of this type of oil.

Fat people should not consume carbs post-workout. The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g + Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain.

Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.

To help men raise testosterone Charles recommends the following. Zinc is low in all active men and plays an important role in test production. Zinc arginic is best, no more than 30mg/day. Holy Basil also helps raise testosterone.

As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phyto-estrogens in our environment.

R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counter productive. It is an anti-oxidant that also promotes glucose transport into muscle cells. As well it Increases the metabolic rate and decreases insulin output.

Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity.

Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your fat and your body will need all the vitamins and minerals it can get to fight these toxins.

Estrogen “16” is a bad form of estrogen in our bodies that we want to eliminate, supplements that combat estrogen “16” are Broccoli extract, DIM and Green Tea

Taurine is an amino acid that increases insulin sensitivity, increases cell communication, and increase carb metabolism.

Magnesium Chelates are the key to preventing diabetes; everyone who is active is deficient in it, and it is this deficiency that creates diabetes. Magnesium also increases insulin sensitivity. One should Rotate the types of Mag, just make sure they all end in “ate”. Take it after 4:00pm, as it will improve your sleep.

All stimulants raise cortisol, which is bad so use them sensibly. As for the fat burning supplement ephedrine, you do not need much ephedrine (8mg) to stimulate fat burning.

If asparagus makes your urine smell you are deficient in Vitamin B9 and B12. Taking these B vitamins will help prevent Alzheimer’s


Training

High intensity interval training burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise. Intervals should consist of 40 sec – 2 min on, and 1 minute off. These sessions should last a max of 42 minutes total including warm-up. The bad news is that the workouts must be very intense, as the subject must get to nausea in order to produce enough lactic acid. Luckily 2 sessions per week is all that is needed to lose fat at a noticeable rate. The catch is that velocity without resistance is useless, so going really fast is not the answer. Working really hard against resistance is the solution.

Continuous aerobic work (long jogs) raises cortisol, which in turn makes you fatter in the long run. So don’t bother doing it unless it is sport specific training.

For strength training, vary the program every 25 days; everything works, but only for a short time. Vary the exercises often so you overload the muscles at different points. You must surprise the muscles with something new in order to force it to adapt. Other possible changes include rest time, muscle grouping, tempo, etc.


Diet

Approximately 75% of people are carb intolerant and should not be eating grains; the grains are getting people fat. The first step is to get the Omega 3’s in balance by taking hi-quality fish oils. You must eat protein with every meal even breakfast. A meat and nut breakfast will make you leaner even if you do not change the rest of your diet. It is best if you rotate the meat each breakfast. Eat 6-7 meals per day with protein plus smart fats in every meal.

A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.

1. Once you are starting to lean out you can add berries to the diet. They are strong antioxidants and low glycemic.

2. As you get leaner still you can introduce the Orange family of fruits.

3. As you get leaner again you can add Plums, nectarines, peaches and apples.

4. Then grapes and bananas

5. Then the root vegetables such as yams, and sweet potatoes

6. Then rice, the darker the better

7. The last food to add is grains, and it should never be added for those that are carb intolerant. (If eating carbs made you fat)

A no or low gluten diet is a good thing, it interferes with reaction time.

Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables.

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

Fructose syrup is the most fattening food we know of and it ages you; avoid it at all costs.

Have your cheat meal late in the day instead of early when you are likely to keep eating bad the rest of the day. The best cheat meals have some nutritional value

Fatty foods have a reputation for causing bad health but it is Carbs that raise cholesterol and bad blood lipids

[brandonjones84]

OKay, so something like Whey Protein with low carb diet and good exercise will knock weight off? I was just afraid it would put a lot of mass on me.

And Role Model, thank you. That post looks very interesting. I am at work so I can't read all of it, but it looked like it has awesome info in it, thank you.

[role model]

Originally Posted by brandonjones84

OKay, so something like Whey Protein with low carb diet and good exercise will knock weight off? I was just afraid it would put a lot of mass on me.

And Role Model, thank you. That post looks very interesting. I am at work so I can't read all of it, but it looked like it has awesome info in it, thank you.

Yes it is extremely good info, and just for your personal info. Muscle weighs 7 times more than fat (in volume) so if you drop 5 lbs of fat and add 5 lbs of muscle you will weigh the same but look thinner. Do not be afraid of muscle, muscle is what keeps your body furnace burning the fat off even at rest.

[monsoon]

NO peanut butter!!! You've got to be joking.

[Louie1]

Thanks for sharing!

[role model]

Originally Posted by monsoon

NO peanut butter!!! You've got to be joking.

If you want to grow man boobs eat lots of peanut butter.