I have lost a lot weight, haven't hit a plateau, yet, but fe

jhardenbergh

Here's my situation

I am trying to loose 20 lbs of fat while tone what I got and build by muscle mass. I know in order to get bulky you have to eat at a surplus, I don't plan on doing that. I am 5'7" and 196 lbs and am eating on average 1500 calories a day. I workout 6 days a week, usually burning 1000 calories plus per my HRM. I know nothing is 100% percent accurate so I don't eat all my excercise calories back and on heavy burn days, I can eat up to 1800 to 2000 calories. I think I eat pretty good, my diary is public, so feel free to critique me.

For exercise

Sunday

I usually do a 50/50 cardio and weight training day. I will do a 10-15 minute jog (gets the heart rate up) around 6 mph, then I do weight lifting stations. 15 reps moderate weight. Chest, bi's, and tri's. Usually non stop lifting with limited rest in between sets. My HR sometimes can get into the 150's based on lift. Followed with 10-15 minutes of arc trainer. My average HR is usually around 135.

Monday

It's a 75/25 weights to cardio. start with a jog for 5 minutes to get the heart rate up. I do legs, core exercises, back followed by a 10 minute jog. My avg HR is usually around 120-125.

Tuesday - All cardio . I will either go for a run if it's nice out. If I go to the gym I will do treadmill 25 minutes, stair climber 15 minutes, arc trainer for 20 minutes, My avg heartrate is usally above 150

Wednesday - OFF

Thursday - same as Sunday

Friday - same as Tuesday

Sunday - same as Monday

My workouts are usually around 60-65 minutes long.

I am asking cause I have seen some better definition in my upper body and arms. My legs have been pretty solid from carrying around 376 lbs for all those years. I have been eating more protein. Any tips or advice on things I can do. I do have some loose skin from losing my weight pretty quickly. It could be worse. My goal is to get down to 175 lbs and put some muscle mass back on and then a year down the road get a consultation for skin removal. Based on calipers and my trainers professional grade scale I am around 20% body fat. I know it's not 100% accurate, I would like to get that water test done, which I heard is the most accurate. My final goal is 10% body fat or a little below.

I know there are alot of people on here that are trainers and nutritionist and I appreciate all the information you can pass my way. Thanks for reading.

geohow11

Brother you look GREAT!!! Keep doing it your way!!! Glean from others but make it "your" way! Following others way for me built in a reason for failure. When it didn't work I would think it was "their" program that failed. All programs work!! But in order for people to be able to live it for life it has to be "yours" and not someone else's program. You have within you right now "how to"! Again listen to others suggestions but make wherever you do "yours"!

DO IT YOUR WAY IN 2012 !!!
https://www.facebook.com/doityourway2012

Grace & Peace
Geo