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    Last 20 lbs - Suggestions

    Posts: 635 Member
    edited February 27 in Health and Weight Loss
    Ok really 21 lbs but I hear it is the most stubborn to lose. So far I have dropped a pants size - snug 40 to 38 and see some better muscle definition but my belly and love handles still carry most of the extra weight and to be honest it looks like I need to loose more than 20 more lbs to get rid of my belly and love handles. FYI I am 6 foot 3 and just weighed in at 215.8. Goal is 195.

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    • Posts: 2,320 Member
      Have you incorporated any weight training into your routine? Sometimes, you just need to have patience.
    • Posts: 635 Member
      Have you incorporated any weight training into your routine? Sometimes, you just need to have patience.

      Yes, I do cardio for 30-35 mins then lift. I am not a lifting expert but I typically do the following:

      Monday - back --> lat pull down, seated row
      Tuesday -arms --> arms curls with curl bar, tri cep extension on cable machine
      Wednesday - chest --> bench on smith machine, cable cross overs
      Thurs - shoulders --> military press on machine, arm extension on machine, shoulder shrugs for traps
      Friday - start over
      Sat - potpourri but usually always do cable cross overs and dips

      I could probably use some guidance on techniques and how much, how often, # of reps, etc
    • Posts: 2,320 Member
      My advice is to set-up your MFP profile to reflect your lifestyle before any exercises. Set a reasonable weekly weight loss goal. Next, add your exercise and eat back about half of those calories.

      As a rule of thumb, the following weekly targets would give a balance between minimizing negative side effects and seeing a reasonable weekly weight loss:

      More than 75 lbs: 2 lbs/week
      40-75 lbs: 1.5 lbs/week
      10-40 lbs: 1 lb/week
      Less than 10 lbs: 0.5 lb/week

      Helpful links:

      http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

      http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants


      Research Stronglifts 5x5 and Starting Strength programs for weight lifting.
    • Posts: 15,267 Member
      show previous quotes

      Yes, I do cardio for 30-35 mins then lift. I am not a lifting expert but I typically do the following:

      Monday - back --> lat pull down, seated row
      Tuesday -arms --> arms curls with curl bar, tri cep extension on cable machine
      Wednesday - chest --> bench on smith machine, cable cross overs
      Thurs - shoulders --> military press on machine, arm extension on machine, shoulder shrugs for traps
      Friday - start over
      Sat - potpourri but usually always do cable cross overs and dips

      I could probably use some guidance on techniques and how much, how often, # of reps, etc

      If I were you I would find a compound heavy lifting routine that is already established such as Starting strength or Strong lifts.

      3x a week 3 exercises each time...spaced with one day apart for recovery where I personally do my cardio/HIIT workouts.

      Squats, Deadlifts, Benches, Overhead press and pendlay rows or cleans.

      Stronglifts is free online. SS is a book that can be purchased.

      the last 10 is ususally the "hardest" or so they say...I didn't have an issue, just weigh your food, log it all and do exercise for health.

      If you are using NEAT method eat back 50-75% of your exercise calories...If you do TDEE well..don't.
    • Posts: 635 Member
      Thanks! I have been averaging 2.2 lbs per week. My goal was 60 lbs in 6 months.

      I will look at the stronglifts info. I am just not sure my routine is the best. At first I was going for 3 sets of 12 reps each or in sets 2 or 3 working up to 12 reps.
    • Posts: 717 Member
      Personally I would drop the bro slipt, unless you are an experiance lifter working 1 muslce per session per week is a waste of your time. While you are still cutting Id recommend looking at stronglift or other beginner programmes. They concentrate of the big compound lift which work multiple muscle at once such as Deadlift, squat and bench press.
    • Posts: 15,267 Member
      Thanks! I have been averaging 2.2 lbs per week. My goal was 60 lbs in 6 months.

      I will look at the stronglifts info. I am just not sure my routine is the best. At first I was going for 3 sets of 12 reps each or in sets 2 or 3 working up to 12 reps.

      Well with 20lbs to lose that should change to about 1/2lb a week for it to be healthy...

      Stronglifts gives you 5x5 reps at heavy weights...except for Deadlifts which is one set.

      You increase your weight by 10lbs for a man I believe and failure is part of the game.

      It definately helps preserve the muscle, gets you strong and keeps you burning calories.
    • Posts: 635 Member
      Personally I would drop the bro slipt,

      What is "bro slipt"?
    This discussion has been closed.

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