Hi , I am 31 yrs old 6 ft 243lbs, I started doing Cardio 4-5 days a week on the elliptical for about 30 minutes .I also Have some one I lift with 4 days a week. Mainly all my weight is in the gut . I would like to get down to at least 210 and get some defenition while I am at it . I have heard some good things about Atro phex .Has anyone heard of this and if so , is it any good .Or coulld you possibly recommend something else? I have changed my diet drastically , Keeping it under 2000 cal.I actually have lost 6 lbs in the three weeks I have been Training.Just looking for a good supplement so i can push it harder when working out and also help me lose the weight . Thanks .
Beginner , supplement question.
i actually wouldn’t really recommend using a fat loss supplement, especially since it sounds like you are making good progress at 6 lbs over 3 weeks. if you’re watching your diet and sticking to a solid exercise regimen the weight will come off and your body will change. i would keep your focus there and save the cash.
the only thing i would keep an eye on is your energy levels. under 2000 calories for a guy your size, especially with 4 lifting sessions and 4-5 cardio sessions sounds like a really small amount. if you start feeling like your energy is waning or you are burning out you might need to bump up your calories a bit.
30 lbs isn’t too much, you should be able to achieve your goal within a few months if you stick with your plan.
the only thing i would keep an eye on is your energy levels. under 2000 calories for a guy your size, especially with 4 lifting sessions and 4-5 cardio sessions sounds like a really small amount. if you start feeling like your energy is waning or you are burning out you might need to bump up your calories a bit.
30 lbs isn’t too much, you should be able to achieve your goal within a few months if you stick with your plan.
What does your typical meal plan look like?
Are you eating healthy fats, carbs, and protein?
Do you do any HIIT cardio?
What does your workouts look like?
Have you thought about taking protein powders, fish oil, multi vitamins ect??
Are you eating healthy fats, carbs, and protein?
Do you do any HIIT cardio?
What does your workouts look like?
Have you thought about taking protein powders, fish oil, multi vitamins ect??
usually total in the mornin , yogurt snack , lunch chicken breast and a veggie , snack on a fruit , then fish , chicken , or steak , with veggies for dinner , ocassional potatoe maybe..diet soda or water all day .I stay away from carbs if i can . I just do the elliptical , and i do back ,shoulders,chest and arms on the 4 days i lift .I just take a multi-vitamin..
imo.. you are not eating enough healthy carbs, fats and protein
-Breakfast: you should think about eating oatmeal, eggs, fruit, or a nutritious protein shake.
-What kind of yogurt are you eating? Many yogurts are processed and filled with tons of sugar. Have you ever tried greek yogurt? Maybe try adding a handful of nuts, fruit, dried fruit, or healthy low sugar granola
-Don’t be scared of carbs! They are great in the morning or pre/post workout. Think about adding sweet potatoes, oatmeal, brown rice, quinoa, ezekeil bread ect into your diet.
-Get some healthy fats into your diet! Ex. Extra virgin olive oil, flax seed, coconut oil, avocado, nuts, nut butters, salmon, eggs ect..
-Try to get more protein in your diet 1 to 1.5 grams per body weight.
-I would avoid diet soda and just stick with water (I love drinking lemon water)
If i were you I would checkout some of the forums, articles and blogs about nutrition and meal planning!!
-Breakfast: you should think about eating oatmeal, eggs, fruit, or a nutritious protein shake.
-What kind of yogurt are you eating? Many yogurts are processed and filled with tons of sugar. Have you ever tried greek yogurt? Maybe try adding a handful of nuts, fruit, dried fruit, or healthy low sugar granola
-Don’t be scared of carbs! They are great in the morning or pre/post workout. Think about adding sweet potatoes, oatmeal, brown rice, quinoa, ezekeil bread ect into your diet.
-Get some healthy fats into your diet! Ex. Extra virgin olive oil, flax seed, coconut oil, avocado, nuts, nut butters, salmon, eggs ect..
-Try to get more protein in your diet 1 to 1.5 grams per body weight.
-I would avoid diet soda and just stick with water (I love drinking lemon water)
If i were you I would checkout some of the forums, articles and blogs about nutrition and meal planning!!
great nutrtion guide which really helped me out .. check it out guys !!
eextra-Lean Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs ( egg whites or bottled)
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt (Greek yogurt is my favorite)
Rib eye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no processed deli or sandwich meats)
Complex Carbs
Beans (black,red, brown) (read portion size)
Hummus
Brown Rice
Cream of Rice
Ezekiel Bread
Grits
Oats
Oat Bran Hot Cereal
Quinoa
Rice Cakes (non-flavored)
Tortillas (corn, rice, or spelt)
Wild Rice
Wheat Bran (FULL of fiber, perfect for low carb plans)
Yams
Healthy Fats
Almonds
Avocados
Coconut Oil
Flax Seeds
Flax Oil
Grapeseed Oil
Herring
Macadamia Nuts
Mackerel
Natural Peanut Butter (1 -2 tbsp)
Olive Oil ( use as dressing, 1 tbsp, mix with vinegar and lemon)
Pecans
Pumpkin Seeds
Salmon (great omega 3)
Sardines
Sunflower Seeds
Walnuts
Veggies (few carbs; mostly fiber) about ½ -1 cup per meal
Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo Shoots
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Chard
Chicory
Chives
Collard Greens
Cucumbers
Endive
Escarole
Fennel
Kale
Leeks
Lettuce
Mushrooms
Onion
Peppers (GREEN; red and yellow have carbs)
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Spinach
Water Chestnuts
Zucchini
eextra-Lean Proteins
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs ( egg whites or bottled)
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt (Greek yogurt is my favorite)
Rib eye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no processed deli or sandwich meats)
Complex Carbs
Beans (black,red, brown) (read portion size)
Hummus
Brown Rice
Cream of Rice
Ezekiel Bread
Grits
Oats
Oat Bran Hot Cereal
Quinoa
Rice Cakes (non-flavored)
Tortillas (corn, rice, or spelt)
Wild Rice
Wheat Bran (FULL of fiber, perfect for low carb plans)
Yams
Healthy Fats
Almonds
Avocados
Coconut Oil
Flax Seeds
Flax Oil
Grapeseed Oil
Herring
Macadamia Nuts
Mackerel
Natural Peanut Butter (1 -2 tbsp)
Olive Oil ( use as dressing, 1 tbsp, mix with vinegar and lemon)
Pecans
Pumpkin Seeds
Salmon (great omega 3)
Sardines
Sunflower Seeds
Walnuts
Veggies (few carbs; mostly fiber) about ½ -1 cup per meal
Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo Shoots
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Chard
Chicory
Chives
Collard Greens
Cucumbers
Endive
Escarole
Fennel
Kale
Leeks
Lettuce
Mushrooms
Onion
Peppers (GREEN; red and yellow have carbs)
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Spinach
Water Chestnuts
Zucchini
Erik,
I have to agree with Pete and Laura on their tips. 2,000 calories for a guy your size is low especially with your training program. To help your metabolism boost - shoot to eat 6 times a day. Eat every 2 1/2 to 3hrs. Take in high carbs in the am and taper these off as the day closes. Boost your protein as the day closes. Always take in quality protein, complex carbs and good fats with every meal. After 5-6pm, stick with protein and salads/vegetables.
After your workouts, I would make sure to take in some whey/casein proteins and simple carbs. The whey will replace amino’s stripped out of muscles when you work out and carbs help replace glycogen in the muscle/kidneys plus help blunt cortisol. Eat a full meal within an hour of your post workout shake.
I have to agree with Pete and Laura on their tips. 2,000 calories for a guy your size is low especially with your training program. To help your metabolism boost - shoot to eat 6 times a day. Eat every 2 1/2 to 3hrs. Take in high carbs in the am and taper these off as the day closes. Boost your protein as the day closes. Always take in quality protein, complex carbs and good fats with every meal. After 5-6pm, stick with protein and salads/vegetables.
After your workouts, I would make sure to take in some whey/casein proteins and simple carbs. The whey will replace amino’s stripped out of muscles when you work out and carbs help replace glycogen in the muscle/kidneys plus help blunt cortisol. Eat a full meal within an hour of your post workout shake.
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