Please evaluate my workout routine...

adamm · Girly Man Joined: 29 Jan 2007 Posts: 9 317 Pumps S. Bucks

Ok, I'm new to this forum, and have been reading it for the past few days, and i'm in the need of some advice, if anyone would be able to give it to me.

I'm a 31 year old male, that is overweight and I need to get my weight down to a healthy level. I currently weigh 202 right now, and would like to get back to my Marine Corps weight of around 165. Here's my main goal: to lose all the fat that I possibly can on my body, so that I can run a marathon this October, after that I want to focus on adding muscle mass. My type of physique is a mesomorphic and I have quite a bit of muscle (not huge but ok), with the fat primarily on my waist. I have one of those beer belies plagueing me.

This is the workout routine that I have been doing for 2 weeks, and i'm starting to see results as far as the weight goes, but need to make sure that i'm on the right track.

Monday
Shoulders and Lats
45 min on the eliptical

Tuesday
70 to 90 min on the eliptical

Wednesday
Biceps and Triceps
45 min on the eliptical

Thursday
Legs
45 min or as long as i can go on the eliptical

Friday
70 to 90 min on the eliptical

Saturday
Chest and Back
45 min on the eliptical

Sunday
OFF

I am also watching my diet, and trying to keep my calorie intake to around 2000 calories. During each workout where I include weights, i'm trying to do at least 20 to 30 minutes of weight training, and using supersets to speed it up. I'm burning about 1000 calories during each workout, with the weight training at the beginning of my workout, and the eliptical machine at the end, plus a five min warmup in the beginning.

Any comments or concerns would be appreciated. If i've left out any information that may be needed just let me know.

Adam

Vincent Valentine · Posted: Tue Jan 30, 2007 2:44 pm Post subject:

I think that routine looks pretty good, imo. If youre seeing good results so far then keep it up for awhile longer. Welcome to the forum as well.

Vincent Valentine · Posted: Tue Jan 30, 2007 2:44 pm Post subject:

The only thing I noticed was that there was a lot of cardio. I don't know, it could be considered excessive.

LAI · Posted: Tue Jan 30, 2007 2:59 pm Post subject:

Adamm, i'm also new to this forum but I encouraged a friend who was slightly overweight to do some raw running in the snow during the winter season. If you reside in an area where there's a fair but of snow, id personally suggest throwing some comfortable boots on and going for a run in the snow. The deeper the better, but not too deep haha. Anyways, reviewing your own workout routine looks good regardless, maybe a touch too much cardio on friday but its your call. Anyways, best wishes and good luck with obtaining your desired physique.

cheers,

Cherrioman · Posted: Tue Jan 30, 2007 4:17 pm Post subject:

Welcome both Lai and Adam. Very Happy

I have never heard of running in the snow. Walking in the snow is harder than walking on the pavement so I can see that running in the snow would create a more intense workout.

I think your plan looks good Adam. There is a lot of cardio but if you're cutting then with all that cardio, you will lose a lot of weight which is what you want. Smile

LAI · Posted: Tue Jan 30, 2007 8:44 pm Post subject:

thankyou for the welcome and yah running in the snow can be pretty tough, you sweat alot and you really push your muscles hard Smile

adamm · Girly Man Joined: 29 Jan 2007 Posts: 9 317 Pumps S. Bucks

Thankyou all for your comments, I really appreciate it. I'm doing all the cardio because i'm mainly concerned about losing the fat, and doing some weights to try to keep the muscle that i have right now. During the first two weeks I noticed that I was dropping weight fast, but now it seems that i'm at a stand still. Course, i have a bad habit of weighing myself, at every chance that i get. Has anyone had this issue where they were losing weight and it stopped. Of course its only been 2 and half weeks now, but should i just keep what i'm doing, and see what happens over the next few weeks, or months.

Thanks again...

Nicko · Posted: Wed Jan 31, 2007 9:46 am Post subject:

Welcome both Lai and Adam

well when you first get into exercising, especially when you REALY first get into exercising, you will see drastic improvements with in the first few weeks, and the more out of shape you are, the better the improvements you will see and make with not that much effort, that is how people on those Biggest Loser shows can lose like 50 lbs in a matter of like 2 weeks or how ever that show works.

the most likely reasons for you weight loss comming to a hault is either your body has snapped out of it's lethargic ways and is now starting to become active and use to training so it might be a bit harder to lose weight, your body has adapted to your work out so you have to increase the intensity, or you are not eating properly

fire23 · Posted: Wed Jan 31, 2007 6:22 pm Post subject:

welcome to the forum guys... ( I know this is later) but welcome to the forum

adamm · Girly Man Joined: 29 Jan 2007 Posts: 9 317 Pumps S. Bucks

Again, I wanted to thank everyone for their comments. I have figured out why I was so concerned about the weight loss, and its not because of my eating habits. I'm keeping my calorie intake to about 2000 or less calories a day, and burning around 1000 a day at the gym.

The problem that I am having is that the scale that my wife has, seems to be a little screwy sometimes, and gives you multiple weights. Of course its one of those cheap digital floor scales, so I will have to weigh myself at the gym today. But, in light of everything, I think that I am progressing.