Opinions on my routine?

[vickerto]

About 3 months ago I started seriously dieting and working out
to lose some weight and get in shape. I started out at 220 and
~30% BF. I'm currently 5'7", 182, ~19% BF. I've recently
joined a gym and started a food diary. I follow the diary
strictly M-F and allow myself some leeway on the weekends. I'm
not sure what my goal numbers are, but I am thinking 165-175,
12-15% BF would be good for my frame. I basically just want to
lose fat and gain muscle.

My current workout routine is:
M: chest, tris, cardio
N: legs, shoulders, cardio
O: cardio Th: bis, back, cardio
P: cardio Sa: rest Su: rest

My current diet is 1800 calories, 40% P / 40% C / 20% F

I am interested in any feedback I can get on my workout
routine, diet or anything else. I am curious if 40% protein is
too much or if 1800 cals is not enough. I am still losing
about 1-2 pounds per week. I still have a pretty big gut, so I
am guessing I have another 15 pounds or so of fat to lose.

[Steve Frei]

<vickerto@gmail.com> wrote in message
news:1150749802.029987.322690@y41g2000cwy.googlegroups.com...
> About 3 months ago I started seriously dieting and working
> out to lose some weight and get in shape. I started out at
> 220 and ~30% BF. I'm currently 5'7", 182, ~19% BF. I've
> recently joined a gym and started a food diary. I follow the
> diary strictly M-F and allow myself some leeway on the
> weekends. I'm not sure what my goal numbers are, but I am
> thinking 165-175, 12-15% BF would be good for my frame. I
> basically just want to lose fat and gain muscle.
>
> My current workout routine is:
> M: chest, tris, cardio
> T: legs, shoulders, cardio
> W: cardio Th: bis, back, cardio
> F: cardio Sa: rest Su: rest
>
> My current diet is 1800 calories, 40% P / 40% C / 20% F
>
> I am interested in any feedback I can get on my workout
> routine, diet or anything else. I am curious if 40% protein
> is too much or if 1800 cals is not enough. I am still losing
> about 1-2 pounds per week. I still have a pretty big gut, so
> I am guessing I have another 15 pounds or so of fat to lose.

Don't mess with success! Congratulations on your dedication
and your progress, and give a holler back here if you feel
you're in need of a change because things stop working. Until
then, keep up the good work! Most of us here will tell you
that you'll do well to add compound movements to your workouts
at some point if you haven't already - squat, deadlift,
pullup, bench press. These are great for overall strength and
can also be used to build muscle.

Again, congrats on the good work.

-S- http://www.kbnj.com

[vickerto]

Thanks for the words of encouragement. I am already doing
bench press and I met with a trainer who is going to start me
on squats and deadlifts, so that will work out well. I'm
hoping to go the next 2 months without a plateau so I can
start concentrating more on the muscle and less on the fat.
Thanks again!

Tom

Steve Freides wrote:
> Don't mess with success! Congratulations on your dedication
> and your progress, and give a holler back here if you feel
> you're in need of a change because things stop working.
> Until then, keep up the good work! Most of us here will tell
> you that you'll do well to add compound movements to your
> workouts at some point if you haven't already - squat,
> deadlift, pullup, bench press. These are great for overall
> strength and can also be used to build muscle.
>
> Again, congrats on the good work.
>
> -S- http://www.kbnj.com

[Jason Earl]

vickerto@gmail.com writes:

> Thanks for the words of encouragement. I am already doing
> bench press and I met with a trainer who is going to start
> me on squats and deadlifts, so that will work out well. I'm
> hoping to go the next 2 months without a plateau so I can
> start concentrating more on the muscle and less on the fat.
> Thanks again!
>
> Tom

You've shed a lot of weight (and the weight keeps dropping)
and you are going to start deadlifting and squatting. Sounds
like you are definitely on the right track. As long as
things keep working out for you just keep doing what you are
doing. It's time to switch things up when what you are doing
stops working.

Jason