2 hour chest, triceps and legs workout in the gym tonight
There is one of your problems right there.
45 min at the max .
You were not serious when you went in there.
I know I don't get much respect around here , but let me tell you something about dropping pounds.
It isn't pounds you want to lose , it is body fat .
So ! throw the scale out the window . It is of no use to you.
Most people I've worked with through the years who were wanting to lose weight alway thought the scale was the number one tool in determine the loss of fat .
I assure you that is far from the truth.
You need a set of Accu-Measure calipers to determine your BF% . Unless you have money to go the other routes.
Further more, If you are exercising properly during your weight lifting routine you should be sweating like a Hebrew slave , your heart pounding like a race horse in the Kentucky derby.
A fucking complete all out effort . Nothing more, and nothing less.
If it takes you two hours , you are just wasting your time.
You have to be rock solid determined to bust your ass and that nothing or anyone can get in your way.
Moreover, You have to paint a mental picture of your body and how you want to look and feel after a "set in stone amount" of time. There HAS to be time intervals of development. A schedule of progress so as to know if what I'm doing is working or not.
This Progress record "progress or lack thereof " will be a great time saver for you. I promise.
I use a six week progress report (body stats) to determine if what I'm busting my ass at is working for me or not.
And if not I will change things for the next six week report . Maybe you change particular exercise or set rep range.
Whatever !
One of the biggest mistakes and time waster is taking an exercise and doing it over and over without seeing any results.
Yes ! This does happen and if you didn't have a progress report to let you know then you would be wasting valuable time.
In addition to that you need a log to keep track of Exercise, Load , Reps and Sets for daily gym use.
You have to have a fucking plan of action and want it with every fiber in your body.
As for dieting I would not advise doing any.
What I would advise it have a good diet , making good food choices.
And the only way you can ever know if the choices you make are good is to know there values.
I have ran a many a fat fuck through my gyms and each and everyone did not have a clue as to what were good food choices.
I've always started them off by keeping a food log and at the end of every week have them add up the values
( calories, protien..ect) and at the end of a month I would have them divide it by 30 which would give the average daily caloric intake.
That is a very valuable number if a person want to either lose or gain weight .
If you continue to consume the same amount of calories and keep the same exercise regime then you will never lose a singe pound from all you effort.
Then on the other hand, I take my caloric average and drop a few cal I will start to see some change.
And if I add a little more cardio to my regime I'll see more good results.
As you start to keep track of your daily intake you will find as you go through a Food Count book that some simple changes in my food choices can make worlds of difference in my caloric consumption without sacrificing flavor or fullness .
Lets take broiled chicken for example
Chicken breast, meat & skin, boiled 150 cals
Chicken breast, meat only, boiled 140 cal
You have saved 10 cals with just removing the skin.
Cutting cals is easy to do if you know what your baseline is.
Ok ! I could go on a lot more with this , but I'll stop here.
