JackedCast Show Notes
Episode #: 8
Hosts: Clay Russell, Mike Florio & Darren Mota
The Panel Weighs In
Change: lost 0.6lbs.
Goal: 220lbs. 10%BF
Change: lost 3.0lbs (see the struggle)
Change: lost 2.0lbs.
Feedback & Follow Up
From Chris: Hi Guys, well another fantastic podcast from The Tekside Network, you guys are awesome and I sincerely thank you for giving up your time to entertain us in such a great way! I have a couple of questions to ask if you don't mind and I would like your opinions on the best way to achieve what I want to achieve with my fitness and fat loss goals. First up a bit of background, I am 44 years young, 5ft 7" and currently weight 12 st 10 or 178lbs. I have lost 28lbs over the last few years just by watching what I eat and exercising but I cant seem to shed the weight I want to get lean and rid of the flabby stomach and man boobs lol. I guess my ideal weight would be somewhere around the 154lbs mark although I have no idea if this is correct or not so I guess that is the first questions. How do I know what my ideal weight is? Next up is how should I go about losing the weight by exercising and eating right. I am pretty well educated with nutrition and and hopefully calorific intake and have worked out the following to enable me to lose around 1lb per week.
Calories 1700 a day
40% from Protein
40% from Carbs
20% from fat
On top of that I exercise three times a week and this is where the other question comes in. I am a weak guy, always worked with my head not my body so I have little muscle really. I tried lifting heavy and started with Stronglifts 5x5 and ended up hating it as the weight got really heavy so I got more into cardio. I am now doing three different things a week just to keep it interesting:-
Monday high rep low weight lifting
Wednesday is pure HIIT cardio burning around 500 calories in 40 mins
Friday I do another weights session, again light weights high reps mixed with pushups and burpees.
All in all I am burning around 1200-1500 calories a week in exercise.
The question now, am I doing too little, too much, eating right etc etc? Let me know what you guys think and if you can give me any pointers that would be fantastic.
Thanks guys keep up the great work we appreciate all you do!
The Big Discussion
Nutrition & Fitness Hardware & Software
The Struggle: (obstacles to overcome in the month ahead)
Clay: Self Discipline. Making a lifestyle change, just not following a trend.
Mike: I've had a nasty upper respiratory infection for almost 2 weeks.
Darren: More Protein intake
Jacked Trax (our favorite workout jams) Visit the TEKSide.net homepage to get a preview of all the tracks listed.
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