[2x4]

Well, I was an anonymous poster on H&R where I stated I was trying to lose weight, fumbled one day and then upchucked my meal to 'fix it'. Considering I don't want to do that ever again (and today I found out that I gained 2 kilos in 2 weeks. WTF?? ), I decided to do a bit of a fitness journal and see if I am doing it right or wrong. I am currently 5'2.5" and about 92 kilos (14.4 stones.)

Breakfast:
2 eggs scrambled with diced tomatoes and onions (left a third of it uneaten) plus about 30-45 ounces of flat bread. (I am guessing about 240 calories?)
Tea with skim milk, 3 teaspoonfuls of sugar, 1 spoon fiber-supplement. (100 calories?)

Gym workout:
Cardio-
30 minutes on cardio, 3.0 incline, 5.7 kph (supposedly burned 240 calories)
15 minutes on X-trainer (supposedly burned 160 calories)
15 minutes on bicycle, level 7, 69-80 rpm (100 calories)
Upper body machine workout-
45 lateral pull-downs (3x15)
45 weird version of a butterfly - worked my pecs (3x15)
45 other type of upper chest machine I can't identify (3x15)
Free weights workout-
45 crunches, 45 side crunches
45 side bends with 3 pound weights (I think it's pounds)
45 tricep kick backs (although they failed, I kept doing them wrong despite the help!)
45 bicep curls
45 double front dumbbell raise.

Lunch Menu:
Baked Kibbeh (ground lamb mainly, bulger, onions and some pine nuts, baked in a pan greased by olive oil) with yogurt&cucumber sauce (mixed with powdered mint and garlic.) I had one slice (think of it in a metal pizza dish and cut up the same way.) Refrained from touching the niece and nephew's McDonald's, not even a fry. Woohoo! (Some recipe sites say 500 calories some say 350)

Going to the movies. Snack options: Sliced carrots, green peppers, and cucumbers (no baby carrots, damn) and a tangerine or two for the sweet tooth.

[ch0c0h01ic]

Originally Posted by 2x4

Breakfast:
2 eggs scrambled with diced tomatoes and onions (left a third of it uneaten) plus about 30-45 ounces of flat bread.
Tea with milk, 3 spoonfuls of sugar, 1 spoon fiber-supplement.

Firstly check out the FITNESS STICKY and pay particular attention to the section on HEALTHY EATING for WEIGHT LOSS if you haven't done so already.

Secondly forget the fibre supplement, eat more fruit and veg instead.

Originally Posted by 2x4

Gym workout:
Cardio-
30 minutes on cardio, 3.0 incline, 5.7 kph (supposedly burned 240 calories)
15 minutes on X-trainer (supposedly burned 160 calories)
15 minutes on bicycle, level 7, 69-80 rpm (100 calories)
Upper body machine workout-
45 lateral pull-downs (3x15)
45 weird version of a butterfly - worked my pecs (3x15)
45 other type of upper chest machine I can't identify (3x15)
Free weights workout-
45 crunches, 45 side crunches
45 side bends with 3 pound weights (I think it's pounds)
45 tricep kick backs (although they failed, I kept doing them wrong despite the help!)
45 bicep curls
45 double front dumbbell raise.

Your routine is awful. Way overcomplicated, cardio before weights, lots of isolation exercises, lots of light weights, etc. A much simpler, 3 day week full body routine (like STARTING STRENGTH, STRONGLIFTS, etc), with 1-3 days of HIIT/Tabata/RossTraining in between would yield far better results than your current routine.

READ THE FITNESS STICKY, particularly the WORKOUTS, ROSSTRAINING and HIIT sections.

[2x4]

Admittedly my workout was recommended to me by the gym. They measured my body fat and BMI and all that, told me to come two days later, then gave me a list of everything I need to do for that day.

While on the cardio, I do a bit of HITT (I did forget to mention that) particularly on the treadmill. I jog for 45 seconds in between 2 minute rests.

That was just for today. Next class workout (I asked so I can be sure) will be 45 minutes cardio then one of their cardio classes (aerobics, bellydancing, steps, whichever is available while I'm there.) They also recommend I swim, but I hate public swimming pools, so might push for another 90 minute cardio before the class.

Fiber supplement is for the added boost. I do eat fruits a bit (love oranges and tangerines especially) but recently I've neglected my veggies. Which I hope to counter with snacking on carrots and cucumbers at the movies.

[Peter North]

Originally Posted by 2x4

Admittedly my workout was recommended to me by the gym. They measured my body fat and BMI and all that, told me to come two days later, then gave me a list of everything I need to do for that day.
.

don't listen to your gym

[ch0c0h01ic]

Originally Posted by 2x4

While on the cardio, I do a bit of HITT (I did forget to mention that) particularly on the treadmill. I jog for 45 seconds in between 2 minute rests.

I hate to burst your bubble but that isn't HIIT, that's interval training (and meagre version at that). An example of HIIT would be sprinting 100m, then walking back to the start line, and repeating that 10 times. High intensity interval training should be just that. If you're doing HIIT properly you won't be able to workout for longer than 15-30mins.

Again, I'm going to stress that you should read the fitness sticky.

[2x4]

Fair enough, I'll check it out more carefully.
As for the gym's program being wrong, well ****, there went a week of hard work.

So best bet is to ditch what they gave, read over the files and create something from that? I'll do that as soon as I get back home.

[weapon tech]

i agrred with the others ur interval training is nothing really if u want to burn of some weight.i do 12 mins at steadfy speed then rest for 2mins then sprint it for other 12 mins.mind u im in the raf but somthing along thoses lines will help.runing jogging or walking lots is best way to lose wight quickly i think.

[ch0c0h01ic]

Originally Posted by 2x4

Fair enough, I'll check it out more carefully.
As for the gym's program being wrong, well ****, there went a week of hard work.

It's better than nothing but you could do far better.

Originally Posted by 2x4

So best bet is to ditch what they gave, read over the files and create something from that? I'll do that as soon as I get back home.

By all means read the sticky and absorb it's wisdom, but please, don't dick about and try to create your own routine. You obviously don't have the training knowledge, you will do far BETTER sticking to one, or more, of the routines mentioned.

While many beginners think they know best, honestly they don't. You may think 'my arms are small, the routine doesn't incorporate many curls, therefore I'll do more curls and they'll get bigger', for example, but it doesn't work like that. Many of the routines have already been optimised to the max to give the best results in the least amount of time, a beginner coming along and 'customising' it isn't going to make it any better, in fact, they can actually make things worse.

So read the sticky and absorb it, but most importantly practise and stick to it.

[Chumbaniya]

Yeah, definitely ditch the routine your gym gave you, it's ridiculous. Gym instructors almost always know nothing about effective exercise and will fob you off with a needlessly complicated routine to try and impress you. The best way to start out is to keep things simple.