How much should I be able to bench and how much weight should I loose after 30 60 90

[alanwest09872]

Question 1

Ok right now I bench 65lbs 20-25reps. at least 10 times a day. after 30 days how much weight should I be up to bench.

What my goals are 30 days 80lbs, 60 days 110, 90 days 130lbs. Is this a reasonable set of goals or am I way off.

Question 2
I want to first state that I ride an excersise bike from 20-45mins a day. Usually I break it up into 2 sets. First set is usually 25 mins then 6-8hours later I ride for another 20 mins. For every 10 mins of riding I loose 100 calories (ish).
My goal for my weight is 205 right now. 190 in 30 days, 175 in 60 days, 160in 90 days.
What I eat
1. I cut out all pop. 500 calories a day saved. 500 calories a day * 30 days = 15000 calories which is = to 5lbs lost. This is just from cutting out pop every day and only drinking water
2. I eat only Peaches and bananas for 2 meals and snacks
a. 3-4 Bananas = 300 - 400 calories a day
b. 3-4 Peaches = 180-240 calories a day.
So total for 2 meals and all snacks I am looking at a max of 640 calories a day.
3. I eat one big meal a day. Its always full of protein whether its chicken or stake usually fried potato's and corn. I figure this meal = about 600 to 700 calories a day.

So total calorie intake is 1340 max per day. The average male body burns 2000 calories a day. So thats 660 calories that I am saving.

660 calories saved per day times 30 days = 19800 which = 6.5lbs (ish) per month

I burn an average of 300 calories a day on the excersise bike. Take 300 x 30 days = 9000calories burned in a month = 3lbs.

Ok so Cutting out pop saved me 5lbs a month. Dieting cuts out about 6.5lbs a month. Last riding the bike burns about 3lbs a month. 5 + 6.5 + 3 = 14.5lbs a month.


So if my math is correct. I know there's no exact science to loosing weight but taking average numbers and multi it out it seems to come out to what my goals are.

Basically am I talking out my ass right now or am I correct in thinking that I can burn this much weight in a 30 day period. with my current work out plan.

From what I was made to understand 3000 calories = 1lb. Thats how I did the math out.

I didnt even add in the lifting weights every day. I have to burn at least 200 calories a day lifting weights if not more.


Just a quick recap
question 1
How much should I be able to bench after 30 60 and 90 days. Starting at 65lbs benching now. doing 20-25 reps every 30 mins at least 10 times a day.
Question 2
How much weight should I loose per month. My goal now is 205 right now 30 days 190 60 days 175 90 days 160.

 

[Pantlegz]

increase the weight and decrease the volume, do 5 sets of 5 start at 65lbs and add 5lbs a week. Doing sets of 20-25 would make it a mainly aerobic exercise and limit strength gain.

As far as the weight loss goes, it's more hormonal and less just calories in < calories out. Not to say you shouldn't keep track of your calories but looking at macro nutrient breakdowns and make sure you're keeping everything in line to allow your body to actually burn fat. Also, too much of a calorie deficit will also stop the body from burning fat because it goes into 'starvation' mode.

 

[alanwest09872]

increase the weight and decrease the volume, do 5 sets of 5 start at 65lbs and add 5lbs a week. Doing sets of 20-25 would make it a mainly aerobic exercise and limit strength gain.

As far as the weight loss goes, it's more hormonal and less just calories in < calories out. Not to say you shouldn't keep track of your calories but looking at macro nutrient breakdowns and make sure you're keeping everything in line to allow your body to actually burn fat. Also, too much of a calorie deficit will also stop the body from burning fat because it goes into 'starvation' mode.

Im making sure not to starve myself thats why I eat so much fruit. Eating 8 pieces of fruit a day keeps you pretty full. Before I was taking in near 3000 calories a day. I would just pour on the hot fudge on a icecream sunday like 1 cup of hot fudge. Also a daily treat of mine was to put at least .5cup of sugar if not more onto a piece of toast then take confectionary sugar and dumb .25cub of that on. I would eat that at least once a day if not more. I figure theres got to be close to 1000 calories just in that alone.

As for the lifting. I am not really trying to do major strenght building right now its all about aerobic exercise. Loosing the weight I have now and toning all my other muscles. Mind you I do want to build a little muscle and I figure thats what I am doing now.
I want a flat chest like I used to have I dont want these massive man boobs anymore

 

[TheNinja]

I had a whole thing typed up and it didn't post. I'll try to summarize again.

1. Sets of 20-25 reps doing them 10 times every day isn't the best use of weights. Especially if you are waiting 30 minutes between sets. You are better off starting at 10-12 reps and probably 5-6 sets of them with maybe 1 minute rest (or 2 minute if you feel you need it). Ultimately you can move down into the 5-6 rep range, but that comes later.

2. Your goals for lifting are not out of line. People who have never lifted weights before will see huge gains the first few months....it's awesome Just dropping your reps will help a lot.

3. Lifting "heavy" will not make you have "big boobs" or anything. You won't get massive muscle or look like Arnold simple by accident, it takes a lot of hard work and dedication or lifting, diet, sleep, supplements, etc. Gaining muscle can actually make you look leaner and have a flatter chest believe it or not. But believe me, lifting weights in general is not going to hamper losing overall body fat/weight. It will actually help you.

4. A "meal" of just 3-4 pieces of fruit is not good. First, you aren't getting protein and fat you need. Second, you are eating all simple carbs/sugars and are messing with your blood sugar levels as well as spiking insulin. You'd be better off with skim milk, protein powder, 1 pieces of fruit, and some raw veggies. Toss in some olive oil if you want some fats.

5. How tall are you? Losing 45 pounds in 90 days seems like a lot to me. You can probably lose 10-15 within 3 weeks simply by working out a little, cutting out soda, extra salt (retains water), and being healthier on your diet. I think 2 pounds a week for the first couple months is reasonable and healthy, so even on the agressive side, I think 30 pounds in 90 days is a pretty substantial goal in itself.

I"m not a professional trainer or dietician though

 

[blackdogdeek]

Im making sure not to starve myself thats why I eat so much fruit. Eating 8 pieces of fruit a day keeps you pretty full. Before I was taking in near 3000 calories a day. I would just pour on the hot fudge on a icecream sunday like 1 cup of hot fudge. Also a daily treat of mine was to put at least .5cup of sugar if not more onto a piece of toast then take confectionary sugar and dumb .25cub of that on. I would eat that at least once a day if not more. I figure theres got to be close to 1000 calories just in that alone.

just because you feel full on the fruit doesn't mean you are eating enough. what i believe pantlegz was referring to is your bmr. if you eat less than that your body will go into starvation mode and you'll stop burning fat. you should read the fat loss sticky at the top of this forum to understand what calorie range you should be in. 1340 is probably way too low. how tall are you?

 

[Pantlegz]

just because you feel full on the fruit doesn't mean you are eating enough. what i believe pantlegz was referring to is your bmr. if you eat less than that your body will go into starvation mode and you'll stop burning fat. you should read the fat loss sticky at the top of this forum to understand what calorie range you should be in. 1340 is probably way too low. how tall are you?

Also carbs increase glucose and insulin production which knock your body out of it's 'fat burning mode' because it has all this excess energy that is more readily available than the fat you're trying to get rid of.

 

[alanwest09872]

Im 5'10 inches tall. Lots of information for me to think about. I will probably read them another 5-6times before I really understand them. I have a hard time reading.

As for the weight lifting I have to do smaller weights because of my back. See with how messed up my back is if i overdo it I will be out of it for a week. So I do smaller weights multi times because its easier on my back. If I try to do multi sets in a row then my back also hurts a ton. So i figured doing low weights multi times in a row is better then trying to do low reps with higher weight because t hats just going to mess me up badj.

 

[TheNinja]

Im 5'10 inches tall. Lots of information for me to think about. I will probably read them another 5-6times before I really understand them. I have a hard time reading.

As for the weight lifting I have to do smaller weights because of my back. See with how messed up my back is if i overdo it I will be out of it for a week. So I do smaller weights multi times because its easier on my back. If I try to do multi sets in a row then my back also hurts a ton. So i figured doing low weights multi times in a row is better then trying to do low reps with higher weight because t hats just going to mess me up badj.

That's understandable. However, I'd still suggest trying to do multiple sets, or at least do something like 1 set, light weight, 20 reps...then 5 minutes of light cardio (or however long it takes for your back to feel OK0, then 1 more set of lifts, then cardio, etc. I'd shoot for like 1 hour long session all at 1 time if possible. If you are just spreading around your sets and just lifting like 1 set every 30 minutes, you aren't getting warmed up properly, you aren't keeping your heart rate up, etc. There is a lot that goes into weight lifting and exercise science. Also, in general people really underestimate the nutrition portion of it. It is as important, if not moreso, than the lifting/cardio in my opinion.

That being said, doing something is better than nothing though. So whatever works with your time frame and comfort level is good for you.

 

[alanwest09872]

That's understandable. However, I'd still suggest trying to do multiple sets, or at least do something like 1 set, light weight, 20 reps...then 5 minutes of light cardio (or however long it takes for your back to feel OK0, then 1 more set of lifts, then cardio, etc. I'd shoot for like 1 hour long session all at 1 time if possible. If you are just spreading around your sets and just lifting like 1 set every 30 minutes, you aren't getting warmed up properly, you aren't keeping your heart rate up, etc. There is a lot that goes into weight lifting and exercise science. Also, in general people really underestimate the nutrition portion of it. It is as important, if not moreso, than the lifting/cardio in my opinion.

That being said, doing something is better than nothing though. So whatever works with your time frame and comfort level is good for you.

Thats a good idea lift then cardio lift then cardio. I may try that to keep my heart rate up thanks for the response its much appreciated.

 

[Turin39789]

IMHO, benching 65 lbs for 20-25 reps 10 times a day for a month will make you very good at benching 65 lbs for 20-25 reps 10 times a day. Strength gains occur at around 90&#37; of your max. But if you have serious back issues, I would recommend working with a physician or trainer who has experience with the issue to develop a plan that works for you instead of cobbling one together, back injuries get serious fast.

 

[alanwest09872]

IMHO, benching 65 lbs for 20-25 reps 10 times a day for a month will make you very good at benching 65 lbs for 20-25 reps 10 times a day. Strength gains occur at around 90% of your max. But if you have serious back issues, I would recommend working with a physician or trainer who has experience with the issue to develop a plan that works for you instead of cobbling one together, back injuries get serious fast.

I stated this in the other post I may as well state it here. I suffer from extreme depression. I am incable of leaving the house for extended periods of time. I have very bad panic attacks. So i only leave the house to go to the doctors and once in a while the store and thats it. So its impossible for me to seek outside help.

 

[ZOOYUKA]

With a bench that weak you would probably be more effective doing push ups for the time being. Can you even do one?

 

[alanwest09872]

With a bench that weak you would probably be more effective doing push ups for the time being. Can you even do one?

thats an easy answer no i cant. 65 lbs is alot to me right now it gets pretty heavy.

 

[TheNinja]

thats an easy answer no i cant. 65 lbs is alot to me right now it gets pretty heavy.

You can try doing pushups with your knees on the ground instead of your toes.

Also, ignore my earlier suggestion about pullups. Unless you have a rubber band or a spotter to help you, you won't be able to do one. A pullup is basically where you grab onto a bar and pull your entire body weight up to your chin.

 

[douglasb]

Like others have stated, don't do so many reps. A max of 10-12 reps is fine, maybe 3 sets each time you work out. That is a good starting point. Your strength will increase greatly at first, then taper off eventually.

As far as your goal of losing weight'getting "toned", you must realize this: there is no such thing as "toning" an area, per se. You can build muscle or lose fat, but as you get into progressively better shape, it becomes nearly impossible to do both at the same time. My suggestion is to focus on building muscle first, as this will cause your body to consume more calories in everything you do (even while sleeping) and will make it that much easier to lose weight. There is a fat loss sticky somewhere on this board that is very good IMO. Worth a read if you haven't read it already.

Summary: drop the reps and focus on building some muscle, while continuing to do your cardio. In about a month, re-evaluate where you are and where you'd like to be, and adjust your plan accordingly.

 

[brad310]

To the OP:

One thing to consider regarding the bench weight...if you can go heavier - within reason, and perform 6-8 reps, do that isntead. The more you do, the more metabolic hormones (testosterone etc) your body will release to help grow everything else as well. Also, look on youtube for proper bench press technique. Most people do it wrong, and as a result have a harder time adding on weight to the bar, or come up with shoulder injuries.

 

[alanwest09872]

To the OP:

One thing to consider regarding the bench weight...if you can go heavier - within reason, and perform 6-8 reps, do that isntead. The more you do, the more metabolic hormones (testosterone etc) your body will release to help grow everything else as well. Also, look on youtube for proper bench press technique. Most people do it wrong, and as a result have a harder time adding on weight to the bar, or come up with shoulder injuries.

Ok ok i am going to try 75lbs with my back and see how that is. Im trying to build up my back so i can do heavier weights without it hurting myself.


I was able to do 75lbs 15 reps. Thats with banging my hand against the bar hurt like hell and its all tore up now lol.

 

[SociallyChallenged]

IMHO, benching 65 lbs for 20-25 reps 10 times a day for a month will make you very good at benching 65 lbs for 20-25 reps 10 times a day. Strength gains occur at around 90&#37; of your max. But if you have serious back issues, I would recommend working with a physician or trainer who has experience with the issue to develop a plan that works for you instead of cobbling one together, back injuries get serious fast.

Where are you getting your data from? Strength gains can occur with as little as 50% of the 1RM, especially in beginners. Most serious lifters train anywhere from 80-95% on their lifts. Training 90% all the time is a good way to build poor motor programs (i.e. poor form) and injure yourself.

 

[alanwest09872]

Where are you getting your data from? Strength gains can occur with as little as 50% of the 1RM, especially in beginners. Most serious lifters train anywhere from 80-95% on their lifts. Training 90% all the time is a good way to build poor motor programs (i.e. poor form) and injure yourself.

alot of good information there Ty. one question though what is 1RM lol.
So what your saying is I will see gains as long as I do at least 50% of what I can actually do training wise. im up to 75lbs and that has to be at least 75/80percent of my strength if i had to i could probably do 100lbs but be sorry about it the next day.

 

[ZOOYUKA]

Ok ok i am going to try 75lbs with my back and see how that is. Im trying to build up my back so i can do heavier weights without it hurting myself.

What are you doing to build your back up? I don't see any mention of back exercises.

 

[SociallyChallenged]

What are you doing to build your back up? I don't see any mention of back exercises.

He's pretty much ignoring it, which is honestly one of the worst decisions he's ever going to make. Not fixed = lifelong dysfunction and disability.

 

[alanwest09872]

What are you doing to build your back up? I don't see any mention of back exercises.

Sorry I didnt see your question. What can I do to increase the muscle mass in my lower back.

Its not that I am ignoring it. Its more I dont know how. I am hear to learn the more you teach me the more I will know. Thats why I keep asking so many questions. I dont know what I am doing and slowly learning more.

Like the high protein diet. Thanks to you guys I am now on a high protein diet unlike before when I was only on fruit lol..

 

[polarmystery]

He's pretty much ignoring it, which is honestly one of the worst decisions he's ever going to make. Not fixed = lifelong dysfunction and disability.

From reading most of his posts, I think he craves the attention of forum patrons more than he intends on improving his physical fitness...

My $0.02 though...

 

[CrazyAznDriver]

come on guys this has to be a troll post... If not wow :/

 

[alanwest09872]

im just going to ignore the last two post there either trolls or idiots trying to cause trouble. Just because I have lots of questions doesnt mean I crave the attention. It just means I am a beginner with no idea what hes doing. Do to all the help like I said I have changed my diet from all fruit to a high protein. Im taking suppliments now. And I have learned alot. The problem is when my questions are answered more come up and just like my sig states anandtech isnt great the people that make anandtech up are great thats why I come here for answers.

And if you guys werent trying to cause problems then why was the first post polarmystery posted was about my grammer making fun of me because of my poor grammer skills.