My Training Routine/Diet for Adding Mass and Cutting Bodyfat

[Swoleburn]

I started a new training routine and diet that has allowed me to Drop bodyfat while adding muscle mass and increasing my bodyweight. It took me a while to get my diet and training down to accomplish this, but I think I have it down. This training routine is not for those who cant spend alot of time in the gym.

Daily Training Routine/Diet:

6am: 8 egg whites, 1/2 cup of Oatmeal, 1 medium banana

7am-8:30am: Train Auxiliary movements
Ex: Bis, Tris, Traps, Calves, Forearms, Neck, Abs

9am: 50 gram Protein Shake, 1/2 Whole Wheat Bagel

11am: Cardio 45-60 minutes

12:30pm: 2 Chicken Breasts, 1 cup Leafy Greens, 2/3rds cup Brown Rice

12:45pm-3:30pm: Sleep

3:45pm: 8-10oz Steak, 1 cup of Broccoli, 1 Apple

4:45pm-6:30pm: Train Core Movements
Ex: Chest, Legs, Back, Shoulders

6:45pm: 50gram Protien Shake, 1 cup Leafy Green Veggies

9:45: 2 cups of Fat Free Cottage Cheese, 4 egg whites

I Use this training split on 4 out of the 6 days that I workout: Monday, Tuesday, Thursday and Friday.

On Wednesdays and Saturdays I cut out the evening session of Core Movements but still train my Aux Movements and Cardio.

Sundays are off

Since starting this routine about 3 weeks ago, I have gained 5lbs and droped 4% bodyfat...Now you might be saying that 5lbs in 3 weeks is not that good but considering I have also dropped a good bit of bodyfat I am very pleased. Hopefully this can help others trying to do the same thing as me. If you have any suggestions on how I can improve my training/diet please let me know...Thanks

Swoleburn

 

[joltan]

I like that diet alot, if you dont mind me asking, what time do you work during the day?

 

[Swoleburn]

I am a Strength and Conditioning Coach for a football team and work from 7am-11am. This allows me to workout while I work. I love my job!!!!!

 

[joltan]

Nice, I would like try this routine, but work 8-5, could I do the cardio in early morn or directly after workout, or does this work specifically for you since its spread out? Also do you know the stats of the diet of the top of your head, like amount wise?

 

[Swoleburn]

I think what helps me keep this up is I get to sleep for a few hours in the afternoon. I dont like to lift and do cardio one right after another either. I definitely feel like it helps that the training times are spread out.

Stats of Diet are: (Approximate Values)
Protein: 350 grams
Carbs: 300 grams
Fat: 40 grams
Calories: 3000

 

[Vennom96]

...Since starting this routine about 3 weeks ago, I have gained 5lbs and droped 4% bodyfat...Now you might be saying that 5lbs in 3 weeks is not that good but considering I have also dropped a good bit of bodyfat I am very pleased. Hopefully this can help others trying to do the same thing as me. If you have any suggestions on how I can improve my training/diet please let me know...Thanks

Swoleburn

So in 3 weeks you lost 11lbs of fat but you still somehow gained 5lbs?

 

[Keeper of Chaos]

i am interested in seeing what ur lifting routine is like ie reps, sets and excercies to clarify what you mean.

 

[blackbeard]

@275 your adding muscle on 3000 cals????????

 

[joshbeam1]

I think what helps me keep this up is I get to sleep for a few hours in the afternoon. I dont like to lift and do cardio one right after another either. I definitely feel like it helps that the training times are spread out.

Stats of Diet are: (Approximate Values)
Protein: 350 grams
Carbs: 300 grams
Fat: 40 grams
Calories: 3000

I"m 240lbs now and I'd loose weight at 3000 cals. Don't know how u can gain at 3000cals if u're 275lbs. Sounds pretty improbable.

 

[Keeper of Chaos]

he is on test and tren so could lose alot of fat and still have some water in him. the Winstrol (winny) could have something to do with it as well.

 

[Vennom96]

Well if in 3 weeks he has lost 11 lbs of fat, and is still up 5 lbs, then that means he has gained 16lbs of water and muscle in 3 weeks. Pretty impossible if you ask me.

 

[Swoleburn]

I am going off the bodyfat testing at my gym, using Calipers and measurments. Bf went from 16.3% to 11.9%. I am also using Clen and ECA stack to help shed BF. Weight went from 258.2 to 263.0. Maybe the measurments are off but I look leaner in the mirror and weigh more on the scale so Im happy

 

[joshbeam1]

he is on test and tren so could lose alot of fat and still have some water in him. the Winstrol (winny) could have something to do with it as well.

I don't care what the hell someone is taking as far as gear goes IF youre NOT eating shit you prob. won't be gaining much weight at all if any and 16lbs of weight....not real probable.

 

[joshbeam1]

I am going off the bodyfat testing at my gym, using Calipers and measurments. Bf went from 16.3% to 11.9%. I am also using Clen and ECA stack to help shed BF. Weight went from 258.2 to 263.0. Maybe the measurments are off but I look leaner in the mirror and weigh more on the scale so Im happy

can I ask y u're starving yourself while u're on cycle???

 

[Keeper of Chaos]

I don't care what the hell someone is taking as far as gear goes IF youre NOT eating shit you prob. won't be gaining much weight at all if any and 16lbs of weight....not real probable.

hey its working for him so why question it. if i could eat that amount of cals lose bf and look better in the mirror while gaining weight i would be happy. there has to be a reasonable explanation for why he is gaining this weight and i was just throwing it out there. stating the obvious.

 

[joltan]

The cals are low but the protein intake is high, you could slowly gain at 258 6'4 on 3000 cals, 350g protein and gear. Why even state 16 pounds, he said hes on test and tren so it could be 14 15 pounds of water especially being so tall. I dont see why its so hard to believe, maybe you need to train harder josh. just my opinion.

 

[Swoleburn]

can I ask y u're starving yourself while u're on cycle???

I dont think I am starving myself...I eat 6 clean high protein meals a day, never going over 3 1/2 hours without getting 50 grams of protein in my system... I will bet its more clean calories that most people get in a day

For the people who say its improbable or that I am lying then you can believe what you want, I have no reason to lie and dont really care if you believe me or not. I will post more pictures soon on my progress in my picture thread....Peace

http://www.steroidology.com/forum/showthread.php?t=68295&page=1&pp=40