Please give advice on what I need to improve or change in order to get my body fat lower and build lean mass. I plan to continue this training layout and diet until Jan. 1st. Then and only then will I make the decision to gear up or not. This is my first diet post and I have done a lot of research and have been on it for two weeks. I have been on the workout for a month and am seeing nice gains.
I have been exercising and dieting, but I have just decided to write it down and chart my progress now. I weighed 236lb back in June of this year. I am at 202lbs, I have busted my butt and man do I feel great. ***NOTE: I got the diet info and workout routine off the net somewhere, don’t remember, but I have been following it.***
As stated I weigh 202lbs, 5’11”, 35” waist, my BMR-1832, TDEE-260, BMI 27. (I did these figures twice using the info on the site, very helpful, two thumbs up!! If they aren’t right, inform me.) My bodyfat percentage is 16%, that’s what my family doctor told me. Here is the workout I follow, I run at least a mile each day after workout and walk a mile also on 5% incline at 4mph. It is a killer. I do 300 crunches 4x a week. I run and swim on Wednesday. I also ran sprints today.
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Monday
Chest
Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Dumbbell Flys,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure
Shoulders
Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
Workout # 2
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Tuesday
Back
Chin-ups, 3 sets to failure- I have to use chair some to help
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Wrist Curls, 3 sets of 10,6, 4 reps to failure
Rope twist
Workout # 3
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Thursday
Legs
Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
Workout # 4
________________________________________
Friday
Biceps
Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure
Triceps
Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
1.Meal 1 (5:30a.m.)
3 strips turkey bacon
2 egg whites and apple/banana
Meal 2 (9 AM)
Meal replacement packet like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1tbs peanut butter
Can of tuna and 3 egg whites
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2 (sometimes I eat beef jerkey or chicken)
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Yougurt-or 100 calorie snack
2. I have only used this as a guide to switch my meals up for a change, I use the diet above 75% of the time.
7am Meal 1
6 egg whites, 1 yolk, 1 slice low fat cheese, 3oz oats, 1 banana, 1 cup of low fat milk, 1 scoop whey protein powder.
9amMeal 2
5oz tuna in water, 1 whole wheat bagel, 1 tablespoon low fat mayo, lettuce and tomato.
12pmMeal 3
8oz grilled chicken breast, 1 baked potato, 2 cups salad, olive oil dressing.
3pmMeal 4
Sandwich with 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese and tomato. 1 cup of low fat milk or a yogurt.
6pmMeal 5
6oz grilled steak, 1.5 cups brown rice, 2 cups salad or vegetables.
8pmMeal 6
6oz cottage cheese, half cup almonds, 1 scoop whey protein.
I hope this helps out give a back ground of me, sometimes I hit the gym for another hour after work, but usually my workout takes me two hours. I spend at least 1 hour four times week doing cardio.
Thanks again,
I take a GNC stack vitamin pack, milk thistle, b-12, and jack 3-d. along with whey protein also.
I have been exercising and dieting, but I have just decided to write it down and chart my progress now. I weighed 236lb back in June of this year. I am at 202lbs, I have busted my butt and man do I feel great. ***NOTE: I got the diet info and workout routine off the net somewhere, don’t remember, but I have been following it.***
As stated I weigh 202lbs, 5’11”, 35” waist, my BMR-1832, TDEE-260, BMI 27. (I did these figures twice using the info on the site, very helpful, two thumbs up!! If they aren’t right, inform me.) My bodyfat percentage is 16%, that’s what my family doctor told me. Here is the workout I follow, I run at least a mile each day after workout and walk a mile also on 5% incline at 4mph. It is a killer. I do 300 crunches 4x a week. I run and swim on Wednesday. I also ran sprints today.
________________________________________
Monday
Chest
Flat Bench Press, 3 sets of 10,6, 4 reps to failure
Incline Bench Press, 3 sets of 10,6, 4 reps to failure
Dumbbell Flys,3 sets of 10,6, 4 reps to failure
Pullovers, 3 sets of 10,6, 4 reps to failure
Shoulders
Barbell Shoulder Press, 3 sets of 10,6, 4 reps to failure
Lateral Raises, 3 sets of 10,6, 4 reps to failure
Bent-over Dumbbell Laterals, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
Workout # 2
________________________________________
Tuesday
Back
Chin-ups, 3 sets to failure- I have to use chair some to help
Lats Pull downs, 3 sets of 10,6, 4 reps to failure
T-Bar Rows, 3 sets of 10,6, 4 reps to failure
Deadlifts, 3 sets of 10,6, 4 reps to failure
Shrugs, 3 sets of 10,6, 4 reps to failure
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure
Reverse Wrist Curls, 3 sets of 10,6, 4 reps to failure
Rope twist
Workout # 3
________________________________________
Thursday
Legs
Front Squats , 3 sets of 10,6, 4 reps to failure
Leg Press, 3 sets of 10,6, 4 reps to failure
Leg Curls, 3 sets of 10,6, 4 reps to failure
Calf Raises, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
Workout # 4
________________________________________
Friday
Biceps
Standing Barbell Curls, 3 sets of 10,6, 4 reps to failure
Seated Dumbbell Curls, 3 sets of 10,6, 4 reps to failure
Triceps
Bench Dips, 3 sets to failure
Triceps Pull downs, 3 sets of 10,6, 4 reps to failure
Forearms
Wrist Curls, 3 sets of 10,6, 4 reps to failure
Abdominals
Abdominal Crunches , 5 sets to failure.
1.Meal 1 (5:30a.m.)
3 strips turkey bacon
2 egg whites and apple/banana
Meal 2 (9 AM)
Meal replacement packet like Prolab's Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1tbs peanut butter
Can of tuna and 3 egg whites
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2 (sometimes I eat beef jerkey or chicken)
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Yougurt-or 100 calorie snack
2. I have only used this as a guide to switch my meals up for a change, I use the diet above 75% of the time.
7am Meal 1
6 egg whites, 1 yolk, 1 slice low fat cheese, 3oz oats, 1 banana, 1 cup of low fat milk, 1 scoop whey protein powder.
9amMeal 2
5oz tuna in water, 1 whole wheat bagel, 1 tablespoon low fat mayo, lettuce and tomato.
12pmMeal 3
8oz grilled chicken breast, 1 baked potato, 2 cups salad, olive oil dressing.
3pmMeal 4
Sandwich with 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese and tomato. 1 cup of low fat milk or a yogurt.
6pmMeal 5
6oz grilled steak, 1.5 cups brown rice, 2 cups salad or vegetables.
8pmMeal 6
6oz cottage cheese, half cup almonds, 1 scoop whey protein.
I hope this helps out give a back ground of me, sometimes I hit the gym for another hour after work, but usually my workout takes me two hours. I spend at least 1 hour four times week doing cardio.
Thanks again,
I take a GNC stack vitamin pack, milk thistle, b-12, and jack 3-d. along with whey protein also.
