My transformation begins tomorrow

[saiyansnake]

I’ve been very unhappy with my physique for a very long time. Now it's time for me to get in shape. My goal is to loose body fat and gain muscle mass for a nice lean/cut look. I've never gone to a gym of dieted in my life so any tips/advice are welcome
I'm currently 6ft in height, 167lbs, I don't know my fat%
Here are some pics of my starting point.








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[Heelus]

My 2 cents would be to clean your diet and gain some strength ... You don't really need to drop weight. With muscles you will have that athletics look you're looking for.

What is your current diet and workout plan ?

[saiyansnake]

My 2 cents would be to clean your diet and gain some strength ... You don't really need to drop weight. With muscles you will have that athletics look you're looking for.

What is your current diet and workout plan ?

This is what I ate today/ it is a rough sketch of my planned diet:

7:00 am - 1 apple, 1 banana, oatmeal, water
10:00 am - 1 cup yogurt, turkey breast sandwich, water
1:00 pm - rice with kidney beans, a large chicken breast (grilled or baked), broccoli
4:00 pm - ??? (What’s good to eat at this time?)
6:00 pm - This it the time I'll go to the gym (what's a good pre-work out meal?
7:00 pm - pasta with meat, steamed cabbage
10:00 - bed

As for my work out plan, I'm going to start going to the gym tomorrow so it will be a little while until I learn some good exercises.

Monday - shoulders, arms, back
Tuesday - cardio
Wednesday - chest, abs
Thursday - cardio
Friday - lower body
Saturday - cardio HIIT/ or full body with less sets

How does this sound for a plan? Any criticism, additions, subtractions, help, accepted.

[cassiegose]

Hi there,

Your body fat appears to be somewhat low... I think with some protein and weights you should be seeing results in no time.

For your diet... What about a few simple changes such as....

Meal 1: banana, oatmeal, water, PROTEIN (this can be simply adding protein powder to the oatmeal or scrambling up a few eggs/eggwhites)

Meal 2: apple, turkeybreast sandwhich (on whole wheat... easy on the mayo), water

Meal 3: looks great!

Meal 4: I would do a sandwich (always whole grain bread). Or a meal like meal 3 would be good.

Meal 5: Right after working out grab a protein shake... powder protein and water.... Then follow with meal 7. Keep the pasta serving small and make sure that is whole wheat pasta. :)

One thing I might suggest to your diet is make sure youre getting enough fat in there too. You could add some flax to the breakfast, add some nuts to meal 2, add some avacado slices to the sandwhich, and have fish a couple of nights a week to ensure youre getting enough healthy fat.

Your workout plan doesn't look too bad. If I were you I would do back/biceps on the same day and do chest/tris on the same day and then save a day for legs. You could do shoulders with the chest/tris or do them with legs. You could also start with a simple full body workout 3 days a week for a while doing compound lifts, then move to the chest/tri, back/bi, leg workout, in 2-3 months. I like starting with a total body workout as youre working each muscle group 3 days a week... then moving to a split workout after a while to shock the muscles. Just my thoughts. :)

Hope this helps. Good luck!

Cassie

[swanso5]

all good suggestions above

here's another one if you're real keen mate:

www.uponlinetraining.com

[saiyansnake]

Thanks guys