Confused with everything on web. Is this diet /routine ok?

[Rolando_d]

Hi!

I'm a 21 year old , 6' and 190lbs. I've done weight training before when I was in High School, but along with everything else that we did in athletics I'm confused on where to pick up again, and what to expect. I'd love some help. Being in College and trying to eat on $20 a week has wrecked diet, it included a tooon of bread, bologne, raaman noodles, and $1 borritos from Taco Bell. For months I had very little protein at all in diet, I never realized it because I wasn't worried about food, just grades (No wonder I craved steak for every single special occasion) Now its summer and with a summer job, I have both the time and money to really make some good progress towards getting back into shape both dieting and working out. Dieting is going to be the easiest to stay consistent with since I'm working two jobs to get the money for next semester as well. Knowing that I most likely woulfn't be able to stick to a strict 5days a week or sometimes even 3 days a week "at gym" workout with two jobs, I've tried to come up with Ideas so that I don't slack when I can't go to the gym. SO, I'll clearly list goals, followed by daily routine, followed by what I do when I do go to the gym, followed by diet now. ANY advice on what I should change and why would greatly be appreciated.

GOALS:

• 1. Lose the fat!

• 2. Build Muscle Definition (not just for appearance but for higher RMS Calorie Burn)

• 3. Build Stamina, I want to be able to run for longer than 3min before taking a break.

goal is to see real tangible results in 12 weeks from starting new routine. I want to front load journey to getting fit now before I get back to school, where funds will be restricted again. I want to get down to 165-170. I plan to achieve most of weight loss with a drastic diet change which I've posted below, but I have no idea how workouts work with diets so I could be way off.

Medical Note: Broke leg 4 months ago, had surgery and plate put in, been walking for 2 months, I need help gaining back leg strength. However impact still hurts, I feel like its about to break again when I go over 5mph on a treadmill. Seems like machines don't strain it nearly as much. Broke both leg bones and top of ankle. Spiral fracture to the leg bones (thus the plate and 11 screws)

DAILY ROUTINE: (Easily Achievable everyday)
MINIMUN
1. Walk for 3o minutes on Lunch Break
2. 3 sets of 20 pushups End of Day. Increase rep count as they become easier, mix between normal, wide, and diamond (Typically I just go until I cant lift myself any longer)
3. 2 sets of 50 sit ups End of Day. Increase once difficulty becomes easier (Typically I just go until I cant do a situp without throwing weight to help)
4. Core Exercises. 1min on each elbow, plank, and superman End of Day

GYM ROUTINE: (When I can go usually only twice a week, any advice on good workouts for this time is needed)
1. Elliptical for 45min. I keep heart rate between 160 and 175 (treadmills still hurt pretty bad)
2. 3x10 shoulder press
3. 3x10 Dumbell flys
4. 3x10 Row Machine
5. 3x10 LAT Pulls
6. 3x10 Leg Press
7. 3x25 Heel Raises (On a platform with only toes on so I can get deep)
8. 3x10 Leg Curls
9. 3x10 Leg Extension
10. 3x8 dips
11. 3x8 Chin ups, reverse grip

I don't typically do bench or abs since I do those with push ups and sit ups everyday

DIET: (Made drastic changes here)

AT LEAST 8 cups of water a day. Im doing about 12 right now

Breakfast
1. 1 glass Super advanced Whey Protein (30g protein, 170cal)
2. 1 apple (70cal)

Lunch:
1. 2.5 servings of mixed vegtables (75 cal)
2. 1 serving Hummus (70cal)
3. 1 serving Guacamole (35 cal)
4. 2 servings spinach (60cal)
5. 1 serving Fat free ranch (50cal)
6. 1 serving Tuna in Water (50cal)
7. IF I WORK OUT, 1 serving of whey protein 30min after (30g, 170cal)

Dinner:
1. 2.5 servings of mixed vegtables (75 cal)
2. 1 serving Hummus (70cal)
3. 1 Chicken breast (40g protein, 200cal, 8oz)

Overall, 60-90 g protein, 1095cal if I workout, 925 If I dont, Also taking Garcina Cambogia before every meal (2pills, dosage reccomends 4) and Dexatrim (Stimulant weight loss supplement)
I was also considering getting something for pre workouts like creatine, I know guys back in HS that had a lot of success on it. I realize that 1095 is low, but I don't feel like I'm starving at all, and I don't feel hungry, I'm just eating a ton of very low calorie food. I haven't noticed being dizzy or lacking energy, but that could be from stimulant. From the above example day, what should I eat more of?

SO there you have it, this is what I've put together so far and stuck to this last week. Like I said, I don't know how working out should effect diet, or not. Someone said that 1095 was too low for calories, not sure what I should add to it however. I've also take before pictures, so that I can try to see real changes month to month.

[Boss Man]

Hi Rolando, good to talk to you.

I'll detail some stuff as I go.

Firstly, forget the Garcinea Cambogea and the Dexatrim, you don't need those. especially the Dexatrim, Those diet pill products like Dexatrim are complete tripe and they provide false results, as nearly everyone who uses them does not isolate the results, making it impossible to prove how well they work.

The walking is fine, but I'd eliminate all the push-ups, as the fatigue of doing push-ups every day could impact on gym workouts and you could add bench pressing and some direct abs stuff anyway, like planks, romain chairs, v-ups, a.k.a bananas, leg raises etc and I'd remove the chin ups and add in a bicep exercise, as you've got a direct tricep exercise with the dips and you'd be getting secondary stimulus from the bench presses, so doing the row exercise and bicep exercise would balance things out regarding the ratio of bicep and tricep work.

You could also take out the flyes and remove the shoulder press and go for shrugs, but put the the shrugs at the end of the workout before the abs stuff, not at the beginning. Always train stabilisers and synergists in the shoulders and arms after the bigger torso muscles, so as not to risk compromising the work on bigger muscles.

Switch the treadmill for an exercise bike, as it should take the strain off the legs from the load of the upper body.

As for the creatine, I'd forget it right now. It will potentially make little impact on you except a measly increase in your weight lifting, with the potential for water weight gain.

DIET: (Made drastic changes here)

AT LEAST 8 cups of water a day. Im doing about 12 right now

Breakfast
1. 1 glass Super advanced Whey Protein (30g protein, 170cal)
2. 1 apple (70cal)

(Fine)

Lunch:
1. 2.5 servings of mixed vegtables (75 cal)
2. 1 serving Hummus (70cal)
3. 1 serving Guacamole (35 cal)
4. 2 servings spinach (60cal)
5. 1 serving Fat free ranch (50cal)
6. 1 serving Tuna in Water (50cal)
7. IF I WORK OUT, 1 serving of whey protein 30min after (30g, 170cal)

(Fine, but as tuna is recommended for 3 portions a week owing to the metal content, I'd limit it and use other things as alternatives like chicken, ham turkey or beef.)

Dinner:
1. 2.5 servings of mixed vegtables (75 cal)
2. 1 serving Hummus (70cal)
3. 1 Chicken breast (40g protein, 200cal, 8oz)

(Fine)

I would also have more snacks to up your calorie intake. With your diet as it is, you could enter a starvation mode where the body won't shed any fat as it would think it was being starved and also if you were not consuming enough of the nutrients that directly and indirectly affect skeletal health, you could cause bone thinning and if your bones entered into osteopenia, a pre-osteperosis sub normal skeletal condition, you could increase fracture risk from the impact and stresses of cardio and weights.

You could add something in between breakfast and lunch, lunch and dinner and about 2-3 hours after dinner.

There are plenty of things like microwave baked beans, soup and rice dishes, peanuts, nuts, low fat cheese, flax seeds, vegetables including pineapple, raw carrot and celery sticks, fruits including tomatoes and cucumber, bread, low sugar yoghurts, sandwiches, chicken, ham, beef and turkey from a packet and pre-boiled eggs.

Hopefully all this helps, but be proud of your efforts and GOOD LUCK

[Rolando_d]

Thanks for all the great advice, It helps a lot. One thing I'd like an opinion on is after I do a tough gym workout, am I gaining any muscle during the soreness period if I'm on a calorie deficient diet?

[Boss Man]

It's certainly possible, but the way your body responds would be down to several things, like your metabolic rate, sleep patterns and protein consumption to name a few.

[SuppleLion]

Diet looks pretty good. If you're trying to lose weight fruit (fructose) isn't quite ideal, so you may want to watch that, but at least it's nutritious. If it were up to me, I'd add some healthy nuts, eggs, and fresh fish if possible. You're on your way though. Good luck!

[Alinshop]

Good luck with your progress. It sounds like your off to a great start!

[Boss Man]

Diet looks pretty good. If you're trying to lose weight fruit (fructose) isn't quite ideal, so you may want to watch that, but at least it's nutritious. If it were up to me, I'd add some healthy nuts, eggs, and fresh fish if possible. You're on your way though. Good luck!

It's debatable though what would be more detrimental, the fructose in fruit or the heavy metals in fish