Any advice on weight loss plan

[codejunkie]

Hey all,

I'm fairly new to the forums and after reading around for a bit I decided to join. goal is to ultimately weigh around while maintaining or improving strength and muscle mass (6'2" , 20 years old, currently sitting at around 220), and in order to accomplish this I have decided to start working out more and watching what I eat.

As it stands, workout plan is the following.

Monday + Friday
Bench press (Start with bar 5 reps increasing weight each set with minimal rest(just spotting for lifting buddy and adding weights) in between until you reach max weight for 5 reps, at which point you do 3x5 reps with 3 minutes of rest in between sets)
Squats (same format as above)
Pull-ups 3x Max reps (which is currently around 4 thanks to extra weight)

Tuesday + Thursday
Jujitsu Class (2 hours each night)

Wednesday
Deadlifts (same format as bench and squats)
Overhead Press (same format as bench and squats)
Chin ups (same format as pull ups)
Weighted decline situps 3 x 10 with 25 lb plate held to chest.
Also, if I have a little extra cash lying around Wednesday nights I like to go play paintball for a few (between 3-6 hours).

Eating habits
I drink a protein shake after every lifting session, and generally try to consume around 150 g of protein per day. I also use a calorie tracking app to watch what I eat and try to consume around 2000 calories a day, fruit for breakfast, salad with lunch and dinner along with whatever the dining hall is serving (yay college). As such carbs and fat intake tend to vary in terms of percentage. What should I be shooting for?

Am I on the right track? Should I add anything to workouts? Thanks for the input

Code

[Boss Man]

Monday + Friday
Bench press (Start with bar 5 reps increasing weight each set with minimal rest(just spotting for lifting buddy and adding weights) in between until you reach max weight for 5 reps, at which point you do 3x5 reps with 3 minutes of rest in between sets)
Squats (same format as above)
Pull-ups 3x Max reps (which is currently around 4 thanks to extra weight)

Tuesday + Thursday
Jujitsu Class (2 hours each night)

Wednesday
Deadlifts (same format as bench and squats)
Overhead Press (same format as bench and squats)
Chin ups (same format as pull ups)
Weighted decline situps 3 x 10 with 25 lb plate held to chest.
Also, if I have a little extra cash lying around Wednesday nights I like to go play paintball for a few (between 3-6 hours).

(You're doing 2 sessions of Benching and other things, but only one session of Deadlifts. You're doing the Squats a lot but not much for Hamstrings, as you'll get a bit from the Squats and Deadlifts, but not much in opinion.

Plus with all the benching press work and things like Chins and pull-ups, you could be doing quite a lot of work on the Triceps, but not necessarily enough for Biceps, although you will get a bit from things like Chins, pull-ups and Deadlifts.)

Eating habits
I drink a protein shake after every lifting session, and generally try to consume around 150 g of protein per day. I also use a calorie tracking app to watch what I eat and try to consume around 2000 calories a day,

fruit for breakfast

(More Protein there would work, like chicken, ham, eggs, turkey, beef etc)

salad with lunch and dinner along with whatever the dining hall is serving (yay college).

(Seems fine on initial inspection)

As such carbs and fat intake tend to vary in terms of percentage. What should I be shooting for?

(There are no specifics involved, but you could vary protein, carb and fat percentages, between 30-40% for each, obviously balancing them out to make 100% of total calories.)

[codejunkie]

So do you think I should mix in some bicep curls? What other exercises do you think I should consider for hamstrings?

Thanks for the input BossMan.

Code

[Boss Man]

Add bicep exercises where appropriate if you think you're underdoing it on the biceps.

As for hamstrings, exercises like lunges will do, or hamstring curls or hyperextensions, although some exercixes like squats, deadlifts etc, do have a subsiduary effect, those exercises listed are good target ones. Though with lunges it's the reverse ones you need, not front or side ones, as they are more quad dominant.

[davidwalin]

Eating liquid-based foods such as natural smoothies and low-sodium soup can help you cut back on calories yet feel full.

[Boss Man]

Good call, because Soups expand the stomach lining promoting feelings of satiety and to some extent are gentle on the stomach, because they should promote bloating, unless possibly it's one called "cream of" and also because unlike some foods, they won't promote a stodgy feeling, where you may feel like you don't want to stand up for at least an hour .