First let me introduce myself, I am a 22 yearold, 6-foot . I weigh about 175 lbs, but I have some fat, love handles that make T-Shirts unflattering as they go over the sides, and too big of a butt that makes collared shirts go outward. Plus, I want to get bigger arms, pecs, thinner neck/face, and a little more chiseled shoulders.
So here's diet and workout plan.
Diet
Rest Days:
Breakfast
2 eggs + oatmeal
7 g protein; 25 g carbs
Banana
27 g carbs
O R
protein bar
25 g protein; 25 g carbs
Banana
27 g carbs
Snack
Greek Yogurt w/strawberries
12 g protein; 8 g carbs
Cottage Cheese
25 g protein; 8 g carbs
Protein Shake, half scoop
12.5 g protein; 1.5 carbs
Lunch
Chicken + Starch
30 g protein; 30-35 g carbs
Snack
1/2 cup Almonds: 10 g protein; 10 g carbs/
1/2 cup Cashews: 9 g protein; 15 g carbs
Apple: 30 g carbs/
1/2 can of Garbanzo Beans: 14 g protein; 35 g carbs
1/2 cup Hummus: 9 g protein; 18 g carbs/
Greek Yogurt: 7 g carbs; 17 g protein/
Cottage Cheese: 25 g protein; 8 g carbs/
Protein Shake, half scoop: 12.5 g protein; 1.5 g carbs
Dinner
Chicken + Veggies
30 g protein
93 protein; 85 carbs
---
Workout Days:
Breakfast
2 eggs + oatmeal
7 g protein; 25 g carbs
Banana
27 g carbs
OR
protein bar
25 g protein; 25 g carbs
Banana
27 g carbs
Snack
Protein Bar + 6 Strawberries
25 g protein; 25 g carbs
Protein Shake, half scoop with Apple
12.5 g protein; 1.5 g carbs + 30 g carbs
Lunch
Chicken + Starch
30 g protein; 30-35 g carbs
Workout 1-1.25 hours
Post-Workout
Chicken + Starch
30 g of protein; 30-35 g of carbs
•••••••••••••••••••••
Dinner
Chicken/Beef + Starch
30-40 g of protein, 35 g of carbs
115 to 130 g of protein; 175 g of carbs
Workouts go as follows:
M- chest, biceps
T- shoulders, back, legs
W- rest
Th- same as M
F- same as T
S- rest
Su- rest
Cardio:
I have two options--to run in the mornings for 45-60 minutes on an empty stomach on workout days when I'll do abs later on when I workout. As of now, I do cardio 1-2 times a week on rest days, which is better?
Is workout/diet good? What should I ?
Moderators: Boss Man, cassiegose
Re: Is workout/diet good? What should I ?
Hi Zac, good to talk to you. I'll make suggestions as I go along.
Your portions are a it of out kilter, for example having a breakfast with less then 300 calories, but a snack that looks like it's over 1,000 calories.
This kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Vertical Flyes, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
This might work for you and definitely keep off the fasted cardio, it's been known to cause people dizzy spells and doing blood sugar lowering things when your blood sugar is already low after sleeping isn't sensible.
Your portions are a it of out kilter, for example having a breakfast with less then 300 calories, but a snack that looks like it's over 1,000 calories.
This kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this, which is all bodyweighted.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Good Mornings, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Vertical Flyes, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
This might work for you and definitely keep off the fasted cardio, it's been known to cause people dizzy spells and doing blood sugar lowering things when your blood sugar is already low after sleeping isn't sensible.
Re: Is workout/diet good? What should I ?
Firstly, thank you so much for responding in a timely fashion with such through content. Anyways, I have a few questions: how come you only have two (2) days of cardio? And how come the workouts are not focused on specific body parts (i.e. Chest day, or back day)? And since I really need to get lean, shouldn't I do more cardio? Lastly, isn't it better to not eat for a 12 hour period from dinner to breakfast, and wouldn't having bread (a starch) be unwise in following a goal for hypertrophy as well as fat burning/leaning?
Re: Is workout/diet good? What should I ?
And should there be a difference in diets between cardio/rest days and weight training days?
Re: Is workout/diet good? What should I ?
There are two days of cardio, because I don't think you need to do too much, as building muscle helps to burn additional calories anyway.
You can do split training yes, but the system I've given you will be adequate enough for your needs.
Not eating for 12 hours is beneficial in some regards I:E: helping to lose weight during sleep by not being loaded with calories when your metabolism is slowed down, but in other ways it promotes muscle catabolism, by not having any nutrition to feed muscles and not eating from say 6PM to 6AM, makes no sense to me, as people could up to 3-4 hours after that and be fine, because you'd still need adequate calories and micronutrients to promote good progress and avoid problems associated with insubstantial micronutrient consumption.
As for adjusting calories for non-training days, you can do that, but it won't be a big issue, not least as the calories on non-training days could be used by the body to aid recovery and promote muscle building.
You can do split training yes, but the system I've given you will be adequate enough for your needs.
Not eating for 12 hours is beneficial in some regards I:E: helping to lose weight during sleep by not being loaded with calories when your metabolism is slowed down, but in other ways it promotes muscle catabolism, by not having any nutrition to feed muscles and not eating from say 6PM to 6AM, makes no sense to me, as people could up to 3-4 hours after that and be fine, because you'd still need adequate calories and micronutrients to promote good progress and avoid problems associated with insubstantial micronutrient consumption.
As for adjusting calories for non-training days, you can do that, but it won't be a big issue, not least as the calories on non-training days could be used by the body to aid recovery and promote muscle building.