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2004/05/31, 11:26 PM
I'm 5'10" about 165, medium frame. Looking to turn the fat I have into muscle - looking to get more of a swimmer's build than a big muscle build.
I work evenings, so I've got mornings and the afternoon to exercise and whatnot. I've created a plan and a typical day is something like this. I'd appreciate it if anyone had any advice about how to improve it or whatever.
8am - wake up, eat a cup of bran cereal with a cup of skim milk, drink a whey protein shake
9am to 10 am - take a power walk around the neighborhood, sometimes light jogging
10 am - eat a protein bar (290 cal 6g fat 40g carb 20g prot)
10 am to 11:30 - heavy workout: variety of weights, machine work, crunches/situps etc, with 30 minutes of cardio at the end (ellipse machine - alternate between medium and high resistance)
11:45 - protein shake and lunch (usually a lean meat like chicken with a vegetable like broccoli or green beans), sometimes a half-piece of peanut butter whole wheat bread too
2:30 - snack before work, usually a soydog (hotdog made from soy (45 cal 2 g carb 9 g protein) with a little fat free cheese and mustard and maybe some cantaloupe
6:30ish - lunchtime at job (would prefer to eat earlier but that's when I have to eat) - usually a lean cuisine meal like glazed chicken (230 cal 6gfat 25g carb 23g protein) and a whey protein shake again.
Total for the day I aim for about 1500 calories - 30 g fat, 150 g carb 150 g protein ish. I usually do that weight-resistance/cardio workout 3-4 days a week, with just cardio 2-3 days a week, with one day off a week.
Also, anyone have any eating recommendations on non-workout days. I'd like to give myself one day off a week and am not sure if I should still eat the extra protein/carbs or not.
Thanks for any help.
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2004/06/01, 08:14 AM
1500 is pretty low.
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If you fall down seven times, get up eight.
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2004/06/01, 08:20 AM
I'm really not looking to bulk up though - mostly just to define my muscles and shed fat. I figure if I eat most of my calories in the morning when I'm most active, I'll still have the energy for my workout.
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2004/06/01, 08:31 AM
Yes, but at 165lbs, your basal metabolic requirement is goping to be minimum 2,100 calories - that is erquired just to breath, sleep, etc.
If you undereat and exercise you will not 'turn your fat into muscle' 9which is a misconception anyhow, but I know what you meant), you will burn off your muscle and retain or gain fat.
Do you want to be smaller and doughy?
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If you fall down seven times, get up eight.
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