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2004/10/03, 08:17 PM
Hey everyone, I'm new to this site, and I'm looking to refine my diet, and get in shape! I am 5'10" @ 185 lbs. I have a good solid frame with broad shoulders. I want to look lean and cut, with a focus on my pecs. I would also like to get down to around 165-170 pounds. Im not looking to get massive, but definitely trim and cut. Here is my plan, would love some feedback!!
(split into diet and workout and schedule)
Diet:
Total Calories: 1741
Breakdown
Fat(24%): 45 g
- Sat: 10 g
- Poly: 10 g
- Mono: 16 g
Carbs (31%): 142 g
Fiber: 13 g
Protein (45%): 191 g
Workout
Monday - Chest/Biceps
Tuesday - Cardio (30min)
Wednesday - Triceps/Legs
Thursday - Cardio (30min)
Friday - Back/Shoulders
Saturday - Cardio (30min)
Sunday - off
Schedule
7:30am (wakeup - eat yogurt)
7:45am (hit the gym)
9:00am (grab blueberry banana smoothie with protein blast)
work etc etc
12:00pm (eat salmon with side of corn)
3:00pm (eat grain-based snack - granola etc)
6:00pm (eat chicken breasts with side of corn)
Is it better to eat the smoothie before or after the workout? (it has a good number of sugery carbs and proteins)
Thank you guys for taking the time to check this out! I look forward to hearing and learning from you all!
e
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2004/10/03, 10:46 PM
I think that your plan is all good except for a little change in the workout...chest and Bicep don't really go together, try doing chest and tris. I think legs should get they're own day as well...the smoothie I believe should be taken after the workout. The sugary carbs will let the protein enter the blood stream faster then without the sugary carbs...make sure it's not too much sugar though
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2004/10/04, 11:31 AM
I think the plan is sound. I know that a lot liek to work chest and tri together. That is fine. However I like to do chest and bi and back and bi. reason is that I can focus on each muscle group so that each gets its own time so to speak...either way is totaly fine...
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/10/05, 12:21 AM
I'm the same size as you and in order to loose weight i took in about 2800 calories. Looks like you've got a crash diet there and your gonna loose alot of muscle off the bat. Your workout plan is fine but your diet needs some work. you need more carbs,more protein and a little more fat. Your going to loose weight but alot of it's going to be muscle. Your breakfast needs alot of work, yogurt before your workout isn't good. You just woke up and haven't eaten anything in 8 hours. You need some good carbs. here;s a my cutting cycle diet.
Breakfast-1 cup oatmeal 5 eggwhites 1 sc. protein
PWO protein drink simple carbs
PPWO meal-52g. cooked chicken, 1 cup broccoli with 2 fish oil capsules adn 1\2 cup baked bean baked beans(check sugar in these if they are the canned type)black eye peas will work well.(Post cardio meal is ground beef baked beans,broccolli and fish oil)
Lunch-3 1\2 oz. steak 2 oz. whole wheat pasta 1 cup veggies
snack-6 oz. Tuna with 1/2 cup brown rice 1 cup veggies
dinner-6 oz. chicken 2 cups veggies 1 tbsp. flax oil
Before bed- 1/2 c. cottage cheese 2 tbsp. flax meal 1/2 sc. of blended protein containing casein protein
Hope this helps to get you started.
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2004/10/05, 08:28 AM
First off, thank you guys for taking the time to put in your input! Any bit of information helps!
I was curious though... what are your thoughts about cardio? Should I avoid doing cardio right after/before my workout? why?
Is there any way I can stick to this diet and lose fat rather then muscle and only ingest 2000ish calories per day?
What are the requirements for a great pre-workout meal? Ideally I would like breakfast to be my pre-workout meal. Should this be high in carbs or protein? why?
Thank you guys again for sharing your knowledge with me! I look forward to hearing and implementing your responses!
e
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2004/10/05, 01:00 PM
the above post is from me.:)
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