dazz828
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- Jan 6, 2004
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Hi everyone.... I'm new to this forum. Lots of useful info and great people! I've been dieting for about a year now and have dropped from 240lbs to about 200lbs. Mainly watching my diet and doing cardio, playing with weights here and there. But about 3 months ago I got serious on weight training. I've seen some pretty good gains but I am ready to get moving with this the right way and start cutting. Maybe you can help by critiquing my plan below......?
Wakeup 8am
Meal #1 - 9:00am
protein shake
6 egg whites/egg beaters
quaker oatmeal 1 serving
DD coffee (skim milk & no sugar)
24oz water
Meal #2 - 12:30pm
chunk-lite white tuna - 1 can
or roasted chicken breast - 6oz
apple or banana
24 oz water
Multivitamin
Meal #3 - 4:00pm
deli-sliced turkey breast - 6oz
wonder wheat bread or wrap
1 slice kraft fat free singles
lettuce/tomato/onions/mustard
24 oz water
Workout 5:30-6:30pm (see plan below)
Meal #4 - 6:30pm (post workout)
1 serving EAS phosphogen creatine
1 serving nitro-tech protein shake
Meal #5 - 7:00pm
boneless chicken - 6oz
or grilled flounder - 6oz
or lean beef (try to vary it day to day)
1 serving of chopped brocolli,
couliflower, spinnache
leafy green salad (no dressing or vinegar or balsamic)
24oz water
Meal #6 - 9:00pm
boneless/skinless chicken - 6oz
or turkey or tuna (opposite of 7pm meal)
1 serving vegetables (similar to 7pm)
24oz water and/or diet coke
Meal #7 - 11:00pm
protein shake
Bed 12am
I used CalorieKing to track all the nutrient info and it averaged out daily to always about the same.....
2500cals, 225-250g protein, 200-225g carbs, 40-60g fat which was about the 40/40/20 plan. I currently weight 200lbs, 6'0", 25yrs old.
Should I be eating more? Less? It seems as though my strenght gains are definately increasing (although slowly), I'm becoming more defined, and fat seems to be steady and/or slowly dropping. Maybe should I cycle? Bulk then cut? Instead of trying to weight lift while shedding these last 15-20lbs? I believe I'm currently at 20-22% bodyfat last time I checked (started around 28% looking to get down around 14-15% abs!)
I've been following the MAX-OT training as follows:
Monday
Weight training 45min - Back/Traps
Tuesday
Weight training 45min - Legs
Wednesday
Weight training 45min - Chest/Forearms
Thursday
Weight training 45min - Shoulders/Triceps
Friday
OFF
Saturday
Weight training 45min - Biceps/Abs
Sunday
Cardio - Hockey (play goalie for ice & roller leagues) 1 hour.
Thanks in advance!
Wakeup 8am
Meal #1 - 9:00am
protein shake
6 egg whites/egg beaters
quaker oatmeal 1 serving
DD coffee (skim milk & no sugar)
24oz water
Meal #2 - 12:30pm
chunk-lite white tuna - 1 can
or roasted chicken breast - 6oz
apple or banana
24 oz water
Multivitamin
Meal #3 - 4:00pm
deli-sliced turkey breast - 6oz
wonder wheat bread or wrap
1 slice kraft fat free singles
lettuce/tomato/onions/mustard
24 oz water
Workout 5:30-6:30pm (see plan below)
Meal #4 - 6:30pm (post workout)
1 serving EAS phosphogen creatine
1 serving nitro-tech protein shake
Meal #5 - 7:00pm
boneless chicken - 6oz
or grilled flounder - 6oz
or lean beef (try to vary it day to day)
1 serving of chopped brocolli,
couliflower, spinnache
leafy green salad (no dressing or vinegar or balsamic)
24oz water
Meal #6 - 9:00pm
boneless/skinless chicken - 6oz
or turkey or tuna (opposite of 7pm meal)
1 serving vegetables (similar to 7pm)
24oz water and/or diet coke
Meal #7 - 11:00pm
protein shake
Bed 12am
I used CalorieKing to track all the nutrient info and it averaged out daily to always about the same.....
2500cals, 225-250g protein, 200-225g carbs, 40-60g fat which was about the 40/40/20 plan. I currently weight 200lbs, 6'0", 25yrs old.
Should I be eating more? Less? It seems as though my strenght gains are definately increasing (although slowly), I'm becoming more defined, and fat seems to be steady and/or slowly dropping. Maybe should I cycle? Bulk then cut? Instead of trying to weight lift while shedding these last 15-20lbs? I believe I'm currently at 20-22% bodyfat last time I checked (started around 28% looking to get down around 14-15% abs!)
I've been following the MAX-OT training as follows:
Monday
Weight training 45min - Back/Traps
Tuesday
Weight training 45min - Legs
Wednesday
Weight training 45min - Chest/Forearms
Thursday
Weight training 45min - Shoulders/Triceps
Friday
OFF
Saturday
Weight training 45min - Biceps/Abs
Sunday
Cardio - Hockey (play goalie for ice & roller leagues) 1 hour.
Thanks in advance!