Thread: My new diet/lifting routine

Originally Posted by Myztek

I've decided to finally stick to a routine to cut down on my Body Fat%. So far, this is what I've been doing:

Age: 17, Weight: 146, Height: 5'6"

Your weight is not too bad for your height - so I would not try to lose weight at all...

Infact - you are very lucky entering the game at this stage... You will likely get great results because at your age you are just about at your prime anabolic potential (with the exception of **enhanced situation**) so this is another reason not too outright 'cut' - just take full advantage of this opportunity to train hard, eat well and be consistant and you will likely see great results for your physique.

For lifting I do:
Monday - Chest/Back/Forearms
Tuesday - Cardio
Wednesday - Legs/Abs
Thursday - Cardio
Friday - Tris/Bis/Shoulders/Forearms
Sat/Sun - Cardio

Not too bad - although I suggest at least one day off per week... You might also do better not dedicating a whole day to your arms/shoulders and instead bring the focus back onto a larger/more compound move based split.

Check out these posts here:
Full Body
Split Routines


For your diet... Ok, yes... It is not perfect - but you are certainly on the right track!

It looks like you are probably not eating enough (although it is hard to tell as you do not include some quantities) and you are not really eating enough of the healthy things like vegetables, healthy fats etc etc...

Some suggestions I would make:

Meal 1: As soon as I wake up I have 1 scoop of whey protein and a bowl of cereal(Quaker Oatmeal with oats/strawberries/mango) with 2% milk

This looks good... protein powder, oats, some fruit and some milk is great. I would skip the 2% and swap to skim and then I would then add some healthy fats in this meal - so consider stirring in some PB (not a whole heap - but a little) or some walnuts/almonds or add some fish oil capsules (I recommend these regardless - about 6-8g per day).

Meal 2: I usually miss this one due to school, if I'm not at school I just throw in something. Sometimes I'll eat the same as for Meal 3 (below)

Meal 3: Peanutbutter, banana, two slices of wheat bread

Ok - you want a meal 2 and a meal 3... Even if you are at school..

You want some protein in both meals - so for your meal two you could take a home made protein bar (check out the recipe section) or take a can or foil of tuna to have with your bread and PB. Some vegetables would also be ideal.

As meal 3 is pre-workout you want a good meal here - something with carbs and protein primarily (and a little fat if you do not workout for >1.5 hrs after eating this meal). So something like some oats with some protein powder and a banana would be perfect.

Work out

Meal 4: Two scoops of whey protein, followed by an apple or banana about an hour later

Ok -
1. too much protein - one scoop is enough.
2.you want carbs as soon as you workout, not 1 hr later...

So take some skim milk, the banana, a scoop of whey and another carb source (eg: some thinly ground oats or some dextrose powder) in a shaker bottle to the gym with you and have this afterwards.

Meal 5: Two chicken breasts

Too much protein, not enough of anything else.

Add some carbs to this meal (eg: some brown rice or sweet potato), some vegetables (green, leafy stuff) and some healthy fats (eg: some olive oil).

Meal 6: I was eating tuna, but now I just have about 1 cup of milk and some fruit right before sleeping

Ok - you want some proper food here... What would be better would be some slow digesting protein with a little fats. Some fruit would not be altogether horrible either.

So what about mixing some 1% cottag cheese with some berries and some PB?


To get some more info on how to set up a diet check out the sticky at the top of the forum (jodi's "Guide to....." )... Also, if you want to check out how much you are eating then go to either:
www.nutritiondata.com
www.nutridiary.com
www.fitday.com

And enter the information there - it will tell you the calorie and macro content.