My transformation plan =)

**TonyFG** · 05-24-2008, 07:15 AM

Hi guys! This is my diet and workout plan for 12 weeks...I've started 2 weeks ago. I can's see much difference yet...I think it's normal. by the way, my goal is to lose BF% (I'm 24% +/-) and put in some muscle. I'm 23 years old, 187cm tall and weight 89kg.

this is my plan:

Monday: AM - 40min stationary bike / PM - weight training: back, biceps & calves (20min run post workout)
Tuesday: AM - 40min stationary bike AM / PM - weight training; chest & triceps (20min run post workout)
Wednesday: AM - 40min stationary bike AM / PM - 15min HIIT
Thursday: AM - 40min stationary bike AM / PM - weight training: quads & calves (20min run post workout)
Friday: AM - 40min stationary bike AM / PM - weight training: delts & traps (20min run post workout)
Saturday - AM - 40min stationary bike AM or PM - 15min HIIT
Sunday - OFF

WEIGHT TRAINING PLAN

Monday:
- DB row 3 x 5-7 reps
- Lever incline row 3 x 10-12 reps
- Front Pulldown 3 x 12-16 reps
- BB Lying triceps extension 2 x 8-10 reps
- Cable pushdown 2 x 8-10 reps

Tuesday:
- DB Bench Press 3 x 5-7 reps
- DB incline bench press 3 x 10-12 reps
- DB Fly 3 x 12-16 reps
- Barbell curl 2 x 8-10 reps
- Dumbbell Concentration Curl 2 x 8-10 reps

Thursday:
- Squat 3 x 5-7 reps
- Leg press 3 x 10-12 reps
- Leg extension 3 x 12-16 reps
- 45Âº calf press 2 x 8-10 reps
- standing calf raise 2 x 8-10 reps

Friday:
- Military Press 3 x 5-7 reps
- DB Shoulder Press 3 x 10-12 reps
- DB Lateral raise 3 x 12-16 reps
- Shrug 2 x 8-10 reps

DIET

meal 1 - whey protein shake with 1/2 oatmeal cup and almonds - one multivitamin pill
meal 2 - chicken breast or turkey or beef with green beens / sometimes wheat bread with tuna
meal 3 - chicken breast or turkey or beef with green beens and lettuce and tomatoe salad with olive oil - CLA
meal 4 - chicken breast or turkey or beef with green beens / sometimes wheat bread with tuna
meal 5 (post-workout) - whey protein
meal 6 - chicken breast or turkey or beef with green beens and lettuce and tomatoe salad with olive oil - CLA

Tell me what do you think =)

Thanks

**Built** · 05-24-2008, 11:11 AM

I don't like your split or rep range for cutting, and you're doing an awful lot of cardio right from the beginning. You're also using a LOT of machines, and I'm not seeing chins or deadlifts.

I can't see your macros. Can you post up the calories you intend to run, plus the grams protein, carb and fat?

**Tom1234** · 05-24-2008, 05:25 PM

I'm fairly new to this but it seems to me your diet is very limited to a few foods, It may just be me but I find it alot easier to stick to a diet if it is at least a little varied, keeps it interesting.

Just my 2 cents

**TonyFG** · 05-25-2008, 05:00 AM

Originally Posted by Built

I don't like your split or rep range for cutting, and you're doing an awful lot of cardio right from the beginning. You're also using a LOT of machines, and I'm not seeing chins or deadlifts.

I can't see your macros. Can you post up the calories you intend to run, plus the grams protein, carb and fat?

I'm not doing any chins because I haven't strenght to do it yet....and deadlifts I'll start to do it.

About the diet...

meal 1 - whey protein shake (30 gr) with 1/2 oatmeal cup (20gr) and 10 almonds - one multivitamin pill
meal 2 - chicken breast or turkey (100/150 gr both) with green beens (30 gr)/ sometimes wheat bread with tuna (80 gr)
meal 3 - chicken breast or turkey (150/200gr) with green beens (50 gr )and lettuce and tomatoe salad with olive oil - CLA
meal 4 - chicken breast or turkey (100/150 gr) with green beens (30)/ sometimes wheat bread with tuna (80)
meal 5 (post-workout) - whey protein 30gr with 250ml water
meal 6 - chicken breast or turkey (150/200gr) with green beens (30) and lettuce and tomatoe salad with olive oil - CLA

**TonyFG** · 05-25-2008, 07:18 AM

It gave me about: cal- 2050 / Fat- 105 / Carb- 124 / prot- 178...
Think that is better to cut in some beans..because the carbs...

**Built** · 05-25-2008, 08:13 PM

Okay, so you're 6'2" and weigh just shy of 200 lbs. These are some very low calories you're running. What is maintenance for you?

PS How much olive oil are you eating to give you 105g fat?

**hornypornstar** · 05-25-2008, 08:51 PM

Very great work keep up the good work

**TonyFG** · 05-26-2008, 02:24 AM

Originally Posted by Built

Okay, so you're 6'2" and weigh just shy of 200 lbs. These are some very low calories you're running. What is maintenance for you?

PS How much olive oil are you eating to give you 105g fat?

I'm eating 2 Tblspn on each time...total 4 Tblspn per day, and the almonds in the breakfast. That what gave the fitday.com

**Built** · 05-26-2008, 12:00 PM

Okay, I just fitday'd that and it works out to about 60g of fat. Cool. I didn't realize how much olive oil we were talkin' lol!

I'd blow off the CLA and sub in fish oil at 10g per day, but that's me. I'd probably sub in a little avocado for some of the other fats too, but again, just a preference.

**Built** · 05-26-2008, 12:01 PM

PS what are your maintenance calories?

**TonyFG** · 05-26-2008, 04:19 PM

Originally Posted by Built

PS what are your maintenance calories?

2095 cal....and I forgot one thing...I drink two coffes by day...each one with about 6gr of sugar

**Built** · 05-26-2008, 05:48 PM

So your maintenance is 2100, you're dieting at 2100…

I don't get it.

**TonyFG** · 05-27-2008, 03:34 AM

Originally Posted by Built

So your maintenance is 2100, you're dieting at 2100â€¦

I don't get it.

Yes...I know that...I just made my maths yesterday also

I'm going to low down my calories...Where do you think I should cut?

P.S - Sorry my english...I'm from Protugal =)

**TonyFG** · 05-27-2008, 04:13 AM

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

So...2100x1.5= 3255cal....

I think I'm ok...I'm just new to all of this maths

**Built** · 05-27-2008, 08:47 AM

I don't want you to calculate an estimate of maintenance.

I want you to tell me how many calories you actually consume to neither gain nor lose weight.

Do you feel that 3250 is an accurate estimate of YOUR maintenance? If so, dropping down to 2100 is far too low. Start at 2750, see what happens.

**TonyFG** · 05-27-2008, 09:24 AM

I don't really know that...but I can tell you that with 2100cal I'm losing about 0,5kg per week

**Built** · 05-27-2008, 09:26 AM

Then your maintenance is in fact about 500 calories higher than 2100 - or 2600.

Half a kg a week is perfect.

**TonyFG** · 05-27-2008, 10:22 AM

I was thinking on cutting down on carbs or fat because of the calories...to try to lose 1kg per week...but I think I'm going to stick with what I'm doing =)

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