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
- 45º 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
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 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.
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
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.
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 =)