hatcher92
Registered
All,
I have been reading the posts here and have been very impressed with the eagerness to help newbies as well as the knowledge base found here.
On Jan 1, I started the next phase of my ???new??? life which is, get in shape and stay in shape. Everyone was like, ???Ah, NY Resolution??? but I???m still hitting it strong.
I???ve seen slow but steady results along the way with my workout/diet plan. The point of my post is, I want to lose about three to four the next 30 days to get rid of my beer gut and hopefully see some semblance of things to come regarding my ab muscles.
I???m 30, weigh 175 and I???m 5???10. I don???t feel fat in anyway except right around the gut and the love handles. I???m satisfied with the way my arms and shoulders look. I know I will eventually get ripped if I keep at it but at this time, I just want to lose the ???obvious??? excess fat at the gut level.
My diet and workout plan:
I workout Monday (back/bi/abs), Tuesday (Chest, tri, shoulder) and then again on Thursdays and Saturdays. I do small reps, very heavy weights. Specifically, for each muscle group I do 4 exercises with 4 sets, 6 reps each set.
I do 20 minutes of cardio each morning on the bike BEFORE I eat. I typically burn about 240 calories a session.
A Sample Diet Day for me (going in order from earliest meal to latest meal which are spaced out approximately 2 hours a piece):
Seven scrambled eggs and an apple or bannana. Sometimes I eat oatmeal instead of scrambled eggs. I supplement this with a protein shake.
Slices of Ham or turkey, enough to give me about 20g protein. Sometimes I eat a few tablespoons of PB here instead.
Lunch: I typically do something with starchy carbs if I???m going to work out that night. (e.g. pasta and chicken breast or ground beef spaghetti pasta, perhaps a rice bowl with beef and veggies). And I always eat one green veggie with lunch. Usually Broccoli because about the only one I can stand other than green beans. I supplement this meal with a protein shake.
Can of tuna, sometimes a piece of fruit.
When I get home, I go straight to work out on my workout days. If not, I make dinner: Always something with meat (either chicken, lean sirloin, ham, so on) and typically some fat as well. I try not to have over 10-15g of fat in my meal. Maybe a low fat piece of garlic bread if I???m not getting the fat from the meal itself. Additionally, I eat some veggies here, green or better if I???m making something like stirfry. I supplement this meal with a protein shake.
Can of tuna before bed if I???m still hungry and awake.
Creatine, taken daily 5g.
So, that???s it. I know it may not be the most perfect diet in the world but it???s so much better than what I was eating before (anything). I really don???t gain or lose weight much no matter how I eat and I???ve always been that way. I???m an ectomorph but I do need to shed a few in the right place. I???ve always heard good abs are 80% diet and 20% working out.
All thoughts, feedback, suggesions, criticism is great appreciated! Thanks!
I have been reading the posts here and have been very impressed with the eagerness to help newbies as well as the knowledge base found here.
On Jan 1, I started the next phase of my ???new??? life which is, get in shape and stay in shape. Everyone was like, ???Ah, NY Resolution??? but I???m still hitting it strong.
I???ve seen slow but steady results along the way with my workout/diet plan. The point of my post is, I want to lose about three to four the next 30 days to get rid of my beer gut and hopefully see some semblance of things to come regarding my ab muscles.
I???m 30, weigh 175 and I???m 5???10. I don???t feel fat in anyway except right around the gut and the love handles. I???m satisfied with the way my arms and shoulders look. I know I will eventually get ripped if I keep at it but at this time, I just want to lose the ???obvious??? excess fat at the gut level.
My diet and workout plan:
I workout Monday (back/bi/abs), Tuesday (Chest, tri, shoulder) and then again on Thursdays and Saturdays. I do small reps, very heavy weights. Specifically, for each muscle group I do 4 exercises with 4 sets, 6 reps each set.
I do 20 minutes of cardio each morning on the bike BEFORE I eat. I typically burn about 240 calories a session.
A Sample Diet Day for me (going in order from earliest meal to latest meal which are spaced out approximately 2 hours a piece):
Seven scrambled eggs and an apple or bannana. Sometimes I eat oatmeal instead of scrambled eggs. I supplement this with a protein shake.
Slices of Ham or turkey, enough to give me about 20g protein. Sometimes I eat a few tablespoons of PB here instead.
Lunch: I typically do something with starchy carbs if I???m going to work out that night. (e.g. pasta and chicken breast or ground beef spaghetti pasta, perhaps a rice bowl with beef and veggies). And I always eat one green veggie with lunch. Usually Broccoli because about the only one I can stand other than green beans. I supplement this meal with a protein shake.
Can of tuna, sometimes a piece of fruit.
When I get home, I go straight to work out on my workout days. If not, I make dinner: Always something with meat (either chicken, lean sirloin, ham, so on) and typically some fat as well. I try not to have over 10-15g of fat in my meal. Maybe a low fat piece of garlic bread if I???m not getting the fat from the meal itself. Additionally, I eat some veggies here, green or better if I???m making something like stirfry. I supplement this meal with a protein shake.
Can of tuna before bed if I???m still hungry and awake.
Creatine, taken daily 5g.
So, that???s it. I know it may not be the most perfect diet in the world but it???s so much better than what I was eating before (anything). I really don???t gain or lose weight much no matter how I eat and I???ve always been that way. I???m an ectomorph but I do need to shed a few in the right place. I???ve always heard good abs are 80% diet and 20% working out.
All thoughts, feedback, suggesions, criticism is great appreciated! Thanks!
