Hello all,
I have been away from the boards for some time, i always come here looking for advice from workout to diet plans. I have gained some weight and am looking a little pudgy around the stomach region. I am currently 6ft tall and weigh 235 pounds. In the past i have come here looking for advice and you all helped me out a lot as i cut down to 215 pounds over a 4 month period. I am currently planning on starting this diet when i go back to college. My plan is to cut and keep muscle mass as to almost everyone on this board. I will show you my workout routines, and my pre=planed diet tell me what you think!
Workout:
Monday:
Bike 12 min, in a HIT style burns about 120 calories and i reach about 3.5 miles.
Squat: 185x12 225x12 275x8
Leg Extensions (Machine): 3 sets of 12
Bench: 3 sets of 12
Lat Pull Down: 3 sets of 12
Flys: 3 sets of 12
Calfs: 3 sets of 12
Bi's and Tri's: 3 sets of 12
Tuesday:
Bike 12 min, in a HIT style burns about 120 calories and i reach about 3.5 miles.
Leg Press: 3 sets of 15
Leg Curls (Machine): 3 sets of 15
Bench Press free weights: 3 sets of 15
Low Row Machine: 3 sets of 15
Decline Bench: 3 sets of 15
Shoulder Press: 3 sets of 15
Calfs: 3 sets of 15
Bi's and Tri's: 3 sets of 15
Thursday:
Same as Monday
Friday:
Same as Tuesday
There is the workout plan, i know its not a push pull but i gathered this information from a book i purchased and through in some of my own knowledge change the weight and set reps weekly to confuse your muscles and prevent a peak. I don't struggle with the weight lifting material as much, but the diet plan is where im lost!
Monday:
Breakfast at 8 AM:
Instant Oatmeal, apple, and one large fried egg
10:30
Baby Carrots, One celery stalk dipped in fat free ranch
12:30-1:00
One can starkist tuna with water, two whole wheat pieces of bread (Mayo for the tuna), 6 oz salad with Italian dressing
4:00
Protein powder 2 scoops with water
6:00 workout
8:00
Grilled boneless chicken breast on the George Foreman, green beans
There is the setup diet i would plan on following each day with some additions to better suite and change up the diet, like salmon, and or some lean beef.
Calorie Makeup of the above meal: 1,515 calories
52.2 fat grams
129.9 grams of carbs
136.8 grams of protein
Saturated fat grams 12.1
Polyunsaturated 17.0 grams
Monounsaturated 17.5 grams
There is the information i think you guys need to critique my diet and workout plan. Any additions and subtraction advice would be greatly appreciated.
Thanks guys,
Tyler
I have been away from the boards for some time, i always come here looking for advice from workout to diet plans. I have gained some weight and am looking a little pudgy around the stomach region. I am currently 6ft tall and weigh 235 pounds. In the past i have come here looking for advice and you all helped me out a lot as i cut down to 215 pounds over a 4 month period. I am currently planning on starting this diet when i go back to college. My plan is to cut and keep muscle mass as to almost everyone on this board. I will show you my workout routines, and my pre=planed diet tell me what you think!
Workout:
Monday:
Bike 12 min, in a HIT style burns about 120 calories and i reach about 3.5 miles.
Squat: 185x12 225x12 275x8
Leg Extensions (Machine): 3 sets of 12
Bench: 3 sets of 12
Lat Pull Down: 3 sets of 12
Flys: 3 sets of 12
Calfs: 3 sets of 12
Bi's and Tri's: 3 sets of 12
Tuesday:
Bike 12 min, in a HIT style burns about 120 calories and i reach about 3.5 miles.
Leg Press: 3 sets of 15
Leg Curls (Machine): 3 sets of 15
Bench Press free weights: 3 sets of 15
Low Row Machine: 3 sets of 15
Decline Bench: 3 sets of 15
Shoulder Press: 3 sets of 15
Calfs: 3 sets of 15
Bi's and Tri's: 3 sets of 15
Thursday:
Same as Monday
Friday:
Same as Tuesday
There is the workout plan, i know its not a push pull but i gathered this information from a book i purchased and through in some of my own knowledge change the weight and set reps weekly to confuse your muscles and prevent a peak. I don't struggle with the weight lifting material as much, but the diet plan is where im lost!
Monday:
Breakfast at 8 AM:
Instant Oatmeal, apple, and one large fried egg
10:30
Baby Carrots, One celery stalk dipped in fat free ranch
12:30-1:00
One can starkist tuna with water, two whole wheat pieces of bread (Mayo for the tuna), 6 oz salad with Italian dressing
4:00
Protein powder 2 scoops with water
6:00 workout
8:00
Grilled boneless chicken breast on the George Foreman, green beans
There is the setup diet i would plan on following each day with some additions to better suite and change up the diet, like salmon, and or some lean beef.
Calorie Makeup of the above meal: 1,515 calories
52.2 fat grams
129.9 grams of carbs
136.8 grams of protein
Saturated fat grams 12.1
Polyunsaturated 17.0 grams
Monounsaturated 17.5 grams
There is the information i think you guys need to critique my diet and workout plan. Any additions and subtraction advice would be greatly appreciated.
Thanks guys,
Tyler
