Looking to gain lean/cut fat, fast

[Mark Foo]

Age: 18
Height/Weight: 6’0/210lb
All natural, multi-vit, creatine.
Looking to cut, high body fat, around 22%. Been working out for maybe… 2 months, nothing solid. Adopting a 6 meal solid diet looking to gain as much lean mass as possible while losing BF.

Also would like to increase speed and agility and power if possible.

Basically want a critic on what I’m doing wrong if anything and what I should change if I’m doing it wrong. If this is completely stupid then give me some more guidelines to work by I suppose. Thanks much.



Cardio 7 days a week, morning, empty stomach

Monday – Chest/Triceps
Tuesday -
Wednesday – Quads/Hams/Calves
Thursday -
Friday – Back/Biceps
Saturday -
Sunday – Shoulders/Abs/Forearms


MONDAY
(Chest/Triceps)


65% max Set 1 x12
70% max Set 2 x10
75% max Set 3 x8
80% max Set 4 x6
65% max Set 5 x12

Chest:
Flat barbell bench
Wide grip machine
Dumbbell flyes

Triceps:
Tricep pushdowns
Tricep presses
Tricep cable extensions


WEDNESDAY
(Quads/Hams/Calves)

65% max Set 1 x12
70% max Set 2 x10
75% max Set 3 x8
80% max Set 4 x6
65% max Set 5 x12

Quads:
Leg presses
Leg extensions
Squats

Hams:
Leg curls
Dumbbell lunges

Calves:
Standing calve raises
Seated calve raises

FRIDAY
(Back/Biceps)

65% max Set 1 x12
70% max Set 2 x10
75% max Set 3 x8
80% max Set 4 x6
65% max Set 5 x12


Back:
T-bar row
Wide grip lat pulldown
Straight arm pulldown

Biceps:
Preacher curls
Concentration curls
Hammer curls




SUNDAY
(Shoulders/Abs/Forearms)


65% max Set 1 x12
70% max Set 2 x10
75% max Set 3 x8
80% max Set 4 x6
65% max Set 5 x12


Shoulders:
Seated press
Lateral raises
Shrugs

Abs:
Hanging knee raises
Decline Sit-ups
Crunches

Forearms:
Barbell wrist curls
Standing barbell wrist curl

[archeryblackdog]

What does your diet look like?

[Mark Foo]

Meal 1 (7:30) [470 calories] (After morning cardio): 6 egg whites (21g pro), 1 scoop whey (20g pro), 1 red potato

Meal 2 (9:30) [400 calories]: 3.5oz chicken (33g pro), 1 red potato (40g starchy carbs)

Meal 3 (12:30) [405 calories]: (Post Workout Meal): 3.5oz turkey (35g pro), 1 sweet potato (40g starchy carbs), 5oz green beans (14g fibrous carbs)

Meal 4 (2:00) [400 calories]: 5oz Salmon (43g pro), 1 cup brown rice (40g starchy carbs)

Meal 5 (4:00) [400 calories]: 3.5oz Top round sirloin (33g pro), ), 1 red potato (40g starchy carbs)

Meal 6 (6:00) [405 calories]: 3.5oz chicken (35g pro), 1 red potatoe (40g starchy carbs), 5oz green beans (14g fibrous carbs)

Meal 7 (8:00) [180 calories]: 4oz turkey (35g pro), 5oz green beans (14g fibrous carbs)

Meal 8 (9:30) [300 calories]: 2 scoops whey (40g pro)

Meal totals: (2950 calories), (287g protein), (242g starchy carbs), (42g fibrous carbs)

Some variations in meat, all lean though.

[archeryblackdog]

You need to include some good fats in your diet other than that it looks good to me, But you may want to post it in the dier forum.

[bcap]

Focus on either cutting or bulking. Cutting = lost bf, Bulking = gain muscle, its really difficult to do the 2 at the same time.

other than that, I can suggest posting the diet on the diet forum, taking ECA to help lose fat and taking some sort to creatine (not mono) pre-workout to maintain/gain a little bit of muscle.

Closest thing to your goal. Good luck

Bryan

[1buffsob]

Your cals are way too high to cut. Like bcap said, pick one or the other. And at your stats, cutting is the way to go for sure.

1buffsob

[bcap]

Hey Kyle - as an aside, I was told today by some random guy @ a local supps store that cutting before bulking is useless because when you bulk you'll put on all that weight you just cut off. I argued by saying that when I cut from something I have always been at (being bigger), i am cutting the fat, then i will build lean mass and maybe put on a bit of fat, but not as much as i am at now.

This a good argument? You have anything else to add? I want to go in and argue with him again!

Bryan

[1buffsob]

Steps to bodybuilding:

Step 1. Cutting: Lose as much fat possible while losing minimal muscle.
Step 2. Bulking: Gain as much muscle possible while gaining minimal fat.
Step 3. Rinse and repeat.

Bcap, if your diet is right and training is good, logically, you'll come in at a higher lbm each year while maintaining a low bf%. No point in argueing with the idiot at the supp store. In 2 years, he'll still be a fat idiot with no muscle, while you'll be 30lbs heavier with a lower bf%.

1buffsob

[bcap]

Agreed. Stupid fat guy. He was fat too - what the shit does he know.

Blaah. Then he told me that i shoudl stop what i'm doing cause i'm wasting my time. I'm going to bring in my progress picks and tell him to shove them up his ass.

[~fuelforfire~]

Your cals are way too high to cut. Like bcap said, pick one or the other. And at your stats, cutting is the way to go for sure.

1buffsob

what this guy said.

[Cornholio]

Every cut and bulk cycle your BF percent should be lower right?