HELP, Here is my DIET + WORKOUT , MY GOALS = GAIN MUSCLE MEMORY WHILE LOSING FAT
Hi,
My body is kind of messed up. I was originally 225lbs couple years back and desperitaly wanted to shed fat, so I did it the wrong way , i never trained back then or cardioed. I just ate super low cal and sat on my ass killing time waiting for the fat to be shed. So I didn't know anything about protein fat or carbs. I just ate like lettuce and pickels and stuff like that. Anyways Went down from like 225lb to 195lb in like 1 month, lost tonz of muscle size and alot of fat but still have alot of fat left and almost no muscle size. So what to do?
My Goals are Regain My Lost Muscle Mass (Muscle Memory) to return it back to "Normal Baseline" While Shedding Remaining Fat.
My Body fat as tested is 17.5% and I train now 4 X / Week. Here is my Diet and Workout Plan.
Diet Plan as given by my friend trainer.
Meal 1
8 Egg Whites + 1 Egg Whole + 1 Bagel + 1 Banana + 3 tea Spoon Cofee + Milk in the Cup of Cofee.
Train 1 Hour~ Cardio 30min (3mph treadmill)
Meal 2
PostWorkout Shake : 2 Scoops Whey (17Grams Protein Each Scoop) + 1 Can Minute Maid Orange Juice (32 G sugar and tonz of Vitamin C in It) or Sometimes Whey + Milk or Sometimes Whey + Pepsi
Meal 3
Chicken Sandwich or Turkey Sandwich (2 Bread Toast + 5 Slices of Chicken Cold Cut or Turkey with Tomatoe / lettuce)
Meal 4 (Family Meal / Dinner)
Some Kind of Complex Carb Potatoes , Fries , Baked Potatoe , Rice, and Chicken or Meat or Meat Loaf or Salmon or Green Beans , or lasagna, it varries alot, but alot of the time i'm not satisfied with it's protein content so I add 1 scoop whey with it
And also always have a large salad with olive oil etc.. large mix salad.
Mother always make mediteraaen type food which is healthy.
Meal 5
Veggies + Whey or Salad + Whey
Off to Bed.
My Cal Intake ? I'm not sure other than Meal 1 and Meal 2 which i know pretty much cal content and meal 3, meal 4 i don't meal 5 Roughly maybe.
So I suppose Cal is like 2500? And my protein is High a
Here are my Stats :
24 Years Old
6'2 Height
204lb Weight
17.5% Body Fat
Here's my workout :
Monday :
Chest/Tricep
Flat Bench Press(Smith machine often ,cuz i'dont have a spotter)
Dumbbell Flies
Incline dumbbell Press
Sometimes decline bench press
Tricep Pushdowns
Tricep Dumbell Extensions
Tricep Barbell Extensions
Always 1 Warmup Set and then I do 3 Sets Pyramid 10-8-6 Reps. Progressive increasing Weight.
Tuesday :
Back/Bicep
Back Machine where you Row
Other Back Machines.
Machine Preacher Curl
Dumbell Bicep Curl
Barebell Curl
Concentration Curls
Wednesday is OFF
Thursday :
Legs
Squats , and other leg machines
And Forearms
Friday :
Shoulders
Military Press dumbell
FrontPress Smith Machine Barebell
UprightRows
Dumbbell Extensions
Barebell Extensions
Dumbell Lateral Raises
That's it. Please Comment, Swolecat and Others about my goals on shedding my Body Fat down from 17.5% to 12% or something While regaining my lost muscle mass(return it to baseline).
Many say "you cant gain muscle and lose fat" But i think i'm an exception cuz i'm not trying to go above baseline, i'm trying to regain to my baseline.