Before pics & Tanita BF Test (diet and cardio help)

[MayTryIt]

Im back in the gym, just started again after 3 years off (partying all the while, Booze and Fast food). My quick story...Started working out at 19, I had tons of help from friends and family. Got my form down correctly, ate my protein and creatine. Went from 155 to 180 in about 8 months (6-7% BF I was a stud!). Worked out off and on till I partied it up the past 3 years. Broke my right collar bone about 1 year ago and gave myself some physical therapy for 3-4 months after healing (Worked out all 3 delt heads, curls, ect) I have never done any Gear, ever. I came here looking for the quick fix...after a few days of reading I need to get down to a more respectable BF% and get the diet on point before I even think about AAS.

Here is the BF test from a TANITA machine.

Body Type: Athletic
Age: 29
Height: 5-9
Weight: 210
BMI: 31.1
BF%: 22.6
Fat Mass: 47.6
FFM: 163
TBW: 119.4

My Goal: I want to be a lean 185-190 (show 6 pack at least). I want to build muscle and trim my BF down. I understand this wont happen over night. Im shooting for this in 6 months (optimistic I know)

Where I need help: Diet for sure, I have a few ideas

Supplements:
L-carnatine
Pimaforce ZMA
Glutamine
Cirtramax
Fish Oil
Flax Oil
Montmorillonite clay


My possible Workout:

Cardio ED (5 days a week) in the morning, empty stomach LI 45-60 min

Monday: Legs ( I never did them before, ever)
Tuesday: Traps / Shoulders
Wend: Chest
Thur: Back
Fri: Arms

Current Strength:
Bench: 225lbs x 4
Squat: 200 maybe

Measurements:
Bicep: 15.5
Forearm: 13.5
Chest: 44
Calvs: 17
Waist: 41 (around the belly butting and the love handles)

Pics:

[MayTryIt]

[MayTryIt]

Bump

[Twist]

I don't see a diet.

[LionsGate]

heya. wheres your diet at?

the workout routine may need some adjustments. back and chest indirectly work arms. back=biceps chest=triceps. so u might want to switch it around.

thats 5 straight days of weights. take a day off somewhere in there. rest is just as important.

cardio after wieghts will help with fat loss too.

[MayTryIt]

Im looking for a diet, not nessarily the foods...but the Protein/Carb/Fat ratios you guys would recommend.

Loin, any simple tips would be great. like 4 days on, 1 off...or something like that.

Thanks again guys.

[LionsGate]

Im looking for a diet, not nessarily the foods...but the Protein/Carb/Fat ratios you guys would recommend.

Loin, any simple tips would be great. like 4 days on, 1 off...or something like that.

Thanks again guys.

it depends on your fitness level.

a split routine is popular. there are many variations tho. as long as your not over training a muscle group the following day. they need time to rest 48-72hrs typically.

day 1: back/bis
day 2: chest/tri
day 3: rest
day 4: legs
day 5: shoulders
day 6: rest
day 7: repeat or rest

or a 1 a day

day 1: arms
day 2: legs
day 3: shoulders
day 4: rest
day 5: chest
day 6: back
day 7: rest

check out the workout section. most members have their routines critiqued as well.

whatever you decide stick with it for 3 months. then change to a diff routine every 3 months or so.

diet? example would be a 40/40/20 split pro/carb/fat

fitday.com can help u with this.


7am cardio empty stomach

8am pro/fat meal

10 pro/carb meal

12pm pro/fat or pro/carb meal

2pm pro/carb meal

3pm workout/cardio

5pm pwo whey only

7pm pro/fat

9pm pro/fat (slow digesting pro like casein, cottage cheese lean steak)

examples of good fats:

Flax seed oils
Fish oil
Egg yolk
Natural p.b
Avocado
Almonds/nuts
EVOO


examples of complex carbs:

Sweet potatoe
Steel cut oats
Rolled oats
Wheat pasta
Brown rice
Ezekiel tortilla
Ezekiel Bread

examples of lean protein:

Chicken
Tuna
Lean steaks
Tofu
Salmon/fish
Egg whites
London broil
Flank steak
Sirloin
Eye of round
Chuck steak
Loin
93% lean +
Ground meat
Turkey

[MayTryIt]

You rock dude, respect and thanks.

[MayTryIt]

Supplements updated in first post

[LionsGate]

Supplements updated in first post

np. if you dont mind me saying also. save your money on supps. youll get most of what u need in the whey and protein sources.

fish oil and whey for now imo. when u get closer to your goal is when u may want/need to include some supps. but for now the money is better spent on food.

unless your specifically targeting a certain issue. acne, disgestive enzymes etc..

also make sure you get fish oil with dha/epa above 500mg. youll pay more, but these are the super ingredients peeps need. most fish oil out there is crap. u have to read the label to shift thru the junk brands..theres a good post on fish oil here.

Oils

and here

fish oil

[LionsGate]

with that said- put your diet and workout together to be critiqued in detail from the experts here.

good luck

[MayTryIt]

Thanks again Lion...Ive been looking at my old pis (I was 20) all ripped. Man I want it back, bad! Also...any though on adding creatine at this point?

[LionsGate]

Thanks again Lion...Ive been looking at my old pis (I was 20) all ripped. put those pics on your wall as a reminder, and the thought of how good you felt and will feel again. Man I want it back, bad! Also...any though on adding creatine at this point? not for cutting imo. youll prolly get mixed opinions tho.

these are just canned answers basically. although im down 47lbs in 4.25 months while maintaining 182lbm from reading and researching here and taking my own advice.

took the same route as u in my late 20s. partying, wife, work, friends, stress etc can all be a distraction to health, and it was. i just keep telling myself, anything worth having is never easy, but always worth it. getting my health back is def worth it, and this board has been a huge impact, hope the same for you as well.

[MayTryIt]

these are just canned answers basically. although im down 47lbs in 4.25 months while maintaining 182lbm from reading and researching here and taking my own advice.

took the same route as u in my late 20s. partying, wife, work, friends, stress etc can all be a distraction to health, and it was. i just keep telling myself, anything worth having is never easy, but always worth it. getting my health back is def worth it, and this board has been a huge impact, hope the same for you as well.

Good for you man! Glad your kicking A$$. I have the pics up right in my face. I have a walk in closet and look at them daily . Party, having a kid, work, stress...we are brothers, lol. Ill get it back...my old boss always said it best...YOU GOTTA WANT IT!

[MayTryIt]

Bump for any Info...Thanks guys!