looking to drop some lbs, please critique diet and workout

[nk92mi]

5'10
195
BF: 23% (not accurate but close, electronic instrument- i range from 19-24)
BMI: 22
LBM: 67 kg= 148lbs
BMR: 1456
TDEE: 2002

this is the diet plan and the workout program that i am going to try to follow. i have not hit weights since august of last year, but have been running 5k-10ks here and there. i cant wait to feel that pump. the reason i was not in the gym is because of tennis elbow, left arm. that is about back to normal now, but last weekend at talladega (WOW), i dislocated my right shoulder wrestling mma style (F"N IDIOT I AM!). so now it looks to be another couple of weeks before i am able to lift with my upper body. please feel free to rip my diet and workout plan. and once i start lifting, i put on weight pretty fast. and i do not expect to get thru every set and exercise at first, but once i do, then i will try and change the routine.

MEAL ONE:
1 c of Egg Whites
½ c of Oats
¼ c of blueberries

MEAL TWO:
2 Pouches of Tuna (or some other source of protein)

MEAL THREE:
6 oz. chicken
1 cup veggies
1 complex carb (preferably a sweet potato)

MEAL FOUR:
6 oz. chicken
1 complex carb

MEAL FIVE:
1 slice whole wheat bread
2 tb natural peanut butter

WORKOUT FROM 5:45 PM to 7:00 PM

PWO:
(may want to find a protein shake that has protein/carbs)
1 scoop of whey protein


MEAL SIX:
8 oz. chicken
1 cup veggie

MEAL SEVEN:
2 tb natural peanut butter
1 c of fat-free cottage cheese
or 1 scoop of protein (casein)


WORKOUT SCHEDULE

Monday

CARDIO (AM) CHEST/BACK (PM)
Elliptical 15 minutes DB Bench 4 x 6-10
Treadmill 15 minutes DB Incline 3 x 6-10
Stair Climber 15 minutes Flys 3 x 12
Wide Grip Chins 4 x 5
Chest Supported Rows 4 x 8
Neutral Grip Pull-Downs 3 x 15

Tuesday

CARDIO (AM) LEGS (PM)
Swim Squats 4 x 6
Hack Squat 3 x 10
Leg Press 2 x 20
Glute/Ham 3 x 10
Standing Calf Raise 4 x 8
Seated calf raise 3 x 10

Wednesday

CARDIO (AM) OFF (PM)
Swim Swim/ Golf

Thursday

CARDIO (AM) SHOULDERS/TRICEPS (PM)
Elliptical 15 minutes Military Press 4 x 6-8
Treadmill 15 minutes Lateral Raises 3 x 10
Stair Climber 15 minutes DB Upright rows 3 x 8
Weighted Dips 4 x 8
Skull-Crushers 4 x 10
Overhead DB Extensions 2 x 15
Weighted Abs 3 x 10

Friday

CARDIO (AM) BACK (PM)
Elliptical 15 minutes Deadlift 4 x 6
Treadmill 15 minutes pull-Ups 4 x 5
Stair Climber 15 minutes Bent Row 4 x 8
Hammer Strength Pull-down 3 x 15

[nk92mi]

kind of what i figured. nobody ever has any answers to none of my questions. makes me wonder why i even bother asking you people!

[gbrice75]

Relax bro, when I get home from work tonight I will look through it and try and help you out. In the meantime, you can help yourself a great deal by posting macros for each meal - prot/carbs/fat/cals - in that format. It'll be much easier to critique, and i'm sure others will jump in once it's posted properly.

[gbrice75]

I haven't forgotten you, but my wife is getting pissed because i've been on the computer for too long. I will get you man, just be patient. I promise!

[gbrice75]

5'10
195
BF: 23% (not accurate but close, electronic instrument- i range from 19-24)
BMI: 22
LBM: 67 kg= 148lbs
BMR: 1456
TDEE: 2002

this is the diet plan and the workout program that i am going to try to follow. i have not hit weights since august of last year, but have been running 5k-10ks here and there. i cant wait to feel that pump. the reason i was not in the gym is because of tennis elbow, left arm. that is about back to normal now, but last weekend at talladega (WOW), i dislocated my right shoulder wrestling mma style (F"N IDIOT I AM!). so now it looks to be another couple of weeks before i am able to lift with my upper body. please feel free to rip my diet and workout plan. and once i start lifting, i put on weight pretty fast. and i do not expect to get thru every set and exercise at first, but once i do, then i will try and change the routine.

MEAL ONE: Good meal, maybe drop the blueberries
1 c of Egg Whites
½ c of Oats
¼ c of blueberries

MEAL TWO:
2 Pouches of Tuna (or some other source of protein) How about some complex carbs here?

MEAL THREE: Great meal!
6 oz. chicken
1 cup veggies
1 complex carb (preferably a sweet potato)

MEAL FOUR:
6 oz. chicken
1 complex carb

MEAL FIVE:
1 slice whole wheat bread
2 tb natural peanut butter

This is your pre-workout meal? I'd drop the entire meal and do a good protein source and more complex carbs - need to fuel your workout

WORKOUT FROM 5:45 PM to 7:00 PM

PWO:
(may want to find a protein shake that has protein/carbs)
1 scoop of whey protein Add more complex carbs


MEAL SIX: Veggies cooked in olive oil? Get some fats in this meal
8 oz. chicken
1 cup veggie

MEAL SEVEN: Good meal, leave it!
2 tb natural peanut butter
1 c of fat-free cottage cheese
or 1 scoop of protein (casein)


WORKOUT SCHEDULE

Monday

CARDIO (AM) CHEST/BACK (PM)
Elliptical 15 minutes DB Bench 4 x 6-10
Treadmill 15 minutes DB Incline 3 x 6-10
Stair Climber 15 minutes Flys 3 x 12
Wide Grip Chins 4 x 5
Chest Supported Rows 4 x 8
Neutral Grip Pull-Downs 3 x 15

Tuesday

CARDIO (AM) LEGS (PM)
Swim Squats 4 x 6
Hack Squat 3 x 10
Leg Press 2 x 20
Glute/Ham 3 x 10
Standing Calf Raise 4 x 8
Seated calf raise 3 x 10

Wednesday

CARDIO (AM) OFF (PM)
Swim Swim/ Golf

Thursday

CARDIO (AM) SHOULDERS/TRICEPS (PM)
Elliptical 15 minutes Military Press 4 x 6-8
Treadmill 15 minutes Lateral Raises 3 x 10
Stair Climber 15 minutes DB Upright rows 3 x 8
Weighted Dips 4 x 8
Skull-Crushers 4 x 10
Overhead DB Extensions 2 x 15
Weighted Abs 3 x 10

Friday

CARDIO (AM) BACK (PM)
Elliptical 15 minutes Deadlift 4 x 6
Treadmill 15 minutes pull-Ups 4 x 5
Stair Climber 15 minutes Bent Row 4 x 8
Hammer Strength Pull-down 3 x 15

Your diet is really pretty much g2g bro, IMO. I made a few changes, but you're on the right track. Still need to see macro info so we can really dig in though. Also need to know your goals, gaining, cutting, etc?

[nk92mi]

thanks for the post. i know i was getting inpatient, just started the gym back, just ancy i guess. sorry. i have been following that diet as a guide. i understand where u are saying about the pre-workout meal. here is what i usually have on an everyday basis. my goal is to drop some bodyfat and to just look fit. havent seen my abs since i was a little kid, so if i can just get to see the outline of them, i would be happy. i can gain weight very easy (both muscle and fat) but it is very hard for me to drop the weight. i like to eat too much! i started two weeks ago, but havent got to the weight lifting part of my program because my shoulder is not 100% yet. weighted 194 the first day and now 191. Weekends are my nemesis; I usually drink on one of the days. I always have something going on. i dislocated it in talladega, go figure. cant really do a push up without it hurting. i guess i just need to give it a few more weeks to heal up. I should be starting some deca soon, so that should help out some (400mg/week). here is what I try to do:

-gym 530 - treadmill 30 mins on an incline (give or take 400 cals burned)

meal one 700: oats/3 whole eggs/ blueberries or banana (mixed in the oatmeal)
pro=20g carb=36g fat= 18g cals= 470
meal two 1000: packet of tuna w/ mustard and mrs. dash(no salt)
pro=18 carb=1g fat=.5 cals=80
meal three 1200: usually chicken (or some other lean protein)/ two veggies (usually green)
pro= 40g carb=10g fat=5-8 cals= about 300
meal four 230-300: usually chicken (or other lean protein)/ two veggies (usually green)
pro= 40g carb=10g fat=5-8 cals= about 300
meal five 500: this is usually pre-workout meal (need help with this one, usually starving at this point) protein shake(whey)/slice of wheat bread/turkey
pro= 46g carb= 25g fat=10g cals= 330 (are you thinking eat oatmeal again here instead of wheat bread?)

-gym 530 – want to start lifting here once shoulder is better. For now, I am doing just light weights and legs. Workouts vary day to day. Usually burn another 300-400 cals

Meal six 730-800: lean protein (chicken/beef/fish)/sweet potato
pro=40-50g carb= 30g fat= 8-10 cal= 400

meal seven 900-930: this one is usually optional. Sometimes I am too full to eat.
Cottage cheese/1/4 scoop protein/ natty peanut butter
Pro= 41g carb=17g fat= 19g cal=320

[gbrice75]

I should be starting some deca soon, so that should help out some (400mg/week).

I would not run a cycle anytime soon. First, how old are you, and do you have any cycle history? Secondly, your BF is too high IMO.

[nk92mi]

i have a couple of cycles under my belt. i am 28. last cycle last year was 200mg of primobolan for 10 weeks, anavar for 5weeks, and winny the last 5 weeks. gained about 12 pounds of lean mass. went from a 35 to 33 waist. was eating good, but nothin like i have been learning in these diet sections. plan on doing 280mg/week test prop for 10 weeks (40mg/day), deca for first 5 weeks (400mg/week), ot (turnibol) 40mg/day for 6 weeks. i also have this hgh fragment 176-191 that i got just to try it out. didnt cost me too much for these things, but it was my only source so its what i have now. mainly just want a healing cycle. to help out with my joinnts and tendons, i need to strengthen them up.

[gbrice75]

Well, at least your a good age. If I can't change your mind, good luck with the cycle and keep us posted on your progress. Honestly, I think your BF is too high and puts you at risk for sides. I would consider cutting naturally for 3 months and then revisit the cycle idea. Your choice of course, just my .02

[nk92mi]

gotcha. i appreciate your advice. i think i am going to try the cycle, and just try to keep on the meal plan. it is crazy how a body can change in three weeks. i am at 188 right now and legs are gettin strong. did them saturday and they are really not sore at all, love doing squats! shoulder starting to feel better so i am going to start out with some light weights this week. my endurance is going up also, but i know that i need to push the cardio a lil harder in the AM. i have people at work that see me everyday asking me if i lost some weight, so something positive is happeing here. i can definitely see now, how important the dieting part is. i am getting better at it

[nk92mi]

oh yeah, i also have asthma and prescribed albuterol. but i only use it as needed. i need to use right before i hit the gym. do you think that clen would be a good thing to add to the end of this? i have used it in the past, it helped with my breathing. also to note, blood pressure 100/68, HR 48. low heartrate because the running i have been doing.

[nk92mi]

it has 21 days since i started this. doing well except on weekends, like to drink on saturdays. trying to limit that now. i was looking at a calender from last year this time, and i weighted 205. today i weighted 187. i am starting to see definition again in my arms, but it is still early. my strength has definitely gone up. i struggled on squats the first week, now i barely get sore from them. cant do heavy weight with squats b/c of back, but i did 185, 3 sets of 10 with no problem. havent started the good part of the cycle yet, just doing frag everyday ( dont know if it works, may take longer time like hgh) and 40mg of test prop split between two doses (every 12 hrs). i think that once i start the deca , i will bump the test up to 80mg/day, for the 4-5 weeks. then lower the test back to 40mg/day for a month. after the deca is done, i will start the turinabol at 50-60mg/day for the final 5-6 weeks. then i will start some nolv for pct. i will use the frag til i run out of it, have 14 bottles at 2mg each.

[gbrice75]

Sounds like you're making good progress. I'm not sure about Clen given your condition, although I know it's prescribed for asthma so you'd probably be fine.

[cyounger100]

if u can just hold off a lil while before cycle and get ur BF down too like 14 percent or so that would be best for u hit cardio hard for the next month then start the cycle bf a lil 2 high too start right now

[nk92mi]

i am trying to hold off as long as i can on the deca . it is burning a whole in my drawer if ya know what i mean. i plan on doing it within a month. i know that my BF wont be as low as i will need it, so i will have to work harder on the diet aspect.

[nk92mi]

thanks for the advice.