Diet help??

[grim45]

Well I am new here.. and just wondering if some one might want to help me put some kind of diet together. I dont take any steroids at this point. Just looking to shed LBS while gaining muscle/tone. I started off at 205 LBS and currently at 173 LBS.

I did that by cutting all soda,sugar and junk food out and doing a boxing work out.

Age-22
height-5'6
weight-173

I can post pics if that would help. I appreciate any help or advice I get. Thanks

[tbody66]

Glad you are here, yes, post pics. I'm your height, twice your age and ten lbs or so heavier.

Also tell me your workout routine, exact exercises/sets/reps/poundages and lifting experience. Go find the AR remote trainer thread here in the diet section and get enrolled as a contestant.

Welcome to the boards, expect great things!

[grim45]

Glad you are here, yes, post pics. I'm your height, twice your age and ten lbs or so heavier.

Also tell me your workout routine, exact exercises/sets/reps/poundages and lifting experience. Go find the AR remote trainer thread here in the diet section and get enrolled as a contestant.

Welcome to the boards, expect great things!

I will post pics asap!!! Honestly I just joined a gym and I have very little lifting EXP. When I goto the gym I am not always sure where to even start.
so currently ive been running 30 minutes daily, I get 5 rounds in on the heavy bag and 5 rounds catching mitts. other then that I do push 5 sets of 20 push ups in the morning and before bed.

I am a big time beginner and figured I might as start by eating clean/healthy.

Thanks again

[scotty51312]

Welcome to the board. Take some time to read through the stickied entries at the top of the forums and you should find a lot of good info on how to eat

[grim45]

Yea I think I am gonna try and put a diet together on my own that fits my schedule then i'll post it and maybe you guys add to it or suggest things.

Will be putting some photos on in a bit. Great forum love it so far.

[gbrice75]

Welcome to the board!

Looking forward to seeing your proposed diet and workout regimen.

[tbody66]

Did you go sign up for a trainer in the AR remote trainer thread???

[grim45]

Here is some photos. Not the best but will have to do for now.





had to throw a flex one in.

[tbody66]

Not great pics, but enough to let us know what we are working with. How many days a week can you devote to lifting? I'm going to start you on a true beginners program, so if I tell you any exercise and you don't know what that means, just ask and I'll explain it in detail.

[grim45]

I can get more photos tomorrow if u tell me exactly what kind would help the most.

I can lift 5 days a week if needed. very open schedule. thanks again for all the help.

[tbody66]

Usually want a double biceps pose from the back and a front and rear lat spread and always some pics of the legs. Thanks for signing up for the remote trainer contest!

Happy Thanksgiving!

[grim45]

yea I had no idea on that lol. still super new.. just figured these pics would show atleast how fat i am lol. Anyway Happy Thanksgiving to you 2.

and thanks again for all the help

[tbody66]

Warm up - Jump rope for 2 minutes straight
Your rep range to be muscle group specific, it also is a "range" which means you go to failure on every set, if you can't perform the exercise properly to the bottom number, the weight is too heavy, go lighter, and if you can perform the exercise properly for more than the higher number, the weight is too light, add weight.

Squats 3 sets 15-20 reps perform these all by themselves, little rest between sets 90 secs your hip must go below your knee, feet shoulder width apart with toes pointed out slightly while looking at the ceiling through the entire range of motion

Stiff legged deadlifts 15-20 reps(this is where your legs are touching and your knees are locked, you bend at the waist, stand up with the bar while pushing your hips forward and pulling your shoulders back, when you lower the weight again you must push your butt out, toward the back wall, as far as you can, getting a complete stretch on the hamstring, just let the weight barely touch the ground before standing back up)
supersetted with calf raises 3x21 (7/7/7-toes in/heels out-toes out/heels in-toes and heels lined up)

Pull-ups 3 sets w/bodyweight to failure supersetted with flat barbell Bench Press 3 sets 8-12 reps

bent rows 3 sets 8-12 reps supersetted with Incline Bench Press 3 sets 8-12 reps

Military Press 3 sets 8-12 reps Supersetted with Crunches 3 sets to failure

Upright rows 3 sets 20-25 reps supersetted with hanging leg lifts 3 sets to failure(these would be bending the knees and bringing them up into your chest, slow and controlled)

Barbell Curls 3 sets 8-12 reps supersetted with skull crushers 3 sets 8-12 reps

One arm dumbbell preacher curls 3 sets 8-12 reps supersetted with dips 3 sets to failure with bodyweight

Do these exercises every monday, wednesday and friday, on tuesday and thursday you must do one hour of cardio, whatever that needs to look like, if you have to start with a fast walk, that's fine, but you need to make progress on this every single week. If you need any of the exercises explained in more detail then let me know.

Do this for the next five weeks, right up until your first workout with the trainer from the remote trainer challange!

[grim45]

Warm up - Jump rope for 2 minutes straight
Your rep range to be muscle group specific, it also is a "range" which means you go to failure on every set, if you can't perform the exercise properly to the bottom number, the weight is too heavy, go lighter, and if you can perform the exercise properly for more than the higher number, the weight is too light, add weight.

Squats 3 sets 15-20 reps perform these all by themselves, little rest between sets 90 secs your hip must go below your knee, feet shoulder width apart with toes pointed out slightly while looking at the ceiling through the entire range of motion

Stiff legged deadlifts 15-20 reps(this is where your legs are touching and your knees are locked, you bend at the waist, stand up with the bar while pushing your hips forward and pulling your shoulders back, when you lower the weight again you must push your butt out, toward the back wall, as far as you can, getting a complete stretch on the hamstring, just let the weight barely touch the ground before standing back up)
supersetted with calf raises 3x21 (7/7/7-toes in/heels out-toes out/heels in-toes and heels lined up)

Pull-ups 3 sets w/bodyweight to failure supersetted with flat barbell Bench Press 3 sets 8-12 reps

bent rows 3 sets 8-12 reps supersetted with Incline Bench Press 3 sets 8-12 reps

Military Press 3 sets 8-12 reps Supersetted with Crunches 3 sets to failure

Upright rows 3 sets 20-25 reps supersetted with hanging leg lifts 3 sets to failure(these would be bending the knees and bringing them up into your chest, slow and controlled)

Barbell Curls 3 sets 8-12 reps supersetted with skull crushers 3 sets 8-12 reps

One arm dumbbell preacher curls 3 sets 8-12 reps supersetted with dips 3 sets to failure with bodyweight

Do these exercises every monday, wednesday and friday, on tuesday and thursday you must do one hour of cardio, whatever that needs to look like, if you have to start with a fast walk, that's fine, but you need to make progress on this every single week. If you need any of the exercises explained in more detail then let me know.

Do this for the next five weeks, right up until your first workout with the trainer from the remote trainer challange!

Thanks for this Ive printed it out. Gonna start on Monday. Still have not put a diet together yet been doing alot of reading though. The cardio shouldnt be a problem been runing every day anyway!!!

[tbody66]

Thanks for this Ive printed it out. Gonna start on Monday. Still have not put a diet together yet been doing alot of reading though. The cardio shouldnt be a problem been runing every day anyway!!!

Good to hear, you will like how this works, get your diet dialed in soon, today would be best.

[scotty51312]

Tbody seems to have you on the right track. Only question i or suggestion i can make is. Can you do pullups? If not i'd suggest a lat pull machine till you get your strenght up for the pullups! If not you're just doing a static excersise in trying to pull your bodyweight

[tbody66]

Tbody seems to have you on the right track. Only question i or suggestion i can make is. Can you do pullups? If not i'd suggest a lat pull machine till you get your strenght up for the pullups! If not you're just doing a static excersise in trying to pull your bodyweight

good point

[grim45]

Ok figured i'd post a diet.


6:30 Breakfast
1/2 Cup Oatmeal,3 egg whites,1 whole egg.

9:30 Snack some times I skip it because I just dont feel hungry. But if I do I grab a kiwi and a whey protein shot.

12:30 Lunch
salad with boiled chicken.

3:30 Snack- Fat free yogurt,1/4 cup of cottage cheese.

6:30-Dinner- Turkey,1/2cup of broccoli,1/2 cup of cauliflower.


I know there is going to be problems with this diet... I am not sure if I am getting enough calories. So please give any advice... doesnt matter what I eat.. I am not in this for the taste of the food.

I'll be starting the gym on monday. Today I ran for a hour,5 rounds on the bag,5 rounds catching mits. I run in the morning and I do the boxing work out in the afternoon. Inbetween those times Ive been doing push ups,sit ups, and squats.

Thanks again

[tbody66]

don't skip the 9:30, make it a meal with a food protein source. I don't see a post workout meal, that could be your kiwi and protein shot and you need to eat some good fats at 9:30 pm.

[grim45]

don't skip the 9:30, make it a meal with a food protein source. I don't see a post workout meal, that could be your kiwi and protein shot and you need to eat some good fats at 9:30 pm.

Alright I will go ahead and make sure to eat those extra meals. Today is going to be my first day at the shit so wish me luck. I will report back on how it went but I have a feeling I am gonna be one sore SOB tomorrow.

[tbody66]

Alright I will go ahead and make sure to eat those extra meals. Today is going to be my first day at the shit so wish me luck. I will report back on how it went but I have a feeling I am gonna be one sore SOB tomorrow.

I'm sure you will, that will prove you are on the right track. Have you signed up for the remote trainer challange yet?

[grim45]

I'm sure you will, that will prove you are on the right track. Have you signed up for the remote trainer challange yet?

Yea I am for sure in on that. its going to be a blast.

[grim45]

Little bit of a update. My schedule has been really messed up but I been hitting the gym as much as I can. I am down to 164 LBS and starting to notice a diffrence in my pecks,biceps,triceps. I will be posting some new photos soon... I been adjusting my diet aswell.