Rookie on the board: Hoping for a review of diet and workout plan.

[sja5]

Hey everybody. I am a rookie over here, but I have been reading the site the past couple of days. Everyone seems very helpful and genuinely nice.

First I would like to start out a little bit about myself. I am 25 years old and will be 26 in september. I'm 6'0 and 198. I have not been working out consistently in over a year. I look the fattest I have ever looked and my muscles, or lack there of, are much smaller. I don't like putting on a shirt and it not fitting the way it used to. Before all of this, I was in the best shape of my life. I had been working out consistently for four years. To be honest, I never really paid too much attention to what I ate, but I feel like my body has caught up to this. So with that said. Please take a look and share your knowledge. If this is good, then great if not, any suggestions would be great. I will be starting a diet in the next week, and I plan on it looking like this:

630A 1/2 cup of oats, 1 scoop of isopure protein, and a banana...going to put it in a blender.
Calories: 360
Carbs: 54g
Fats: 3g
Protein 31g

Meal 2 Tuna pack with 1 hard boiled egg. However, I may substitute this with cottage cheese.
Calories: 165
Carbs 1
Fat 6.5
Protein 25g

Lunch preworkout
95% lean ground beef,1 cup of cooked brown rice, 1 cup of green beans.
Calories 452
Carbs: 55g
Fat: 10g
Protein 36g

Postworkout
2 scoops of isopure protein, 1 banana, 1 tbls of peanut butter(all natural), and 1 slice of Ezekiel bread
Calories 495
Carbs: 45
Fat 10
Protein 59

Dinner(meal 5) Boneless skinless chicken breast, 1 cup of broccoli, and 1/2 tbsp flaxseed oil
Calories 251
carbs 7g
fat 9.5g
protein 32g

Before bed 1 scoop of isopure protein ad 1 spoon of peanut butter
205 calories
carbs 3g
fat 8.5g
protein 29g

Totals:
Calories 1928
carbs 165
fat 47.5
Protein 212

I was going to get in the gym for the first few weeks with something like this.
I will do a 3 day a week 5x5 strength program with cardio afterwards and on no workout days.

Monday: 5 sets 5 reps

Barbell Squats
Barbell Bench
Barbell Rows

Wednesday: Same as Monday except for Squats. Use 25% less weight than Monday.

Barbell Squats - 25%
Barbell Shoulder Press
Barbell Deadlifts
Chin ups

Friday: Pyramiding poundage, starting with lower weight and increasing weight each set.

Barbell Squats
Barbell Bench
Barbell Rows

Do 15-20 minutes of low impact, moderate intensity cardio after weight training and do 2 more similar 40-45 minute cardio sessions on 2 of off days and take 2 days to recover.

Thanks for looking!

[JohnnnyBlazzze]

Whatsup man and welcome to the boards.

Your total cals look a little low, i'm about 10lbs lighter then you and i'm cutting at 2200. Theres a sticky thread at the top that guides you through the process of calculating your TDEE. Once you get that, start by subtracting 500 if you are looking to cut, and i assume that's what your goal is? Any idea on what bf% you're looking at?

I would ditch the pb in your postworkout shake, all natural or not, its slow digesting and contains fat. Maybe substitute 1/2 cup of oats for your pb?

[WSC786]

Agreed that overall calories look a little low. With that being said I like to have different calorie intake and macro breakdown for training and non training days when I'm cutting.
On training days I have my carbs up a bit and fats lower and on days off carbs are a little lower and the healthy fats are up a little.
I'm not really a huge fan of a liquid diet. You have a total of 212g of protein and about 120g of it comes from shakes..not great IMO. Get rid of the shake in the morning and replace it with a cup of egg whites and 1 whole egg.
I like ur pre workout meal no issues there.

Post workout get rid of the natural peanut butter. Immediately following a workout is one of the worst times to consume fats even though it is natty pb, it's just bad timing.I would even get rid of the bread and the banana and replace it with a scoop of waxy maise or something like karbolyn. Even though u are cutting ur body still needs those simple sugars post workout to bring the insulin to blood sugar levels back to even. I would suggest something like 30g alined with 1-2
scoops protein.

The other thing is ur post workout meal. I believe this is one of the most important times to have complex carbs. I would suggest u add in either brown rice or sweet potatoes in this meal. In a perfect world this meal would be 45-60mins after ur training. If that's not the case I like to have those carbs by themselves anyway and then have a supper meal like u have scheduled. But those carbs should be in there.

As for training I don't think ur doing enough cardio. Cardio abd diet will determine ur results when cutting. I like to get 45-60min of fasted cardio in 4 times per week. This is the best time of day for optional fat loss from cardio. U can still do ur cardio for 15-20min after workout if u want but that's not gonna be enough cardio on it's own.

[Back In Black]

What is your bf? If you don't know you need to either get it checked or post a pic so we know what we are working with!

[sja5]

Thanks for the warm welcome and the advice. I guess it would help if I let you guys know what my goals were..haha Sorry, I was just excited about putting the diet and workout together. My goals would be to get rid of belly fat, and gain my muscles back. I got promoted to manager at my job in September, and I think the stress has really taken a toll on my body. Sometimes I would go with only 2 meals a day, and I have gained much more fat. Granted the meals were no way near healthy. That said, I will see about getting more protein and changing my diet on off days. I thought it was going to be tough eating all of the food that I listed because appetite has changed. Thank you for the help. Would it be ok to wake up and down some water then do cardio for 45 minutes? I would do this before eating. Then have the egg whites? Also is an unsweet tea 1 dance and a small cup of black coffee a bad idea?

I do not know what my bf is. However, I will get some pics before/after up tonight when I get off work.

I will also send a revised diet plan tonight as well. Again, thanks for the help people. It's much appreciated.