Originally Posted by
ninthprince22
Hey guys I just want to ask you guys for some opinions and comments on my workout schedule and diet. im looking to lose weight and get nice and lean. lose like 25 pounds... thanks
mon- chest and triceps (4 chest excercises, 3 tricep excercises) 12-10-8 sets
tue- cardio 30 mins and abbs
wed- biceps and back (4 biceps excercises, 3 back excercises) 12-10-8
thrs- shoulders and traps (4 shoulders excercises, 3 traps excercises) 12-10-8
fri-cardio 30 mins in the morning and in the evening legs (4 leg excercises)
sat-off
sun-off
Do Cardio 5 times a week 45 minutes per session at 70-75% max heart rate
diet info:
8am mornings: fat free light yogurt and banana, 12 oz fat free milk
You want this to be a protein/fat meal, preferably some eggwhites, flax seed oil and broccoli YUMMY!
11am snack: boost choc protein shake and myoplex nutrition bar
BARS ARE BAD, REPEAT BARS ARE BAD, FILLED WITH SUGAR AND GARBAGE, MAKE SURE YOUR DIET CONSISTS OF AS MANY WHOLE FOODS AS POSSIBLE. I would also make this a protein/fat meal. Preferably Chicken breast/flax seed oil, and some green beans
1pm lunch: 2 turkey breast sandwhiches (whole wheat bread) with fat free mayo or tuna salad (american salad, fat free mayo, chunky light tuna, caesar dressing fat free)
bread is a HUGE NO NO. AGAIN STICK TO WHOLE FOODS, TURKEY IS A FINE CHOICE, I WOULD MAKE THIS A PROTEIN/FAT MEAL AGAIN, SOME TURKEY/FLAX, AND BROCCOLI
5pm snack: boost choc protein shake and myoplex nutrition bar
I assume this is your pre-workout meal, make this a protein shake with flax seed oil
<---Add meal here This is your post workout nutrition, this is a protein/carb meal FOLLOWING IMMEDIATELY AFTER WORKOUT, make this a protein shake and dextrose shake with a 2:1 ratio, try to make it 50 grams pro, 100g dex
7pm dinner: 2 turkey breast sandwhiches (whole wheat bread) with fat free mayo, and boca burger (100% soy bean, fat free 50 cals, 8grams of protein) or 2 turkey sandwhiches and burritos (honey wheat tortilla, fat free re-fried beans, fat free cheese, meatless ground beef [made of soy bean])
NO this is your Post Post workout meal (ppwo) this has to be a protein/carb meal. make this chicken breast, 1 cup brown rice/sweet potato, and some broccoli/green beans
[b]<---- Add meal here this is your pre-bed meal make this a protein/flax shake again. slow digestion overnight.
supplements: GNC mega men (2 pills a day), after every workout i have a myoplex protein shake, but i make sure i dont eat anything for atleast an hour and a half after my cardio workouts except for water.
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