Anyone want to outline a nutritional plan for me..

[Vikingjoe93]

As of right now i'm looking for some one that would outline what i need to do to lose weight.

I have been lifting weights 4 days a week, and doing cardio for 20minutes 5 times a week.

I love to eat, so i'm looking for a way to restrict calories plus be healthy and maybe add some muscle in the process.

Eating 6 meals a day isn't a problem, but maybe what types of meals at what times would help me.

here is my schedule:
get up at about 3:45 and eat a meal at 4 am after my shower. Normally i eat 3 oatmeal pancakes that have egg whites and fat free cottage cheese in them.

i normally try to eat a small meal at 6:30 usually breyer's light yogurt

at 9am i started drinking a whey protein(20 to 40 grams) with 8oz. skim milk and a slow carb like sweet potato's

then a meal at 12 chicken, veggies and carbs


at 3 i drink another whey protein shake in skim milk and head to the gym, start my workout about 3:30, and workout normally last for about 40 minutes then i do 20 minutes of cardio on the treadmill

so at about 5 i eat another meal with chicken, veggies and carbs

then at about 8 to 8 :30 i eat another small meal and go to bed by 9:30

i also take a multivitamin, vitamin c, vitamin e, and a flaxseed pill at my 9am meal

i currently am not taking any creatine or glutamine

does this look like a good structure for a meal plan or should i change something, like maybe different foods.

my workouts go like this

monday do chest and abs
tuesday upper back, lower back and traps
weds no weight lifting just abs
thursday shoulders, triceps, biceps
friday legs
saturday no weights just cardio

any help would be great guys, looking forward to your imput tim

[Tim Wescott]

Joe,I`d be glad to offer any help that I possibly can.

First of all,your diet looks good on paper,but please answer my questions after each of your meals listed below so that I can be just a bit clearer in my advice.

Thanks!!

4AM-Meal-1
3 oatmeal pancakes
HOW MANY EGG WHITES,AND HOW MUCH COTTAGE CHEESE?

6:30AM-Meal-2
Yogurt
HOW MUCH SUGAR<FAT<AND CARBS DOES IT CONTAIN.....DOES IT HAVE FRUIT IN IT?

9AM-Meal 3-
whey shake-20-40 grams
8oz. skin milk
swt. potato
HOW BIG OF A PORTION OF SWEET POTATOES?

12 PM-Meal-4
chicken
veg
carbs
WHAT KIND OF CARBS AND HOW MUCH,ALSO,IS THE CHICKEN A SKINLESS BREAST OR DARK MEAT WITH SKIN?

3PM-Meal 5-
SAME ?`s AS 9AM

5PM-Meal 6-
SAME ?`s AS MEAL # 5

8-8:30 PM-Meal 7-
Small meal-WHAT DOES THE MEAL CONSIST OF?

I have a lot of suggestions,if you don`t mind,please try to answer these questions to the best of your ability.

Can you train 5 days a week,or will it interfere with your schedule?

Can you increase cardio to 30 minutes?

Thanks Joe!!

[Vikingjoe93]

Tim when i make oatmeal pancakes they consist of 100 calories, 10 grams of protein, 12 grams of carbs and 1 gram of fat. When i make them i just use 2 cups of oatmeal, 2 cups of egg white, and 2 cups of coattges cheese and make about 11 or 12 panckaes from this.

My breyer's yogurt has 8 protien, 1.5 fat, 16 carbs, and 10 sugar, it has a couple of starwberries in it because i only eat the strawberry cheesecake kind.

Portion of sweet potato is about a cup diced baked in the oven.

My chicken is always boneless skinless chicken breast, never dark meat. I only try to eat about a cup of carbs, anf veggies when i eat them.

tim my carbs is pretty limited to the oatmeal in the pancakes, sweet potato's and red potato's wtih some brown rice evey now and then. I also eat whole wheat bread and peanut butter(natural)

I can lift 5 days a week that's not a problem and can do cardio for 30 minutes. thanks for your reply tim if i missed anything let me know

[Vikingjoe93]

Oop's i forgot to answer your small meal question. Last night i ate 1 and ahalf oatmeal pancake and a slice of turkey bacon.

[Tim Wescott]

OK,thanks Joe.

Here are some things that I would do temporarily...........just until I got down to my desired bodyweight.

TRAINING:

1.-Train 5 days a week.....this way you are burning more calories per day,and can generate more intensity per bodypart.........plus you`ll be in and out of the gym faster.
2.-Do cardio everyday for 30 minutes, but do no cardio on leg day.
Mix it up a bit,walk on the treadmill,do interval cardio on an eliptical machine,or use a stepper.Vary the incline of the treadmill according to your energy levels that day,but be honest with yourself,and don`t slack off.
3.NEVER RUN OR JOG
4.Here`s a good split for you in my opinion:
Day-1-Legs
Day-2-Chest,Abs,walk on treadmill (no incline on day after legs) 30 min.
Day-3-Back,Traps,eliptical intervals-(1 minute all out,2 minutes recovery,then repeat)20 min. total
Day-4-Shoulders,Hamstrings,(walk on inclined treadmill)30 min.
Day-5-Arms,Abs,(walk on inclined treadmill)30 min.
Day-6-Saturday-30-45 minutes of cardio(your choice)Abs-6 sets

Nutrition:
Here`s where you will have to be a bit tougher on yourself,but only until you get leaner,then you can resume your normal diet,but with possible smaller portions.

Don`t forget,the one and ONLY way to lose weight/fat is to eat less calories.

While your diet is a good one,and seems very healthy,this is what I recommend you do to acheive your goal.

Again,don`t freak out because you will not have to attempt to eat like this forever.
1.-Drop bread,ALL dairy products,including the cottage chese and especially the yogurt.

Too much sugar in the form of lactose.......even though fat-free they are fast acting carbs/sugars.

In your pancakes,cut the amount of oatmeal in half,or simply eat the egfg whites cooked in Pam spray as an alternatve.

In your last few meals you should eat NO carbs........try a carb cutoff at 6PM,7PM at the very latest.
You`re eating way too many too late at night.

Chicken breast portions should be weighed..............6oz. only,weigh it raw,the protein content stays the same after cooking.

I was eating very clean last year and wondered why I wasn`t getting cut......I ate 10 oz. portions of chicken breasts.....had to cut it to 8 oz. themn down to 5-6 oz.

You can take in more protein than you need,and although lean,it can be stored as fat because of the surplus calories your body isn`t utilizing.

Figure out what you are eating and cut the portions so that you take in 1 gram of protein per pound of bodyweight.

It doesn`t always have to be precise,but try to get as close as possible to that amount.

Your carbs aren`t very high,but you may be carb sensitive,so do not eat them late at night.

I know it`s a lot to ask to alter ones diet but you`ll never get leaner eating those amounts of macros at those times.

Any questions about this don`t hesitate to ask.

If I can think of more things to add,I will as they come to me.

[Vikingjoe93]

No running or jogging on the treadmill? How come? Which my knees are a problem for me.

[Vikingjoe93]

Got another 2 questions tim

You want me to work hamstrings twice(monday,thursady)?

When people say eat 1 gram per bodyweight does this mean your weight at the time or the weight you would like to diet down to? lmk shannon joe johnston

[Tim Wescott]

vikingjoe said:

Got another 2 questions tim

You want me to work hamstrings twice(monday,thursady)?

When people say eat 1 gram per bodyweight does this mean your weight at the time or the weight you would like to diet down to? lmk shannon joe johnston

No,I`m sorry,I should have been clearer........do hams on Thurs. only......legs are quads & calves.

Second question:

If a person who weighed 300 pounds,had 200 pounds of muscle,and the other 100 of fat,he more than likely wouldn`t need 300 gms. of protein,lean body mass is what you should go by.

You can do a Google search to find out what yours is.

Personally,I would just do it at the weight you are at presently,because all the work you`ll be doing,ie. longer cardio,and another training day,plus less cals and carbs,you`ll more than likely need it as IMO,it won`t be an excessive amount.

At times,I eat 300 gms.and I only weigh 175 pounds.

[Tim Wescott]

As far as running goes,I feel that it causes you to lose muscle size. Also,you are trying to burn fat,not become a runner,very high impact on knees,hips,and lower back.

You can burn a lot of fat by walking on an inclined treadmill at a good pace........trust me it`s not as easy as it sounds if inclined high enough,and walking fast enough for 30 straight minutes.

Always do your cardio after your weight training.

[Vikingjoe93]

Seeing how i would like to build mass what type of sets and reps should i be doing. Low volume heavy weight or medium range with medium to heavy weight?

pyramid up in weight or do heavy amount of weight for working sets? lmk

[Intensity]

Hi Vikingjoe93!

Every time i am trying to answer you on this thread… Tim beats me ;D So now it's my time ;D

My opinion on this is that we first must not forget that each individual react differently, so unfortunately there is no magic receipt! The other thing to consider is that in a medium or long term, we most choose between losing fat or gaining muscle… so if you choose gaining muscle your diet must be consequent to this.

That being said, as far as training goes, i would suggest you to at first TRY a reps range that stay between 6 to 12 reps (lower than that will help you focus mainly on pure strengh and higher than that on endurance) with medium volume. Dont be shy to shock your muscle once in a while with higher-lower reps, intensification technics, new exercises, new order, etc. Stay intense and try to (in a medium and long term again) increase the weight you lift or the number of reps you do...

It's just my opinion… but dont forget that we are all different!

Good luck!

Mo

[Tim Wescott]

Good advice Mo..........as usual !!

Joe,6-12 reps,eat clean,follow the diet advice,and you`ll look much better in no time.

Remember,for each pound of muscle that you add to your frame,you burn 75 extra calories a day just to maintain that pound of muscle.

If you add 1 lb. of bodyfat to your frame,only 2 calories are used to maintain it.

More muscle tissue = faster metabolism...........lower your bodyfat,and train har and eat good,and you can still build some size in the form of new lean muscle tissue.

[Vikingjoe93]

That's fine mo i understand. ;D

What about number of sets for each bodypart?

Say i do 2 warmup sets for a bodypart. How many exercises and sets should i do. I know alot of people say 9-12 for large parts and 6-9 for smaller parts. What do you guys say(tim, mo, or anyone)

Hey tim,
Look at my diet for thursday, i think it's more in line with what you thought would help me. It's a little high in protein but i'll get that down.

[Tim Wescott]

Joe,the number of sets per bodypart will depend on how long you`ve been training,how well you recover,your outside job workload,sleep patterns ,etc.

I like higher volume personally and do anywhere from 10-12 sets or more,depending on the bodypart,for latrger muscle groups,and between 6-10 for smaller ones.

My shouldrs grow doing 12-16 sets........I work all 3 deltoid heads.

I`ll check out the diet,and get back to you.

[Vikingjoe93]

Well tim, seeing how you are checking this thread regularly, i have some workout questions.

In your split you have:

day 1 quads, calves

day 2 chest/ abs

day 3 back/traps

day 4 shoulders/hamstrings

day 5 triceps/biceps/ abs

day 6 abs

On these ab workouts do you want me to mix lower ab work and upper ab work into different days seeing how you have ab work on day 5 and 6?

Where should i fit lower back work into this workout( with back/traps maybe?) ?

I'm going to outline a workout and tell me what you think:

monday quads/calves

leg extensions
set of 15(warm-up) 12(warm-up) 10, 8,8

hack squat set of 10, 8,8,6

leg press set of 10, 8,8, 15

machine squat 15, 20

seated calf raises 20,15,12, 8, 10

standing calf raises(holding dumbell) 12,12, 12, 12


tuesday chest/abs

flat bench dumbell presses set of 15,12,(warmup's) 10,8,8

incline barbell press 10,8,8,6

decline barbell press 10,8,8,6

cruches on bench 4 to 5sets to failure

leg raises 4 sets to failure


day 3 back/ traps well i'm at work typing this and have to go but i'll finish later.

[Tim Wescott]

Joe,if you do about 6 sets total for abs,I beleive a person could do them 7 days a week with no ill effects.

They recover very fast, and can take a lot of work.......within reason of course.

I would just do 6-8 sets of abs on those days............ .do one exercise,go to the next,do another,with no rest,then taker a short break and repeat until desired # of sets are completed.

It matters not about upper and lower abs ,because it`s almost entirely impossible to isolate one area of the abs over the other,contrary to infomercial and fitness guru claims.

I would do lower back on back day.....you could also do it with quads, but it may hamper your back workout if not fully recovered.

Leg day looks good,but do leg presses first then hacks........take advantage of the fact that you can use more weight on leg press than you can on hacks..............go heavy on LP,then a bit lighter with higher reps on hacks.

You can always do a workout in any random order, just to shock a bodypart out of complacency, but if you do plan on going heavy,do heavy stuff first as a rule,but then again nothing is carved in stone.


Joe,I hate declines and think they are a complete waste of time.....just my opinion,but if you like them ,go ahead with them..but only if they really produce results.

Personally,since you have two pressing exercises,one for overall pecs,and one for upper pecs,I would put in a stretching exercise like dumbell flyes,crossovers,or pec-deck............if you choose to do this,concentrate on a good stretch and a strong contraction over heavy weight......go as heavy as you can for the amount of reps you are seeking,but never at the expense of form..especially on extreme stretching exercises like flyes where a pec tear could occur.

Sorry I haven`t been on the ball with my replys, but my computer is very slow, and on this board I have to keep refreshing pages.......really a pain in the ass,but it`ll have to suffice for now!!

I`m at the college library now on a real computer........what a difference.

#smileythrowspc1dn#

[Vikingjoe93]

Ok tim i'll swap the hacks and leg presses around, and i'll incorporate some flyes orver the decline's. See this is the info i need, the kind that's helpful.

Ok to finish what i started, back, traps, lower back

lat pulldowns
set of 15, 12, 10, 8, 6 15and 12 are warmup

machine rows
set of 10, 8,8, 6

hammer strengt pulldowns
set of 10,8,8,6

lower back
hyperextensions
12,12,12,12

back machine in the gym(you sit in it and push back on a pad)
12,10,8,6

traps
dumbell shrugs
12,12,10, 8

cable shrugs
12,10,8,6




day 4 shoulders and hamstrings

side laterals
15,15,12, 10, 8 (2 15 sets are warmup)

dumbell overhead presses
12, 10, 8, 6

shoulder presses(machine)
10,10,8,8

hamstrings
seated leg curl machine
15, 12, 10, 8, 8, 6

deadlifts
12,10,8,6

day 5 triceps/biceps

rope pushdowns
15,12,10,8, 6

machine pushdowns
12,10,8,10

dumbell curls
15,12,10,8,6

hammer machine curls
12,10,8,6

abs i'll do decline bench cruches and alternate leg raises in with them
6-8 sets like you said tim

Tim let me know any other pointers because i plan to start this split on monday