My Training/Diet plan..
- 03-02-2009, 10:58 AM
My Training/Diet plan..
I want to lose bf im currently around 20%. What do you think of my current training/diet plan?
I know it lacks information on the weight lifting side but Im still currently trying to decide on what I should and shouldn't add.
Meal 1: Whey shake + 3 eggs scrambled skimmed milk +1 oz ham.
Meal 2: ˝ cup sugar-free canned peaches, such as “Carb Clever”
Meal 3:Raw carrot sticks + 150/200 grams of chicken
Meal 4:Whey shake
Meal 5:Whey shake
Meal 6: Fish/Chicken Couscous And peppers
Meal 7:Casein with skimmed milk.
(F) Fishoil 10g = EPA 2160mg DPA 1140mg
(ALC) Acetyl L Carnitine 2g
(AL) ALA 500g
Run for 20-30 minutes (1 mile) Monday-Friday.
5 minute jog warm up pre weight training.
30 minute walking up hill fast pace post weight training.
Monday:3 sets on each 15/12/12/10 Chest/Bis
Tuesday: 3 sets on each 15/12/12/10 Shoulders/Forearms
Wednesday: 3 sets on each 15/12/12/10 Back/Tris
Thursday:Swimming 1 Kilometer
Friday: 2 Sets on each 12/12/10/8 Bi/Tri/Chest.
- 03-02-2009, 01:16 PM
- 6'3" 215 lbs.
- Join Date
- Feb 2009
- Rep Power
- Lv. Percent
I would try to work in legs like squats, calf raise and other stuff because you dont want to have big upper body small legs mine currently looks like this workout wise.
Leg Curl- 10x3
And depending how i feel sometimes leg press.
DB Incline Bench-10x3
And sometimes machine chest press if i didnt have good bench session.
20 Min Treadmill
20-30 Min Elliptical
Thursday- Shoulders/Back (had to condense workouts into other days so putsome back in here)
Machine Shoulder 10x3
Bar military press 10x3
Cable Seated row 10x3
Lat Pulldown 10x3
Friday- Abs Cardio
Crunch Twist 20,20,20
Hanging Knee Raise 20,15,12
Hanging leg raise 8,10,10
Seated Twist 20,20,20
Treadmill 15 min
Elliptical 25 min
Saturday- Arms/Back ( like i said had to split up back)
Dead lift 10x3
Hammer curl 12x3
Seated preacher curl 10x3
Machine tricep extension 10x3
Saturday is deffinately my hardest day but i can usually get through all of it.
As for diet looks good i take Multivitamin, White FLOOD Preworkout NO tabs and Green MAG creatine.
- 03-04-2009, 06:49 AM
I forgot to add in mutivitamins! Woops.
Nice plan there, I'm currently not working out my legs on my cut as they are pretty much exhausted from all the intense walking.
03-04-2009, 03:12 PM
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