My Training/Diet plan..

tlee05

tlee05

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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 PLAN

9:30am
Meal 1: Whey shake + 3 eggs scrambled skimmed milk +1 oz ham.
(F,3)(ALC,2)
11.30am
Meal 2: ½ cup sugar-free canned peaches, such as “Carb Clever”

2:00pm
Meal 3:Raw carrot sticks + 150/200 grams of chicken
(F,2)
3:45pm
Meal 4:Whey shake
(ALC,1)

Gym 4-6pm.

6:15pm
Meal 5:Whey shake
(F,3)
7:00pm
Meal 6: Fish/Chicken Couscous And peppers
(ALC,1)
10pm
Meal 7:Casein with skimmed milk.
(F,2)


Supplements
(F) Fishoil 10g = EPA 2160mg DPA 1140mg
(ALC) Acetyl L Carnitine 2g
(AL) ALA 500g


TRAINING PLAN

9:00am
Run for 20-30 minutes (1 mile) Monday-Friday.

4pm
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.

Saturday: Rest
Sunday: Rest
 
jumpshot903

jumpshot903

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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.

Monday- Legs
Leg Extension-10x3
Squats-10x3
Calf Raise-10x3
Leg Curl- 10x3

And depending how i feel sometimes leg press.

Tuesday- Chest
Bench Press-10x3
DB Incline Bench-10x3
Cable Crossover-10x3
Dips- 10-15x3

And sometimes machine chest press if i didnt have good bench session.

Wednesday- Off/Cardio

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
Shrug 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
Dip 8x3
Pullup 8x3

Sunday-Completely off

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.
 
tlee05

tlee05

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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.
 

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