K
keton09
New member
- Awards
- 0
Ok, so basically here's the situation. I'm 6'2 sitting at 200 pounds. Probably sitting at around 21% body fat. I'm very busy right now, between working a full time job, going to school full time, going to the gym, and having time for my other half as well. So my diet is relatively based upon a few solid meals and the rest shakes. My goal is to cut as much bf % without losing much strength or muscle mass. This is my current day to day diet with a cheat meal or two possible during the weekend.
Meal 1 shake
Meal 2 8 oz chicken breast with a aMerican slice cheese
Meal 3 shake
Meal 4 either 8oz lean ground beef or 8oz chicken breast with 1 slice of American cheese
Post workout(5) shake
Meal 6 8oz of more chicken no cheese
Total 1880 cal 74 carb 38 fat 268 protein
I'm not sure where I should go from here with my diet. Any help would be nice. And like I said I don't mind eating the same thing day in and day out and shakes are convenient for time reasons. So I would like to stay to a simple format such as this.
I workout 4 times a week and do cardio mainly after my workouts and sometimes some fasted cardio, but with my calories being so low, I didn't figure I would need as much intense cardio. I may be wrong?
Sunday
Bench press 210x10 220x8 225x8 235x6
Incline bench 165x8 180x8 195x6
Decline bench 205x8 215x7 225x5
Db flys 40x10 40x10
Db pullover 75x8 75x8
Cable Tricep extension 120x10 130x8 140x8 150x6 drop set 70x12
Tricep dips
12 18 18 to failure
Superset db tricep to the chest and shoulder 25x8 25x8 25x8
Abs and bike for 20 min moderately
Monday
Chin up 2x8
Db row 80x8 90x8 100x8
Seated row 160x8 170x8
Standing barbell row 155x8 165x8
Lat pulldown 140x10 150x10 160x8
Standing barbell curl 80x8 95x7 100x6
Close grip preacher curl 60x8 70x8 70x6
Incline curl 25x10 20x12
One arm machine Concentration curl 40x10 50x10 assisted drop set to 20x 12 each arm hammer curl
Abs and run 1 mile
Wednesday
Machine shoulder press 150x10 160x10 170x10
Db reverse fly 30x10 40x10 45x10
Seated Military press 115x10 125x10 135x10 145x8
Db lat raise 20x10 25x10
Superset upright row and db shrugs 70 n 90x10 80 n 100x10
Standing barbell wrist curls 10 and 5x10, 2 10sx 10, 2 10s n 5x10, 30x10
Wrist twists 20x12 25x12 30x12 35x12 40x10
Abs and run 1 mile
Friday
Barbell Squat 225x10 245x8 255x8 265x6 275x4
Leg extension machine 140x12 150x12 150x12
Leg curl machine 140x12 160x12 180x12
Standing calf raise+calf block 225x12 245x12 265x12
Seated calf raise machinne 45+25x12 , 45+10x12, 45+2x25x12,
abs and stair master for 15 min for moderate pace.
In my workouts the compound lifts usually have 4 sets suggested in a 10 8 8 6 fashion. The way I have interpreted this was to start with a weight that was hard for 10 reps, after maybe having 1 rep left in the tank, then goin to a small jump in weight which makes the lift difficult to do 8 with possibly 1 rep left. And then add a small amount more and possibly do 7-8 very difficult reps and then on the last set go up another small amount and struggle to get 6 reps. Should it be done this way? Or would it be more efficient and helpful to start wit ha more manageable weight and have say 5 reps left in the tank on the 1st and go up in bigger jumps of weight so the end weight would actually be more? Idk it was just a thought. Any insight on this would be helpful. And if I need to change my workout completely for the purpose of me wanting to cut fat then so be it. Any and all help is appreciated. Thank you
Meal 1 shake
Meal 2 8 oz chicken breast with a aMerican slice cheese
Meal 3 shake
Meal 4 either 8oz lean ground beef or 8oz chicken breast with 1 slice of American cheese
Post workout(5) shake
Meal 6 8oz of more chicken no cheese
Total 1880 cal 74 carb 38 fat 268 protein
I'm not sure where I should go from here with my diet. Any help would be nice. And like I said I don't mind eating the same thing day in and day out and shakes are convenient for time reasons. So I would like to stay to a simple format such as this.
I workout 4 times a week and do cardio mainly after my workouts and sometimes some fasted cardio, but with my calories being so low, I didn't figure I would need as much intense cardio. I may be wrong?
Sunday
Bench press 210x10 220x8 225x8 235x6
Incline bench 165x8 180x8 195x6
Decline bench 205x8 215x7 225x5
Db flys 40x10 40x10
Db pullover 75x8 75x8
Cable Tricep extension 120x10 130x8 140x8 150x6 drop set 70x12
Tricep dips
12 18 18 to failure
Superset db tricep to the chest and shoulder 25x8 25x8 25x8
Abs and bike for 20 min moderately
Monday
Chin up 2x8
Db row 80x8 90x8 100x8
Seated row 160x8 170x8
Standing barbell row 155x8 165x8
Lat pulldown 140x10 150x10 160x8
Standing barbell curl 80x8 95x7 100x6
Close grip preacher curl 60x8 70x8 70x6
Incline curl 25x10 20x12
One arm machine Concentration curl 40x10 50x10 assisted drop set to 20x 12 each arm hammer curl
Abs and run 1 mile
Wednesday
Machine shoulder press 150x10 160x10 170x10
Db reverse fly 30x10 40x10 45x10
Seated Military press 115x10 125x10 135x10 145x8
Db lat raise 20x10 25x10
Superset upright row and db shrugs 70 n 90x10 80 n 100x10
Standing barbell wrist curls 10 and 5x10, 2 10sx 10, 2 10s n 5x10, 30x10
Wrist twists 20x12 25x12 30x12 35x12 40x10
Abs and run 1 mile
Friday
Barbell Squat 225x10 245x8 255x8 265x6 275x4
Leg extension machine 140x12 150x12 150x12
Leg curl machine 140x12 160x12 180x12
Standing calf raise+calf block 225x12 245x12 265x12
Seated calf raise machinne 45+25x12 , 45+10x12, 45+2x25x12,
abs and stair master for 15 min for moderate pace.
In my workouts the compound lifts usually have 4 sets suggested in a 10 8 8 6 fashion. The way I have interpreted this was to start with a weight that was hard for 10 reps, after maybe having 1 rep left in the tank, then goin to a small jump in weight which makes the lift difficult to do 8 with possibly 1 rep left. And then add a small amount more and possibly do 7-8 very difficult reps and then on the last set go up another small amount and struggle to get 6 reps. Should it be done this way? Or would it be more efficient and helpful to start wit ha more manageable weight and have say 5 reps left in the tank on the 1st and go up in bigger jumps of weight so the end weight would actually be more? Idk it was just a thought. Any insight on this would be helpful. And if I need to change my workout completely for the purpose of me wanting to cut fat then so be it. Any and all help is appreciated. Thank you