I dont want to waste my time...

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    masterkey's Avatar
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    Arrow I dont want to waste my time...


    I would really like to know if this is going to be good for cutting so that I dont waste my time and energy.
    I will post my workout plan as well as meal plan, would love any feedback, and suggestions for improvment. I plan on doing it for about 12 - 18 weeks or until I get as cut as I want. I am 19 years old about 5'9. I am already in my fifth week and Have cut from 198 to 179.

    WORKOUT PLAN
    *All excercises are 3 sets of 15 reps*(Change things up every few weeks, this is it as of right now.)

    Sunday - Rest day. Most would be an hour or two of tennis.

    Monday - 6:30 a.m. 5 mins fast paced walk, then 5 mins jump rope. 3 each for a total of 30 mins. Than around 11 - 12 mid day 50 minutes of Medium intensity on the cross trainer. 4:00 Chest workout usually 4 to 5 excercises (Barbell/dumbell flat press. Incline barbell/dumbell press. Decline press or Dips. Flys flat or slight incline. After wieghts will do slow jog just a bit faster than a fast walk for 30 minutes.

    Tuesday - Same as monday (6:30 a.m. 5 mins fast paced walk, then 5 mins jump rope. 3 each for a total of 30 mins. Than around 11 - 12 mid day 50 minutes of Medium intensity on the cross trainer.) Workout is arms (Usually I'll change it each week but 3 excercises for both biceps and triceps at 15 reps than I will do an excercise or two for forearms.) After wieghts will do slow jog just a bit faster than a fast walk for 30 minutes.

    Wednesday - Same as monday (6:30 a.m. 5 mins fast paced walk, then 5 mins jump rope. 3 each for a total of 30 mins. Than around 11 - 12 mid day 50 minutes of Medium intensity on the cross trainer.) Workout is back (Pull downs. Barbell or dumbell rows. Hyperextensions. And an upper or lower row machine. After wieghts will do slow jog just a bit faster than a fast walk for 30 minutes.

    Thursday - Same as monday (6:30 a.m. 5 mins fast paced walk, then 5 mins jump rope. 3 each for a total of 30 mins. Than around 11 - 12 mid day 50 minutes of Medium intensity on the cross trainer.) Legs day (Sqauts. Leg press. Leg Curls. Leg Extensions.) After wieghts will do slow jog just a bit faster than a fast walk for 30 minutes.

    Friday - Same as monday (6:30 a.m. 5 mins fast paced walk, then 5 mins jump rope. 3 each for a total of 30 mins. Than around 11 - 12 mid day 50 minutes of Medium intensity on the cross trainer.) Shoulders (Military press or seated dumbell press. Wide or close grip upright rows. Lateral raise. Dumbell or barbell shrugs.) After wieghts will do slow jog just a bit faster than a fast walk for 30 minutes.

    Saturday - Sleep in a bit! Ab workout (Will do several differnet upper and lower ab excercises as well as some obliques.) And for cardio 2 to 3 hours of tennis.


    MEAL PLAN. with Supplements.

    I will just show an in detail example of one day and show any substitutes I use on other days.

    7:00 a.m. - After cardio. 3 egg whites 1 egg. 1 slice wholewheat toast. 1 tbsp. peanut butter Glass of fat free milk. Substitute meal is 1 banana, 1 slice wholewheat toast 1 tsp. jelly. 1 cup yogurt Glass of fat free milk.

    After breakfast - Lipo 6x, 1,000mg Green tea complex. 1,000mg L-Cartnine.

    9:00 a.m. Kellogs Special K Protein Bar and bottle of water or glass of fat free milk.

    11:00 to 12:00 - 2 slices wholewheat toast. 4 to 5 slices lean turkey breast. 1 slice swiss cheese.

    After Lunch - Lipo 6x, 1,000mg Green tea complex.

    2:00 p.m. Preworkout meal. Protein bar and a glass of fat free milk. Substitue meal is cup yogurt or banana or Pro complex protein shake.

    30 minutes before workout - 1,000mg L-cartnine.

    5:00 p.m. Dinner. Several different meals for this one.
    Supper 1 - 1 grilled chicken breast 2 cups veggies.
    Supper 2 - 1 grilled slamon fillet 2 cups veggies.
    Supper 3 - Grilled Lean beef tenderloin and 2 cups veggies.

    8:00 p.m. Midnight snack. 1 cup yogurt and glass of fat free milk. Substitute is Pro complex protein shake.

    Before bed - 1,000mg Green Tea Complex.

    I am 5 weeks in as of tonight and have seen good results but I would love some advice or critque on my plan!

    Thanks.
    Key

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    GrassHopper89's Avatar
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    This plan looks rock solid to me. Seeing as you have already lost that much anyway. If it were me I would cut back on the cardio a little. Look's flawless though seeing as no one else has any comment about it. Good Luck!
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    Looks pretty good. I would def find a way to do some HIIT in their though. 20 min of HIIT can kick start your metabolism and get your body burning more cals better than running for 40 min or more.

    As far as diet, not bad. You might want to look into the Zone diet. There are some links for info on it in my signature.

    Best of luck and congrats on what you have accomplished so far.
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    You left out 1 hr of rigorous masturbation, 30 mins per hand to avoid over training, lol, JK. What do I know, haha. If they say it looks solid, then I take their word for it. Good luck in your quest.

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