Swirv
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Hi all here's a little info about me, fairly new to the forums but here ya go:
Age: 23
Weight: 220
Height: 5'9" (5'10" on a good day)
BF%: Unknown but I know its nothing good.
I started working out and eating 5-6 meals a day again since my back injury (L4 L5 Degenerative Disk). So far I feel amazing, I am happier, feel more energetic, I'm never bloated from eating too much, and saving a ton of money from not spending it on junk food. Thats all great but I want to weight about 165-175 by December. I know it is possible, but I need to be on the right schedule.
My current diet:
8am - 2-3 Egg whites cooked, 1 whole wheat toast, 8oz 2% milk
10am - Protein shake, banana, or 4oz non fat yogurt
12pm - Night before's dinner (Chicken breast, steak, salad) or a turkey sandwich with yellow mustard and 1 slice american cheese on whole wheat bread + yogurt/fruit
3pm - Fruit, Yogurt, Protein shake
6pm-7pm Dinner (same as lunch)
9pm - nothing or a small snack (i.e.: Yogurt, banana, etc)
Currently I am intaking roughly 1600-1900 calories a day, around 250 or more grams of protein, Under 100 grams of carbs and under a 100 grams of fat. Can you guys give me any pointers somethings I should alter to my diet to maximize fat loss?
My current workout Schedule:
Monday - 5pm - Chest/Shoulders/Biceps/Triceps/Back
Tuesday - 5pm - Cardio for 30-45 min
Wednesday - 5pm - Quads/Hamstrings/Calves/Abs
Thursday - 5pm - Cardio for 30-45 min
Friday - 5pm - Chest/Shoulders/Biceps/Triceps/Back
Saturday - morning - Fasted Cardio for 30-45 min
That is my currently schedule, however, today I tried a morning Fasted low intensity (brisk walk) for 25 minutes. I actually enjoyed it a lot and have crazy energy while at work. I was thinking to change up my schedule to either just adding morning fasted cardio to my Cardio Gym days or just doing it every morning. I don't want to over work myself, so if you all think its too much then let me know a good balance. If I did Morning Fasted Cardio on my Cardio Gym days would that increase my chances for Muscle Loss? I know under all this fat there is some nice muscles left over from high school lifting.
As for my workout schedule on Intense Lifting, would it be better to break it up into something like this:
Monday - Chest/Triceps/Abs
Wednesday - Quads/Calves/Hamstrings
Friday - Back/Shoulders/Biceps
Is that enough? I mean 1 workout for upper body a week? Right now I end up haing to spend about an hour and half at the gym before I do 2 different types of exercises for Chest/Back/Biceps/Triceps/Shoulders. Anyways I am ranting on and majority of you probably wont read this far down lol.
Any opinions and information is sincerely appreciated!!
Age: 23
Weight: 220
Height: 5'9" (5'10" on a good day)
BF%: Unknown but I know its nothing good.
I started working out and eating 5-6 meals a day again since my back injury (L4 L5 Degenerative Disk). So far I feel amazing, I am happier, feel more energetic, I'm never bloated from eating too much, and saving a ton of money from not spending it on junk food. Thats all great but I want to weight about 165-175 by December. I know it is possible, but I need to be on the right schedule.
My current diet:
8am - 2-3 Egg whites cooked, 1 whole wheat toast, 8oz 2% milk
10am - Protein shake, banana, or 4oz non fat yogurt
12pm - Night before's dinner (Chicken breast, steak, salad) or a turkey sandwich with yellow mustard and 1 slice american cheese on whole wheat bread + yogurt/fruit
3pm - Fruit, Yogurt, Protein shake
6pm-7pm Dinner (same as lunch)
9pm - nothing or a small snack (i.e.: Yogurt, banana, etc)
Currently I am intaking roughly 1600-1900 calories a day, around 250 or more grams of protein, Under 100 grams of carbs and under a 100 grams of fat. Can you guys give me any pointers somethings I should alter to my diet to maximize fat loss?
My current workout Schedule:
Monday - 5pm - Chest/Shoulders/Biceps/Triceps/Back
Tuesday - 5pm - Cardio for 30-45 min
Wednesday - 5pm - Quads/Hamstrings/Calves/Abs
Thursday - 5pm - Cardio for 30-45 min
Friday - 5pm - Chest/Shoulders/Biceps/Triceps/Back
Saturday - morning - Fasted Cardio for 30-45 min
That is my currently schedule, however, today I tried a morning Fasted low intensity (brisk walk) for 25 minutes. I actually enjoyed it a lot and have crazy energy while at work. I was thinking to change up my schedule to either just adding morning fasted cardio to my Cardio Gym days or just doing it every morning. I don't want to over work myself, so if you all think its too much then let me know a good balance. If I did Morning Fasted Cardio on my Cardio Gym days would that increase my chances for Muscle Loss? I know under all this fat there is some nice muscles left over from high school lifting.
As for my workout schedule on Intense Lifting, would it be better to break it up into something like this:
Monday - Chest/Triceps/Abs
Wednesday - Quads/Calves/Hamstrings
Friday - Back/Shoulders/Biceps
Is that enough? I mean 1 workout for upper body a week? Right now I end up haing to spend about an hour and half at the gym before I do 2 different types of exercises for Chest/Back/Biceps/Triceps/Shoulders. Anyways I am ranting on and majority of you probably wont read this far down lol.
Any opinions and information is sincerely appreciated!!