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jnevin
New member
I've been out of the gym for a few months, work, divorce, etc., just wasn't into it. Anyhoo, Ill be back in there tomorrow and am in the worst shape of my life. I eat pretty well, but have slipped more in the recent months than I did over the past 4 years. Right now, my goal is to lean out a bit, get my body acclimated to doing something productive again, and then hit it like I was before. I'm 29, 5'9", 190 lbs., and too embarrassed to learn my body comp. Pretty squishy though. This is what I'm looking at for the next 6 weeks:
meal 1: 4 egg whites, 1/2 c oatmeal w/ 1/4 c. skim milk: whey shake in H2O, tbsp Metamucil.
snack: 15 almonds, shake
meal 2: 2 ck breast, 1/4 c. brown rice, 1 c. veg
snack: 1c. non fat cott cheese, 15 almonds
meal 3 (2 hr. pre w.o.): 2 ck breast, 1/4 c. brown rice, 1 c. veg.
PWO: shake, salad (1/2 bag) tbsp honey, tbsp Metamucil
The chicken will be substituted with ground turkey, tilapia, sirloin from time to time, but you get the idea. Workouts will be higher rep for this period, 12-15 reps, 4 sets. Cardio 4 days/wk, mostly interval training @ 20-45 mins. Thanks in advance for your input.
meal 1: 4 egg whites, 1/2 c oatmeal w/ 1/4 c. skim milk: whey shake in H2O, tbsp Metamucil.
snack: 15 almonds, shake
meal 2: 2 ck breast, 1/4 c. brown rice, 1 c. veg
snack: 1c. non fat cott cheese, 15 almonds
meal 3 (2 hr. pre w.o.): 2 ck breast, 1/4 c. brown rice, 1 c. veg.
PWO: shake, salad (1/2 bag) tbsp honey, tbsp Metamucil
The chicken will be substituted with ground turkey, tilapia, sirloin from time to time, but you get the idea. Workouts will be higher rep for this period, 12-15 reps, 4 sets. Cardio 4 days/wk, mostly interval training @ 20-45 mins. Thanks in advance for your input.
