Diet to lose fat / lean muscle - HELP

[bwatcher949]

Hey guys,
I'm trying to get on the right track with my lifting and diet plan. I want to lose more fat and add more lean muscle I've attached my current lifting plan to the end of this post. I'm tweaking my workout, so I just would like some feedback on my current diet.

Stats:
5'11'' , 195lbs , 25 years old

Picture: (paste link in browser)
icreativecanvas.com/clients/blake/5.1.2010.jpg

Current Diet:
- 2000 clean calories per day on cardio days
- 2500 clean calories per day on lifting days
- 150g protein per day

Sample Lifting Day Meals:
7am - Banana
7:30am - Superpump 250 / 5G Creatine
8:00am - Workout
10:00am - Post Workout - Fruit(insulin boost)
10:30am - Protein Shake (30g protein)
11:30am - 1 cup of dry rasin wheat cereal
12:30pm - low sodium chicken breast, low fat swiss cheese, on wheat bread
1:30pm - low fat yogurt
2:30pm - Protein Bar (30g protein)
4:30pm - low fat cottage cheese with blue berries
6:00pm - chicken breast, steamed veggies, baked potatoe
8:00pm - Protein Shake (30g protein)


Workout routine:
Current Workout Routine:
Monday:
15 Minutes of Interval Elliptical

Dumbbell Bench:
12X60, 10X70, 8X90, 6X100, 12X35

Lying Dumbbell Fly
12X60, 10X70, 8X75, 6X80, 12X60

Inner-Pec Press
12X70, 10X80, 8X90, 6X100, 12X70

Wide-Grip Lat Pulldown
12X60, 10X70, 8X80, 6X90, 12X60

Hammer MTS Rows
12X70, 10X80, 8X90, 6X100, 12X70

Seated Pulley Rows
12X90, 10X100, 8X110, 6X120, 12X90

Barbell Upright Rowing
12X40, 10X50, 8X60, 6X70, 12X40

Dumbbell Curls
12X40, 10X45, 8X50, 6X60, 12X45

Pulley Curls with Rope(towel)
12X55, 10X60, 8X70, 6X85, 12X55

Seated Dumbbell Tricep Curls
12X30, 10X35, 8X40, 6X45, 12X30

Tricep Press-down on Pully (using towel)
12X45, 10X55, 8X65, 6X70, 12X45

Tuesday
30 minutes Job/Sprint Intervals - 15 Sec Sprint / 30 Sec Job/Fastwalk
15 minutes of Interval Elliptical

Wednesday
Barbell Squats
12X185, 10X205, 8X225, 6X245, 12X180

Leg Press
12X300, 10X330, 8X350, 6X370, 12X300

Toe Raises on Power Rack
12X40, 10X50, 8X60, 6X70, 12X40

Seated Hamstring Curl
12X70, 10X80, 8X90, 6X100, 12X70

Thigh Extensions
12X60, 10X70, 8X80, 6X90, 12X60

Ab Crunch Bench
15X35, 12X45, 10X55, 8X65, 5X70, 15X35

Thursday
Cardio - Same as Tuesday

Friday
Upper Body (Same As Monday)


Am I anywhere on the right track? I been doing this for months and seen some great progress. Not sure if I could be doing it much better. As I said, all feedback is much appreciated!

 

[ezeomoba1]

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[ShedBF]

You don't seem to have a high BF percentage as it is. Why don't you try carb cycling? Looks like you're getting too many carbs on a daily basis. Get some good fats in your diet(nuts, anpb, olive oil etc).

If you don't like carb cycling then I would at least lose the fruit(raisins included) and lose the potato. You should be eating heavier in the morning and progressively eating less later in the day. Heaviest meal in the morning, lightest in the night.

As for your workout I think you're too busy on Mondays and Fridays as it seems. But ultimately only you know if that works for you. Play around with it and see what works for you. I'll paste a link to my routine which I posed in another thread: http://www.elitefitness.com/forum/d...ng-its-time-bulk-post9414077.html#post9414077

 

[joe d]

your not eating enough to gain muscle. you dont have much bf. it seems to me that you would be much better off eating to gain and getting on a good training program. the training you are doing is not good.

if you want some diet pointers lay out a typical days food with portion sizes and times.

also the training. you said you dont want help there but it looks like you need it. if you want im sure we can come up with something better for you.

 

[bwatcher949]

thanks for your comments. the reason why I said I didnt need help with my program was because I posted my program under the training session and didnt want to get flamed in here for that question.

I was eating alot less because I wanted to lose some unwanted wait. As I said, I did lose 9lbs. Now its time to get bigger. The reason why I was eating light for breakfast is because I go to the gym super early and dont have much of an appetite then. I can switch my workout time to around noon instead if need be. Like I said, I have all the time in the world and very strict with any diet. The carb cycling sounds interesting and it is something I will do if you guys think it will be beneficial to me.

Do you guys think that the pyramid style lifting is ok to gain lean muscle? I mean, I love the type of exercises I'm doing for my upper body workout as well as lower body. I do deadlifts too but cut them out for two weeks because I was letting my back arch.

Also, I do have a vial of Test E , two bottles of Clomid and two bottles of Nolva. Should I run the cycle with the new diet / lifting plan or wait ?

 

[bwatcher949]

joe d, check out my original post i included a typical mondays food. what do you suggest for breakfast? today I made pancakes using: 4 egg whites, 2 packets of oatmeal, and a 1/2 apple. Would I be better eating 4-6 whole eggs for breakfast? How many daily cals and protein/carb/fat ratio do you suggest, etc?

 

[bwatcher949]

I went to the store tonight and bought a lot of good stuff. How does this diet look?

7:00AM - 3 Whole Eggs, 4 Egg Whites, 1/2 Cup Oatmeal dry, 1 Banana (588 calories, 40.9g protein)

7:30AM - Superpump 250 & 5G Creatine (50 calories)

8:00AM - Workout

10:30AM - PWO - Nitrotech Protein Shake, 1 Apple, 2 Rice Cakes with 2 tbsp Peanut Butter(All Natural) (570 calories, 49g protein )

12:30PM - 8oz Chicken Breast, 1 cup green beans, 4 cups mixed salad with italian extra virgin olive oil dressing (365 calories, 48protein,)

1:00PM - 2 Cans of Tuna, 1 Slice of Wheat Bread (300 calories, 44g protein)

4:00PM - 48 Almonds (320 Calories, 12g protein)

6:00PM - 8oz Top Sirloin Steak, 1 Cup Broccli, 1 Cup Brown Rice (600 calories, 74g protein)

9:00PM - 1 cup of cottage cheese, protein shake w/ 1 cup strawberries (430 calories, 69g protein)


Total Calories: 3223 Calories, 336g Protein

 

[bwatcher949]

Any suggestions? Already did the 1st meal n lifting now

 

[ShedBF]

So you're doing a bulk. I was under the impression that you wanted to cut while maintaining and adding lean mass. I think you should add a few more calories. Add a few tbs of ANPB that should give you an extra 400 calories or so. Other than that you're looking okay.

Did you change your lifting routine? It really needed help.

 

[joe d]

perect. this is what i like to work with. it makes the suggested modiications easier to make for you if you decide to make them.

I went to the store tonight and bought a lot of good stuff. How does this diet look?

7:00AM - 3 Whole Eggs, 4 Egg Whites, 1/2 Cup Oatmeal dry, 1 Banana (588 calories, 40.9g protein) the only protein you get here is from the eggs. the others are worthless. add more eggs or turkey bacon or something to get your quality proteins up to 40+g
i would also add another 1/4 cup of oats and a glass of oj

7:30AM - Superpump 250 & 5G Creatine (50 calories)

8:00AM - Workout
this is probably not the best time for you to train.

10:30AM - PWO - Nitrotech Protein Shake, 1 Apple, 2 Rice Cakes with 2 tbsp Peanut Butter(All Natural) (570 calories, 49g protein ) i would get a better shake, eat a cup of rice with broccoli added to it and drop the pb and rice caked

12:30PM - 8oz Chicken Breast, 1 cup green beans, 4 cups mixed salad with italian extra virgin olive oil dressing (365 calories, 48protein,) add a carb red skin or sweat potato, brown rice, ect
also make this meal at 11:00 or 11:30

1:00PM - 2 Cans of Tuna, 1 Slice of Wheat Bread (300 calories, 44g protein) use 4 slices of ezekiel bread here and put some resh spinach on the sandwiches

4:00PM - 48 Almonds (320 Calories, 12g protein) have some mixed berries with the almonds and drink a glass of milk

6:00PM - 8oz Top Sirloin Steak, 1 Cup Broccli, 1 Cup Brown Rice (600 calories, 74g protein)

9:00PM - 1 cup of cottage cheese, protein shake w/ 1 cup strawberries (430 calories, 69g protein) add a salad and put a couple hard boiled eggs in it


Total Calories: 3223 Calories, 336g Protein

i would move the training to a later time and see how that goes after a weak or so. everyone is different so maybe your time is good. the idea is to get a really good effective workout.

training to start putting on mass is about getting into the gym moving the big weights around then getting out of there in a short amount of time. the real time consuming work is in the diet. this is the hard part. it will consume a great deal of time.

 

[bwatcher949]

Thanks for the reply.

I changed up my routine. Im tweaking the rest of it today. I feel my early morning workouts are great. I have a lot of energy and in my field of work, its really hard to get out of the office to go to teh gym. Not to mention, I go to a 24 hour fitness ultra sport... and the afternoons are horrible. I could never get my hands on the weights I need.


So, for my workout today... I did Bi's / Chest. I stuck with my pryamid sets 12, 10, 8, 6, 12. I was going to switch to the 8, 8 ,8 like you guys had mentioned but wanted to get more feedback.

So for my excercises I did:

Dumbbell bench - 12, 10, 8, 6, 12
Pec Dec - 12, 10, 8, 6, 12
Dumbbell flys - 12, 10, 8, 6, 12
Iso Lateral Bench - 12, 10, 8, 6 12
Dumbbell Curls - 12, 10, 8, 6, 12
Pulley Curls with Towel - 12, 10, 8, 6, 12
Preacher Curls - 12, 10, 8, 6, 12

I absolutely love these exercises. I really hate barbell benching but can incorporate it if I really have to.

Would this routine be ok for Mondays / Fridays ?? Should i switch to 3 sets of 8 ??

Once again, thank you guys so much for your input. Also, any thoughts on doing the cycle that I have?

 

[bwatcher949]

also, i do 15 minutes of cardio before each workout... jog sprint jog.... i want to bulk but dont wanna gain any more bodyfat as I already have no abs showing.

 

[joe d]

also, i do 15 minutes of cardio before each workout... jog sprint jog.... i want to bulk but dont wanna gain any more bodyfat as I already have no abs showing.

do the cardio as soon as you get up before you eat anything for 30 minutes, or do it post w/o for 30 minutes.

 

[bwatcher949]

do you think i should do 30 minutes every day if im going to split my routine? is 15 sec print, 30 sec jog ok for 30 min?

how long should I wait to use this test e cycle?

also, are the high reps ok or should i dial it in on 3 sets of 8 with higher weight? I thought the high sets of low - high - low weight was to target both slow and fast twitch muscle fibers?

 

[joe d]

do you think i should do 30 minutes every day if im going to split my routine? is 15 sec print, 30 sec jog ok for 30 min?

how long should I wait to use this test e cycle?

also, are the high reps ok or should i dial it in on 3 sets of 8 with higher weight? I thought the high sets of low - high - low weight was to target both slow and fast twitch muscle fibers?

i dont think a cycle should be in your near future. i would just run straight low hr cardio. the training is something that needs work. i cant comment on rep ranges because i think your training is poor.

 

[bwatcher949]

well if you were to rework the plan based on the exercises I was doing, what would you suggest?

I know all of the exercises are effective bacause I see them in almost everyones workout routines. Should I rework it completely and repost?

Do you feel the monday workout I did was bad? My set of 6(heaviest weight), the 6th rep is almost failure.

 

[bwatcher949]

Ok I revised my workout, can you guys gimme some critique?

Monday(Chest & Tris)
Chest
Incline Smith Machine Bench Press - 3x8
Dumbbell Bench Press - 3x8
Incline Dumbbell Flys - 3x8
Pec Dec - 3x8

Triceps
Skull Crushers - 3x8
Cable Tricep Extension - 3x8
Dumbbell Tricep Kickback - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Tuesday(Back & Bi's)
Back
Machine T-Bar Row - 3x8
Cable Row - 3x8
Lat Pull Down - 3x8
Widegrip Pullups

Bi's
Dumbbell Curls - 3x8
Pulley Curls with Towel - 3x8
Preacher Curls - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Wednesday(legs)
Squat - 3x8
45 Degree Leg Press - 3x8
Leg Extension - 3x8
Stiff Leg Deadlift - 3x8
Leg Curl - 3x8
Standing Calf Raise - 3x8

Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Thursday(Shoulders & Abs)
Shoulders
Seated Dumbbell Press - 3x8
Dumbbell Lateral RaisesRear - 3x8
Rear Delt Machine - 3x8
Shoulder Press Machine - 3x8

Abs
Captain Chair Leg Raises 3X15-20
Ab Bench with Weights 3X15-20

Post workout - 15 Minutes of 15sec sprints/30 sec jog)
--------------------------------------------------------------------

Friday(Chest & Tris)
Chest
Incline Smith Machine Bench Press - 3x8
Dumbbell Bench Press - 3x8
Incline Dumbbell Flys - 3x8
Pec Dec - 3x8

Tris
Skull Crushers - 3x8
Cable Tricep Extension - 3x8
Dumbbell Tricep Kickback - 3x8
Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Saturday(Back & Bi's)
Machine T-Bar Row - 3x8
Cable Row - 3x8
Lat Pull Down - 3x8
Widegrip Pullups

Bi's
Dumbbell Curls - 3x8
Pulley Curls with Towel - 3x8
Preacher Curls - 3x8
Post workout - 15 Minutes of 15sec sprints/30 sec jog)

--------------------------------------------------------------------

Sunday - Rest Day

 

[ShedBF]

You don't need friday or saturday. Do cardio on those days. You need more time inbetween workouts. Space them out. Put legs inbetween upperbody workouts to give the upper body a rest. Example, chest/tris on Mon, Tues legs, Wed Back/bis, delts/abs fri or sat.

If possible run before workout on an empty stomach.

Drop the pec decks, the flys should suffice. Replace with dumbbell pull overs.

Drop the kickbacks, replace with close grip bench press.

Throw some shrugs in for back. Bi's are okay.

Legs are fine. Do full squats if that isn't what you meant already.

Add seated military press for delts, remove shoulder press machine.

Don't go easy on your self. The thing about the 3 x 8's is that they need to be done with the heaviest you can handle for maximum results.

 

[bwatcher949]

awesome that gives me somewhere to start.

and yes, with squats, i meant full squats.

im gonna make those changes and see how it goes for a few weeks.

thanks for your feedback!

 

[ShedBF]

No prob, I'm sure you'll get good results. Can't wait to hear about your progress bro.

 

[bwatcher949]

hey guys I got my bf taken today and it was 19% but the trainer said my water retention was high because of the creatine cycle I been on. So, with that being said, how long do you think I should follow this bulking diet and new routine(the routine rocks so far).

bottom line is, i dont want to look like a slob for the summer time, but at the same time, i want to bulk. so, how can I balance this to ensure I dont overgain? How much cardio would be overkill on this diet / routine?