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Well..I've been thinking about lifting and eating healthy for awhile and I think nows the team to do it. I've layed our here my entire weekly excercise routine and daily food intake.
Also, just so you know..my goal is to reduce my body fat and get cut. I'm 17..160 lbs and have around 16-17% bf. I hope to keep my weight the same but get down to a single digit body fat.
Excercise Routine
Day 1 : Chest and Back
Chest
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Back
Chin ups : 2 x 6-8 reps
Front Pull-Downs : 2 x 6-8 reps
Cable Seated Row: 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Cardio:
30-45 minutes
Abs:
Crunches: 4 x 8-10 reps
Day 3 : Legs
Lying Leg Press : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Barbell Glute-Ham Raise : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Cardio:
30-45 minutes
Abs:
Crunches: 4 x 8-10 reps
Day 5 : Shoulders, Triceps and Biceps
Shoulders
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Triceps :
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Biceps :
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Cardio:
30-45 minutes
Abs:
Crunches: 4 x 8-10 reps
Day 7 : OFF
Cardio:
30-45 minutes
Abs:
Crunches: 4 x 8-10 reps
Eating Plan
Protein Intake Goal: 160 x 1.25 = 200g
Carbohydrate Intake Goal: 160 x .75 = 120g
Fat Intake Goal: 160 x .30 = 48g
Calorie Intake Goal: 160 x 10 = 1800
-----------------------
Breakfast:
3 Egg Whites
1 Whole Egg
Fiber 1 Cereal
< ½ Cup Skim Milk
Multivitamin
Total: | 22.5g P | 30.5g C | 5.5g F | 266 Cals |
Lunch:
Tuna or Chicken
2 Slices of WW Bread
Fat Free Mayo
Total: | 38g P | 36g C | 2g F | 322 Cals |
Snack:
Myoplex Low Car Protein Shake:
1 TBSP Peanut Butter
Total: | 54g P | 12g C | 13.5g | 380 Cals |
Dinner:
1 Piece of Bread
Chicken
1 Cup Milk
Fruit
Total: | 38g P | 48g C | 10g F | 405 Cals |
Snack:
Myoplex Low Car Protein Shake
1 TBSP Peanut Butter
Total: | 54g P | 12g C | 13.5g | 380 Cals |
------
Daily Total: | 205g P | 131g C | 45g F | 1755 Cals |
------
I'll probably be around 10g over on Carbs but I think that shouldn't be that bad.
What do you guys think?
BTW..thanks to all that have helped me..I wouldn't have had the inspiration to do this if it weren't for you.
Also, just so you know..my goal is to reduce my body fat and get cut. I'm 17..160 lbs and have around 16-17% bf. I hope to keep my weight the same but get down to a single digit body fat.
Excercise Routine
Day 1 : Chest and Back
Chest
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Back
Chin ups : 2 x 6-8 reps
Front Pull-Downs : 2 x 6-8 reps
Cable Seated Row: 2 x 6-8 reps
Shrugs : 1 x 10 reps
Day 2 : OFF
Cardio:
30-45 minutes
Abs:
Crunches: 4 x 8-10 reps
Day 3 : Legs
Lying Leg Press : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Barbell Glute-Ham Raise : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Day 4 : OFF
Cardio:
30-45 minutes
Abs:
Crunches: 4 x 8-10 reps
Day 5 : Shoulders, Triceps and Biceps
Shoulders
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Triceps :
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Biceps :
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Day 6 : OFF
Cardio:
30-45 minutes
Abs:
Crunches: 4 x 8-10 reps
Day 7 : OFF
Cardio:
30-45 minutes
Abs:
Crunches: 4 x 8-10 reps
Eating Plan
Protein Intake Goal: 160 x 1.25 = 200g
Carbohydrate Intake Goal: 160 x .75 = 120g
Fat Intake Goal: 160 x .30 = 48g
Calorie Intake Goal: 160 x 10 = 1800
-----------------------
Breakfast:
3 Egg Whites
1 Whole Egg
Fiber 1 Cereal
< ½ Cup Skim Milk
Multivitamin
Total: | 22.5g P | 30.5g C | 5.5g F | 266 Cals |
Lunch:
Tuna or Chicken
2 Slices of WW Bread
Fat Free Mayo
Total: | 38g P | 36g C | 2g F | 322 Cals |
Snack:
Myoplex Low Car Protein Shake:
1 TBSP Peanut Butter
Total: | 54g P | 12g C | 13.5g | 380 Cals |
Dinner:
1 Piece of Bread
Chicken
1 Cup Milk
Fruit
Total: | 38g P | 48g C | 10g F | 405 Cals |
Snack:
Myoplex Low Car Protein Shake
1 TBSP Peanut Butter
Total: | 54g P | 12g C | 13.5g | 380 Cals |
------
Daily Total: | 205g P | 131g C | 45g F | 1755 Cals |
------
I'll probably be around 10g over on Carbs but I think that shouldn't be that bad.
What do you guys think?
BTW..thanks to all that have helped me..I wouldn't have had the inspiration to do this if it weren't for you.
