My newest plan, PLEASE CRITIQUE

[bassman]

Stats, I am 34 yrs old, weight - 230 lbs, Height 6 feet, waist 40”

Goals – Shed 30lbs while maintaining as much muscle mass as possible. After loosing 30 lbs I would like to bulk. Not in a real panic to loose the weight, obviously the sooner the better but I am in this for life so I want quality results over quick and easy.

Diet

7:00 AM - Breakfast
Cereal
Orange Juice

8:30 AM (Pre workout)
Protein Drink
Apple

9:00 – 10:30
Workout

11:00AM
Protein Drink
Banana

1:00 PM - Lunch
Salmon Sandwich
½ can of salmon
2 pcs whole wheat bread
1 glass of skim milk
2 pickles

3:00 PM
Protein Drink
1 can of tuna w/ 1tbsp of olive oil

5:00 PM - Supper
1 Chicken breast
Large salad minor lite salad dressing
½ cup brown rice
1 glass of milk


Totals: Calories – 2184
Protein – 220g
Carbs – 210g
Fat – 57.3g


Workout

Mon – Shoulders
Tues – Back
Wed – Arms
Thurs – Chest
Fri – Abs
Sat – Legs
Sun – Rest

Cardio – at present none, thinking of adding 60 minutes of moderate walking 5 days a week.

My routine is built using the Max-OT principles.

 

[view]

7am has no protein in it

 

[krisco]

You need a bigger breakfast ie. protien and good fats and your last meal of the day could be later. or you could just have a shake or cottage cheese later on to stop the urge to overeat and to bring up your calories a bit

 

[bassman]

7am has no protein in it

The cereal I eat is called Vector, it has 13 grams of protein. Is that enough or should I be getting more?


Vector 1 1/4 cup
Cals 285
Protein 13
Carbs 54
Fat 3.2

 

[bassman]

You need a bigger breakfast ie. protien and good fats and your last meal of the day could be later. or you could just have a shake or cottage cheese later on to stop the urge to overeat and to bring up your calories a bit

See above post for breakfast cereal breakdown, not sure if I still need work on breakfast or not.

As far as dinner goes I really should have put that I eat between 6:00-7:00PM

When and if the snack attack comes on after supper I will usually have a pce of licorice, pce of fruit or a smidge of my ol' lady's popcorn.

 

[bassman]

I have also added 3 table spoons of olive oil to my diet, increasing my calories a bit and moving my fat to approx 70g. I take one table spoon with each of my protein drinks.

I am still unsure about the cardio though, should I do 1hr of walking 5 days a week? Less, more, none at all?

 

[AirWolf]

Stats, I am 34 yrs old, weight - 230 lbs, Height 6 feet, waist 40”

Goals – Shed 30lbs while maintaining as much muscle mass as possible. After loosing 30 lbs I would like to bulk. Not in a real panic to loose the weight, obviously the sooner the better but I am in this for life so I want quality results over quick and easy.

Diet

7:00 AM - Breakfast
Cereal
Orange Juice

8:30 AM (Pre workout)
Protein Drink
Apple

9:00 – 10:30
Workout

11:00AM
Protein Drink
Banana

1:00 PM - Lunch
Salmon Sandwich
½ can of salmon
2 pcs whole wheat bread
1 glass of skim milk
2 pickles

3:00 PM
Protein Drink
1 can of tuna w/ 1tbsp of olive oil

5:00 PM - Supper
1 Chicken breast
Large salad minor lite salad dressing
½ cup brown rice
1 glass of milk


Totals: Calories – 2184
Protein – 220g
Carbs – 210g
Fat – 57.3g


Workout

Mon – Shoulders
Tues – Back
Wed – Arms
Thurs – Chest
Fri – Abs
Sat – Legs
Sun – Rest

Cardio – at present none, thinking of adding 60 minutes of moderate walking 5 days a week.

My routine is built using the Max-OT principles.

Well - depending on how serious you want to get...I would recommend reworking the diet. First off, you need more calories - you should look to steadily lose weight with around 2700 cals/day. Next, I'd adjust your ratios, look to get 250-300g/protein per day and less than 100g/carbs almost all of them pre and immediately post workout. Try to get those carbs from oats and brown rice.

If you are just doing the oats I would eat a half cup pre-workout and a full cup post-workout. Add hot water and a packet of splenda for taste.

Remember to lift fairly heavy, low reps. And I'd highly recommend throwing some cardio in there.

Rework it a bit and post it back up.

 

[krisco]

See above post for breakfast cereal breakdown, not sure if I still need work on breakfast or not.

As far as dinner goes I really should have put that I eat between 6:00-7:00PM

When and if the snack attack comes on after supper I will usually have a pce of licorice, pce of fruit or a smidge of my ol' lady's popcorn.

protein only...at night

 

[AirWolf]

protein only...at night

Nothing wrong w/ a little fat at night - but the no carbs after 4pm rule has worked well for me.

If you want a late night snack, have a scoop of ANPB...it'll stick to your ribs and keep you full for a while. Plus it'll make you drink more water - which always fills you up.