Newbie needs your advice!

[VRider]

Hi, I'm a 40 yr. old male looking for advice to get started on the right foot. I'm 5'11", approx. 185lbs. Bodyfat is probably somewhere around 11-12%. My goal is to get faily lean (around 6% BF) and increase size to about 200lbs. Not competition shape, I know, but want to feel good about how I look at the beach this summer and get a few looks (good for my mid-life ego) I have a small home gym, bench, and a stationary bike - no squat rack

Here's the diet/weight loss program:

5:00am Cardio (stationary bike) for 30 min.

6:30am MRP shake (45g Pro/10g Carb/3g fat) + 2 cup non-fat milk
Supplements: Ripped Fuel, Yohimbe, Aspirin, Guggle, Flax Oil, Multi-vitamin, plus extra C and E.

10:00am MRP shake (45g Pro/10g Carb/3g fat) + 2 cup non-fat milk

12:30pm Tuna sandwich on wheat/ no mayo
Supplements: Ripped Fuel, Yohimbe, Aspirin, Guggle, Flax Oil

3:00pm MRP shake (45g Pro/10g Carb/3g fat) + 2 cup non-fat milk

6:00pm (varies) Grilled chicken, rice, salad w/low-fat dressing
Supplements: Guggle

Workout:

30 min. Cardio every day (see above)
Sometimes I substitute jogging and/or jump rope

45 min. Whole body weight lifting 3-4 days/week:

5 min warm-up on bike

Bench 3x10
Lat Pull-down 3x10 (superset)

Standing curls 3x8
Tricep push down 3x10 (superset)

Leg press 3x12
standing leg curl 3x10 (superset)

Finish with 5 min on bike

What do you think. Any advice appreciated! Thanks!

 

[gymtime]

General suggestions:

Too much MRP, not enough real food. Limit it to one post workout, and one in the am or afternoon. Get some oatmeal in the am, that's a good carb source. Also, it's not a sin to eat after 6pm if you're dieting and excercising.

As for the workout, I'm not a fan of "everything in one day." But if it works for you, cool.

 

[GRIMMER]

I agree with gymtime about the food intake , but i would also suggest upping your volume on exercises. Two movements / bodypart , supersetting is fine though.

 

[VRider]

Is this even possible??

I just did some quick calculations:

Currently 185 lbs/13% BF = 161 lean/ 24 fat
Want to be 200 lbs/6% BF = 188 lean/ 12 fat

That's a fat loss of 12 lbs and a muscle gain of 27 lbs. Fat loss is doable, but how long does it take to put on 27 lbs of muscle (without AS)?

I'm thinking maybe

185 lbs/6% BF = 174 lean/ 11 fat

is a more reasonable goal (-13 lbs fat and +13 lbs muscle). But I don't want to set my goals too low if I can to 200 lbs by summer. What do you think?

 

[gymtime]

Re: Is this even possible??

.....Fat loss is doable, but how long does it take to put on 27 lbs of muscle (without AS)?

....is a more reasonable goal (-13 lbs fat and +13 lbs muscle). But I don't want to set my goals too low if I can to 200 lbs by summer. What do you think?

There is no stock answer to any of this. There are too many variables; genetics, diet and workout quality, etc.. Seems to me that even your more reasonable goal would be a tall order for anyone. But don't worry about that. Set a goal and go after it. Just don't get bogged down in the numbers.