Training

[joedogg111]

First I'd like to say hi to everyone. As you can notice I am new and just starting to bring my body to the next level. First I give you my stats.

Height: 6ft
Weight: 173lbs
Fat % : 10%

Regular day:
7:30 am - Fruit shake in the morning 1 cup

25 minutes bike ride to work

8:15 - bowl of cereal w/ soy milk

9:00 - 50 sit ups and 50 push ups started this 2 weeks ago

10:00 - banana or 3 servings of fruit

11:00 : 50 sit ups and 20 squats started this 2 weeks ago

12:00 - PB and J sandwich or Chicken breast or pork chop or pizza whatever was left over from the night before

12:30 - 1/2 an hour walk

2:00 - 2 yogurts and rest of fruit if I didn't eat it all in the morning

4:00 - 25 minutes bike ride home and depending on how I feel hit some weights

5:00 - nachos with ground turkey or chicken or pork chops or pizza or nutella

7:00 - Tae kwon do and MMA for an hour or 2 depending on the day

9:00ishes - 3 boiled or scrambles eggs or cheese and crackers

So as I write this out I can see where I need changes but I need help with it.
I am looking to stay 170 to 175 but I want to be all lean muscle. This eating plan is not regular by all means and some days I skip a lot of the eating and I think thats my problem and the weekends I just eat whatever. I have been doing a lot of reading here and I think I am understanding what I have to do but would just love some advice. Please and thank you in advance

JoeDogg111

 

[joedogg111]

I want to be solid muscle with a 6 pack and I am willing to do what i have too but naturally no juice for me

 

[Endo MD]

Simple answer from me would be to lift more weights and eat more protein. It doesn't seem like you're over 100g of protein a day. You should strive for at least 173g per day. And if you want muscle, lift heavy weights.

 

[joedogg111]

Monday /Wednesday/Friday
7am -Protein Shake
7:35 – 8 -Mountain bike to work - 6.7km
8:15 - 1 cup of oatmeal
-½ tablespoon brown sugar with ½ cup soy mild or 1% milk
9 - 50 sit ups and 50 push ups
10 - 1 servings of mixed fruits
-1 serving of yogurt
11:30/12pm - 6oz Chicken breast
-Either spinach with olive oil and vinegar or Boiled Yams or sweets or Brown rice
12:30 - ½ an hour walk average pace
2 - 1 banana
-1 serving of yogurt
3 -1/2 of non fat cottage cheese
4 – 4:30 - mountain bike home - 6.7km
5 - 30mins to 45minutes weight training
6:15 - protein shake
7 – 8 - Tae kwon do
Friday 7 – 8:30 MMA
9 - 2 tablespoons of natural peanut butter

After doing some research this is what i have come up with. What do you think? Too much food or not enough. Any advice would be great.
And I hear about certain levels of training burn carbs and fats and protein.
How do I determine whats I am using as a resource for energy when working out.

 

[joedogg111]

Is there any reads in these forums for beginners or books that I can grab to read that would better assist me in my journey to becoming lean and ripped. These forums are great but a lot of stuff I don't understand and really in depth.
Please and thank you

 

[Caleb's Tree]

Is there any reads in these forums for beginners or books that I can grab to read that would better assist me in my journey to becoming lean and ripped. These forums are great but a lot of stuff I don't understand and really in depth.
Please and thank you

Man, I am fairly new here. I just read a lot, and it helped me a great deal. In my opinion, you have a choice to make. Either you want to bulk up, or you want to get ripped.

You can't really do both imo. You can gain some lean muscle mass..but your diet has to be pretty good. The biggest mistake I see guys make, and I was making myself, is not enough protein. If you want to bulk up, you need to get enough protein and calories.

Doesn't mean you will get fat, but you need nutrition to grow. You even need protein to get ripped so you don't lose muscle mass. Read up, listen to some of these vets on here.

 

[Tatyana]

I want to be solid muscle with a 6 pack and I am willing to do what i have too but naturally no juice for me

Hello and welcome.

It is possible to build a great physique without steroids.



Anyone you see with a six pack also has the rest of their body looking great.

As far as diet goes, you may want to check this thread to figure out how many calories you need for the day, and there is a shopping list of healthy foods

http://www.elitefitness.com/forum/w...-training/help-sort-out-your-diet-582178.html

 

[joedogg111]

Tatyana Thank you very much for the link. It was very helpful