Trying to get everything good to go

[acs8418]

All my life i was never muscular... cut or what have you... I had muscles, just not very big. I never got my bf low! The one and only time in my life when I did see muscle definition was right after I got out of boot camp... served for 6 years Marine Corps ... After boot camp I didn't keep up with the fitness, didn't eat right, just did enough to get first class physical fitness test scores.

Well now I am married out of the Corps and decided that I would like to stop being a fat ass! So I got a gym membership found out that I like lifting and pushing my body to its limits. I have been lifting for 6 months now and I can feel and see the muscle. I am going to a family reunion in June and want to show off my work so far so I am going to start my cut tomorrow.

I have been reading a lot on here and would love any feedback I can get on my plans... good, bad, suggestions.... IF YOU CAN MAKE IT BETTER PLEASE HELP!

I am
26 years old
6' 2"
220 lbs
25% body fat
according to my calculations i need around 1970 cals a day for maintaining body functions

my diet:
Bfast
1 cup whole grain old fashioned oats
1 kiwi
1 cup strawberry

snack
1 cup fat free cottage cheese
1 orange

lunch
2 tins of tuna on whole grain bread (aka 2 tuna sandwiches)

snack
4 oz chicken
1 had boiled egg
1/2 cup cottage cheese

post workout protein shake

dinner
6 or 8 oz of chicken or fish
3 scrambled eggs

totals
1930 cals
10% fat, 36%carb,53%protein

my workout: 3 sets each 10 reps... everything except ab exercises, I do those till failure... because I hate myself and love the feeling of almost pooing myself on the drive home...

mon:
Tricep Pull-Downs
Seated Dumbbell Tricep Extension
Lying Tricep Extension
dumbbell Bicep Curls
pull ups
dips

wed:
Seated Rows
Bent-Over Barbell Row's
Lat Pull-Downs
Barbell Shrugs
Decline Crunches
Hanging leg raise

Fri:
Incline Dumbbell Press
Flat Dumbbell Press
Decline Dumbbell Press
Overhead Shoulder Press
upright row
Lateral Raises
Push-ups

sat:
Squats
Leg Extensions
Standing Calf Raises
Leg Press
Seated Leg Curls
Crunches
Abdominal Plank

I do 40 minutes of HIIT on the days i don't lift, and 20 minutes of cardio before and after lifting

I know very little so anything you can contribute is much appreciated. Everyone has to start somewhere.

 

[JDid23]

All my life i was never muscular... cut or what have you... I had muscles, just not very big. I never got my bf low! The one and only time in my life when I did see muscle definition was right after I got out of boot camp... served for 6 years Marine Corps ... After boot camp I didn't keep up with the fitness, didn't eat right, just did enough to get first class physical fitness test scores.

Well now I am married out of the Corps and decided that I would like to stop being a fat ass! So I got a gym membership found out that I like lifting and pushing my body to its limits. I have been lifting for 6 months now and I can feel and see the muscle. I am going to a family reunion in June and want to show off my work so far so I am going to start my cut tomorrow.

I have been reading a lot on here and would love any feedback I can get on my plans... good, bad, suggestions.... IF YOU CAN MAKE IT BETTER PLEASE HELP!

I am
26 years old
6' 2"
220 lbs
25% body fat
according to my calculations i need around 1970 cals a day for maintaining body functions

my diet:
Bfast
1 cup whole grain old fashioned oats
1 kiwi
1 cup strawberry

snack
1 cup fat free cottage cheese
1 orange

lunch
2 tins of tuna on whole grain bread (aka 2 tuna sandwiches)

snack
4 oz chicken
1 had boiled egg
1/2 cup cottage cheese

post workout protein shake

dinner
6 or 8 oz of chicken or fish
3 scrambled eggs

totals
1930 cals
10% fat, 36%carb,53%protein

my workout: 3 sets each 10 reps... everything except ab exercises, I do those till failure... because I hate myself and love the feeling of almost pooing myself on the drive home...

mon:
Tricep Pull-Downs
Seated Dumbbell Tricep Extension
Lying Tricep Extension
dumbbell Bicep Curls
pull ups
dips

wed:
Seated Rows
Bent-Over Barbell Row's
Lat Pull-Downs
Barbell Shrugs
Decline Crunches
Hanging leg raise

Fri:
Incline Dumbbell Press
Flat Dumbbell Press
Decline Dumbbell Press
Overhead Shoulder Press
upright row
Lateral Raises
Push-ups

sat:
Squats
Leg Extensions
Standing Calf Raises
Leg Press
Seated Leg Curls
Crunches
Abdominal Plank

I do 40 minutes of HIIT on the days i don't lift, and 20 minutes of cardio before and after lifting

I know very little so anything you can contribute is much appreciated. Everyone has to start somewhere.

more food imo esp. for breakfast you might want to add some eggs. don't do too much cardio before lifting. Maybe look into dynamic stretching though. I think your HIIT on off days is more than sufficient for cardio.

Your routine looks like a bit too much considering how much you're eating. You might want to try something a bit simpler involving compounds and some accessory movements?

 

[acs8418]

Thanks... I added eggs to breakfast, and more meat through the day. Didn't do cardio before lifting yesterday, so glad I didn't. I did 20 mins of cardio after lifting and found that I was wiped out! No energy left, need more calories for post lifting cardio!

Not sure I understand about the workouts being too much... What should I take out/ substitues

 

[bblazer]

Why are there no deadlifts in your routine? Unless I missed them?

B-

 

[JDid23]

Thanks... I added eggs to breakfast, and more meat through the day. Didn't do cardio before lifting yesterday, so glad I didn't. I did 20 mins of cardio after lifting and found that I was wiped out! No energy left, need more calories for post lifting cardio!

Not sure I understand about the workouts being too much... What should I take out/ substitues

mon:
Tricep Pull-Downs
Seated Dumbbell Tricep Extension
Lying Tricep Extension
dumbbell Bicep Curls
pull ups
dips

pulldowns as the first exercise are not good. If you were to have this day, dips/pullups should be prioritized. Having said that, i don't like this day and i don't think arm days are necessary for you at this point.

wed:
Seated Rows
Bent-Over Barbell Row's
Lat Pull-Downs
Barbell Shrugs
Decline Crunches
Hanging leg raise

i take it this is back and abs? A lot of people who have built great backs deadlift, and it's no coincidence they have a great back and also deadlift. I think pullups would be good on your back day too- pullups/bb or db row/deadlift is all you need for back imo.

Fri:
Incline Dumbbell Press
Flat Dumbbell Press
Decline Dumbbell Press
Overhead Shoulder Press
upright row
Lateral Raises
Push-ups

no need to do 3 dumbbell pressing movements. I think if you have something like Flat BB Bench, Incline DB Bench, and Dips for chest that it's more than enough. Pushups are also not really worth putting at the end and i would move overhead press second to flat bench.

sat:
Squats
Leg Extensions
Standing Calf Raises
Leg Press
Seated Leg Curls
Crunches
Abdominal Plank

Instead of leg curls, you might want to add lunges. I also don't see the use in leg extensions since you have squats and leg press already.