My Diet and Work Plan

Training Beginners
1

hello my name is hern I´m 27 years old my hight is 5¨2
my weight is 75 kg
my diet plan is
I gain a lot of fat in bulking so I decide to cutting now
meal 1 6:30 am

4 white eggs +1
200 oati (quaker avena)
one banana
a teaspoon of honey

9:00 workout (I drink 1 lt of water)

meal 2 10:30 am
3 potatoes
150 gr of meat (cow)ç
one banana

meal 3 1:00 pm
150 gr chicken
150 gr of white rice

meal 4 3:00 pm
one can of tuna
mix vegetables (lechutte carrots tomatoes)

meal 5 6:00 pm
chicken 150gr
vegetables

work out plan

day 1 litf heavy weight (chest/back) (mornings + sprints 300 mt (in the afternoon)

day 2 poliiquin super series 1+30 min of cardio

day 3 take rest

day 4 litf heavy weight (legs/ calves/femoral) analactic spirnts

day 5 rest

day 6 Poliquin super series 2+30 min of cardio

day 7 rest
if u consider that plan is bad or u can sugest me please do it
thnks a lot

2

what do you think ???

3

“To succeed in weight lifting, do shorter workouts than the magazines want you to, train heavier than your muscles want you to, do more reps than your mind wants you to, and eat more food than your stomach wants you to.”

4

ok thanks a lot i´m going to do that sure

5

[quote]shyris11 wrote:
hello my name is hern I´m 27 years old my hight is 5¨2
my weight is 75 kg
my diet plan is
I gain a lot of fat in bulking so I decide to cutting now
meal 1 6:30 am

4 white eggs +1
200 oati (quaker avena)
one banana
a teaspoon of honey

9:00 workout (I drink 1 lt of water)

meal 2 10:30 am
3 potatoes
150 gr of meat (cow)ç
one banana

meal 3 1:00 pm
150 gr chicken
150 gr of white rice

meal 4 3:00 pm
one can of tuna
mix vegetables (lechutte carrots tomatoes)

meal 5 6:00 pm
chicken 150gr
vegetables

work out plan

day 1 litf heavy weight (chest/back) (mornings + sprints 300 mt (in the afternoon)

day 2 poliiquin super series 1+30 min of cardio

day 3 take rest

day 4 litf heavy weight (legs/ calves/femoral) analactic spirnts

day 5 rest

day 6 Poliquin super series 2+30 min of cardio

day 7 rest
if u consider that plan is bad or u can sugest me please do it
thnks a lot

[/quote]

Welcome to T Nation Hern. This is a great place to come for advice and learning. I read what you have there and there are a couple of things I would do different. For your protein intake, you will want to be at 1.5grams/ lbbw. Protein solicits a high thermic feeding effect and is a necessasary part of any athlete’s diet.

Since you said you want to cut, at this point I would make it a point to get green vegtables with ALL of your meals and a lot of them. Take in about .5grams fat/ lb lean body weight and carbs before and after training (1 gram/ lb lean body weight) I don’t know what the supplement situation is like in Argentina. I have never been but I have always wanted to go there.

If you have access to Fish oils (start at 25g/day and build up to 40) and whey isolate for before and after your workouts should be a good starting point. This is very basic but should provide you with some descent initial results without getting overly complex. In terms of the training I am a Poliquin Certified Coach and I am not familiar ith the Super Series you speak of, please explain.

Also, as I am sure you know if you read much Poliquin no steady state cardio!!! You can do intervals or GPP work if you have to. His German Body Comp program would be a great starting point for you keeping with your goals. Good luck with your goals and keep us posted.

6

thanks a lot laroyal yes i´m goint to do diferent

so you say that my intake protein es very high or very low ???
if there is my protein intake just 1.5 ??? or up ???

and you say that i have to take in my all meals vegetables inteadrice potatoes or bread ???
you say that in all meals i have to take 5 gr of fat ??? or just in one that

I GET IT I WILL TAKE BEFORE /AFTER CARBS 1 GR PER LEAN WEIGHT

IF YOU WANNA COME JUST DO IT JAJAJAJAJAJAAJ
fish oil is for what ??? is the same in fat ??? i will take fish oil???when???

yes taht rigth is the german body compsition
i guees is the same super series or not???
also y want to make sprint

7

Protein 250
Carbs 75
Fats 25 EFA 50 other sources

5 meals would look like 50g protein/ 15g carbs/ as many vegtables as you can stomach/ 5 fish oil caps and 5-10grams regular fats in food

Pre workout 25 grams whey isolate 35 minutes befors

Post 50grams protein

at this point if you sprint you can do it on training days 6 hours AFTER your workout with weights but I would start GBC and make some dietary changes and see what happens. When your fat loss stalls then would be a better time to add it in rather than trying to do too much too soon. Good luck!

8

because just 5 meals and not 6 meals
just carb all day 75 gr
ok 6 h after
yes i will star with gbc waht kind of changes at diet may you tell me please
let me post mi poliquin that i ´m goint to do

9

CIRCuiT A (12-15 rep per serie)

A1. Exercise de push horizontal
A2. Ejercicio cuadriceps-dominante
A3. Ejercicio de pull horizontal
A4. Ejercicio femorales-dominante
A5. Ejercicio abs

with out rest circuit do the circuit trhee times

CIRCUIT B (15-20 repeticiones por serie)

B1. Ejercicio de push vertical
B2. Ejercicio cuadriceps-dominante
B3. Ejercicio de pull vertical
B4. Ejercicio femorales-dominante
B5. Ejercicio abs

with out rest circuit do the circuit trhee times

CIRCUIT C â¿¿ (15-20 rep per serie)

C1. Ejercicio para bíceps
C2. Ejercicio para calves
C3. Ejercicio para tríceps
C4. Ejercicio abs
C5. Ejercicio to isolate shoulder

10

[quote]shyris11 wrote:
because just 5 meals and not 6 meals
just carb all day 75 gr
ok 6 h after
yes i will star with gbc waht kind of changes at diet may you tell me please
let me post mi poliquin that i ´m goint to do
[/quote]

You could split it into 6 meals, I only used 5 for the sake of demonstration.

11

[quote]shyris11 wrote:
CIRCuiT A (12-15 rep per serie)

A1. Exercise de push horizontal
A2. Ejercicio cuadriceps-dominante
A3. Ejercicio de pull horizontal
A4. Ejercicio femorales-dominante
A5. Ejercicio abs

with out rest circuit do the circuit trhee times

CIRCUIT B (15-20 repeticiones por serie)

B1. Ejercicio de push vertical
B2. Ejercicio cuadriceps-dominante
B3. Ejercicio de pull vertical
B4. Ejercicio femorales-dominante
B5. Ejercicio abs

with out rest circuit do the circuit trhee times

CIRCUIT C â¿¿ (15-20 rep per serie)

C1. Ejercicio para bíceps
C2. Ejercicio para calves
C3. Ejercicio para tríceps
C4. Ejercicio abs
C5. Ejercicio to isolate shoulder
[/quote]

I would rest after completion of the circut for 120 seconds and 30 seconds between exercises. You will be able to handle better weight yet still get the lactic acid producing benefits.

Here is a link to his AGBC program you might like also :
http://www.T-Nation.com/readArticle.do?id=724381&cr=

12

ok i get it so what kind of changes in diet can yu sugesst me

is good the gbc or do u have nay better than the post

13

ok thanks a lot
is justo the proetein and meals to get succeful in body building

14

I dont understand something just
i need for this poliquin circuit
and sprits
and heavy litf weight
in my cuttig program
restric my carbs all day justo 75 all day please tell me that

15

You should start to lean out by raising your protein and dropping your carbs. There is nothing wrong with sprints but, you don’t need to add them in YET to start seeing the results you want.

Either the circut you have listed OR the program I referred you to should be good, I simply think if you are going to attemot the circut you have listed you will need to have some (minimal) rest between exercises and circuts so you can handle sufficient weight.

People often try to do too much at once in terms of leaning out, I say make small changes, constant progress and get a sense of wat works for you.

16

ok thanks a lot friend i hope some day can help you in anythinthg just tell me jajajajajajajaa

tomorrow i ´m goingo to begin this program

17

hello a´m in 60 kilos

18

si is my two weeks with Poliquin routine and later this routin cardio about 30 minuts
six meals al day
three of them… twice high carbs
two of the,… with middle carbs
and three with low carbs
i hope dont lose few mass i get

19


i guees that i´m improving my chest and abs however i can see them
but is flat mi abs and my ches is separating i guess

20

and the las three meals is justo protein and fat i guues with my calculus i guees i need around 41 gr of protein and 3 gr of fat its never change just the carbs with cicle
high two days
average two days
and three lower carbs