Okay, I’ve only posted once before, be gentle.
ME:
I’m somewhere between a fat boy and FFB. As in, I’m not incredibly lean, nor am I corpulent.
Before I was around 235 with somewhere around 20% BF (guess, it was probably more like 25%)
NOW:
190lbs.
10% BF
6’2"
I’m not very strong, but I just started lifting consistently about 6 months ago. I just want some tips/evaluation on my diet and training plan.
My Goal: leanness. I want to drop body fat (I’ve never been this low, I want to see what it’s like to have 7 or 8%BF)
My training plan revolves around swimming for cardio (I really like it), but I switch it up for cardio stuff when one gets too easy (I just switched from just riding an exercise bike. good choice to switch). And 3x a week total body work outs. I’ll do a 4 big lifts: a quad dominant leg lift, a posterior chain lift (usually some deadlift variant), a big horizonal push (I like dips or some variation of bench), a big horizontal pull (getting into pull ups/chins right now. with assistance–I’m weak), and usually one or two isolation moves. I try to focus on different things each day I go. One day may be arms (bis/tris) or shoulders or hamstrings, etc. I try to use different setxrep schemes on each day: Monday- 5x5, wednesday 4x8, friday 6x6 for example.
What I eat on a typical weak day:
Breakfast (7:30am):
1/2 cup old fashioned oatmeal made w/ water
mixed with 1 scoop of whey
A fruit of some sort (apple, etc.)
Lunch (11am):
Turkey sandwich
-whole wheat bread
-mustard
-4 or 5 slices of turkey
-lettuce, tomato, onion, pickle
Raw Broccoli florets
Raw Baby Carrots (a few)
Salad with mixed greens
-1 or 2 oz. of some meat (usu. turkey)
-hard boiled egg sliced up and on top)
-Oil and vinegar
Mid afternoon snack (2 or 3pm):
-1 oz. Almonds
-Couple string cheese
Din Din (5:30pmish):
Big Salad w/ mixed greens
-Lots of cubed meat on top (usu. turkey)
-Hard boiled egg (probably around 1-2 eggs total)
-Broccoli
-carrots (a few)
-Tomato
-Red Kidney Beans
-Oil and Vinegar dressing
Half cup of cottage cheese (probably full fat, I’m not sure. it’s on campus food)
some sort of fruit
Post work out:
12oz. chocolate milk w/ 1 scoop of whey
Pre bed:
1/2 cup of cottage cheese
maybe something else if I’m munchie, natural peanut butter maybe.
This is the typical day. I think it’s pretty okay, but I don’t have a way of really counting macronutrients/etc. for most of it. I live on campus at university, and the food service here is not good when it comes to nutrition info. Although I’ve bugged them about it.
Weekends are a bit different. Usually a higher caloric intake, but mostly clean. I do do a cheat meal friday or saturday. Not a huge drinker, maybe a few times a month at most.
What do you think? Advice?
Thanks in advance.