[quote]maverick88 wrote:
So I have put together a 3x a week fullbody workout out and a diet following the t-dawg 2.0 diet. need some suggestions or criticisms.
I am 17, 173 lbs, and 5’10-5’11
goal is to get down to 160-165 lbs of lean muscle.
:A sample of a monday workout goes like this:
squats 3x8
deadlift 3x8
incline bench press 3x8
barbell row 3x8
military press 3x8
barbell curl 3x8
calf raises 3x8
3 miles on treadmill
basketball in the afternoons
sample of meals on a monday:
8:30
1 can tuna
half tbs of mayo
tomatoe
onions
1 cup veggies
11:30
2 eggs 4 egg whites
half tbsp of olive oil
half cup oats
half cup of soymilk
2:30
8 oz fish
1 cup veggies
4 oz chicken
half tbsp olive oil
5:30
8 oz chicken
half tbsp olive oil
1 fourth cup almonds
8:30
1 cup berries
1 can tuna
half tbsp mayo
4 oz fish
total:2067 calories
pro:252 g
carbs:102 g
fat:71 g
The total calories for that much work might me to litle so some days I might eat some extra fruit to keep me from fainting…lol
[/quote]
Maverick,
Ok mate . . .
The program looks like it has been put together without any rhyme or reason. I mean what was your rationale to pick those exercises, sets and reps? What were you doing before? Was it a strength based routine? Hypertrophy? While the use of compound movements are good, I’m not sure why you’ve simply lumped all the major movements into one day. And what about rest times? This is an ESSENTIAL element for any fat loss training program.
As far as your diet goes, what caloric level have you been eating before hand? Macro breakdown? And 2000 cals per day is an awfully low starting point . . . even at your body weight.
It’s hard to really help out with out knowing more about you and your previous experiences. That, and at 5’11" and wanting to get down to 165 lbs. seems misguided. Do you mean this as a lean body weight, not including body fat?
I’m here to help but I need a little more info and hopefully we can steer you in the right direction.
Squats, Deadlifts, a 3 mile run and basket ball? Welcome to over training. Your going to burn yourself out.
Also way to little calories, your going to end up eating your own muscle gains.
160 -165 for 5’11 is way to small IMO.
I’m just about 5’11 200lbs. I remember when I had no money during the summer to eat and surfed everyday I was 175 and that was skinny as hell.
There is a diffrence between having muscle mass and having definition and being skinny and having definintion. The first being that you actually have muscle mass, the second being your just skinny and your skin is pulled tight.
Sorry to pounce, but Sasha is very much correct. 2000 cals to do a full body workout, run 3 miles, and play basketball. I don’t think so.
I find it hard to believe with the nutritional advice available on this site alone that anyone who has put in any amount of research would believe this to be a productive system. It seems these types of questions and beliefs continue to pop up on this site with amazing regularity these days.
A 175lb man needs more than 2000 cals a day. And before I get the obvious ‘every body is diferent…’ I’m telling you now that every–EVERY–175 lb man will gain muscle and lose fat faster by taking in 3000 cals a day with this type of routine than any will on 2000.
Also, I don’t believe a true t-dawg should be your diet of choice with 3 mile runs and basketball every day. No way you can do that much cardio on top of lifting and be productive 2 weeks from now on 100g/c per day. There is a time and a place for carb reduction, but hammer your mornings and your PWO and your first meal thereafter. Don’t even count these as long as they are good/healthy carbs. Limit your garbage and scale back as the day progresses, I think you will see much better results.
I think you also should get your fats up to 90-100g/day. I see no problem gettin 30-40% of your cals from good fats here. Back off on the protein a little and get more fats.
