[QUOTE=SKCRaynor,Mar 26 2011 01:39pm][QUOTE=MegaVovaN,Mar 26 2011 03:10pm]Hey Raynor, I looked over the diet and lifting routine, I don't think my daily schedule can fit those in. I made some modifications to your lifting routine, could you see if its ok? [/QUOTE]
OK i have made modifications for you (below).
As far as diet goes, just follow this format (pay attention to the labels, get a food scale, and use google to find the nutritional info of food without labels like at a restaurant)
Meal 1 - 3/4 cup oatmeal + 3 whole eggs + 3 egg whites + handful of berries
Meal 2 - 1 chicken breast + green salad + 1 slice whole grain bread
Meal 3 - Protein shake + mixed nuts + large serving fruit
Meal 4 - Chicken breast or lean beef with 1 large serving green veggies + olive oil
Meal 5 - Turkey, Tuna, or Ham w/ green veggies
Meal 6 - 1 cup cottage cheese + 1 tbsp peanut butter + cinnamon
Mon - Flat Bench, Incline Bench, Decline Bench, DB Flies, Chin ups
Tues - bent over BB rows, skullcrushers, narrow grip bench press, overhead press.
Weds - low bar back Squats, front squats, DB lunges, Leg Extensions, Standing barbell Calf Raises
Thurs - incline DB press, flat bench DB press, DB bicep curls
Fri - barbell deadlift, Good Mornings, close grip chin ups, DB rows, Close-Grip Dips
Sat - low bar back squats, front squats, lunges, standing barbell Calf Raises, Seated DB shoulder press, BB shrugs
Sun - CARDIO ONLY
Everyday I will do 20 min pre-workout HIIT, then 20 min of post-workout HIIT. THen on Sunday I wil do 2x 30 min interval of HIIT.
Then for my diet:
carb 100g/day.protein 200g/day, and take about 75g of fat per day = 1875 calories
Could you give me a new diet that has about that much macros intake?[/QUOTE]
Hello there...
Mon - Flat Bench, Incline Bench, Decline Bench, DB Flies, DB presses
Tues - bent over BB rows, skullcrushers, chin ups, DB kickbacks
Weds - low bar back Squats, front squats, DB lunges, Leg Extensions, Standing barbell Calf Raises
Thurs - incline DB press, flat bench DB press, DB bicep curls, BB bicep curls
Fri - barbell deadlift, Good Mornings, close grip chin ups, DB rows, BB rows
Sat - Overhead press, BB shrugs, seated DB shoulder press, DB Shrugs, Military Press
Sun - CARDIO ONLY[/QUOTE]
Hey THANKS A TON man, I will donate fgs, as soon as I get more for sure.
So this diet is about 1.9k cal/day? how much body fat should i expect to lose per week?
This post was edited by MegaVovaN on Mar 26 2011 01:58pm