[oval61251]

I started my diet on May 25th at 230lbs. As of today I am at 220lbs. I would like to get down to 195-200lbs. The weight came off very fast the first 2 weeks or so, probably water weight, since then its been pretty slow. I am usually in the gym for about 1hr 10min tops. I am doing a push/pull/legs set up with 3 sets 12,10,8. I get about 6 movements in for push/pull, legs is 5. Below is my diet and workout i will post pics later. Tips are more then welcome. I have the right mind set to do this I just need to be shown the right direction since I have never done this.


Meal 1 46g whey 9am
3/4 cup oatmeal 40g
1tbsp EFA 15g

Meal 2 canned chicken or eggs 50g
100% whole wheat english muffin 23g

Meal 3 Pre WO
46g whey
3/4 cup oats 40g

Meal 4 PWO
46g whey
3/4 oats 40g

Meal 5
Chicken breast or canned chicken 50g
either another english muffin or nothing (carb cycling)
Nuts or PB 15g

Meal 6
Chicken breast or canned chicken 50g
either another english muffin or nothing (carb cycling)

Meal 7 10-11pm
46g whey
EFA 1tbsp 15g

Calories
2321-2513 I cycle my carbs every other day


Monday Push

DB shoulder
DB flat bench
DB incline
Close grip bench
Dips
Decline bench
Abs

Wed Legs

Squat (5-6) sets (12,12,8,10,10...)
Stiff legged dead lift
Calves
leg press
leg curl

Fri Pull

Pull ups
close grip cable row
DB row or lat pull down
shurgs
Bi curls
Deadlifts
Abs

[aberry33]

Looks pretty solid overall. I would think you should have some nice success with it.

I'm not terribly familiar with english muffins other than the fact that they taste really good toasted with some peanut butter and jelly, but maybe switch those out every now and then with some vegetables?

Also, are you planning on doing any other activity besides you're three days of lifting? I would maybe try a day or two of cardio or somehow incorporate one more day of lifting in the week? I hate cardio with a passion but I threw in one cardio day in addition to my flag football and softball leagues and I'm sure those three things really assisted me in dropping the weight I needed to drop.

Just a couple of suggestions that you may not even need to get to you're goal but something to think about. Overall I think you're plan looks pretty good.

[aberry33]

Also, I would switch the whey at your last meal. Swap that with some cottege cheese.

[oval61251]

I was thinking about throwing in cardio in 2 days a week. As for the cottage cheese, do you any other ideas? I can eat cottage cheese makes me sick. I do get the veggies in but i guess it wouldnt hurt to throw in some more. Anyone else have any input? I have lost weight but it seems like my love handles arent getting thinner

[aberry33]

Some other options before bed if you can't do cottege cheese would be a combination of whole eggs/egg whites, or go out and buy some casein protein powder, or you could have some lean red meat. Heck you could even have some plain chicken too. Really anything is better than whey right before bed. You need that protein to slowly digest all night and whey does the exact opposite.

[oval61251]

Originally Posted by aberry33

Some other options before bed if you can't do cottege cheese would be a combination of whole eggs/egg whites, or go out and buy some casein protein powder, or you could have some lean red meat. Heck you could even have some plain chicken too. Really anything is better than whey right before bed. You need that protein to slowly digest all night and whey does the exact opposite.

right right, I looked at casein powder the other day and it was a lot of money for the small amount you get. I might just do eggs or chicken. thanks man. I just hope this wont take 6 months like it took you, like everyone else I wan this to happen over night, but i know its not possible. I am hopding for 12 weeks, but if it takes 6 it takes 6

[oval61251]

Now if i am gonna do cardio should i up my calories, since i will be burning more? I am already losing weight i dont wanna lose it to fast and burn muscle. Where are the pros at..........BigGuns, Mally, 1quick1?

[aberry33]

Originally Posted by oval61251

right right, I looked at casein powder the other day and it was a lot of money for the small amount you get. I might just do eggs or chicken. thanks man. I just hope this wont take 6 months like it took you, like everyone else I wan this to happen over night, but i know its not possible. I am hopding for 12 weeks, but if it takes 6 it takes 6

Well it took me 6 months because I first had to build my muscle back up. I am naturally kind of a skinny twig so when I stop working out I get pretty skinny. The thing is now that I'm getting a little older and my metabolism is slowing down some I not only get skinny but a little gut too.

The first 3 months was me getting my muslce back and eating everything in sight. I started cutting on 2/28 so if you are already happy with you're strength then cutting down the fat should be achievable in 12 weeks. That's basically how long it took me once I started cutting.

[Big Guns]

Love handles are the last fat to go.

[aberry33]

Been a couple of weeks. How have things been going? Scale still going down?

[oval61251]

Originally Posted by aberry33

Been a couple of weeks. How have things been going? Scale still going down?

down to 215, I will be posting some pics today when I get back from the gym.

[oval61251]

here are the pics from when i was 230




These were taken on friday after a back workout at 215. My waist is alot smaller and my stomach is flatter, doesnt really look like it in the pics though

Was hard to get a good bicep squeeze because they were shot

[oval61251]

any input? Anyone?

[Big Guns]

Keep on track nmy friend...it will take some time...don't be in a rush. Slow and steady. Looks good so far!! Keep hitting the muscle groups very hard and keep the diet high in protein.