T Nation

Beginner Needs Help Leaning Out


#1

Hey guys, I've always been kind of a chub. Now, I've decided that I would finally like to see some abs and vascularity. Could you guys help me with regards to diet mainly, training as well?

Stats:
Height:5'6"
Weight:160lb
Bench 1RM:195lb
Squat: 185lbx10 reps
Deadlift: 315x1

I'm using a Back/Bi, Legs, Chest/Tri, Shoulders split right now. No cardio at the moment.

Diet

Breakfast
3 eggs
1 cup cottage cheese
1 glass of milk
3 tablespoons peanut butter

Lunch
Bowl of hamburger meat
1 tortilla
Salad
Glass of milk

Post workout shake: 1.5 scoop ON whey protein

Snack
Tuna sandwich(full can of tuna + bunch of mayo)
Glass of milk

Dinner
Whatever my parents make (probably around 400 cals, 40g carb, 30g Protein)

Thanks in advacne guys!


#2


Front relaxed (excuse the funny cropping lol)


#3

Front double bi


#4

Back double bi


#5

What kind of Peanut butter are you eating? It should be all natural. For breakfast I would add a 1/3 cup of oatmeal and get rid of at least one tablespoon of peanut butter. You should also add in one piece of fresh fruit a day. What exactly is your workout like? What are the exercises, sets, and reps?


#6

I would just read the stickies. You have a nice foundation, nothing reading a few stickies won't fix.


#7

I agree, look man dont stress the small shit. Your doing well from what I can see, just stick to it. Throw in 2 or 3 conditioning days in your training week and youll be fine, just make it something hard


#8

Sorry for the late reply guys,but I've been reading the stickies and doing hill sprints, so your advice didn't go unnoticed. Thanks!


#9

give time some time and put those numbers up and dial your diet, you will lose fat in no time.


#10

Do some HIIT/sprints at the end of one or two of your workouts per week