I’ve been looking over this forum for a while now and figured it’s time to joing up. I see some good advice out there and I’m hoping you guys can help me out a bit too.
Back in '05 I came to a realization, “Hey, I’m fat!” Funny how it can sneak up on you when you really don’t care. My meals consisted of mainly McDonalds, Burger King, and even Carl’s Jr. That was many times breakfast, lunch, and dinner. I rocketed up to 280 pounds.
I finally did something about it, I studied a lot, started some light weight trainging and a lot of cardio. Within a year or so I dropped down to 180 but was still at about 19% body fat. I was very happy at this point with how I looked and felt so I maintained that.
Recently I’ve had an itch to go WAY beyond what I’ve been comfortable at since I still have a small gut. I can kind of see my upper abs slightly, my lowers show nicely, but my mids are completly covered and it’s driving me nuts.
I have been working out at the gym for two months now, pretty intense, weights only (I hate cardio now for some reason). So the thing is, I know how to eat good enough to loose weight, but I don’t know shit about eating good enough to look good as well; that’s where I’m hoping you guys can help. Anyone can lose weight by switching to a healthy chicken breast instead of the 2000 cal Awsome Blossom two or three times a week with a Big Mac.
So, I’ll start off with some stats and then post my meal plan and see if you guys can help me streamline it.
BF: 19% (Goal 10-12%)
I train fairly heavy for 8-10 reps. Many compound workouts on a 5-day split.
Monday: Chest, Biceps
Tuesday: Back, Triceps
Wednesday: Shoulders, Legs
Friday: Biceps, Triceps, Traps
Now, as you know where I want to be, please get your laughs out of your system before you read this cause I’m going to the a lot of “WTF? This is the worst meal plan I’ve ever seen!” lol
I eat pretty much the same thing every day with very slight variations, but this is pretty much standard.
Breakfast (7:30 a.m.)
? 2 Whole Eggs
? 3 Egg Whites
? 8 Oz Skim Milk
? 1/4 Cup Oatmeal
Snack (10:30 a.m.)
? 1 Pouch Starkist Tuna
? 1 Cup Brown Rice
? 1 Protein Shake (Nitrean or GNC)
Lunch (Pre-Workout 12:30 p.m.)
? Half Turkey Sandwich on Whole Wheat
(Workout 1:00 p.m.)
Lunch (Post-Workout 2:00 p.m.)
? 1 Whole Turkey Sandwich on Whole Wheat
? 1 Protein Shake
Snack (4:30 p.m.)
? 1 Half (AN) Peanut Butter and Jelly on Whole Wheat
? 1 Pouch of Tuna with Whole Grain Rice
Dinner (7:00 p.m.)
? 1 Chicken Breast
? 1.5 Cups Brocolli or Potatoe.
Snack (9:00 p.m.)
? Protein Shake (Nitrean or GNC)
So, have your laughs, but if anyone can critique this meal plan it would be great. I recently started keeping a food journal with a free trial from CalorieKing, I might jump to FitDay soon, but either way, I found I’m only eating 1,500 calories or so a day if I tracked everything right, the software seems quirky.
Once again, my goals are to put on considerable amounts of muscle along with getting down to the low percentages of body fat if even possible. I put on muscle fairly easily and lose weight fairly easily I have found. It just seem I don’t know how to go any lower. But in these two months at the gym I’ve put about an inch on my arms and on my chest. Probably just newbie gains, but I’m happy with it.
Thanks for any advice,