I looked around this site quite a bit and decided to join. I've finally decided to bite the bullet and start my exercise routine and eating plan. I've been going at it for about two weeks now and want advise on my eating plan and workout plan.
First off I am 225 pounds and around 25 to 30% body fat (been dealing with a military injury for a couple of years and now rehabilitated). So I have around 160 pounds of lean body mass. So I multiplied that by 12 and got 1920 cals. I know that this is very low calories but I really want to lose fat and have always had trouble doing so.
Here's my meal plan.
2 scoops protein powder
Meal Cals: 300 Protein:44 Carbs:28 Fat:2
1.5 Tbsp Olive Oil
1 Balsamic Vinegar
Spinach Leaves (I don't count cals here)
Meal Cals: 435 Protein:39 Carbs:4 Fat:30
6 oz Beef Round Eye
.5 cup Black Beans
Meal Cals: 324 Protein:42 Carbs:17 Fat:11
2 scoop carb powder
2 scoop protein powder
Meal Cals: 410 Protein:44 Carbs:54 Fat:2
4 egg whites
1 cup cottage cheese
3 oz tuna
1 Tbsp Flaxseed Oil
Meal Cals: 449 Protein:57 Carbs:9 Fat:19
Meal Plan Totals: Cals = 1918
Pro:226 (47%) Carbs:112 (23%) Fat:64 (30%)
I run a mile to 1.5 miles everyday because I'm preparing for police test and need to get my time faster. After words I will modify my cardio and perform HIIT.
Bench Press (flat, Dumbbells) 4 sets/10-15 reps
Shoulder Press (seated, Dumbbells) 4 s/10-15 r
Bench Dips 4 sets to failure
Leg Press (machine) 4 sets/ 10-15 reps
Hamstring Curl (machine) 4 sets/ 10-15 reps
Calf Raises 4 sets/ 10-15 reps
Thursday: Cardio (light)
Latbar Pulldown (wide grip) 4 sets / 10-15 reps
Bent Over Rows (one arm, dumbbell) 4 s / 10-15 rep
Bicep Curls (seated, dumbbell) 4 set/ 10-15 reps
After I get my muscles built up I'll move to more advanced exercises like dead lifts and squats and such. Also the only supplements I'm taking outside of these is HOT-ROX Extreme, a men's one a day, L-Glutamine, and a glandular concentrate. I will be buying Surge but I want to know if there is any more supplements I should add.
So any input is greatly appreciated whether it's for supplements, my workout, and/or my meal plan. Thank you in advance