T Nation

PLer Shedding Fat - Please Check My Diet


#1

i and 39 years old, im sorta built like a power lifter been lifting for years now its time to shred the fat. my goal is to loose as much fat as quickly as possible. so here is the diet.
mostly the end result i want is to look like a competing bodybuilder, and if I think i can do good ill actually compete.

Breakfast
2 scoops 100% whey
1 banana
2 tbsp all nat peanut butter
1/2 cup oats
1 tbsp flax oil
"blend and drink"

meal 2
1 scoop of whey

meal 3
chicken stir-fry:
8oz chicken breast
1/2 onion
1 cup fresh mushrooms
2 garlic cloves
1/2 cup cooked brn rice

meal 3
1 can tuna
2 tbsp horseradish sauce
1/2 of a whole grain wheat Arnold flat bread

post workout
1 scoop whey
i banana

dinner
almost same as lunch but ill do turkey, talipa, or deer meat

before bed
1 cup f-free or 1% cottage cheese

i don't have a calorie info, but ill get one here soon


#2

now here is the workout plan
Monday, chest:
incline bench 15,10,10,8,8
flat bench 10,10,8,8
incline fly 10,10,8,8
dips 10,10,10,10
cable crossovers (FST-7 training)

rope tri press downs 6 sets of 10

cardio= 45 min walking on treadmill at 3.0mph going up and down hill program

Tuesday, back:
lat pull downs 5 sets 10
close grip pull downs or hammer iso rows 5 sets 10
t-bar rows 10,10,8,8
cable rows 10,10,8,8
bent over b-bell rows 10,10,8,8
straight arm push downs (FST-7 training)

rope cable curls 6 sets of 10

abs = cable crunch, seated oblique twist, 30 sec planks and side planks,,,all 3 sets 25

Wednesday, shoulders
seated dumbbell press, 15,15,10,8,8
d-bell laterals 10,10,10,8
front raise 10,10,8,8
rear delts on peck deck 10,10,8,8
heavy shoulder shrug's 10,10,10
one arm at a time cable side laterals (FST-7 training)

cardio= 45 min walking on treadmill at 3.0mph going up and down hill program

Thursday : rest (THANK GOD!!! LOL)

Friday legs:
10 min on bike warm the legs up
leg extensions 20,20,20 stretching the legs and lower back between each set
squats 15,15,10,10,10
leg press (sled) 15,10,8,8,8
hack squats 10,10,10,10
seated leg curls 15,10,10,8
lying leg curls / lower back hyper extension machine 10,10,10,10
straight leg d-lift 10,10,10,10
calves= calf ext on sled or donkey, 15,15,10,10
seated calf raise 15,10,10,10

abs = cable crunch, seated oblique twist, 30 sec planks and side planks,,,all 3 sets 25

Saturday = arms
straight bar curls, 15,10,10,8,8
incline bench curls, 10,10,8,8
preacher, 10,10,10
concentration curl (FST-7 training)

close grip bench 15,10,10,8,8
seated behind head dumbbell extensions 10,8,8,8
tri press down, 10,8,8,8
rope press down (FST-7 training)

cardio= 45 min walking on treadmill at 3.0mph going up and down hill program

Sunday = rest


#3

P.S.
the supplements i am taking are
Beverly vitamin packs
1/2 teaspoon sci-fit kre-alkaline, 2 times a day
C-4 pre-workout
sci-fit gluta-lyn 1500 (2 before and 2 after workouts)
when i get the fat down ill get the good stuff


#4

????


#5

you will never know how good is it, until you try it for few weeks


#6

imperfect execution always beats perfect planning


#7

what?????


#8

Have you actually tried your plan out at the moment or are you doing into it and just want us to verify?

If the former, how has the plan been treating you as of now?

If the latter, nothing looks glaringly stupid so you should be fine.

We literally cannot make any beneficial changes to the program as outlined though, since we do not know any of your stats outside of height, your metabolic rate, nor how the plan has been treating you thus far. We're not magical; any changes would be random shots in the dark.


#9

Exactly, the higher your body fat the less carbs there should be in your diet IMO but we dont know those relevant stats


#10

This. As you go on though, you'll have to make adjustments so all we can say is that it looks like a good start.

I'm just commenting really to ask why you're not doing FST-7 for legs?