Hi everyone. I’ve weight lifted and been active before but I always stop because of nagging injuries or lack of motivation. This time I’ve been at it with great results for about three months but I know I can do better, so I want to start a hardcore diet/lifting program. If you can take a look at what I’m considering and offer some suggestions that would be awesome.
Stats: 21 yrs old, 5’11", ~188 lbs, i estimate around 20-25 % BF but I don’t know for sure. My goal in the short term is to lose the fat down to at most 14% while maintaining as much muscle as possible. also, as a beginner I understand that I’ll be able to build strength due to beginner gains, but you can school me on that. If a slower, steadier cut can help me lose fat while maintaining as much muscle and strength as possible, I’d rather do that. Here is my workout plan I’m thinking of, but I have some questions…
Leg Press ( I have trouble with squats due to some injuries)
Tuesday: chest and triceps
incline dumbbell press
tricep pull down
Wednesday: Back and Biceps
Lat Pull Down (again, left elbow problem prevents me from doing pull ups)
Vbar cable row
Up Right Row
Bent Over Dumbbell Row
Lateral Dumbbell Raises
Rear Delt Fly
Now, heres the issue I have with cardio: I’ve heard that doing steady state cardio is best for losing fat while keeping muscle, but a lot of people also say that HIIT should be done all the time and doesn’t hurt muscle/strength maintenance or gains.
This latest article I read ( http://www.T-Nation.com/free_online_article/sports_body_training_performance_diet_mass/shredded_at_last_1le ) says that both should be done, but I think this article is describing what to do for fat loss without regard to keeping strength/muscle. So my plan right now is to add HIIT on Friday and Sunday. the article advocates doing SS cardio right after lifting before the PWO shake. this doesn’t seem right, it would be robbing my muscles of nutrients, no? So i need advice on when to do cardio and what sort to do. Also, i need advice on the diet side of things. This is what I’m considering right now:
for my size and weight and my goal of losing fat, I think I need something like
2400 calories a day, ~190+ grams of protein, ~210+ grams of carbs, ~40 grams of fat
10 AM Whey Protein Shake, Multivitamin, omega 3
1 PM grilled chicken w/ a wrap or chicken and whole wheat pasta
430 PM grilled chicken and pasta, chicken on whole wheat bread or tuna
6 PM pwo shake, protein + dextrose
9 PM chicken and pasta, rice etc
11 PM cottage cheese / tuna
does this diet seem alright? any alterations I should make? I don’t feel like carb cycling right now though I do eat more on heavy lift days on occassion. Sorry for the long post, hope i get some good advice.