I have read as much as I could about training and nutrition and found something that has given me results so far. What can I do to improve my eating and training habits?
My goals are:
- Increase strength (Add 5 lbs to max bench, squat and deadlift).
- Gain 2 lbs of muscle.
- Lose at least 10 lbs of fat.
Here is my routine:
5 AM - 45 mins cardio (Only on non-weight training days)
6 AM - Oatmeal, Milk, Fruit, Egg Whites
9 AM - 2 Chicken Breasts
12 PM - 6 oz Ground Beef or Pork
3 PM - Chicken Salad
5 PM - 45 mins cardio or 45 mins full body workout
6 PM - Brown Rice, Beef\Chicken\Pork, egg whites
9 PM - Sleep
Total calories: 2,200 (approx)
Protein: 190 g (Present in every meal)
Carbs: 130 g (All of my carbs are consumed either pre or post workout)
Fat: 90 g
Water: 64 - 80 oz. (Not counting water content of foods)
Body numbers (Just got them measured):
Weight: 175 lbs
Body fat: 17%
Body type: Endomorph
I currently follow the HST program. Tomorrow will be my fifth session. I do 2 moderate cardio sessions because in the other hours of my life, I am mostly sedentary (sitting in class or working on a desk). I also take 3 vitamin and mineral supplements. 1 multi (vit a, b complex, iron), 1 g Vitamin C and 625 mg calcium. So far, I’ve lost 5 lbs (I think mostly water) in 10 days.
Is my training and diet screwed up? How can I fix it? I don’t plan on taking any protein powders, creatine, energy, or pro-steroid supplements because they’re very expensive (in my country) and I only want to try them when I hit a plateau.