A Typical ABC Journal

[Son of Shem]

I think for my workouts I'm going to be using the "Fat Loss 12 Week Workout Program"

but i think i'm going to change it up.

Sunday: Rest
Monday; Chest/Back
Tuesday: Legs/Forearms
Wednesday: Cardio
Thursday: Shoulders/Triceps
Friday: Animal's Bicep Program(s)
Saturday: Gotta keep the Sabbath and rest!

And I'll be following the Fatburning diet also. Coming up with meal plan after i get my hands on protein.

EDIT: added forearms to tuesday
PS: what are your takes?

[Son of Shem]

Today's is the day to get my diet in check.

All I know is that I'm going to be shooting for 350-400 grams of protein or, 1400-1600 cals from protein. That's going to be 40% of my total cals .. so my diet is going to be roughly 3500 calories a day. If, after a week, that doesn't seem to work, I will drop some calories every day.

I think heres how my meal schedule will be


5:30 Meal 1 Protein/Fat 600 Cals
7:30 Meal 2 Slow burning Carb 600 Cals
11:45 Meal 3 "Balanced Meal: Lunch" 600 Cals
3:00 Meal 4 PreWorkout 500 Cals
4-5 Workout
5:00 Meal 5 PostWorkout 500 Cals
8:00 Meal 6 Lean Protein/Leafy Greens 500/400
9:45 Meal 7 Bedtime Shake 200/300


EDIT:
Breakdown
40P | 40%C | 20%F
1400| 1400| 700
350 | 350 | 75-80

[Son of Shem]

ok fixed the diet up a smidge ...

Meal 1[*]1 cup oatmeal[*]2 hardboiled (jumbo eggs)
Meal 2[*]Turkey or Tuna Sandwich on 6 or 9 grain bread (thinly sliced)[*]olive oil on bread[*]Banana
Meal 3[*]Salad with tunafish (in water)
Meal 4 Workout Day[*]Postworkout Shake
Meal 4 Rest Day[*]Salad with hardboiled eggs or some other protein
Meal 5[*]Greens (spinach, salad, etc.)[*]Protein (chicken, beef, etc)[*]Maybe soup.
Meal 6[*] who knows ... help me think ..

[DoubleHelix]

I think 3500 calories is way too much for a cut. I realize you weigh 250 pounds but youre not that big of a guy muscle wise. A guy like get Physcho doesnt even eat that much when hes bulking and he has alot more muscle mass than you. Personally id say no more than 3000 cals a day and on your schedule you only have 1 day of cardio down but you should probaly do atleast 3 as you stated earlier. Good luck and dont quit


keep the dream alive

[Son of Shem]

[*%#*%*#]


i thought i posted this, but i'm changing my diet to 3000 weekday and 2,500 weekends.

[PiZ56]

good to see you have a diet in check... what are you doing for cardio? do you do any plyometrics. those would kick *** for speed. it would actually be killing 2 birds in one stone.

[DoubleHelix]

I did plyometrics before, those exercises are brutal. If you do them right they take alot of effort and energy but I did them for like a month and by the end I could come pretty close to dunking a 10 foot rim but not quite.

[Son of Shem]

[ QUOTE ]
good to see you have a diet in check... what are you doing for cardio? do you do any plyometrics. those would kick *** for speed. it would actually be killing 2 birds in one stone.

[/ QUOTE ]


for cardio[*]JumpStretch (similar to plyos)[*]Elliptical[*]Treadmill[*]Sprints/Agilities[*]Bike/Stationary

if i were to do actual plyos, i would have to work out with a different football team from my area (next county over, higher division) that works out at the gym i do.

[Son of Shem]

Another diet fixup! Wow, I should just go see a [*%#*%*#] nutritionist or pt!

OK! Here's what I GOT SO FAR

<font color="red"> Meal 1 </font>[*]1 cup (dry) oatmeal[*]3 sccops GlycerLean
<font color="red"> Meal 2 </font>[*]Turkey or Tuna Sandwich on Multigrain Bread with Mustard[*]1/2 Cup Cottage Cheese
<font color="red"> Meal 3 </font>[*]Salad[*]Vegetables[*]Tuna or Chicken Breast or Hardboiled Eggs
<font color="red"> Meal 4 </font>[*]Post workout shake or a repeat of Meal 3
<font color="red"> Meal 5 </font> [*]Fibrous Greens (Salad/Spinach)[*]Protein
<font color="red"> Meal 6 </font> [*]GlycerLean Shake[*]TBSP of Natty PB

Comments, once again?

[ironteen rich]

Is this a all diet thread, or is there gonna betraining listed? also i recommend you read the "13 week to hardcore fat burning diet" under the nutrition tab.