Will my plan to lose body fat and gain muscle work?
This is my plan. It’s purpose is to help me lose body fat and build muscle.
I’m 6′0, 16 years old, male, 185 lbs, around 20% body fat, and tired of being overweight and unhealthy.
Every day drink 120 ounces of water. That’s 6 glasses of GNC Pro Performance Power Mixer.
7:00 AM Eat oats (½ a cup = 27 grams of carbs) in the morning w/ protein shake.
Make another protein shake and take to school.
6:30 AM Wake up
7:00 AM Drink protein shake with 35 grams of protein and ½ cup of oats for 27 grams of carbs
9:00 AM Drink another protein shake w/ 35 grams of protein
11:00 AM Drink another protein shake w/ 35 grams of protein
1:00 PM Drink another protein shake w/ 35 grams of protein
3:00 PM Eat a meal with protein source (Chicken, beef, fish, etc.) and some oats for 27 grams of carbs
3:20 PM Go to gym for one hour
5:00 PM Drink another protein shake w/ 35 grams of protein
7:00 PM Drink another protein shake w/ 35 grams of protein
8:00 PM Eat a bowl of raw vegetables
10:30 Sleep
For a total of 245 grams of protein and 54 carbs daily.
oats (½ a cup = 27 grams of carbs)
protein shake (1 ½ scoop = 36 grams of protein)
I plan to do the following at the gym:
warm up:
-100 jumping jacks
-100 crunches
-30 squats
-30 thrusters
-50 pushups
stretch
or
-jump rope 5 minutes
Stretch
monday:
upper body circuit
-tricep 3×15
-bicep 3×15
-shoulder press 3×15
-bench press 3×15
-lat pull down 3×15
-back rows 3×15
-run (30 mins)
wednesday:
lower body circuit
-leg press 3×15
-leg extension 3×15
-leg curl 3×15
-inner thigh 3×15
-outer thigh 3×15
-calf raises 3×15
-run (30 mins)
friday:
full body circuit
-tricep
-bicep
-shoulder press
-bench press
-lat pull down
-back rows
-leg press
-leg extension
-leg curl
-inner thigh
-outer thigh
-calf raises
-run (30 mins)
My questions is this: What do you guys think? Any personal opinions on my plan? Do you think that if I commit and stay devoted to this new lifestyle that I can lose fat while gaining muscle? If yes, how long do you think it would take for me to lose a maximum of 25 lbs of body fat to weigh 160 lbs? Any other tips/suggestions? Thank you to all.
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yes ya if you stick with it
March 8th, 2010 at 11:49 pmIf you stay commited:
March 8th, 2010 at 11:49 pmWow this is perfect
Your diet is nothing but protein shakes and veggies. Instead, you should EAT some protein with every meal (which you nailed: fish, chicken, etc.). With that protein, some fruits and/or veggies are good. Basically, you need a lot of balanced meals throughout the day.
The current problem is that you’re relying on the protein shakes too much. If your diet is right, you don’t need shakes at all.
As far as your workout goes:
Your warm-up is irrelevant. Make it more specific. If you’re going to be bench pressing, warm up by bench pressing very light weights and slowly increasing them. If you’re going to be running, walk quickly for a little bit. Make it RELEVANT.
Do not (static) stretch before working out. This reduces the maximum force your muscles can produce (temporarily). This hurts your work out. Stretch after your workout instead.
The exercises themselves don’t sound too bad, but it still needs a bit of work. I recommend going to crossfit.com and joining their forum. They can help with your exercises and nutrition.
I hope I helped.
March 8th, 2010 at 11:49 pmTo lose weight do lots of aerobics eat 4-5 well balance smaller portioned meals you need to burn more calories than you consume. To build muscle do strength training change up your routine often alternate muscle groups if your going to work out every day giving rest time 4 growth and recovery 6 -8 weeks you will see remarkable results sleep well and stay active. strength=more weight less reps tone=less weight more reps remember to warm up and down and stretch b4 and after
March 8th, 2010 at 11:49 pm