I am 21
HEIGHT: 5'8"
WEIGHT: 174 lbs.
ARMS: 13.75 in.
CALVES: 14.25 in.
CHEST: 41 in.
FOREARMS: 11.75 in.
HIPS: 38.25 in.
THIGHS: 21.5 in.
WAIST: 37.5 in.



This is what I have been eating on the weekdays. I do cardio at 6:00am. and weight training at 6:00pm.

7:00am. : Protein shake (2 scoops protein powder, 1 tbsp. 100% natural peanut butter, 12 fl. oz skim milk)

10:00am. : Kashi Chewy Granola Bar and a Banana

12:30pm. : Subway oven-roasted chicken breast sandwich (6" wheat roll, 2 pieces of 3oz. chicken breast, 1 slice of american cheese, lettuce, tomato, onion, black olives, jalapeno pepper slices, tiny bit oil/vinegar)

3:30pm. : Same as 12:30 meal with only one 3oz. piece of chicken breast)

7:00 : Grilled Chicken or other grilled lean meat with small side of vegetables and glass of milk.

9:00 : Protein shake (same ingredients as 7:00am. meal)

Cardio is LISS @ 6:00am. : 45 minutes on elliptical machine
Sunday, Tuesday, Wednesday

Weight training is @ 6:00pm. : 45-60 minutes
3 day rotation example:
Monday: Chest & Tri's
Tuesday: Back & Bi's
Wednesday: Legs & Delts
Thursday: Chest & Tri's
Friday: Back & Bi's
Saturday: Legs & Delts
Sunday: Off

Thanks Guys!!! :tu:

7:00am. : Protein shake (2 scoops protein powder, 1 tbsp. 100% natural peanut butter, 12 fl. oz skim milk)

10:00am. : Kashi Chewy Granola Bar and a Banana

12:30pm. : Subway oven-roasted chicken breast sandwich (6" wheat roll, 2 pieces of 3oz. chicken breast, 1 slice of american cheese, lettuce, tomato, onion, black olives, jalapeno pepper slices, tiny bit oil/vinegar)

3:30pm. : Same as 12:30 meal with only one 3oz. piece of chicken breast)

7:00 : Grilled Chicken or other grilled lean meat with small side of vegetables and glass of milk.

9:00 : Protein shake (same ingredients as 7:00am. meal)

Cardio is LISS @ 6:00am. : 45 minutes on elliptical machine
Tuesday-Sunday mornings with Mondays off

Weight training is @ 6:00pm. : 45-60 minutes
Monday: Chest & Tri's
Tuesday: Back & Bi's
Wednesday: Legs
Thursday: Delts & Traps

Thanks Guys!!! :tu:
Well, how strict do you want to be? This is what I would do..

7am: Remove the milk, add 1/2 cup oats (dry) and 1 medium grapefruit.

10am: Replace meal entirely with whole-food. Or, better yeat, remove protein powder in the 7am meal and repace it with egg whites. Then for this meal have 2 scoops protein powder and 2 tbsp. heavy cream, or peanut butter or almonds or flax.

12:30pm: I'm not a huge fan of Subway. If you want I'm sure you can be successful with it, but I'd rather see this meal turn into 8oz. chicken, 1/4-1/2 cup (dry) brown rice, and 1.5 cups broccoli or green beans.

3:30pm: Same thoughts as above. Or, if you want, you could repeat the 2 scoops protein + fat selection from 10am here.

7pm: Not bad. I'd do a large side of veggies, possibly some fruit too. I might lose the milk but it may be okay. I would add almonds here.

9pm: Not bad. What protein powder are you using?

Thank you GTX, I will incorporate your suggestions into my plan when I plan tomorrow's meals. The only reason that I have been doing the subway thing is because I have not had a chance to stock some chicken breast to bring to work with me everyday. Other than the sodium contect however, the 6" sub doesn't seem to be of a choice for some variety. To answer your 1st question, I want to be very strict for a while so that I can efficiently loose my extra fat and start gaining some quality lean mass. With that said would you choose/add anything different to this plan of mine? I am using Optimum 100% Whey Protein for all of my shakes. I love this brand of protein.

Any comments/critique is gladly taken...

To answer your 1st question, I want to be very strict for a while so that I can efficiently loose my extra fat and start gaining some quality lean mass.

Hello:) I'm not GTX, but I hope I can help out here a bit. If you really do want to be strict, I don't think Subway should even be considered. The subs may be healthier than other fast food options, but a home made sandwich is even better. This way you can control the exact macros of your meal (again, assuming you are willing to be very strict).

As for your protein shakes - ON whey is a great whey powder, but that's all it is. Whey absorbs very fast, and before several hours of being asleep it's not very useful. A more benefitial option would be a type of casein protein as it digests slower and will feed your body through the night. A popular choice is cottage cheese, or if you prefer shakes you can try a pure casein powder or a blend like Nitrean.

Today I had the following for breakfast, is this acceptable for trying to loose bodyfat?
Breakfast: scrambled eggs (1 whole egg, 5-6 egg whites, a little bit of skim milk while cooking) , 1.5 cups of oats simmered in skim milk and a little milk was added after it was prepared.

Cals Fat Carb Prot
Egg, whole, cooked, scrambled ( 1 large egg ) 101 7 1 7
Egg, white only, cooked ( 5 white ) 82 0 2 17
Oatmeal, cooked, ( 1.5 cup, cooked ) 218 4 38 9
Skim Milk ( 1 cup ) 86 0 12 8
Total 487 11 53 41
Macros 23% 41% 36%

You really like your milk, dont you?
Your breakfast looks fine to me.

I think if you were to use milk in your 9pm shake, I would suggest switching to whole milk.
But then again it's not totally nessessary because lactose is a pretty slow digesting sugar.

You're eating enough carbs where you could/should do some higher intensity exercises if you're not already.
What does your leg and back routine look like?
If you're not doing it already, i think you should be doing squats until you cant walk, and then try to do another set.
I used to hate doing them, but now i love it.

Otherwise, do whatever 1fast said.

You really like your milk, dont you?
Your breakfast looks fine to me.

I think if you were to use milk in your 9pm shake, I would suggest switching to whole milk.
But then again it's not totally nessessary because lactose is a pretty slow digesting sugar.

You're eating enough carbs where you could/should do some higher intensity exercises if you're not already.
What does your leg and back routine look like?
If you're not doing it already, i think you should be doing squats until you cant walk, and then try to do another set.
I used to hate doing them, but now i love it.

Otherwise, do whatever 1fast said.

Thanks Wh0... I am doing weights at a pretty high intensity now as well as doing morning LISS cardio 4-5 days a week.

My leg day consists of basically the following:
4 X 12 leg presses
4 X 12 leg extensions
4 X 12 leg curls
4 X 15 seated weighted calf raises

My back day consists of basically the following:
3 X 12 lat pull downs
3 X 12 assisted wide grip pull-ups
3 X 12 dumbbell bent-over rows
3 X 12 lever seated high row

As far as squats go, I have never done them before. Should I start with the squat machine and work up to doing them with a barbell or just start off trying the barbell with light weight. How do my back / leg routines look other than adding squats?

Thanks Wh0... I am doing weights at a pretty high intensity now as well as doing morning LISS cardio 4-5 days a week.

My leg day consists of basically the following:
4 X 12 leg presses
4 X 12 leg extensions
4 X 12 leg curls
4 X 15 seated weighted calf raises

My back day consists of basically the following:
3 X 12 lat pull downs
3 X 12 assisted wide grip pull-ups
3 X 12 dumbbell bent-over rows
3 X 12 lever seated high row

As far as squats go, I have never done them before. Should I start with the squat machine and work up to doing them with a barbell or just start off trying the barbell with light weight. How do my back / leg routines look other than adding squats?
Try changing your leg day to this:

4 x 20 squats
3 x 20 leg extensions
3 x 20 leg curls
2 x 12 stiff leg deadlifts (keep it light weight, slow, perfect form)

As for squats, start right off with the barbell on the rack, no weights.
Are there mirrors?
Watch yourself from the side and make sure you keep perfect form.
Go down to where your legs are parrallel and then back up.
Keep doing it until your form looks good, and then add a little weight.
I always warm up with just the bar so my legs/groin are all stretched out.

After about 2 months, switch your squats to something like 5 x 5 with heavier weight.
You need to get your body used to it first with lighter weight, 20 reps.
Plus it's great for getting your heart going.


For your back day you need to add deadlifts.
Something like 4 x 10 deadlifts.

Thanks alot Wh0, great advice!!! And yes there are mirrors at my gym that I can use... I'll keep updating this thread with my other workouts that could use suggestions... Do you think that this diet plan that I am following will help me to lose bodyfat if I stick to it and keep lifting 4 days/week and doing LISS cardio 5-6 days/week?

Thanks alot Wh0, great advice!!! And yes there are mirrors at my gym that I can use... I'll keep updating this thread with my other workouts that could use suggestions... Do you think that this diet plan that I am following will help me to lose bodyfat if I stick to it and keep lifting 4 days/week and doing LISS cardio 5-6 days/week?
Only if you add the squats & deadlifts, and stick to them.
You will hate squats for the first couple weeks, but then you'll begin to love them.
And around rep 12, you will want to quit, but you need to keep pushing.

Also make sure you do everything 1fast said about the nutrition.

Well, how strict do you want to be? This is what I would do..

7am: Remove the milk, add 1/2 cup oats (dry) and 1 medium grapefruit.

10am: Replace meal entirely with whole-food. Or, better yeat, remove protein powder in the 7am meal and repace it with egg whites. Then for this meal have 2 scoops protein powder and 2 tbsp. heavy cream, or peanut butter or almonds or flax.

12:30pm: I'm not a huge fan of Subway. If you want I'm sure you can be successful with it, but I'd rather see this meal turn into 8oz. chicken, 1/4-1/2 cup (dry) brown rice, and 1.5 cups broccoli or green beans.

3:30pm: Same thoughts as above. Or, if you want, you could repeat the 2 scoops protein + fat selection from 10am here.

7pm: Not bad. I'd do a large side of veggies, possibly some fruit too. I might lose the milk but it may be okay. I would add almonds here.

9pm: Not bad. What protein powder are you using?

For the 7am...Are you saying to replace milk and whey powder with water, oats, egg whites??...Just for clarification...Thanks

Is it ok to have your suggested 10am and 9pm meals with skim milk or should I use water?

That last post is up for anyone who has a recommendation... All the help I can get, please...Thanks :)

For the 7am...Are you saying to replace milk and whey powder with water, oats, egg whites??...Just for clarification...Thanks

Is it ok to have your suggested 10am and 9pm meals with skim milk or should I use water?

I will answer (not to step on toes, but I believe I know what he meant so I'm just trying to help)

Yes, replace whey/milk with the solid food listed. Secondly, better to use water w/the shakes instead of milk. I'd also look to adding a healthy fat source to those shakes like flax oil, almonds, hemp oil, etc.

Hope that helps......

~SC~

that helps alot SC thanks... I am very confident that you also know a heck of alot about fitness/nutrition judging by your posts and photos... :tu: I have also been reading that doing too much cardio (5-6 times/week) and eating strictly clean foods will inhibit muscle loss to the point that when I do get rid of my fat I will not have anything under it to show. Any suggestions on how to go about losing bodyfat (mostly belly and chest fat) while increasing/maintaining any muscle I have? I will post pictures tonight but in the meantime any comments? My stats are listed on the top of this thread, thanks!!!

For the 7am...Are you saying to replace milk and whey powder with water, oats, egg whites??...Just for clarification...Thanks

Is it ok to have your suggested 10am and 9pm meals with skim milk or should I use water?

I will answer (not to step on toes, but I believe I know what he meant so I'm just trying to help)

Yes, replace whey/milk with the solid food listed. Secondly, better to use water w/the shakes instead of milk. I'd also look to adding a healthy fat source to those shakes like flax oil, almonds, hemp oil, etc.

Hope that helps......

~SC~
imacjack1: yes, as SC said, replace whey with whole foods at 7am and use water at 10am and 9pm.

Here as pictures of me when I started my plan on November 2, 2006. Please give me a body fat estimate as well as advice on whether I should be doing cardio more than 3 mornings/week.

Here as pictures of me when I started my plan on November 2, 2006. Please give me a body fat estimate as well as advice on whether I should be doing cardio more than 3 mornings/week.
23%-26%, who knows.
yes, do cardio whenever you can - it will only help.

Some people suggest that your body will adapt to the cardio and it wont help.
You will adapt, but it will only help you more after that point as far as fatburning.

You'll know when you adapt because it will be harder to hit the targeted heart rate, so you'll just have to do more work to get it up there.

I have also been reading that doing too much cardio (5-6 times/week) and eating strictly clean foods will inhibit muscle loss to the point that when I do get rid of my fat I will not have anything under it to show.

I think you meant it will cause muscle loss, not inhibit.....right?

However, not sure what you read but I don't agree with that at all.

I do cardio daily (4 of those days double cardio) and eat very clean, and I stay very strong and ripped! As well, all of my clients are DIETING on SGX, doing cardio daily as well, and they keep ALL of their lean mass while some even GAIN some. (Just look at all of those here on these forums who are on or have done my protocol and worked w/me, including John himself)

This is because I work with macros, not calories, and success is NOT just about total calories, but what those calories consist of, what is eaten and when, with what, how much, why it is eaten, etc. All very important in the total "pattern" of it all.


~!SC!~

I think you meant it will cause muscle loss, not inhibit.....right?

Yes that is what I meant. :o

I originally planned to do morning fasted cardio on Sunday, Tuesday, Wednesday, Thursday, Friday... As long as I eat enough clean food and continue my weight training plan on the evenings I should make good progress?

Yes that is what I meant. :o

I originally planned to do morning fasted cardio on Sunday, Tuesday, Wednesday, Thursday, Friday... As long as I eat enough clean food and continue my weight training plan on the evenings I should make good progress?
Dear Matt Damon (;)),

Yes that's enough cardio. Are you sticking to that dietary plan? Or, what are you doing?

I like the comparison of a marathon runner's body to a sprinter's body. Marathon runners don't have a lot of fat nor muscle. Why is this? Do marathon runners not eat enough macros/protein/calories? Do they not lift weights? :confused:

So I think your statement "I have also been reading that doing too much cardio (5-6 times/week) and eating strictly clean foods will cause muscle loss to the point that when I do get rid of my fat I will not have anything under it to show" is valid.

You must have a clear purpose/objective with a vision of how you want to look as you transform. The actions you take must be based on this.

I like the comparison of a marathon runner's body to a sprinter's body. Marathon runners don't have a lot of fat nor muscle. Why is this? Do marathon runners not eat enough macros/protein/calories? Do they not lift weights? :confused:

Please do not equate the cardio he's going to do to that of a marathon runner.
Misinformation causes people to die horrible deaths everyday.

If he follows what he now has planned, everything will work out for him.


So I think your statement "I have also been reading that doing too much cardio (5-6 times/week) and eating strictly clean foods will cause muscle loss to the point that when I do get rid of my fat I will not have anything under it to show" is valid.

A blanketed statement like that is not valid, but there's not enough information to know for sure.
How long are the cardio sessions?
What is the person's diet like?
How accustomed is said person to longer cardio sessions?
Would a 3 hr long bike ride put alot of stress on the person? or did the person train so that their body is used to that sort of thing

Dear Matt Damon (;)),

Yes that's enough cardio. Are you sticking to that dietary plan? Or, what are you doing?

I have been sticking to my meal plan thus far and I am seeing results already. I have not lost anymore than about 3-4 pounds but I have been weight training regurally and I have done about five 45 minute cardio sessions since November 2nd. I am feeling more muscular and I also look like I have a little less fat on my chest and abs. I know that this is too short of a period to start evaluating myself on progress. It is however becoming quite easy to stay strict on my plan because I feel as if I am finally on the track to success after many failed attempts. Hopefully if I keep up with my weight training and cardio, continue eating very close if not exactly what I posted at the beginning of this thread, and keep striving for my goals I will achieve them.

P.S.- GTX thanks for the celebrity comparison. :nod: I have gotten that comparison quite a few times. ;) I have a while to go to get the body up to par.

I'm hoping to be to 10-12% bodyfat by July or August. I just went into the LA Fitness by my work today at lunchtime and they informed me (by means of a electronic hand-held device) that my BF% is 19% now. Is this goal achievable?
If so, do I have do anything different than what I have posted?

A blanketed statement like that is not valid, but there's not enough information to know for sure.
How long are the cardio sessions?
What is the person's diet like?
How accustomed is said person to longer cardio sessions?
Would a 3 hr long bike ride put alot of stress on the person? or did the person train so that their body is used to that sort of thing

Agreed...more information is needed. Back to my question though, why is a marathon runner/triathlete typically low fat /low muscle mass, whereas a sprinter/bodybuilder is typically low fat/quality muscle? What are the major differences that cause such a dramatic difference in their shape? Wouldn't the type/amount of cardio be the largest contributing factor combined with diet?

Just a suggestion on squats -

I think this is one of the most difficult exercises to do properly, yet probably one of the most effective and beneficial. I did not do them at first because I already had relatively muscular/large legs and ran on a daily basis with lots of hills. However, I did not see any dramatic gain in strength/size/muscularity until I started doing them - now, as others have stated, squats are also one of my favorites. So much so that I do back squats on my leg day and do front squats/overhead squats on another day.

I was afraid to do them at first because-
1. they were freakin' hard to do properly
2. my legs burned like crazy and i felt weak/light-headed
3. i was scared of hurting my back

So, what I did was-
1. Did plenty of "core" strength exercises
2. Started doing them on the Smith Machine
3. Then, when I felt stronger/more confident, I started doing the bar/light weights to get the proper form down
4. Now, I do heavy sets, sets of 20, and I do them ATG

Good luck on your road to fitness!

Agreed...more information is needed. Back to my question though, why is a marathon runner/triathlete typically low fat /low muscle mass, whereas a sprinter/bodybuilder is typically low fat/quality muscle? What are the major differences that cause such a dramatic difference in their shape? Wouldn't the type/amount of cardio be the largest contributing factor combined with diet?


good question/s.

anyone?