:claphigh:Thanks Everyone :claphigh:

Current Stats:

HT: 5'9"
WT: 180
BF: 16%


Now that its the 3 month grind to the holidays, I would like to cut 20 lbs or so.

Here is my Meal Plan + Gym Schedule. Looking for advice on what to add or swap around.. I think my Cals might be a bit to high.. I was around 2300 and not really moving so I figured I'd bump them up even more.



Gym Schedule:

Monday:
Cardio - HIIT

Tuesday: (Back Day)
Barbell Row 3 x 8
Lat Pulldown 3 x 10
Deadlifts 3 x 8
Shrugs 3 x 15

Wednesday: (Chest)
Incline Press 3 x 8
Dumbell Press 3 x 8
Dips 1 x failure
Chest Fly 3 x 8
Ab work

Thursday
Cardio - HIIT

Friday (Legs)
Squats - 3 x 10
Leg Curl - 3 x 15
Hyperextensions 3 x 15
Calf Raise 3 x 15

Saturday (Arm/Shoulders)
Lat Side Raise 3 x 10
Lat Front Raise 3 x 10
Shoulder Press 3 x 10
Hammer Curls 3 x 10
Close Grip BP 3 x 8
Skullcrushers 3 x 8

Sunday
Cardio - HIIT


Meal Plan: (Daily) Approx Totals: (According to Fit Day) Cals: 2700, Fat 73, Carbs 244, Pro 290

Meal 1:
2 Whole Eggs
1 Cup Egg Whites
1 Grape Fruit
4g Fish Oil

Meal 2:
55g Pro Shake
1 tbsp Flax Oil

Meal 3:
6oz Chicken Breast
1 Cup Broccoli
1 Grapefruit
Ranch Dressing or Almonds
4g fish oil

Meal 4:
55g Pro Shake
1 tbsp Flax Oil

Meal 5: (Pre-Workout Drink)
30g Pro
30g Dex

Meal 6: (Post Work out)
40g Pro
80g Dex

Meal 7:

Lean Turkey Breast
Sweet Potatoes

on Cardio Days:

Meal 6 & 7 are switched to:

Meal 6:

95% Ground Beef
1 cup asparagus
2 small/med red potatoes or 1/2 cup rice

Meal 7:
55g Pro
1 tbsp Peanut Butter

Workout looks well-rounded.

Others may disagree, but I see too much protein. Much of it will be wasted. For me, 2 servings (though good choices in broccoli and sweet potato) are not enough fibrous veggies. Also, there is a big difference in a few almonds vs. ranch dressing. yes, both are fat, but almonds are a great choice, ranch not so much.

I have a nutrionist friend who let me in on a study she just read. Scientists at a leading uni. studied the effects of protein shakes on muscle gain, and almost as many lifters using a placebo gained as much as those using the whey! I guess you find studies like that all the time. good luck!

I see alot of protein too... and not much fiber.

Your colon will thank you later:

Here's a great way:

What kind of rice? I don't ever eat white rice. In fact, I make my own blend at whole paycheck, (whole foods) . Brown rice, and throw in some flax seed, sesame seeds, red barley, and wild rice too. Cook it with water and a cube of vegetarian vegetable organic boullion. It's great! Full of fiber!
I eat 1/2 cup every day.

Also: peanut butter: what kind? Laura Scutters? The real stuff? Please tell me you aren't eating hyrdogenated vegetable oils... please?

Whole paycheck also has lots of raw nuts. Great for fiber... a mixture is good for EFAs... Though I see you are making an effort at that.

Dr. Jen

You are taking in a total of 110 gr of dextrose? That might be too much. I would start by eliminating the dex from your pre-workout shake and replacing it with a small apple or 1/2 cup of oatmeal. PWO, the 80 gr dex seems overkill, especially after reviewing your goals. If you want to do the dex, try 25 gr PWO. You also have no complex carbs in your first three meals. Go with oatmeal in M #1. Centering the bulk of your carbs prior to bed would probably not be an option right now.

Glancing at your training, you are doing 9 sets for shoulders (plus all the extra work they receive from chest and back day) yet you're only doing 3 sets for quads. I would eliminate the leg curls and replace them with 3 more sets of squats. I'd also eliminate the shrugs and focus your energy on the deadlifts, placing them first in your routine.

Whatever you decide, good luck and train hard! :bb: