Hey guys I decided to open a new thread in addition to my diet thread. I am really wanting advice on how to carry with my recompositioning. I have a solid meal plan based on 2400 calories:
8:00amM1: 4 egg whites, glass of milk, water, 1/2 cup oatmeal, cup cottage cheese
11:30amM2: chicken/lean turkey with veggies, salad very little dressing, 4 cups water,
3:00pmM3: 2 slices WW sandwich w/ turkey/PB/lean beef.
5:30pmM4: chicken thighs with brocolli/veggies, a thin slice of goat cheese/10 almonds for fat source, a touch of bbq sauce for chicken and WW Past/Brown Rice
8:30pmM5: see M5 minus WW pasta, with 1 tbsp PB.
Workout- mix of cardio and weights, high intensity
11:00pm M6: 1 yogurt(35 cals) with a bit of cereal, 1 cup cottage cheese.

Basically, i am now turning to the fitness part of the make over.
Can someone recommend some kind of work out plan?
I am 6'0, 165Lb, wanting to get in shape. Like weight training and cardio and really want to get in shape for soccer this summer.
What would a good workout plan be? should i focus on wieght traning over cardio? how about HIIT? Basically, i need someone to direct me in the right way.
Thanks alot guys
Mike

Hey guys I decided to open a new thread in addition to my diet thread. I am really wanting advice on how to carry with my recompositioning. I have a solid meal plan based on 2400 calories:
8:00amM1: 4 egg whites, glass of milk, water, 1/2 cup oatmeal, cup cottage cheese
11:30amM2: chicken/lean turkey with veggies, salad very little dressing, 4 cups water,
3:00pmM3: 2 slices WW sandwich w/ turkey/PB/lean beef.
5:30pmM4: chicken thighs with brocolli/veggies, a thin slice of goat cheese/10 almonds for fat source, a touch of bbq sauce for chicken and WW Past/Brown Rice
8:30pmM5: see M5 minus WW pasta, with 1 tbsp PB.
Workout- mix of cardio and weights, high intensity
11:00pm M6: 1 yogurt(35 cals) with a bit of cereal, 1 cup cottage cheese.

Basically, i am now turning to the fitness part of the make over.
Can someone recommend some kind of work out plan?
I am 6'0, 165Lb, wanting to get in shape. Like weight training and cardio and really want to get in shape for soccer this summer.
What would a good workout plan be? should i focus on wieght traning over cardio? how about HIIT? Basically, i need someone to direct me in the right way.
Thanks alot guys
Mike

Since you posted this in the cutting section, I'm assuming you're cutting, then? 165 at 6'0, I was there once, and had lower BF, but really need to bulk. I'd assume you need to do the same. I'd personally start there.

If you're bulking, limit the cardio, probably almost none. Go heavy, 3-4 sets, 6-10 reps. I've had the most success with doing one body part per week on a MTTF split (ie: back, chest/abs, legs, shoulders/arms), but you'll have to experiment.

Give a little more specifics on your goals other than "get in shape," and you might find more help.

no cardio? because by getting in shape, I mean I would like to get in better cardiovascular shape but I also want to look leaner..
So by you saying i should limit my cardio is kind of discouraging..

no cardio? because by getting in shape, I mean I would like to get in better cardiovascular shape but I also want to look leaner..
So by you saying i should limit my cardio is kind of discouraging..

It might be difficult for you to have both cardiovascular fitness and gain bulk. You're thin already, so burning more calories, especially with something like HIIT is likely going to cause catabolism (eating muscle from within), which isn't going to get you bigger.

You could always give a plan a try where you increased your calories in relation to the cardio you're doing. In other words, if you want to do 20 minutes of HIIT and that burns 500 calories, add 500 calories to your diet to off set that, keeping the same macros. Make sure you're eating the recommended 1g/pound PRO (varies), and lift heavy. I'd probably only do cardio 3x per week, most research shows results cardiovascularly from that.

Someone else can probably chime in here, I've never had to bulk purposely, so this is based on more knowledge than experience.

I'm totally fine with doing HIIT only 3 times a week. So im safe with just increasing my food on HIIT days then? and do you believe HIIT improves fitness, i.e ability to run and play soccer for longer periods of time and overall improve physical endurance to be able to maintain high level of running for a length of 90 mins? thanks

I'm totally fine with doing HIIT only 3 times a week. So im safe with just increasing my food on HIIT days then? and do you believe HIIT improves fitness, i.e ability to run and play soccer for longer periods of time and overall improve physical endurance to be able to maintain high level of running for a length of 90 mins? thanks

Those are really 2 different questions. Does HIIT improve cardiovascular fitness? In my opinion, and most of what I've read, yes. Will this translate to the type of long-time endurance required on the soccer field? I'm not sure.

It seems to me that you'd need longer high-intensity cardio to improve performance on the soccer field, but i'm not a soccer player, so I couldn't say for sure, all you can do is give it a shot. I do know you burn a TON of calories playing soccer.

I think if I were you, I'd hit the weights pretty hard (with adequate rest to avoid over training), and eat a TON of clean food, plus train similar to what you'd do on the soccer field and see how it goes.