View Full Version : My current diet/workout plan, somewhat in depth. What do you think?

05-16-2012, 07:48 PM

I don't post much but I decided to read some stickies on here and try out a diet after wasting 3 weeks "dieting" and hardly losing weight.

Just my background

I was about 222lbs, 6'4'' in early april. Ive been lifting for about 2 years and 3 months.

I want to cut as I didn't have abs unless I flexed, and even then it was just the corners of the top two abdominals.

My workout:
I go to the gym 4-5 days a week. I am just taking preworkouts and protein, following by vitamins listed below. Generally the days are broken down as such: Day 1 chest, day 2 back, day 3 shoulders, day 4 is usually a primary with its following supporting muscle or just arms. I do not like training arms a whole day because they burn out quickly, and would rather hit them through primary muscle groups rather then burning them out one day and having them in pain when my major muscle group day comes.

I try to warm up 10-30 minutes on incline speedwalking before each lift. I am keeping my sets on the higher reps side, mostly drop sets of 12/12 or 12/higher teens, only dropping once usually. Between sets, I am trying to only have about 30-60 seconds of rest. I am also trying to prolong my sets w/ slower and more isolated reps, so each set is more like 30 seconds rather then 10-15. My Lifts have also dropped astronomically, but I dont let it discourage me and try to get whatever weight in for my target reps.

For cardio, I would say 2 or so days a week I will run for 30-1 hour, just basic intensity or as much as my joints can put up with.

My diet:
Im restricting to about 2k calories a day, and as much protein as I can get. Complex carbs, multi vitamins, fish oils, and flax seed oil. I am trying to eat every 3-4 hours not much earlier or much past 4 hours. Below is a general diet somewhat like the sticky.

about 9 am: Wake up, 1 cup protein/egg whites, 2 slices bread about 500 calories or so. Also take my multi and fish oils. Try to gain much of my carbs at this time.

about 12pm: 2 chicken breasts, sometimes a shake/low fat yogurt, about 3-400 calories. Take flax oil pills.


3-5pm ish: Carb time, 2 chicken breasts w/ bread, sometimes fish, turkey sandwich w/ mustard and wheat bread, sometimes protein bar. Trying to get my carbs and protein in food. about 4-500 calories

Later dinner: A piece of chicken, or shake. Sometimes a yogurt, or apple w/ 2 tbsp peanutbutter, generally about 300 calories or so.

Water: ALL DAY I fill up my shaker like 3-4 times at the gym alone.

I get about 8-11 hours or so of sleep.

As of now I am down to 212lbs or so, I started counting calories about 2 weeks ago and started at 218lbs. I am noticing that I am getting smaller, and my abs are just slightly more defined. Reguardless, I understand it will take months to get where I want to be. I just have a few questions to make sure I am going about the right way.

1). Does my Diet seem decent enough? Enough calories for my body style? Is it lacking in anything/too much of something?

2) Ive read a lot about sprints, are they generally better to cut or just moderate longer cardio (45 mins or so jogging)? How does my training schedule seem w/ my drop sets?

3) I feel I would be more pleased with the results if I had lost more water weight since I am drinking a lot more water. Any times on how to lose more water weight?

4) Does 6lbs seem decent enough loss for 2 weeks? Any other info.

Please let me know, since school was out I've been going pretty religiously, and pretty dedicated. Im always trying to mix up things and push my body to the limit, so I am just trying to get the best out of my body results wise. Thank you

05-17-2012, 08:24 AM
1. You seem to be eating good quality foods which is fine. As far as calorie amounts go it all sort of depends on how quickly you're wanting to lose. The slower you do it, the better and more likely you'll be able to maintain your body composition once you get to where you want to be.

2. Everything I've read points to sprints being better. Longer cardio will make your muscles work to become more efficient (opposite of lifting heavy weights), thus lowering you basic metabolic rate. Think of it like a car engine (muscles) eating gas (calories). Do you want a v8 or an inline-4 hybrid?

3. Not positive on this, my belief is that you can't control water weight long term so I wouldn't worry about it

4. You need to get some idea of what you're losing. I usually use my lifts as a guide with this. As long as my main lifts are not suffering I'm assuming most of my weight loss is from fat. But you can also find some way to try and measure body fat.

Hopefully someone a bit more knowledgeable then me will come along so I (and you) can see how accurate my answers are. :)

05-17-2012, 01:19 PM
You are probably looking like a smaller, slightly more defined version of yourself because 3 lbs a week is so fast that you are probably losing way too much muscle mass. You should be eating more calories. I'd aim for a pound a week at the most, but i'm sure the bodybuilders here could give you a more accurate number.

Why don't you work your legs?

05-17-2012, 05:57 PM
You are probably looking like a smaller, slightly more defined version of yourself because 3 lbs a week is so fast that you are probably losing way too much muscle mass. You should be eating more calories. I'd aim for a pound a week at the most, but i'm sure the bodybuilders here could give you a more accurate number.

Why don't you work your legs?

If he just started dieting and restricting calories there is a good chance a bunch of that 6lbs is water weight.

2000 cals for a 220lb guy seems very low to me but it depends on your body. Keep tracking and see how it goes, if it keeps coming off that fast I would bump your cals. I agree that aiming for a lb per week is a good goal.

05-24-2012, 08:39 PM
Thanks for the input guys.

Update: I am currently in the phase of switching over jobs. At my current job, I really knew when I could eat (my body) vs when I was allowed to eat (job) and worked a good schedule. Right now, I am doing part time demolition work and then changing to a new job. Its very difficult to predict when I can eat, let alone eat correctly (different place to eat everyday and no microwave).

When I am out eating, it is nearly impossible for me to count calories. It is mostly random delis and such, and I am unfimiliar w/ portion sizing (when it comes to ounces and such).

While the 6 pounds flew off, Ive beena bout the same. I broke my toe so I cant do cardio, and like stated above been having a difficult time working out an eating schedule. I have still been trying to limit snacking.

I do not do legs because of work solely. When I lift legs, they are always sore. I get paid to work, not lift, so if I cant perform correctly due to sore legs then it will effect my work. Sounds kinda lame, but money comes first (unfortunately).

I am still about 212 or so. I was about 222 give or take early April, and have really been counting calories for a bit shy of a month. Once some things settle down within this month, I will be a bit stricter w/ calorie intake and more cardio. But for the time being, I will try my best and continue my lifting regime until it all blows past (and my foot heals).