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Sin
04-25-2005, 05:49 PM
Hi,
Below you will find my diet and workout plan that I created, which i intend to follow to reach my goals. Now, although i do have some moderate experience in working out and eating based on a restricted diet, i'm still quite a rookie in the world of BBing.

Please, if anyone has any comments/feedback/suggestions, feel free to let me know- i'm very eager to learn from you guys (and girls) how I could improve to achieve my goals. So pop in and throw me some :spam: !!!

My Stats
(as of April 25th)
Age: 15
Weight: 150lbs
Height: 5'7
Pics: I've posted a thread showing my pics if any of you are interested in where i'm at right now. It'll give an indication of my bodyfat % and amount of muscle i have. If you want me to repost them here or add any more, let me konw.

My Goal
My goal is the common thing i'm sure you all hear: I want to cut down the bodyfat% and increase lean body mass to look lean with enough muscle. I'm not interested ATM in looking HUGE and bulking lots of muscle, i'd rather focus on cutting the fat, and building any newbie muscle while doing so. My ideal image that i'm working towards to apear lean and defined.
Goal Weight: 140lbs

Workout Plan
Monday: Upper Body workout early in the morning consists of:
-delts
-biceps
-triceps
-abdominals
Cardio after school in the afternoon.

Tuesday: Cardio in morning on empty stomach (running)
Cardio in the afternoon (additional HIIT or sports such as competetive badminton, hockey, or basketball)

Wednesday: Lower body workout early in the morning:
-hamstrings
-quads
-(dont want to do calves)
-lower abdominals
-back

Thursday: Cardio in the morning on empty stomach
Cardio in the afternoon (same as Tuesdays)

Friday: Upper body workout (same as monday) in morning
Abdominals workout and probably sports in the evening.

Saturday: REST day (also my cheat day in diet plan)

Sunday: Lower body in the morning
*something at night if i feel like it

Diet Plan

Meal Protein/Carbs/Fat/ Calories
MEAL 1

-3 Egg whites 14 1 0 66
-1 cup 1% milk 9.2 15 2.6 124
-1 fruit 1.2 27.6 0.5 108.56
-2 fish caps.0 0 2 18

Totals: 24.4 43.8 15.7 414.1

MEAL 2
-1 fat-free yogurt 4 / 10 / 0 / 60
-1 orange 1 / 15.4 / 0.1 / 61.5

Totals: 5 / 25.4 / 0.1 / 122.5

MEAL 3
-1 tuna 27 1 0.5 115
-1/2 cup ctg cheese 15 8 1 100
-V8 juice 2 12 0 70

Totals: 44 21 1.5 273.5

MEAL 4
-protein 27 1 0.5 115
-1 tsp. creatine 0 0 0 0
-1% milk 9.2 15 2.6 124

Totals: 36.2 16 3.1 236.7

MEAL 5
****Cannot Control*****

Total: - - - <500

MEAL 6
1 multi-vitamin 0 0 0 0
2 fish oil caps 0 0 2 18
1 cup of 1% milk 9.2 15 2.6 124
400iu Vitamin E (Synthetic) 0 0 0 0

Totals: 9.2 15 4.6 138.2


Totals: 118.8 121 14.4 1589
238.2 46.7% 47.6% 5.7%

*assume that caloric intake for meal 5 will be equal or under to 500- most likely an increase in amount of fat intake @ meal 5
* 1-2 cheat days will be allowed

So there's my plan, please tell me what you guys think, i'll be posting my results each day. Thnx!

Sin
04-26-2005, 03:06 PM
Tuesday, April 26, 2005

Diet
Meal 1: 4 egg whites, 1 cup 1% milk
Meal 2: Orange
Meal 3: 1 non-fat yogurt, 1 waterpacked tuna, 1/2 cup cottage cheese, 1 can of V8 juice
Meal 4: 1 cup 1% milk, 1 scoop whey protein, 5mg creatine, 1/2 cup ctg chs
Meal 5:
Meal 6:

Workout
10 min cardio running
light ab workout

Comments
First real day into my plan, i didnt wake up early enough to do my early morning cardio, and i was overall tired throughout the day so i didnt feel like doing a full cardio afterschool or intense training. I ate well today but training was weak, i'll train harder tomorrow.

Canadian Crippler
11-18-2005, 04:08 PM
When the hell did you take creatine and whey?

SW
11-18-2005, 04:24 PM
You took sin's name.

Good luck with your plans though. It's very useful to keep a close watch on your diet, like you're doing. Keep it up and you should see results.

Zearoth
12-06-2005, 02:28 PM
Where's your chest and back work?

Canadian Crippler
12-06-2005, 03:12 PM
Z-f0 returns!!!

Sin
12-06-2005, 09:21 PM
eww... now u kids are gonna raid my abandonned journal. i'll make a new one soon.