TopQuark1028
11-15-2006, 06:48 PM
Hey everyone, I just got back into going to the gym about 2 months ago and I really wanna slim down because I know i have some muscle under all my fun flab haha.
A little background:
I use to be huge into the gym but I took about 7 months off (girlfriends will do this to you if you're not careful haha) and Now I've been back hitting the place pretty hard. I'm 5'7" 185lbs
I currently do 6 days a week of 30 minute HIIT and I life 4 of these 6 days. My gym is limited and I have a quasi mild knee energy so I don't do legs very much.
Lifting:
for bench I'm at about a 210 max and do a 4 set routine of 10,8,6,4 reps increasing weight obviously as I go up.
deadlift I'm at ~275 and do 3 sets because after those 3 I can't even think about more
Squats I'm at a really laughable 225 and barely doing that much.
Supplements:
I take a multivitamin, xenadrine EFX twice a day (morning and like 5ish), Green tea extract (about 300mg), and I have 4 amino fuel pills with each meal (5g protein will all the major amino acids in it).
Diet:
I have a 200 calorie breakfast every day at 9:30 of which is ~15g protein and the rest carbs
Lunch:
at about noon I eat lunch and usually have a spinach salad, 3 hard boiled eggs, and some sort of lunch special they have (chicken breast w/ pasta, gyro, fish, it varies) but all in all i'd say it was ~650 calories (I don't eat to big of a portion if it's a fattier thing)
3pm
At this time I usually have a protein shake that has about 25g of protein and I think it's 210 calories or something.
Dinner (8pm ish):
For dinner I usually have a lean cuisine meal which totals about 300-350 calories.
(I goto the gym at about 6pm)
So this sounds all good so far but here comes the bad part: I'm a mild alcoholic and end up going out about 5 nights a week and having about 5-10 low carb or light beers/shots a night. (5ish on weekdays and 10ish on weekends)
so with that included I consume on average about 1800-2000 calories a day. And on top of this I'm also a smoker :(
There it is tear me apart guys haha.
A little background:
I use to be huge into the gym but I took about 7 months off (girlfriends will do this to you if you're not careful haha) and Now I've been back hitting the place pretty hard. I'm 5'7" 185lbs
I currently do 6 days a week of 30 minute HIIT and I life 4 of these 6 days. My gym is limited and I have a quasi mild knee energy so I don't do legs very much.
Lifting:
for bench I'm at about a 210 max and do a 4 set routine of 10,8,6,4 reps increasing weight obviously as I go up.
deadlift I'm at ~275 and do 3 sets because after those 3 I can't even think about more
Squats I'm at a really laughable 225 and barely doing that much.
Supplements:
I take a multivitamin, xenadrine EFX twice a day (morning and like 5ish), Green tea extract (about 300mg), and I have 4 amino fuel pills with each meal (5g protein will all the major amino acids in it).
Diet:
I have a 200 calorie breakfast every day at 9:30 of which is ~15g protein and the rest carbs
Lunch:
at about noon I eat lunch and usually have a spinach salad, 3 hard boiled eggs, and some sort of lunch special they have (chicken breast w/ pasta, gyro, fish, it varies) but all in all i'd say it was ~650 calories (I don't eat to big of a portion if it's a fattier thing)
3pm
At this time I usually have a protein shake that has about 25g of protein and I think it's 210 calories or something.
Dinner (8pm ish):
For dinner I usually have a lean cuisine meal which totals about 300-350 calories.
(I goto the gym at about 6pm)
So this sounds all good so far but here comes the bad part: I'm a mild alcoholic and end up going out about 5 nights a week and having about 5-10 low carb or light beers/shots a night. (5ish on weekdays and 10ish on weekends)
so with that included I consume on average about 1800-2000 calories a day. And on top of this I'm also a smoker :(
There it is tear me apart guys haha.