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Genon's journey to summer!!!

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Genon
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2004/03/11 00:29:44 (permalink)
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Genon's journey to summer!!!

I'm trying to get cut up for summer... Here's the program I'll follow.

ECA- 1 pill at 7:45am, 1 pill at 3:45pm

Cardio throughout the week:
2x HITT sessions in the morning before breakfast (20mins)
2x Rugby games/practices at 3:30pm
2-3x Gym class (random sport) 12:30pm
4x Weight sessions


Day 1- Biceps/Triceps
3x5 Standing barbell curls
3x8 Standing alternating hammer curls
3x5 Skull crushers
3x8 Rope pulldowns

Day 2- Legs/Abs
3x8 Back squats (this is a light day because I can't have severe DOMS in my legs)
3x12 Weighted situps
3x12 Oblique side bends

Day 3- Chest/Shoulders
3x5 Dips
3x8 Dumbbell press
3x5 Standing military press
3x8 Side lateral raise

Day 4- Back
3x5 Deadlifts
3x8 Close grip chins

My goals? My real only goal is to loose weight and look better. The ECA I think is destroying my apetite I think... So I'm not sure how great my diet is. I'll post up a rough sketch:

7:45am Breakfast (Usually either a small bowl of cheerios, some fruit, or 2 pieces of toast. I have this meal right after my morning cardio session.) Also either milk or juice.

10:15am Something small... Usually a fruit cup and a nutrigrain bar

Noon Sandwich with ham, cheese, lettuce and a small layer of mayo. Usually have a can of juice with this and something else small (ie: fruit, granola bar etc.)

3:30pm I'm usually hungry by this point so I have another small meal. Usually either some toast or another sandwich. Also I have a fruit or vegetable with this and a glass of milk/juice.

5:00pm Another small snack... Maybe 2 carrots.

6:30pm Dinner... This varies but is usually a large meal with some sort of meat, vegetables, and either rice or potatoes.

8:00pm Another snack... These usually vary because it's usually whatever I can find around my house.. Again it's small and usually low cal.

11:00pm Sometimes another sandwich... Sometimes a chicken breast... By this point I'm usually pretty hungry because the ECA is wearing off.

11:30-12 bedtime

Not sure how healthy that diet is... It's hard for me to eat to to healthy as my family are not health nuts. It's easy for me to bulk but finding cutting food is much harder. Think this is descent for a few months?
#1

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    TeMpTeD
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    RE: Genon's journey to summer!!! 2004/03/11 01:53:36 (permalink)
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    I have just set up a cutting diet myself, and would say that your first meal of the day is poor - cheerios sound harmless but full of sugar and other crap. I would have oatmeal here if you can stomach it - this sets you up for the day an absolute treat. If you want to keep the muscle you have then you will need protein throughout the day - so you could do with some at your first meal. This may be in the form of a protein shake like I do, or egg whites like a lot here seem to.

    10am is a good time to have your next meal - try to get some protein in here. Nutrigrain bars are complete crap, so I would advise getting rid of those.

    12pm If you have bread I would highly recommend getting yourself into wholemeal bread. Ham is good but if your going to have cheese then go easy on the stuff because it is very high in fat, and I would argue it is not worth the amount of protein it contains for the amount of fat (low fat cheese would be ok, although can be expensive).
    Try to go easy on mayo, if you can get very low fat stuff that would be much better.


    3.30pm might not be a good idea to always have sandwiches - perhaps a small helping of pasta with something for protein, maybe tuna or chicken.

    5pm I would scrap this myself and move dinner to here, but I appreciate if your family eat at a particular time so this is your call.

    6.30pm This seems good, just ensure you get yourself some protein in here.

    After your dinner you may get some varied opinions - some say not to eat carbs after this time etc. I would definately recommend you get some protein sometime before you go to bed.

    It can be a pain in the ass when your family is not into eating the right stuff. I have that exact problem when I am at my g/f's house. Fortunately my mum is really helpful and gets everything I ask her for. With it being just me and her we just eat our own things. With a house full of people I can see how it is difficult. You seem to be eating at good intervals which is a good start, its just changing your meals to ensure they are relatively clean.

    The last thing which you make no mention of is pre and post workout meals, these are essential in building and maitaining muscle (although while cutting there won't be much building going on). You need to get some complex carbs and protein about an hour before you workout, and then some simple carbs and protein immediately after you workout (maybe whey and dextrose).

    Hopefully this will help, and others will add to what I have said, and make other suggestions where I am wrong.
    #2
    Genon
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    RE: Genon's journey to summer!!! 2004/03/11 02:00:15 (permalink)
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    I understand that my diet isn't what it should be... But it's very difficult when the people buying my food are not very supportive in my eating habits. I don't want to eat much pasta, as it is high in carbs. I think at night I'll throw in a chicken breast and remove the sadnwich. Maybe in the morning I'll have some brown toats and a shake. Otherwise some Bran flakes or something... I'll get my breakfast meal more energizing heh. Thanks for the comments... But like I said it's very difficult, I'll see what I can do this week though.
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    TeMpTeD
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    RE: Genon's journey to summer!!! 2004/03/11 02:06:58 (permalink)
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    Sure is difficult dude, I get **** from my g/f's mum with regards to what I eat. It gets right on my tits, but I live with it because I am determined to look better. You sound like you have got yourself in the right frame of mind, its just getting it all happening. It took me a month to get all the right kind of foods into my house, its not easy. Pasta is high in carbs, but you need some carbs during the day, and eating a lot of bread probably isn't the best way. You'll get there bro, its hard work at first, but once you get into it you will wonder why you never did it sooner!!

    Let us know how you get on.
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    Yib
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    RE: Genon's journey to summer!!! 2004/03/11 03:53:53 (permalink)
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    uhhh...i also get alot of crap from the mother and the stepfather...they try to give me facts about what and how im eating is bad bad bad....and some dont even make sense, but to someone with not much knowledge will believe it....anyways my point is, just try ur best to eat a good clean diet...anyways ill be taking a look at this journal, want to no how u'll turn out for the summer.....
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    Genon
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    RE: Genon's journey to summer!!! 2004/03/11 04:15:08 (permalink)
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    Thx =]

    Atleast I convinced them not to order pizza tonight! I bargained em down to chinese food... heh.
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    TeMpTeD
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    RE: Genon's journey to summer!!! 2004/03/11 13:31:35 (permalink)
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    Even if your family order junk like that you are not forced to eat it. Can't you make yourself something clean. Surely they will thank you because whoever foots the bill is saving some money.
    #7
    TeMpTeD
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    RE: Genon's journey to summer!!! 2004/03/17 12:22:10 (permalink)
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    Hows it going old son?
    #8
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