A Training Program

B

Brett184

0
Hey Everyone (Newbie Here),
I am 25 years old about 5'9" and weight about 177lbs.
I use to be in very good shape in my early 20's and now since I work full time and am married it has seemed to fall off a bit I've gained weight and put on a a very unflattering keg on my belly.
I was wondering what I need to do in order to get back to the ways I use to be. 5'9" 161 and very slender, definded.
I have a workout Routine in mind:

Monday - Chest, Shoulders, Biceps, Back
Tuesday - Squats, Leg Ext., Leg Curls, Lunges, Calf Raises
Wednesday - Cardio Stretching
Thursday - Chest, Shoulders, Triceps, Back
Friday - Leg Press, Leg Ext, Leg Curls, Calf Raises
Saturday - Cardio Stretching
Sunday - Recovery day

The only thing I'd like alittle help on is my diet what I should be eating and what I should try to stay away from?
Breakfast - 2 eggs, 1 piece plain white toast
Lunch - Ice Glacier Salad, Skinless Chicken Breast Grilled
Snack - Morning - Plain popcorn, afternoon - Nothing
Dinner - ? help me out?

Any help that is given will be greatly appreciated.
Thanks Again
 
Training Program

Well that was rather vague of a reply there?
I know to stay away from Fatty foods, unless you are taking good fats(Nuts, Natural Oils..)
 
Throw some protein powder in there for a protein boost.

for dinner , I normally have something like this

4 oz meat (steak, chicken, or pork
Salad with fat free italian dressing
green beans or corn
a baked potato (I know, don't jump me for that, its starch and creates insulin, but I gotta have it)
2 pieces of wheat bread with lowfat spread

off the top of my head, its around 750 calories for that dinner
 
with your lifting routine, I highly HIGHLY recommend the protein powder, and extra 40-60 grams a day of protein with your schedule will do wonders.

Your training schedule looks solid. Be careful not to go into overtraining though. If it seems to be too much, go to a 3 day split with a day rest inbetween.
 
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I'm not trying to do too much with my weight lifting just want to gain my muscle back I lost and get my foundation and then strip away the fat hiding over the top of it and maintain.
 
Thanks for the help Allen,
I did notice my routine was alittle overboard. But I'll try it for a few months and see how I feel and may switch it up to

Monday - Upper
Tuesday - Cardio
Wednesday - Lower
Thursday - Light Cardio
Friday - Upper
Saturday - Cardio
Sunday - Rest
 
Heres what I do with mine. Keep in mind, Im not trying to build muscle, Im just trying to maintain while I burn excess fat.

Monday - chest, tris, shoulders, cardio
tuesday - back, biceps, lower back, abs, cardio
wednesday - cardio only
thursday off
friday - workout 1
saturday - workout 2
sunday cardio

Im one of the rare people in the world (at least it seems that way hehe) that love cardio. Its my favorite part of my workout. I don't know why, but it is.
 
I'm right there with ya Allen. I love Cardio too. I use to get up at about 5:00AM and do cardio on my elliptical machine in my basement for about 20-30 minutes every morning.
I feel it's the most important part of toning up and firming up those muscles.
Gotta lose the fat if you wanna see the muscle.
 
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