Am I on the right track? Pics, meal plan included.

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karl78

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I just started eating right and exercising and I want to know if I am on the right track.
Here are pics from this weekend...

My main goal is to cut the fat so I can feel confident with no shirt this summer. Having muscles is a number 2 priority for me right now.
Here's a typical day of what I eat...
7:30 - Whole wheat natural hot cereal w/ cinnamon and splenda/1 Orange
9:30 - Natural PB sandwich on whole wheat/Skim milk
12:30 - Grilled Chicken breast (sometimes with whole wheat bread)/Cottage Cheese (1 percent lowfat)/Skim milk
3:30 - Fruit (honeydew, cantalope, red grapes)/Skim milk
6:30 - Steak (usually eye of round)/Organic salad w/ organic dressing/Vegetables (a different one everyday)
Bedtime - Cottage Cheese

...and I drink my 8 glasses of water and no soda.

Exercising...

Mon/Wed/Fri I run, 20 mins, uneven terrain
Tue/Thu/Sat I lift...
Bench press - 3 sets/5 reps
Curls - 3 sets/5 reps
Situps - 10
Sideways situps? (sorry dont know the term) - 10
Laterals - 3 sets/3 reps
Butterflys - 3 sets/5 reps
Lower ab lifts - 10
Crunches - 10
Sideways crunches - 10
Pushups - 10
Squats - 3 sets/5 reps
Dips - 3 sets/5 reps

I plan to step up my workout every 2 weeks (i.e. more weight, more distance running)
Well....will this work? I know its only been about 2 weeks but I see improvement already.
 
karl78 said:
I know its only been about 2 weeks but I see improvement already.
Click to expand...
looks like you answered your own question right there. :D

does that cereal in the morning have a good source of protein in it? if not, might want to add some protein to that meal. ;)
 
That looks good, just a bit of protien in the am as pointed out.

How big are these glasses of water, 8oz=bad, 12oz=better, 16oz=best, look at the oz's you drink, shoot for over 100oz a day.

With the sets and reps your doing I would imagine your lifting a heavier weight. Like 85% of your one rep max (200 max bench press and your lifting 170). If your not trying to pack on muscle maybe you should drop the weight and up the reps, you'll still build muscle. You'll build it in a different way, this way you'll inact your type 1 muscle type push your type 2 A&B muscle beyond thier limits, making you stronger, but not alot bigger. Using the example of ORM, drop do 25 to 40% of you ORM. To start with, increase as you feel comfortable, up 100% of your ORM.

Now start at the lower end of you ORM, closer to 25 or 35%, this way you get a gauge of where you can truely start. As your lifting you get this in your head as you pass 15 reps, "man this is easy" as you come to rep 21 your now thinking "man this has gotten heavy" and by the end of the fourth set of twenty five you thinking "what the, it's only 70lbs" as you struggle to finish. Use this example for all your exercises, 3 body groups each workout, 2 different exercise for each group, 4 sets of each exercise and 25 reps for each set. KEEP THE WEIGHT LOW TO START.

You won't get bigger but you will get more muscle and alot stronger. Enjoy.
 
Last edited:
getgoin said:
How big are these glasses of water, 8oz=bad, 12oz=better, 16oz=best, look at the oz's you drink, shoot for over 100oz a day.
Click to expand...
20oz bottles, on a bad day 4, good day about 6.

And thanks for the tips getgoin...I will definately try that.
:)
 
Also what if I can't make 4 sets of 25...for example push ups...Should I just max out as much as I can or lower the reps?
 
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