Hi my name is Erick
Age : 18
Weight : 194lb
Height : 5'8"
Body Fat : 27.5%
BMI : 28
Those measures were taken by my doctor 4 months ago, minimums changes happened ( for good ) by now, like more muscle.
I used to be 224lb one year ago, i lost 'em with a doctor ( too expensive ) and just walking every day but stop "dieting" and loosing weight ( i've never gained weight since i stop my doctor program a year ago ) now im 193 but want to reach my goal of 175 ~ 180 and gain some muscle.
After doing a lot of research in this and others forums i want to show this program and ask for advice about it.This include diet and exercise.:
First this is my diet
Breakfast
One cup of oats
Two pieces of whole wheat toast
All natural peanut butter
Glass of skim milk
OR
One cup of Kashi GoLean cereal
Skim milk
One piece of fruit
Mid-morning
One can of tuna
OR
Three slices of deli turkey breast
Lunch
Turkey wrap with:
Spinach
Fat free cream cheese
Salsa
Whole wheat tortilla
OR
Turkey sandwich with:
Whole wheat bread
Lettuce
Tomato
Onion
Mustard
Miracle Whip Lite
Mid-afternoon
Smoothie with:
FF yogurt
FF milk
Frozen berries
Whey protein
Dinner
Grilled chicken breast or fish
Brown rice
Steamed vegetables
Pre-bed
Peanut butter and honey sandwich
OR
Handful mixed nuts
Sliced turkey
then my exercise program is this:
Day 1 : 1 Hour of spinning + Chest + Biceps
Day 2 : 30 Minutes of cardio + Back + Triceps
Day 3 : 1 Hour of spinning + Legs + Shoulders
Day 4 : 30 minutes of cardio + Chest + Biceps
Day 5 : 1 Hour of spinning + Back + Triceps
For supplements
Please recommend me a whey protein if i really need one ( i included one in my diet as you can see)
and Im also taking Nutrex Lipo6 fat burner
I will be starting this diet as soon as it get approved by this forum members
Age : 18
Weight : 194lb
Height : 5'8"
Body Fat : 27.5%
BMI : 28
Those measures were taken by my doctor 4 months ago, minimums changes happened ( for good ) by now, like more muscle.
I used to be 224lb one year ago, i lost 'em with a doctor ( too expensive ) and just walking every day but stop "dieting" and loosing weight ( i've never gained weight since i stop my doctor program a year ago ) now im 193 but want to reach my goal of 175 ~ 180 and gain some muscle.
After doing a lot of research in this and others forums i want to show this program and ask for advice about it.This include diet and exercise.:
First this is my diet
Breakfast
One cup of oats
Two pieces of whole wheat toast
All natural peanut butter
Glass of skim milk
OR
One cup of Kashi GoLean cereal
Skim milk
One piece of fruit
Mid-morning
One can of tuna
OR
Three slices of deli turkey breast
Lunch
Turkey wrap with:
Spinach
Fat free cream cheese
Salsa
Whole wheat tortilla
OR
Turkey sandwich with:
Whole wheat bread
Lettuce
Tomato
Onion
Mustard
Miracle Whip Lite
Mid-afternoon
Smoothie with:
FF yogurt
FF milk
Frozen berries
Whey protein
Dinner
Grilled chicken breast or fish
Brown rice
Steamed vegetables
Pre-bed
Peanut butter and honey sandwich
OR
Handful mixed nuts
Sliced turkey
then my exercise program is this:
Day 1 : 1 Hour of spinning + Chest + Biceps
Day 2 : 30 Minutes of cardio + Back + Triceps
Day 3 : 1 Hour of spinning + Legs + Shoulders
Day 4 : 30 minutes of cardio + Chest + Biceps
Day 5 : 1 Hour of spinning + Back + Triceps
For supplements
Please recommend me a whey protein if i really need one ( i included one in my diet as you can see)
and Im also taking Nutrex Lipo6 fat burner
I will be starting this diet as soon as it get approved by this forum members
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