urbancowboy6221
New member
I am a 24 yr old male weighing in at 205lbs. 5ft7in. My goal weight is 170-180 that was what I was in the military at 12% body fat (lift a lot). I have worked out since I was 15 years old until I got out of the military for about 6 months and gained a lot of weight you know the rest..... anyways can people give me tips on my diet and workout plan here and give me feedback. Just one note, I eat everything but salad!
Daily food intake: 1500-1800 calories Around 60-80oz of water
1 cheat day on the weekend
Meal 1: 2 whole eggs 1 egg white
Pb toast
Cup of cherios sometimes with skim milk
Meal 2 : 1 piece of fruit
15-30 planters mixed nuts.
Meal 3: Sandwich on whole wheat turkey, roast beef or peanut butter
Frito Lays potato chips made with sunflower oil (healthy fats but salty)
Meal 4: Peanuts or fruit or mult-grain crackers small serving
Meal 5: meat (4-6oz)
carb (small serving)
veggie 1 cup
Workout plan: 4-5 hours exercise weekly I also walk to work 5-10 min each way at 4.0mph pace
All walks are 4.0mph pace or more
Monday: Wake up 5:15am 30 min of cardio steady state intervals jogging or HIIT sometimes
Lunch: Lift for 30 minutes Chest & tris, abs or full body workout
Walk 30-40 minutes after dinner
Tuesday:Walk/jog 30-40 minutes after dinner
Wednesday: Repeat full Monday routine with Back and Bi's instead or full body workout.
Thursday: 30-40 minutes after dinner walk
Friday: Repeat Monday routine with Shoulder's and Leg's or full body workout
Daily food intake: 1500-1800 calories Around 60-80oz of water
1 cheat day on the weekend
Meal 1: 2 whole eggs 1 egg white
Pb toast
Cup of cherios sometimes with skim milk
Meal 2 : 1 piece of fruit
15-30 planters mixed nuts.
Meal 3: Sandwich on whole wheat turkey, roast beef or peanut butter
Frito Lays potato chips made with sunflower oil (healthy fats but salty)
Meal 4: Peanuts or fruit or mult-grain crackers small serving
Meal 5: meat (4-6oz)
carb (small serving)
veggie 1 cup
Workout plan: 4-5 hours exercise weekly I also walk to work 5-10 min each way at 4.0mph pace
All walks are 4.0mph pace or more
Monday: Wake up 5:15am 30 min of cardio steady state intervals jogging or HIIT sometimes
Lunch: Lift for 30 minutes Chest & tris, abs or full body workout
Walk 30-40 minutes after dinner
Tuesday:Walk/jog 30-40 minutes after dinner
Wednesday: Repeat full Monday routine with Back and Bi's instead or full body workout.
Thursday: 30-40 minutes after dinner walk
Friday: Repeat Monday routine with Shoulder's and Leg's or full body workout
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