Hey guys,
Could you please take a look at my nutrition and workout plan, I would appreciate your point of view.
I am 34 male, weight 184 pounds, height 6 ft, waist 39 in. I only have few muscles but quite a big fat belly. My primary goal is to get rid of the belly (minus 10 in would be fine) and as a next step put on some muscles (my plan is to gain 15-20 pounds of lean mass within 1 year – is that real?)
As for nutrition , my daily intake is around 2100 cal. I am eating 6 meals a day consisting of poultry ham, chicken breasts, occasionally beef/game, fishes, home made wholegrain bread, olive oil, 1 pound of veggies, 1 fruit in the morning or before workout, yoghurt, cheese, oats, nuts etc. and drink 6 pints of pure water. I am trying to avoid candies and sugar in any form. I also try to minimize the carbs in 2 last meals (I usually eat a fish or chicken breasts with olive oil and some veggies 2-3 hours prior to sleeping).
So overall my daily intake of proteins is 120-130 grams, carbs 200-220 g and lipids 70g.
As for workout, I do weightlifting 3 times a week, 10-12 reps with 60-70 percent of max load and focusing on whole body. My cardio consist of swimming (slow to moderate intensity, 60 minutes twice a week in the morning), brisk walking (60 minutes twice a week) and biking (60 minutes once a week). This is what I am doing since the end of the April.
I have a couple of questions:
• Am I eating enough, if not, what kind of food would you recommend to add as I think I already have a lot of proteins
• Is it better to start with losing belly or gaining muscles (I know I can’t do both at the same time)
• Is there a risk of losing a lot of muscles before getting rid of belly? I would like to have a 6-pack but I’d like also to avoid my arms and legs looking like skin&bone…
• How long do you think it will take before I lose 10 inches?
• Do you think I should add some HIIT? Right now I don’t feel ready for this and My main concern is to avoid the injuries at all costs
• Do you think my strategy is OK?
Thanks to everyone.
Could you please take a look at my nutrition and workout plan, I would appreciate your point of view.
I am 34 male, weight 184 pounds, height 6 ft, waist 39 in. I only have few muscles but quite a big fat belly. My primary goal is to get rid of the belly (minus 10 in would be fine) and as a next step put on some muscles (my plan is to gain 15-20 pounds of lean mass within 1 year – is that real?)
As for nutrition , my daily intake is around 2100 cal. I am eating 6 meals a day consisting of poultry ham, chicken breasts, occasionally beef/game, fishes, home made wholegrain bread, olive oil, 1 pound of veggies, 1 fruit in the morning or before workout, yoghurt, cheese, oats, nuts etc. and drink 6 pints of pure water. I am trying to avoid candies and sugar in any form. I also try to minimize the carbs in 2 last meals (I usually eat a fish or chicken breasts with olive oil and some veggies 2-3 hours prior to sleeping).
So overall my daily intake of proteins is 120-130 grams, carbs 200-220 g and lipids 70g.
As for workout, I do weightlifting 3 times a week, 10-12 reps with 60-70 percent of max load and focusing on whole body. My cardio consist of swimming (slow to moderate intensity, 60 minutes twice a week in the morning), brisk walking (60 minutes twice a week) and biking (60 minutes once a week). This is what I am doing since the end of the April.
I have a couple of questions:
• Am I eating enough, if not, what kind of food would you recommend to add as I think I already have a lot of proteins
• Is it better to start with losing belly or gaining muscles (I know I can’t do both at the same time)
• Is there a risk of losing a lot of muscles before getting rid of belly? I would like to have a 6-pack but I’d like also to avoid my arms and legs looking like skin&bone…
• How long do you think it will take before I lose 10 inches?
• Do you think I should add some HIIT? Right now I don’t feel ready for this and My main concern is to avoid the injuries at all costs
• Do you think my strategy is OK?
Thanks to everyone.
