Pyramid meal plan

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Pyramidutrition

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Pyramid diet

I have been using many methods of gaining muscle and burning fat...This is one of my basic meal plans I have been following for several weeks. It seems to be effective and I have lost a couple lbs a week for the past couple weeks, and have been gaining some muscle.

I take alot of garlic because of it helps support cardiovascular health in general and also if alot is taken it can act as a good anabolic agent.

I started at 190lbs 5,10 34inch waist and in TWO weeks have gone down to 183 31inch waist.

I dont watch fat grams because I make sure all foods I eat are low fat..low or no saturated fat...and if they have fat they are healthy fats such as omega6 and omega-3 found in fish.

Meal plan is as follows since 2/21/05 :


7am: Protien Shake w/fat-free milk (52 grams protien 300cal) +Multivitamin

8AM: Thermogenic Supplement

10am: Sandwich(all low fat/fat free ingredients) (22 grams protien 300cal)

12pm: 2 Yogurt (12 grams protien 300cal) + 1.5grams garlic Supplement

1pm: Thermogenic Supplement

2pm: 4oz Steamed Salmon w/steamed broccoli/cauliflower/carrots +multivitamin (35grams protien 500cal)

4pm: Sandwich (all low fat/fat free ingredients) (22 grams protien 300cal)

6pm: Yogurt/Bread (24grams protien 570cal)

8pm: Protien Shake w/fat-free milk +1.5 gram garlic supplement
(52 grams protien 300cal)

TOTAL PROTIEN: 216 GRAMS

TOTAL CALORIES: 2540 CALORIES

EXERCISE:

BACK (GOOD MORNINGs) 60Lbs-5 Sets-8 reps 30sec rest-time

REST 1 MIN...

LEGS (Squat Jump) 60lbs-3 sets-6 reps 30sec rest-time
 
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Goals

I would like to try to stay at about 180lbs decrease bodyfat at least below 10% and gain muscle after that. I am gona be using free weights as a basic exercise equipment. I will try to do cardio at least 3 times a week, that is where i get lazy all the time. Goal is to EAT NO FAST FOOD FOR AT LEAST HALF A YEAR STRAIGHT...probably gona be impossible but Ill try not to. I wana remain eating by the food pyramid guidelines and stick with that in order to achieve my goal. Hopefully it will take no more than 2 months...
 
It's great that you have found something that really works for you. Sometimes that is the biggest challenge. Keep up the great work and congrats on the weight loss!!! :)
 
8am: Protien Shake (52grams protien) (300cal)

11am:Thermogenic

1pm: Salmon w/steamed veggies and bread (32grams protien) (470cal)
+Multivitamin+garlic supplement

2pm: Creatine 5grams

3pm: Protien Shake +2bananas (52grams protien) (300cal)

6pm: Sandwich (Fat Free/Lowfat Ingredients) (22grams protien) (300cal)


8pm: Subway footlong plus 2 bags chips (52 grams protien) (1000cal)+Multivitamin+Garlic supplement

TOTAL CAL: 2370cal

TOTAL PROTIEN: 210grams



WORKOUT:

BACK/BICEP: Rows-45lbs-5set-6rep 20sec rest-time

2min rest...

BICEP: Concentration Curl-25lbs-5set-6rep 20sec rest-time

2min rest...

FOREARM: Wrist Curl-25lbs-3set-10reps 30sec rest-time
 
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8am: Protien Shake (52 grams Protien) (300cal)+multivitamin+garlic supplement

11am: Protien Shake (52 grams Protien) (300cal)

12pm: Thermogenic+5grams creatine

1pm: Steamed Salmon w/veggies and bread (32grams protien) (470cal)

3pm:Thermogenic

4pm: Lite Cardio

6pm: Subway footlong 2 bags chips (52grams protien) (1000cal)+multivitamin+garlic supplement

TOTAL CALORIES: 2070

PROTIEN: 188


WORKOUT:

CHEST: Benchpress [All sets until failure]

185lbsx10reps 1min rest...*
195lbsx6reps 1min rest...
205lbsx3reps 1min rest...

2min rest...

135lbsx10reps 1min rest...+
135lbsx9reps 1min rest...
135lbsx5reps 1min rest...
135lbsx5reps 1min rest...

*Reverse Pyramid w/ lbs
+Pyramid w/ reps
 
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6am: Protien Shake (52grams Protien) (300cal)+multivitamin+garlic supplement

8am: Protien Shake (52grams Protien) (300ca)

10am: 5grams creatine+thermogenic

11am: Steamed Salmon w/ steamed veggies and bread (32grams protien) (470cal)

12pm: Thermogenic

2pm: Steamed Salmon w/ steamed veggies and bread+multivitamin+garlic supplement (32grams protien) (470cal)

6pm: Protien Shake (52grams protien) (300cal)

7pm: Subway w/chips (26grams protien) (500cal)

9pm: Sushi (12grams protien) (200ca)

11pm: Subway w/chips (26grams protien) (500cal)

too much food! that's what a small session with friends will do... :eek:

CALORIES: 3040

PROTIEN: 232


Workout:

Tricep: Pullover 35lbs-3set-10rep 20sec rest-time...

2min rest...

Shoulder: Lying Overhead Dumbell Raise 15lbs-3set-6reps 30sec rest-time

1min rest...

12lbs-2set-6reps 30sec rest-time
 
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Well diet looks good to me but the workouts seem a little odd for my tastes.Why do you only do a couple body parts in a day? In my opinion it would be better just to do the whole upper body in a day. Say for like when you do tri's, shoulders for one day and the day before you do chest. The tris play a good part in your chest workout, so it could present some problems. I dont know lol, everything looked perfect to me but the workouts. Good luck to you, looks like your doing well so far.
 
Well what has worked for me since I was in high school was to always do a compound multi joint exercise such as a benchpress which works mainly the chest, but it also hits a bit of the shoulders, and the triceps. For me this small workout on those indivdual muscles the day before acts like a warmup for the next day when I hit them individually. This has worked for me so I have been incorporating this method onto my workouts once or twice a year. Or when I am just starting out like now, since i been lazy and eating fast food for like past 6 months in a row!!!
 
7am: Protien Shake (52grams Protien) (300cal)+multivitamin+garlic supplement

10am: Thermogenic ...HIIT 10min workout (no rest)

11am: Steamed Salmon w/veggies and bread (32grams protien) (470cal)

1pm: 1/2 cup Chickpeas w/bread and 2 Special K bars (20grams protien) (500cal)

4pm: 4 Special K Bars w/bread (16grams protien) (540cal)

7pm: Protien Shake (52 grams protien) (300cal)+multivitamin+garlic supplement

TOTAL CALORIES: 2110

PROTIEN: 172
 
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8am: Protien Shake (52 grams protien) (300cal)+multivitamin+garlic supplement

11am: Salmon w/veggies and bread (28grams protien) (380cal)

12am:5grams Creatine

2pm: Protien Shake (52grams protien) (300cal)+multivitamin+garlic supplement

3pm: 5grams creatine

5pm: Sandwich and steamed veggies +1.5 grams glucosamine chondrotin sulfate*+garlic supplement (300cal) (22grams protien)

7pm: Protien Shake (52grams protien) (300cal)

*I decided I am going to supplement glucosamine into my diet just in case my joints decide to start messn up...ya never know...

WORKOUT:

BICEPS: EZ Bar Curl (Closegrip) 50lbs-5set-6rep 1min rest...

1min rest...

EZ Bar Curl (Widegrip) 50lbs-3set-6rep 1min rest...

2 min rest...

Concentration Curl 25lbs-2set-6rep 1min rest...

1min rest...

FOREARM: Reverse Wrist Curl 12lbs-3set-8rep 1min rest...

1min rest...

Wrist Curl 25lbs-3set-10rep 1min rest...

1min rest...

Behind Back Wrist Curls 12lbs-3set-10rep (No Rest)
 
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6am: Protien Shake (52 grams protien) (300cal)+1.5gram glucosamine+1.5grams garlic supplement

9am: Thermogenic

10am: Salmon w/veggies and bread (32grams protien) (470cal)+multivitamin+garlic supplement+5grams creatine

12pm: Protien Shake (52 grams protien) (300cal)+garlic supplement

2pm: Chicken breast w/kasha and bread (30grams protien) (850cal)

4pm: Protien Shake (52grams protien) (300cal)

8pm: Protien Shake (72grams protien) (400cal)+garlic supplement

10pm: 2 Yogurt+ 4Pancakes w/honey (20grams protien) (900cal)
I reeely had the munchies...

PROTIEN 258

CALORIES 3520

WORKOUT:

LEGS: Squat: 110lbs-4set-6rep 1min rest...*

*Dont have use of squat rack so I have to hold bar with hands in front of me similar as in deadlift, keeping back straight.

CHEST:


Benchpress(CloseGrip)135lbs-1set-8reps

1min rest...

Benchpress(CloseGrip) 155lbs-3sets-8reps 1min rest...

1min rest...

Benchpress(Incline) 135lbs-2set-5rep 1min rest...

1min rest...

Benchpress(Incline) 125lbs-2set-5reps 1min rest...
 
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you must be a professional :D hehe. What a thorough workout plan. Way to go! Do you do all this workout at home or at gym? How many times do you do cardio per week? So your target is gaining more muscles and lowering body fat?
 
lol, your funny...

Well I dont have money to go to the gym so I have a EZ bar, regular
bar,tricep bar, and two dumbells which plates attach to.... and about 200lbs(non-olympic) of plates in my room(its a mess). I go to a friends house who is also broke, but, has a bench(Olympic) in his basement, which we use to workout chest 1-2 times a week.

I find that a gym, while having much more equipment, is something that I need to supplement into my training when free-weights just will not do anymore as the only method of resistance training. I dont think I have gotten to that level yet, and it wont be for some time...I dont really use the gym until I need the equipment to progress further


Also, I think I can focus alot better when I am really zoned out of everything else and just going crazy and trying to finish each rep as perfectly as possible. A problem I have had when going to the gym was for some reason my ego starts kickn up and I might add an extra 5lbs, or 10lbs, but it will not benefit my exercise overall, meaning I might actually have less of a perfect form because of the extra weight, this is a disastrous thing because this is the reason half of people dont see results.

Lazy at cardio, do that like only 2 times a week...im trying to change to consistently do it for 3 days. Only kind I do is HIIT with maybe a couple dumbells in my hand, because it is faster workout that way and messes me up alot more.

Im trying to gain musle while reduce fat, but I would like this to be a part of my lifestyle not just a diet that I start and finish...
 
7am: Protien Shake (52grams protien) (300cal)+glucosamine+garlic supplement

9am: Protien Shake and 1/2 cup prunes (34grams protien) (400cal)+multivitamin

11am: Thermogenic+5grams creatine

12pm: Salmon w/veggies and bread (32grams protien) (500cal)+garlic supplement+glucosamine

2pm: Protien Shake (32grams protien) (200cal)

5pm: Sandwich w/banana and 1/4cup prunes (20grams protien) (500cal)

8pm: Sandwich (16grams protien) (250cal)+garlic supplement

WORKOUT:

TRICEPS:

One Arm Tricep Extension 25lbs-2 set-6 reps (No Rest)

1min rest...

One Arm Tricep Extension 15lbs-4set-6rep (No Rest)

1min rest...


Standing Tricep Press 40lbs-4sets-6reps 1min rest

1min rest...

Standing Tricep Press 30lbs-2sets-10reps 1min rest

1min rest...


Lying Tricep Extension 30lbs-3set-6rep 30sec rest
 
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7am: Protien Shake (52grams protien) (300cal)+multivitamin+garlic supplement

12pm: Protien Shake and 2 bananas (52grams protien) (300cal)+glucosamine+garlic supplement

1pm: Thermogenic+5grams creatine

2pm: Salmon w/veggies and bread (28grams protien) (380cal)+glucosamine+garlic supplement+multivitamin

5pm: Sandwich (lowfat/zero fat ingredients) (24grams) (300cal)+multivitamin

6pm: Yogurt and bread (20grams protien) (440cal)

9pm: Protien Shake (52grams protien) (300cal)



WORKOUT:

Bicep:

Dumbell Rows
55lbs-4set-6rep 1min rest...

1min rest...


"21's" w/EZ Bar...

1/2 up (widegrip)- 50lbs-3set-7reps 1min rest...

1min rest...

1/2 down (closegrip)- 50lbs-3set-7reps 1min rest...

1min rest...

Full (widegrip)- 50lbs-3sets-7reps 1min rest...

2min rest...

Forearm

Barbell Wrist Curl: 50lbs-4set-6rep 1min rest
 
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Well freeweights should be just about all you use, its the best way. Thats all I use except for 1-2 excercises. And the thing about working out at home is you cant do squats. Which are the best leg excercises you can do. And Im going to make another comment on your workouts lol, I would recommend doing tri's and bi's on the same day, It will take just about the same amount of time, go from bi to tri and you dont have to rest because of them being on opposite side of arm. And I would cut each bodypart to 3 excercises, 4 is a little much. I personally use two and it seems to be working. But the diet looks good, I still wonder about a couple things though, such as the yogurt and bread being 300 calories. and rows really dont work your biceps, it all depends on which kind of row you do but of all the ones I know none use biceps. One good excercise for bi's is reverse curl, same as normal ez bar curl but your palms are facing down, it really burns your bi's and forearms. I hate cardio too lol, I dont even do it, I just play racquetball once a week. Sorry if any of this is annoying, just trying to help. good luck to you, looks like you like what your doing.
 
Well I do squats, the proper term for the way I do my squats is called Front Squats; where the barbell is held on your front shoulders and supported by your hands crossed over one another. This stresses thighs alot more than regular squat...I am trying to build alot more mass there and its the best leg exercise available w/out a squat rack( I think you still need one but its alot easier to put the weight down in this position).


I have tried doing Biceps and Triceps on the same day, but I dont feel I can fully stress each muscle when I do that. For example, if doing only biceps in a workout, they recieve very little rest and can be stressed alot more because of the decreased rest time. If I do also do triceps, the rest time for each biceps set would be increased, I try to keep rest time down to 1min, and each week progressivelly decrease it until I plan to just exercise with 10seconds or less rest time. This way each muscle can get maximum results.

I always had good results with using many different exercises because this way I can target each section of each muscle group. Such as all three tricep heads in one workout...

Yoplait Yogurt 170cal each 5grams protien...Brownberry Wheat Bread 90cal a slice

Dumbell Rows dont really hit biceps much, but there is a slight contraction of the biceps when doing dumbell rows, I kinda use that as a biceps warmup, and an extra exercise for lats and back

Reverse curls emphasize outer biceps, Im not trying to work out that, I want to develop seperation on the inside of the biceps head, such as visible in the double front biceps pose.
 
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