Regime Advice

[Rufio23]

**sorry meant to write Regimen in the subject

I like to think that I have a semi-idea of what I am doing in terms of nutrition and fitness, however I would like to get a couple of opinions.

I played rugby in college(just graduated) and the lifting programs we had made me huge. Now that I am out of college I would like to slim down and get ripped. From what I have read i believe that means I am looking to get into the cutting phase. About 2 month ago I was roughly 197 (5’ 10’’) and now at 190. But have stopped dropping lbs the last 2-3 weeks.

My program thus far has been roughly:

Mondays/Wed/Fri- Full Body Work Out. Super set 2 exercises for 10-15 reps for 3 sets. Usually do 4 super sets

Example: Incline Bench to Squats
Rows to some sort of Ab work
Curls to Triceps extensions
Dead Lifts to side raises

End work out with 15 minutes of HIIT. Try to get 6-7 45 second-1 minute sprints in

Tues/Thurs/Sat- 40-50 minutes of steady cardio



Nutrition

8 a.m. – Oatmeal or whole grain cereal and natural peanut butter
10 a.m- 5-6 egg whites or yogurt
12 pm- Lift
1:30 pm- Protein Shake and Whole Grain Bread Turkey Sandwich
4 pm - 2 veggie burgers or egg whites
6:30 pm- Fish or Turkey or Chicken and some sort of Veggie
8 pm- Egg Whites or some kind of Fruit or Fat free bologna

I do also go out one night a week and drink. I know drinking is a wrench in the fitness machine, but its something i choose to do.


Any help on alterations or complete overhauls would be appreciated. I am looking to cut some lbs and get a little more definition.

Thanks for the help in advance

 

[fitwes16]

you want to lose weight and get more ripped right? Seems to me the problem is in your diet you are taking in way too many calories! Cutting for someone your size would probably mean taking in around 2300 calories a day it looks like you are shooting a little high on that. Slow up on the egg whites and protein intake that is more of a bulk diet. Workout routine looks pretty good though. I would reccomend doing the cardio in the morning too if at all possible on an empty stomach it helps to burn more fat. Good luck!

 

[Larrabee]

you want to lose weight and get more ripped right? Seems to me the problem is in your diet you are taking in way too many calories! Cutting for someone your size would probably mean taking in around 2300 calories a day it looks like you are shooting a little high on that. Slow up on the egg whites and protein intake that is more of a bulk diet. Workout routine looks pretty good though. I would reccomend doing the cardio in the morning too if at all possible on an empty stomach it helps to burn more fat. Good luck!

What are you talking about? A bulk diet? For minime maybe.

Ok Lets go over this. "lose weight and get ripped" Dont say that.

Now for the poster:
First the diet:
8 a.m. – Oatmeal or whole grain cereal and natural peanut butter (looks good, but you need some more protein, maybe some cottage cheese)
10 a.m- 5-6 egg whites or yogurt Where are the carbs pre-workout? If you want to put on any muscle you need some fuel and energy to lift. Also egg protein is not an efficient sorce of protein at workout time. It digests too slow.
12 pm- Lift
1:30 pm- Protein Shake and Whole Grain Bread Turkey Sandwich (looks ok)
4 pm - 2 veggie burgers or egg whites Cut out the veggie burgers, they are crap!!
6:30 pm- Fish or Turkey or Chicken and some sort of Veggie Good
8 pm- Egg Whites or some kind of Fruit or Fat free bologna Not so good, when do you go to bed? You need a slow digesting protein source like Cottage cheese before bed. And you should have your last meal no sooner that 1 hour before bed time.

Workout wise cut out the slow-pace cardio, it is a huge waste of time. Do HIIT on your off days to, just bump it up to 8-10 intervals if you must. It is a much more effective form of cardio. 4 supersets of 12 reps is too much volume. To get max-fatloss from weight lifting you want to use 8-10 reps, sometimes 6.

Please ask any questions if you have them.

 

[Cynic]

Ok Lets go over this. "lose weight and get ripped" Dont say that.

Yeah, there's only two words you need to remember "lose bodyfat."

All of what I'm going to say is in addition to Larrabee's advice.

Now for the poster:
First the diet:
8 a.m. – Oatmeal or whole grain cereal and natural peanut butter (looks good, but you need some more protein, maybe some cottage cheese)

Peanut butter is not a source of protein complete with all the EAAs, neither is oats. You can combine with legumes and grains so they compliment each other. The oats will complete a small portion. Oats is about 3g and PB 8g, so you can count about 3g of protein from the two combined.

Thus, as Larrabee said, you need more of a complete protein in this meal. CC is good, at 13g/srv.

10 a.m- 5-6 egg whites or yogurt Where are the carbs pre-workout? If you want to put on any muscle you need some fuel and energy to lift. Also egg protein is not an efficient sorce of protein at workout time. It digests too slow.
12 pm- Lift
1:30 pm- Protein Shake and Whole Grain Bread Turkey Sandwich (looks ok)
4 pm - 2 veggie burgers or egg whites Cut out the veggie burgers, they are crap!!

What about turkey burgers? Else, jennie-o makes turkey cutlets and tenderloins that are an excellent source of protein.

Workout wise cut out the slow-pace cardio, it is a huge waste of time. Do HIIT on your off days to, just bump it up to 8-10 intervals if you must. It is a much more effective form of cardio. 4 supersets of 12 reps is too much volume. To get max-fatloss from weight lifting you want to use 8-10 reps, sometimes 6.

Oh yeah, 4x12x3 = 144 TVR/wk. That's high, very high. On top of the HIIT you do afterwards... I would do the HIIT on your non-lifting days.

 

[Rufio23]

I generally go to bed around 11:30. Cottage cheese and I just do not mix for some reason. Any other slow digesting proteins you can recommend.