Workout and diet plan

thiagodemelo · 03-11-2008, 02:44 PM

Hello,

I've been working out for about 7 weeks now and I would really appreciate if you guys could take a look at may diet and work out plan. My main goal is to reduce my BF% and try to keep (or increase) as much muscle as I can.

I started taking Lipo 6x fat burner from Nutrex 4 days ago and besides that I'm not taking any supplements.

This is my average every day diet:

6:30 am - Wake up and take 2 Lipo 6x pills
7:00 am - two slices of loaf bread, one slice of low fat turkey ham and a cup of low fat milk
10:00 am - 1 banana
12:00 am - I work out during lunch time and before I start I get another banana
2:00 pm - For lunch I usually get one cup of white rice, half a boiled chicken breast and a salad.
4:30 pm - I get some fruit, an apple or a banana and 2 more pills of Lipo 6x.
6:00 pm - 4 to 6 cream cracker biscuits (my last portion of carbs for the day)
9:00 pm - I usually finish up my day having 3 egg whites and 1 yolk omelette with one slice of ham and one slice of cheese / or / having a chicken soup with no carbs in it.

Besides that I try to drink about a gallon of water throughout the day.

I work out every day from Monday to Saturday during lunch time.

My work out plan is like this:

Mondays - 30 mins of cardio on the treadmill and weight lifting ? Back
Tuesdays - 50 mins spinning class followed by Abs training
Wednesdays - 30 mins of cardio on the treadmill and weight lifting - Legs
Thursdays - 50 mins spinning class and weight lifting - chest and shoulders
Fridays - 30 mins of cardio on the treadmill and weight lifting - Biceps and Triceps
Saturdays - 30 mins of cardio on the treadmill followed by Abs training

Wellm... that's about it... Please let me know what you think!
Thanks for your help!!

Thiago

IMAPACKERFAN · 03-11-2008, 03:06 PM

You don't seem to have much protein in that diet of yours.

Do you do cardio before you lift? If so, I'd reverse it. I can't imagine doing a spinning class prior to lifting weights will give you optimal results in the gym. If you're already lifting before the cardio, disregard.

thiagodemelo · 03-11-2008, 05:08 PM

Paul, thanks for your answer?

Actually I am lifting weights after I do the cardio. In my head I just thought that if may main goal is to lose BF% I had to use as much energy I could in the cardio first because if I get all tired and soared after lifting weights I wouldn?t have the energy to run for 30 mins on the treadmill?.

To cut BF is better to do cardio AFTER my weight training?

About the protein intake in my diet, if I start having Whey Protein Shakes, would that slow down my BF% cutting or even make me gain weight?

thanks again!

thiagodemelo · 03-11-2008, 07:32 PM

up

please help me...

To cut BF is better to do cardio AFTER my weight training?

About protein intake, if I start having Whey Protein Shakes, would that slow down my BF% cutting or even make me gain weight?

ThiZzNation925 · 03-11-2008, 07:49 PM

Switch Thursday with Tuesday only because your triceps suffer on Friday from doing chest the day before. Generally on a split like that, you'll want to put chest and back at the beginning of the week, and arms twords the end.

thiagodemelo · 03-11-2008, 08:15 PM

never thought about that ThiZzNation925. I think it will really help! Thanks for the advice!!!!

I still need some help with the cardio and protein issues though....

can anyone help me out?

To cut BF is better to do cardio AFTER my weight training?

About protein intake, considering my diet plan, if I start taking Whey Protein Shakes, would that slow down my BF% cutting or even make me gain weight?

BigBear_Iron · 03-11-2008, 08:29 PM

If your main goal is to cut body fat then your workout should be a high intensity type workout.

The problem with doing cardio before your weight training is that you use up alot of energy. I know people who do cardio first in order to warm up for their weight training. And, I also know people who do weight training first in order to warm up for their cardio.

So as far as which one is better, it is a matter of preference and personal experience. There is really no exact science that can say one is better than the other.

About the protein intake: taking whey protein will not slow down your ability to cut fat. It might make you gain weight, only because you will be providing your body with extra protein to repair and build muscle. So any weight you gain from taking whey protien will be good lean muscle. Not fat.