Meal plan/ Workout Schedule (please read and input)

[APEX320]

Here is my weekly meal/ workout schedule what would you change??

I am 6'2 235 lbs. Trying to loose fat and "maintain muscle mass"

Macros are generally 40 protien, 28 fat, 32 carbs

Calories taken in generally 3308/day

Calories Burned generally 4304/day


8:00 Breakfast Muscle Milk Protien with 3/4 cup oatmeal, 1 banana, 1 cup skim milk (blender)

preworkout after shake I have 1 scoop of NOSHOTGUN

Work out from 8-10 1.5-2 hours Weight lifting

10:00 Muscle Milk Shake and 1/2 bottle Gatorade after lifting

10:00-11:00 cardio (bike/treadmill)

12:30-1:00 Lunch Chicken Breast or Tuna Wrap on Whole Wheat Tortilla lots veggies and low fat swiss or 4 whole eggs and 1 cup egg whites and 2 multigrain toast

3:30 Muscle Milk Shake

6:30 Supper Chicken Breast or Salmon or Lean Steak 1 cup veggies (broccoli or asparagus) and 3/4 cup brown rice or sweet potatoe.

10:00 Cottage Cheese 1 cup and 2 tablespoons natural peanut butter.


Supplements - Multi Men Vitamins, Green tea extract, Cla Omega 3-6-9, NoShotgun

Workout Schedule is

Monday - Chest, Triceps and Abs -------Then cardio 45-1 hr

Tuesday - Shoulders, Legs and Abs -----Then cardio 45-1 hr

Wednesday - Back, Biceps and Abs----- Then cardio 45-1 hr

Thursday - Chest, Triceps and Abs------Then cardio 45-1 hr

Friday - Shoulders, Legs and Abs--------Then cardio 45-1 hr

Saturday - Back, Biceps and Abs --------Then cardio 45-1 hr

Sunday OFF


I started at 290 lbs and I am currently at 235 lbs I have seemed to hit a plateau as my weight has not changed in the past 3 months (like 5 lbs) but I have noticed major changes in my pants and shirts and my muscles are really filling out. Just looking for helpful ideas for diet/workouts. I am thinking of starting a controlled labs stack of white flood green mag and purple wrath would that be a good idea?? Also which fat burner should I take with that?? Thanks to all who take the time to read this and have input.

[APEX320]

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[APEX320]

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