Training/diet advice - Short term goal - Lean out while gaining muscle mass

[tjc74]

Hello to all,

Been reading this forum for years gaining tid bits of good advice and now I would like take my traing to the next level. I am realistic, to accomplish this feat is probable not achivable but would like to make a best effort.

Short term goal - Lean out to about 10% and keep and or gain muscle mass by Jan 28th. (Honeymoon in Jamaca)
My current form - 5/9 180lbs approx 15% body fat. (Looking to show a six pack or close to it by the date mentioned above.

My current work out..

- Training 4 to 5 days a week for 45 min to 1 hour each day. Just started warm ups before lifting (1 mile run/walk on treadmill).
* Back and biceps (3 to 4 sets on each exercise)
* chest and tricep (3 to 4 sets on each exercise)
* Shoulders and Traps (3 to 4 sets on each exercise)
* Legs (3 to 4 sets on each exercise)
* Cardio/abs (Treadmill runnning and spead bag)

Typical Diet.. (Sups - Protien, Multi Vit., Creatine and just started taking LIPO6)

- 7:30AM Protein shake 25grams
- 9:30AM Breakfast Oatmeal w/raisins and little sugar and weekends usaully eggs. Multi Vit
- 12:00PM Luch consisting of leftover dinners <chicken, steak, fish with either white rice, potatoes, white pasta and a vegi> accasional roast beef rap>
- 3:00PM Snakes consist of Beef Jerky, bananas, pistachios (sometimes a few Pringles)
- 5:00PM Dinner consist of chicken, steak, fish with either white rice, potatoes, white pasta and a vegi
- 7:00PM GYM - Creatine before I leave
- 8:30PM Protein Shake
- 10:00PM Snack consist of Beef Jerky, bananas, pistachios, sharp cheese (sometimes a few Pringles)
- 11:30PM Sleep

Any advice would be great... Thank you!

[tmd17]

Read the stickies in the nutrition section in regards to calories and macros. Your diet is the most important especially when cutting.

Tough to give advice on training because I dont know what exercises you are doing / rep ranges / number of exercises etc. IMO I would put shoulders and legs together. No sense dedicating half a day to traps

[tjc74]

My current work out, I change exercises every 4 to 8 weeks but this is the latest. Also should mention I have a ruptured disk and herniated disk in my back and one herniated in my neck so I stay away from squats and dead lifts.

-- Training 4 to 5 days a week for 45 min to 1 hour each day. Just started warm ups before lifting (1 mile run/walk on treadmill).
* Back and biceps - 3 to 4 sets/6 to 12 reps - (biceps - db curls and or cable curls) (Back - wide or close grip pullups, wide or close grip cable rows, backward flys)
* chest and tricep - 3 to 4 sets/6 to 12 reps - (chest - Flat db press, cable standing incline and cable declines) (Triceps - cable pull downs and or dips)
* Shoulders and Traps - 3 to 4 sets/6 to 12 reps - (Traps - db shrugs) (Shoulders - db military press, front and side db raises)
* Legs (3 to 4 sets/6 to 8 reps - (Leg press, calves raises, hamstring curles, leg extensions) Just started doing lunges and db squats
* Cardio/abs (20 minutes on Treadmill runnning and spead bag)

[tmd17]

Not bad, you could bump up the volume and add more exercises if you like. Depends on how you feel.

[tjc74]

I have a feeling it has been my lack of cardio (did nothing until this past week) is why I retain some fat around my mid section and my diet could defininetly be improved. This is where I should probably focuss most of my attention now and continue lifting hard.
When you say bump up volume I assume u mean reps?

[tmd17]

I have a feeling it has been my lack of cardio (did nothing until this past week) is why I retain some fat around my mid section and my diet could defininetly be improved. This is where I should probably focuss most of my attention now and continue lifting hard.
When you say bump up volume I assume u mean reps?

The reason you gained some fat is because you are taking in too many calories and not burning enough. By more volume I mean more sets or exercises.

[tjc74]

Took your advice tonight added another exercise and continue to run before lifting.. Any other suggestions?

[tjc74]

Also thinking about adding Barleans fresh flax oil or Barleans Highest lignan flax oil. Which to choose?