Gaining muscle and losing weight

[captainj1]

Hello,

This is my first post so hoping to keep things short and sweet. I am a 6ft 14st male, trying to lose fat and gain muscle, currently (eating in the region of 1860 calories a day). I use myfitnesspal to track everything I eat. I have lost about 2lbs so far in a week.

My workout plan started on monday but my diet started on Saturday. The plan I am following is the Max-OT programme. I have uploaded a snippet of what I have eaten through-out this week. I did change part way through the week from sci-mx protein shakes to maximuscle cyclone (was on offer and has the creatine I need).

Here is the first 4 weeks of the workout plan:

Monday - Legs:

Barbell squats: 3 sets x 4-6 reps
Leg press: 2 sets x 4-6 reps
Stiff-legged deadlifts: 3 sets x 4-6 reps
One-legged calf raises: 3 sets x 4-6 reps
Sitting calf raises: 2 sets x 4-6 reps

Tuesday - Arms & Abs:

Barbell curls: 2 sets x 4-6 reps
Hammer curls: 2 sets x 4-6 reps
Preacher curls: 1 sets x 4-6 reps
Close-grip bench press: 2 sets x 4-6 reps
Weighted tricep variation dips: 2 sets x 4-6 reps
Skull crushers: 1 sets x 4-6 reps
Palms-down dumbbell wrist curl: 2 sets x 4-6 reps
Palms-Up Dumbbell wrist curl: 2 sets x 4-6 reps
Decline sit-ups with weight: 2 sets x 8-12 reps
Leg raises with weight: 2 sets x 8-12 reps

Wednesday - Shoulders & Traps:

Shoulder press 3 sets x 4-6 reps
Upright rows 2 sets x 4-6 reps
Bent over lateral raises 2 sets x 4-6 reps
Dumbbell shrugs 2 sets x 4-6 reps
Barbell Shrug Behind The Back 2 sets x 4-6 reps

Friday - Chest:

Incline Barbell Press 3 sets x 4-6 reps
Decline Flyes 3 sets x 4-6 reps
Dumbbell Press 3 sets x 4-6 reps

Saturday - Back:

Wide Grip Chin ups 3 sets x 4-6 reps
Bent-Over Barbell Rows 3 sets x 4-6 reps
Behind the back Upright rows 3 sets x 4-6 reps
Hyperextensions 3 sets x 4-6 reps

I will be upping my HIT to 4/5 times a week. I couldnt upload the foods I am eating as it was to much to list but so far good clean quality foods. The attachments show a breakdown of the proteins carbs each day tho. I was wondering if I could get some guidence. Not sure if its normal but recovery time is taking 3/4 days for each body part I am training. Could just be because I havent worked out in 5 years, but feeling it bad (in a good way).

As an example here is todays food:

Breakfast:

Tea - Whole Milk 2 Sugars, 1 cup
Generic - Bananna, 1 average
Tangerine - Generic, 1 medium
Tesco - Chargrilled Vegetable Couscous
Weetabix - Weetabix With 100ml Semi Skimmed Milk, 2 biscuits (37.5g each)

Lunch

Fresh - Cherry Tomatoes (about 8)
Vinegar - Vinegar
Carotino - Healthier Cooking Oil
Tesco - Big Mix Little Leaves
Tesco - Chargrilled Vegetable Couscous
Free Range - Boiled Egg, 3 egg (50g)
Mayo - Mayo, 1 tbs
Garlic 2 Cloves

Dinner

Tesco - Unsmoked Gammon Steaks 135g
Asparagus - Cooked, boiled, drained (about 7)
Tesco - Big Mix Little Leaves, 45 g

Snacks

Maximuscle Cyclone (Strawberry - Protein Shake, 1.5 scoops (first thing in the morning)
Activia - Raspberry and Pomegranate Yoghurt, 1 Pot (125g) (late at night)
Strawberrys large (3)

[aocch3]

First let me just say I'm no expert. I also don't have a ripped body to brag about and tell you to do what I did to get there. I've been on the same goal as you for over a year and half. On a good day I may think I'm half way towards my goal. The first 3 months of "eating better" and exercising I lost a decent amount of fat and had to buy new belts, pants. After that, I've pretty much been static. I have added some strength based on gains in the gym.

That all being said, looking at your numbers, I think most people on this forum will tell you to up your protein intake. I know fitness pal is low on their guidelines for that. I personally believe that may be setting you up for future medical problems, but that would be after many years of maintaining a high protein diet.

Also, you list your exercises, but don't list weights. Kinda hard to tell if you are pushing yourself or not. You could be doing those weights with 50 pounds or 300 pounds. Average advice here is work hard in the gym and eat right. Keep your food journal as accurate as you can, cheat as little as your will power allows. Keep doing this for years... Don't expect immediate results. Have fun.