Body Recompostion Plan

[Hellawulf]

Hey guys, haven't been on for a while, I def got the partying out of my system now, and I'm looking for some serious body recomposition, but being in college I have a rough time working on my diet, pretty much the food I've got to work with is a full salad bar, cans of tuna, and wheat thins... The only healthy things I can find on/around this campus. Pretty much the plan is that I'm gonna get back on 5x5, with interval cardio, and just eat what ever I can get from those three things about every 2 hours, what do you guys think? I also have protein shakes and creatine. I've cut out drinking alcohol.

 

[gstacker]

What's ur stats and what are your goals? Also post up your diet in detail from morning to night.

 

[Hellawulf]

Its hard for me to post up consistently right now because I'm getting into finals, but I'll try to get it as much as possible, for example this morning I had canalope, pinapple, granola, and rasins for breakfast, went and did Interval training for about 30 min. (15 on speed bike, 15 on treadmill). Currently I'm 6'2" 196 pounds, 18 years old

Maxs:
Incline Bench 215
Squat 280
Row 185
Deadlift 420
Overhead Press 145

Goals: Gain Muscle, Lose Fat (I know its close to impossible but I think my plan might have close results, I did it not to long ago and lost weight but lost so much body fat that I had actually gained like 5 pounds in muscle while losing 15 pounds in fat.)

Weight Goals:
Incline Bench 245
Squat 380
Row 225
Deadlift 450
Overhead Press 185

Diet Plan will pretty much be like this:
MWF
8am Protein Shake w/ creatine, Wheat Thins
11am Salad (lettuce, carrots, broccoli, tomatoes - no dressing)
1Pm Protein Shake w/ creatine, Fiber Bar
Workout
2:30 PM Salad "" - hopefully chicken or steak (depends if the cafeteria is serving it)
4:00 PM Tuna, Wheat Thins
6:00 PM Salad "" and hopefully chicken or steak ""
8:00 PM Tuna, Fruit
10:00 PM Wheat Thins
12:00 PM Protein Shake (Casine Protein) w/ creatine

TuThF
8am Fruit, Granola, Rasins
10am Protein Shake w/ creatine
11am Tuna w/ wheat thins
2 pm salad ""
4 pm Tuna w/ fiber bar
6 pm Salad "" hopefully chicken or steak ""
8 pm wheat thins
10 pm Fruit
12:00 PM Protein shake (casine protein) w/ creatine




Problem: I only have 2 weeks of school left before I go back home for christmas break and I'm not sure where I will be able to workout when at home.

 

[future]

Oatmeal is most likely cheaper than wheat things. You can mix it with all natural peanut putter, protein powerder and a little water and jam.

 

[OneBreath]

I would put off starting the program until you got back to school. Until then i would just do vomit inducing interval training but weighted. This will keep you strong but at the same time burn fat and do damage control for the upcoming holiday feedings.

I've got a log in here where i'm doing similar workouts preceded by heavy lifting.

http://www.elitefitness.com/forum/weight-training-weight-lifting/log-wendler-531-crossfit-paleo-ckd-intermittent-fasting-cleanse-674649.html

Some examples with loading that i know you can handle:

5 rounds for time (as fast as you can with no stopping) of:

4 50lb dumbbell power snatch (2 each hand)
6 pullups
8 dips

********************************

5 rounds for time of:

4 95lb push press
7 95lb sumo deadlift high pull
9 pushups

********************************

10,9,8,7,6,5,4,3,2,1 reps for time of:

185lb sumo deadlift
pushups
boxjumps

This means you do 10 reps of each, then 9 reps of each, then 8 reps of each ... all the way down to 1 rep of each.
Do it as fast as possible with no rest.

********************************

3 rounds for time of:

400m run
21 55lb DB swings
12 pullups

********************************

Every minute for 12 minutes do:
3 hang powercleans
3 powercleans
3 hang powercleans
(load bar with 85lb)

********************************

For # rounds in 10:00 of:
10 35lb DB Hang Power Snatch 5 right / 5 left
5 Burpee to Pullup

This means you do as many rounds as possible in 10 minutes.

 

[future]

LOL so you want to motivate him by making him vomit? I do think you advice for training and activity is accurate...but he has some other issues of self accountability and organization. He needs to educate himself and read up on nutrition. We have soooooooo many threads on training and diet. Guys just skip over that.

...that being said...he has made a thread which is part of the accountability process so my hat is off to him.

 

[Hellawulf]

He kinda has a feeling for my mind set, he used to give me a lot of advice on a workout log I used to keep, vomit is something of a motivation for, haha, I kinda enjoy pain

I've been working out all along, but mainly just standard 5x5 from my head, not too serious, and for the last 4 weeks working out with a friend doing some noobish (for my size) workouts, chest day, shoulder day, arm day type thing, you know... now I'm getting serious again, but yah I'll prob wait till I get back to start the 5x5. I'll give that Interval Training a shot

 

[future]

LOL cool!

 

[gstacker]

Oatmeal is most likely cheaper than wheat things. You can mix it with all natural peanut putter, protein powerder and a little water and jam.

I'm a big fan of that breakfast also the 1pm shake maybe move that to pwo
but ya diet is key here and needs to get dialed in.

 

[OneBreath]

yeah i just wanted to get him through the holidays with as little damage as possible.

The long term strategy has to have that diet seriously overhauled.

 

[Hellawulf]

I want to bulk but I don't want to gain fat (if anything I could use losing that beer weight the freshman craze gave me), when I played football I weighed 230, but had a higher bf %, my ultimate goal is just to make my girlfriend soak herself for me just taking off my shirt, haha

I know nutrition a little bit, learned over the years, and from you guys, but I don't have an oven, I don't have control over what the cafeteria is cooking (which all seems to be fried foods, pasta, and pizza) and I don't have the money to really grocery shop, so I got my parents to get me some cheap snack foods that I snack on all day for my nutrients (i.e. the tuna and wheat thins - which I figured would be the best for what I'm working with), and I eat some lame ass salads whenever I hit up the cafeteria (today they had roasted turkey which I peeled the skin off of and threw on my salad).
-Plus recently I've been spending 6-8 hrs at a time in the library every night, hyped up on adderall, like I said, I'm in finals, and I'm a biochem major (I'm thinking about jumping into some undergrad research and finding a professor who doesn't care if I make some steroids in my free time )

 

[gstacker]

Some basic foods that are pretty cheap that don't require a oven, anpb, oats, milk, eggs and rice were talking 50.00 a month
also I strongly suggest getting a gorge Forman grill... Costco has bags of frozen chicken breast about 16dollars bout a dollar a breast takes 18 mins to cook or Salmon 25bux

 

[Hellawulf]

How do you cook eggs and rice without an oven, just eat it raw?

 

[OneBreath]

How do you cook eggs and rice without an oven, just eat it raw?

Are you in a dorm? Can you have a microwave or george foreman?

 

[gstacker]

Rice cooker for rice there ten dollars. Stove top for eggs.

 

[Hellawulf]

I have a microwave, doubt I'm allowed to have a grill in here, yah I'm in a dorm, I don't have a stove top

 

[gstacker]

I have a microwave, doubt I'm allowed to have a grill in here, yah I'm in a dorm, I don't have a stove top

Ya no stove kind sucks but you can microwave eggs so I've heard... Not to sure how tasty that would be... Going to school and having a great meal plan is tuff so I hear... Couple guys that come to mind that may have some advise for you are iggy nomak666 gladiator.1987