Newbie needs your advice!

[VRider]

Hi, I'm a 40 yr. old male looking for advice to get started on the right foot. I'm 5'11", approx. 185lbs. Bodyfat is probably somewhere around 11-12%. My goal is to get faily lean (around 6% BF) and increase size to about 200lbs. Not competition shape, I know, but want to feel good about how I look at the beach this summer and get a few looks (good for my mid-life ego)

I have a small home gym, bench, and a stationary bike - no squat rack

Here's the diet/weight loss program:

5:00am Cardio (stationary bike) for 30 min.

6:30am MRP shake (45g Pro/10g Carb/3g fat) + 2 cup non-fat milk
Supplements: Glutamine, Ripped Fuel, Yohimbe, Aspirin, Guggle, Flax Oil, Multi-vitamin, plus extra C and E.

10:00am MRP shake (45g Pro/10g Carb/3g fat) + 2 cup non-fat milk

12:30pm Tuna sandwich on wheat/ no mayo
Supplements: Ripped Fuel, Yohimbe, Aspirin, Guggle, Flax Oil

3:00pm MRP shake (45g Pro/10g Carb/3g fat) + 2 cup non-fat milk

6:00pm (varies) Grilled chicken, rice, salad w/low-fat dressing
Supplements: Guggle

Workout:

30 min. Cardio every day (see above)
Sometimes I substitute jogging and/or jump rope

45 min. Whole body weight lifting 3-4 days/week:

5 min warm-up on bike

Bench 3x10
Lat Pull-down 3x10 (superset)

Standing curls 3x8
Tricep push down 3x10 (superset)

Leg press 3x12
standing leg curl 3x10 (superset)

Finish with 5 min on bike

What do you think. Any advice appreciated! Thanks!

 

[gymrat]

If you're looking to lean out a bit, you might want to cut some of that milk out. Secondly, take out one of those MRP's and add some real food in there instead. Chicken is always good.

Cario looks good, but i'm to to fond of that whole body training approach, but if it works for you, than go for it.

And what is Guggle?

hope this helps a little


Gymrat123

 

[diamonddiceclay]

you should cut out bread and dairy-keep carbs at 100g a day and protein over 325g

 

[VRider]

If you're looking to lean out a bit, you might want to cut some of that milk out. Secondly, take out one of those MRP's and add some real food in there instead. Chicken is always good.

Cario looks good, but i'm to to fond of that whole body training approach, but if it works for you, than go for it.

And what is Guggle?

hope this helps a little


Gymrat123

"Guggle" is gugglestreone, an active ingedient in some diet supplements (i.e. Metabolic Thyroline). It is supposed to help maintain thyriod activity while dieting, to counteract a drop in metabloism during limited calorie intake. I take about 250 mg, 3x/day.

 

[frankie21]

while your goal of 6% BF is not unreasonable, i've found its extreamly difficult to gain lean muscle and shed fat at the same time. ( with out a little help of course). Your routine and diet look good, although i might replace a MRP with a small "real food" protein meal, maybe a small chk breast, fish, egg whites (remember your body burns cal to digest food). Cut the milk and use water in the MRP. Eat very small amount of carbs like oatmeal ONLY early AM (Low GI +fiber + protein )and maybe a protein/carb shake after a gruling workout. Also, It's to bad you don't belong to a gym; with the wide variety of equimpent, you would be able to tweek your routine a bit, add a few things here and there. anyway, here's a diet i found http://209.11.101.244/forum/showthread.php?threadid=84428&highlight=hiit+training , which i might give a shot. I might sub some of the red meat with fish or chk but it looks pretty solid. lots of greens, protein, very low carbs (if any), lots of h2o, HIIT cardio and weights. Everybody responds a little differently when it comes to getting ripped ; diet is a real science.
Well, good luck, hope this helps.

 

[VRider]

Is this even possible???

I just did some quick calculations:

Currently 185 lbs/13% BF = 161 lean/ 24 fat
Want to be 200 lbs/6% BF = 188 lean/ 12 fat

That's a fat loss of 12 lbs and a muscle gain of 27 lbs. Fat loss is doable, but how long does it take to put on 27 lbs of muscle (without AS)?

I'm thinking maybe

185 lbs/6% BF = 174 lean/ 11 fat

is a more reasonable goal (-13 lbs fat and +13 lbs muscle). But I don't want to set my goals too low if I can to 200 lbs by summer. What do you think?

 

[frankie21]

without AS, 27lbs of muscle will take yeeeeaaaarrrrrsssss!... + lose 12lbs fat ,,,doubt it. 10 and 10 in 5 months ,maybe. IMO the #'s aren't that important. I'm 195 lean, and I' ve never had my BF taken. Stick to a solid plan and results will come. I know i'm cut when I have veins comin out of 8 pack abs.....its that simple.
good luck