Hi, I have started a weight training program, my goal is to gain muscle and lose fat. After reading allot of info on this site I opted for a FBW. Consisting of:
Squats 100lbs x 8 reps x 3 sets
Deads 110 lbs x 8 reps x 3 sets
Flat bench w/ dumbbells 45 lbs ea. arm x 8 x 3
Rows with an iso row machine 90 lbs ea arm x 8 x 3
Seated shoulder press with dumbbells 30 lbs ea. arm x 8 x 3
Seated incline bicep curls 30 lbs ea. arm x8 x 3
Tricep pulldown w/pulley 100 lbs x 8 x 3
Chest fly machine 110 lbs x 8 x 3
all with about 1 min rest between each set and excercise
I'm 25,6'0",190lbs, 22.5 % bf(i'd like to lower this)
I do this mon,wed,fri (so far 1.5 wks) on off days i try to get about 30 mins of cardio and i also play hockey twice a week. My diet consists of:
Brkfst-2 slices 12 grain toast w/ peanut butter anda protein shake@~7:00
lunch#1-1 tuna sandwich(1 can tuna,2 slices 12 grain bread, layer of spinach),~1.5 cups of a fruit,1 yogourt,1 L water@~10:30-11:30
Lunch #2-1 tuna sandwich(same as above),1 pce fruit,1 yogourt, 1L water@~13:30-14:30
workout ~18:00
PWO@~19:30
Supper-1breast chicken with either rice or whole wheat pasta,somemaybe alfredo sauce, and approx 1 cup frozen veggies with some water or milk
Snack-varies whatever's easy ie. p.b.toast,fruit
Please keep in mind that this food is an ideal day aver the last week and a half Ive had a few ****ty days ie.movie(popcorn),friday lunch w/ co-workers(although this week was subway) and a couple of brownies for treat day(againw/co-workers) I promise to improve on these mitakes as I have opted out of treatday and promised myself to get a salad when we go out on fridays.
I also have a few questions regarding protein, according to my calculations eating all that food on my ideal day I only got about 140g protein.I have been readin up on this and it says I need approx. 1 gram per lb of body weight, well I weigh about 190 lbs, I was thinking maybe throw in a shake atfer work before workout to get all the protein needed,good idea?Thx for any help,I'll check back too see what everyone says.
Squats 100lbs x 8 reps x 3 sets
Deads 110 lbs x 8 reps x 3 sets
Flat bench w/ dumbbells 45 lbs ea. arm x 8 x 3
Rows with an iso row machine 90 lbs ea arm x 8 x 3
Seated shoulder press with dumbbells 30 lbs ea. arm x 8 x 3
Seated incline bicep curls 30 lbs ea. arm x8 x 3
Tricep pulldown w/pulley 100 lbs x 8 x 3
Chest fly machine 110 lbs x 8 x 3
all with about 1 min rest between each set and excercise
I'm 25,6'0",190lbs, 22.5 % bf(i'd like to lower this)
I do this mon,wed,fri (so far 1.5 wks) on off days i try to get about 30 mins of cardio and i also play hockey twice a week. My diet consists of:
Brkfst-2 slices 12 grain toast w/ peanut butter anda protein shake@~7:00
lunch#1-1 tuna sandwich(1 can tuna,2 slices 12 grain bread, layer of spinach),~1.5 cups of a fruit,1 yogourt,1 L water@~10:30-11:30
Lunch #2-1 tuna sandwich(same as above),1 pce fruit,1 yogourt, 1L water@~13:30-14:30
workout ~18:00
PWO@~19:30
Supper-1breast chicken with either rice or whole wheat pasta,somemaybe alfredo sauce, and approx 1 cup frozen veggies with some water or milk
Snack-varies whatever's easy ie. p.b.toast,fruit
Please keep in mind that this food is an ideal day aver the last week and a half Ive had a few ****ty days ie.movie(popcorn),friday lunch w/ co-workers(although this week was subway) and a couple of brownies for treat day(againw/co-workers) I promise to improve on these mitakes as I have opted out of treatday and promised myself to get a salad when we go out on fridays.
I also have a few questions regarding protein, according to my calculations eating all that food on my ideal day I only got about 140g protein.I have been readin up on this and it says I need approx. 1 gram per lb of body weight, well I weigh about 190 lbs, I was thinking maybe throw in a shake atfer work before workout to get all the protein needed,good idea?Thx for any help,I'll check back too see what everyone says.