[jeg2273]

Whats up everyone, I am 6 weeks into a body transformation and I want some honest opinions on what I'm doing. Im sure you guys could help with all your experience and stuff.

Age: 33

Height: 5'9

Weight: 225 currently (237 6 weeks ago)

I currently have what you might call an "apple" shape as I've heard it before. I have normal extremities and stuff, but carry around a pretty good sized gut from letting myself go for years. I am totally dedicated to this and have transformed my eating habits 360 degrees. I am trying to lose fat and gain muscle at the same time.

This is what a normal day of eating consists of for me......

5 AM: 6 eggs scrambled (cooked on PAM, no butter) 4 egg whites, 2 whole eggs.

7 AM: 1 packet of Regular Oatmeal (Quaker) with one scoop of Whey Protein (20g)

9 AM: 1 slice of wheat toast with all natural peanut butter

11 AM: Turkey sandwich on wheat with mustard

1 PM: 1 chicken breast with either green beans or brown rice

3 PM: 1 can of tuna

3:30 (half hour before workout): 1 scoop of Whey protein

Right after workout: 12 ounces of water / 2 scoops Celltech and a Banana

6:30 PM: 1 Chicken Breast and / or Salmon Fillet with brown rice or potato

8:30 PM: 1 Scoop of Whey Protein

I may cheat on the weekends and have a greasy steak with mashed potatoes or something, or chinese food. I was told a cheat day or a cheat meal per week is ok. Is it ok?

Also....am I taking my protein and cell-tech properly? I follow the directions on the containers. Pre-workout I take protein, and post-workout I take the creatine (cell-tech).

Heres what a normal week's routine consists of:

Monday: Chest, Back, Abs.....15 minutes on Elliptical after

Tuesday: 30 minutes of Cardio

Wednesday: Legs, Shoulders, Abs

Thursday: 30 minutes of Cardio

Friday: Biceps, Triceps....15 minutes on Elliptical

Saturday: 30 minutes of Cardio

Sunday: Rest


Please let me know what Im doing right and what Im doing wrong. Any help would be appreciated. Thanks.

[zbtboy]

Welcome to the forum Jeg

The diet looks pretty good, though I would try to add some more veggies into it, especially at the 11am slot as well as the 6:30pm one.

Nothing wrong with the push/pull split but it would help to see what lifts and what rep schemes your using.

[jeg2273]

Originally Posted by zbtboy

Welcome to the forum Jeg

The diet looks pretty good, though I would try to add some more veggies into it, especially at the 11am slot as well as the 6:30pm one.

Nothing wrong with the push/pull split but it would help to see what lifts and what rep schemes your using.

Here's what I normally do:

Chest: Regular flat Bench, Dumbbell Bench flat, Incline Bench press

Shoulders: Dumbbell Raises (front & side), Military press

Quads: Smith machine squats, squat machine, leg extensions

Hams: Lying leg curls, ?????

Calves: Machine standing raises, seated raises

Biceps: Straight bar curls, alternate standing dumbbell curls, cable curls

Triceps: Lying tricep extensions, tricep pushdowns, seated dip machine

Back: Pull downs to the front, kneeling dumbbell rows, shrugs, seated cable pulls

Abs: Cable crunches, crunches on a ball, leg raises, etc...

How I usually do it is 1 set of 10 warm up reps at a fairly light weight, then proceed to 1 set of 6-8 moderately heavy reps and then I do 2 sets of heavy sets at 6 reps or failure.

[roccodart440]

1 warmup set? WOw.

Dude simple threory here. Eat big. Lift heavy. Concentrate on your core lifts. Do the majority of your sets there with lower reps. BE smart about where you accumulate your volume.

[jeg2273]

Originally Posted by roccodart440

1 warmup set? WOw.

Dude simple threory here. Eat big. Lift heavy. Concentrate on your core lifts. Do the majority of your sets there with lower reps. BE smart about where you accumulate your volume.

Thanks. Could you be more specific though? Should I just concentrate on going heavy right from the get go and keep the reps lower?

[Thomas_Rivera]

Sounds pretty solid. Might want to try some TuT stuff. 3-4 seconds on the negative part of a lift and 2-3 seconds on the positive portion of the lift. It always worked well for me.