[xMastersUkx]

Ok, I've been reading through afew articles, I'm not very experienced with Bodybuilding or the nessesary diet, but I've come up with this plan, the plan is to loose Body fat and increase lean muscle any help would be appreiated.

I am 6ft 4in, 217 pounds my BF is quite high at 33% but surprisingly i have alot of endurance.

My Cardio can consist of 30 minutes on a stepper or a 1Hr 45 minute outdoor cycle (20 Miles).

Diet:

Meal 1 - Bowl of Special K, 3 Egg Whites + 20 Pumpkin Seeds (Have to have them, I have no say in the matter )

Meal 2 - 2 Cans of Tuna with Salad or Pasta with Chicken.

Meal 3 - Lean Meats with Veggies or Pasta with Chicken.

Meal 4 - Bowl of Special K.


3 Day Split(?):

Monday - Stretching (Morning & Evening), Shoulders, Legs & Forearms.

Tuesday - Stretching (Morning & Evening), Cardio.

Wednesday - Stretching (Morning & Evening), Back & Biceps.

Thursday - Stretching (Morning & Evening), Cardio.

Friday - Stretching (Morning & Evening), Chest & Triceps.

Saturday - Stretching (Morning & Evening), Cardio.

Sunday - Stretching (Morning & Evening), Abs.

EDIT: Also how much water should I be drinking at the moment I'm drinking 8 pints a day is that enough?

[pisspuddle]

sounds good expersize plan but no veggies in the food lol eat hearty work hard dont go to the gym for 30 min n think ur done work u WILL drop weight n gain muscle maby not bulk but it will cut b/c of cardio. some people depending on gentics can accualy eat muscle during cardio along with tthe fat. fuel for cardio workous inclue glucose fat and protien if it must. work hard n u will see results lol n y u have to eat pumpin seeds lol

[xMastersUkx]

I forgot to write in Veggies...im tired at the moment lol 1 a.m.
and i eat the seeds to keep my parents happy.

[xMastersUkx]

Anyone else?

[KEN777]

the more cardio you do the better at this stage bro..why all that stretching? do some sit ups instead..

[xMastersUkx]

I need to stay flexible for Taekwondo, ill add in Ab work.

[Texasmuscle]

eat eggs or lean meat for you last meal, carbs before you go to bed is definitely not putting you on the fast track to getting lean. When you eat carbs before you go to bed they will be stored as bodyfat. Carbs are fuel for activity and unless you do a lot of sleep walking I think you would be better off skippin the cereal and eating some protein before bed to help you build muscle through the night.

[xMastersUkx]

So could i replace the Cereal with creatine?

[Texasmuscle]

creatine is best when consumed after a workout, your last meal before bed needs to be protein that will keep your body building muscle throughout the night.

Protein shake, eggs, a few glasses of milk, cottage cheese, almonds are all good choices for a bedtime meal

I personally make a shake with skim milk, whey protein, peanut butter and cottage cheese before I go to bed. Cottage cheese is a slow digesting protein and will be feeding your muscles through most of the night.

[xMastersUkx]

Right, thanks