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Exercise & Fitness Message Board

Exercise & Fitness Board Index

Hi, I'd like to start out by telling a little bit about my stats. I am a 22 year old male that is 6'1 and weighs 168lbs. I weight lift 4-5 days a week, usually consisting of 2 days worth of chest/back/shoulders and 2 days worth of legs/arms. Abs every other day, and last week included 15 minutes of HIIT each session. This coming week will be my 4th week of training. It has been awhile since I last did, since I was out of comission due to a knee injury that required surgery.

You can say that I am an extremist when it comes to most things, as I like to go all or nothing with just about everything. Three weeks ago I weighed in at 175lbs with 19% bodyfat. Since then I am down to 168lbs with 16% bodyfat. I'll start off my stating my end goal is 10% or less bodyfat and 180lbs (lean muscle). I am no expert when it comes to lifting and eating habits, and have recently taken up a routine that is in the early stages and I am trying to help perfect. The problem is I often get scared that I doing something wrong with my daily routine, or that I could be doing something better.

Now my first dilemma is bulking up vs. losing bodyfat. I am not sure how to approach this, if I should go all out losing fat first, or if I should bulk up first. The first two weeks I had been doing 30 mins. of cardio per day, and I have lost more weight than I would have like. This past week I switched to 15 minutes of HIIT.
My daily eating habits:
First meal: Protein shake w/ 1/4 slice of apple and 1/5 slice of banana as soon as I wake up.

Second meal: 3-4 Egg whites w/ a piece of turkey and a cup of oatmeal. Cup of coffee and glass of water.

Third meal: Protein shake w/ 1/4 slice of apple and 1/5, and a cup of coffee blended together after workout. (I workout in the afternoon as it is the only time of the day I can at this point in time.)

Fourth meal: Usually a normal piece of chicken breast, 3 turkey slices, or a can of tuna. Also about 1/4 cup of cottage cheese.

Fifth meal: 2 pieces of chicken w/ a various vegetable, sometimes a little brown rice.

Sixth meal: Regular protein shake before bed. (I have trouble sleeping on an empty stomach, so I drink this shake rather than eat a snack.)

I am mainly looking for advice on this daily routine. I recently logged a normal day's worth of food and it seems like I am getting around 1800 calories, but I am scared that this is not enough for my goals. A couple of years ago I was able to get to 11% bodyfat fairly easy by running every day, but I did not lift nearly as much and did not really have a goal to bulk up. I am not allowed to run for a couple of more months, but I use a stationary bike to perform HIIT every workout. I am able to adapt easily to eating new foods and I do not have any problems cutting out unhealthy choices or adding good choices to my routine. I am mainly looking for sound advice so that I am more confident about my routine. Thanks for the help.
Thanks a lot for the help guys. This is the kind of advice I was looking for, it gives me a good place to start when trying to decide how I want to modify my routine. It is also nice to see someone with a similar build and what you were able to achieve so far. Good luck with your goals.


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