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Exercise & Fitness Message Board


Exercise & Fitness Board Index


[QUOTE=JStigs]I am 6'3, 195lbs, 22yr old male. A month ago I was at 205, since then I have started a regular workout schedule. I am already noticing a huge increase in my energy levels, my pants are looser, and my upper body has never been this built. I would like to continue and increase these results.

I am looking to add some mass to my upper body (I have always been blessed with muscular legs) and take some of the college fat off of my stomach.

My workouts consist of alternating days of upper body lifting and cardio (30-45mins). Is it a good idea to do a light amount of cardio (20-30mins) on weight days?

My diet is the weak part of my plans. I just recently started (this week) the 5 small meals/snacks a day routine. Is a protein shake (https://www.muscleshoppe.com/site/details.cfm?id=5596) an adequate replacement for a meal or two (on weight days)?

I eat a very small breakfast: cereal bar, granola bar, small bag of dry cereal, piece of fruit

a moderate lunch: salad, grilled chicken, chili, tuna salad

a small late afternoon snack: same as breakfast

a good-sized dinner, and usually my protein shake a bit before

and later at night (if I feel the need) a small snack such as a PB sandwich

I have cut out foods like french fries, pizza, anything greasy. I also drink about 2 liters of water a day, and take a multivitamin in addition to the protein. My commute to/from work and lunch has me walking about 3 miles a day total, in addition to the running.

Any small bits of advice on my workout or diet would be appreciated. Thank you.[/QUOTE]

My advice would be to reverse the amount of food you eat at your meals. Make breakfast a big meal, lunch--moderate, and dinner small. Small snacks (100-200 calories in between, with some protein source included). Breakfast is the most important meal of the day, gives you energy for the day ahead. Bad idea to save your calories for the end of the day when it's unlikely that you will be able to burn them off. Better to consume about 2/3 of your daily calories by after lunchtime.
[QUOTE=rita]My advice would be to reverse the amount of food you eat at your meals. Make breakfast a big meal, lunch--moderate, and dinner small. Small snacks (100-200 calories in between, with some protein source included). Breakfast is the most important meal of the day, gives you energy for the day ahead. Bad idea to save your calories for the end of the day when it's unlikely that you will be able to burn them off. Better to consume about 2/3 of your daily calories by after lunchtime.[/QUOTE]

If you eat then right foods you can eat evenly divided meals (calorie wise) I would shift the macronutrients at the end of the day so the last meal is protein. Also if you workout in the evening you will need a good dose of protein post workout ( depending on goals some carbs and fats as well) Its never a good idea to add an abundance of calories to one meal over another, anything you cant use will be stored. the overall idea is to start the "furnace effect" keep shoveling fuel (calories) on the fire (metabolism).





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