Help me Choose a diet plan and workout routine

[Murderisthegame]

I'm looking for some guidance on picking a
Diet and excersice routine Since working camp work body has gone to crap. I'm 19 years old 5'7 210. I'm not horrible fat, lots of muscle underneath. I want to mainly
Focus on chest and stomach area. I have full access to a gym and can dedicate 1 hr a day to workouts
Plz give me some insight or point me in the right direction.

[Boss Man]

Something like this might work as I sometimes post it for other people.

Squats, 2 sets 10 reps

Lunges, 2 sets 10 reps

Deadlifts, 2 sets 10 reps

Vertical Flyes, 2 sets 10 reps

Bent over Rows, 2 sets 10 reps

Shrugs, 2 sets 10 reps

Planks 30-45 seconds, though you could swap this for the 3 sets of 10 in your case, but perhaps limit that if you do to 2 sets of 10, because that way you're then doing the same amount of work on the lower back area, (rear core), as you are the front of the core.

I wouldn't use the lightest weight in the gym on small muscles, but use the next ones up to start and then go a bit heavier on larger muscle groups.

Give yourself around 4 weeks to adjust to the biomechanics of weightlifting and slightly increase the weight on all exercises after 2 weeks.

After 4 weeks you could then experiment with different intensities and systems.

[Murderisthegame]

Thanks for the post

What would you suggest for a diet plan? I usually wake up at 4:30 and eat fruits and nuts as breakfast and eat sandwiches during the day. Dinner time is always at 6:30

Would there maybe be a forum with a bit more activity than I can get some more suggestions from?

[Boss Man]

I posted this for someone else recently so it might work for you.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.