Cut Fat Gain Muscle (Take 2)

[doshimilan]

Hey Guys,

It's me again. I went to Brian Wiefering (a competitive bodybuilder) for nutrition advice. I was shocked to see Brian's diet plan which he provided me. It doesnt seem it adds up to enough calories. BMR is around the 2300 calories marker, and this is getting less than 2000.

Now he is a well seasoned body builder and definitely knows what he is talking about, but I'm just concerned about the calories... Also, I'm not into taking the quantity of supplements he wants me to take. Take a look at his plan for me, and let me know what you guys think.

Nutrition Plan:

Meal 1
4oz lean beef
2 egg whites and 1 whole egg
½ cup oatmeal (measure before cooked)
1/2 grapefruit
OR
1.5 scoops of UMP premixed with 1/2 cup oatmeal
1/4th cup berries
OR
1.5 cups of Fat Free Cottage Cheese (Trauth Brand)
½ cup of berries
½ cup oatmeal


Meal 2
1.5 scoops UMP mixed with 20 ounces of cold water

Meal 3
(1 tuna or chicken patty)
1 can Tuna or chicken (6 ounces), 2 egg whites and 1 whole egg, and
1/2 cup oats with salt and pepper
½ cup chopped spinach
(Mix all together and form into a patty. Fry using 2 teaspoons of Olive Oil.)
Use Mustard (and/or) ketchup or Salsa or hot sauce for topping

OR


8 ounces lean meat (90% or leaner beef, turkey, lean ham, chicken, fish/tuna)
1/2 cup oats, or 1/2 cup brown rice, or 1/2 sweet potato
1 cup of green veggie (asparagus, broccoli, spinach, etc.)

Meal 4
(Always move Pre and Post workout drinks around your workout. For example, if you workout in the morning then your pre and post workout would be Meals 1 and 2. Then after your post workout, what I have listed as meal one on this diet, would actually be meal 3).
Pre workout meal: 1.5 scoops of UMP mixed with water (drink about 1 hour prior to workout) and 1/2 cup of oatmeal.


Meal 5
1.5 Scoops Muscle Provider (Post Workout-within 30 minutes after workout)

NOTE: On Non workout days, simply have 1.5 scoops of UMP with 1/4 cup of oats and 1/2 grapefruit in substitution for your Pre and Post workout meals (you will be substituting this one meal for those two shakes).

Whatever meal follows post workout shake, should be eaten 1.5 hours later.

Meal 6
8 egg whites with 1 yellow OR 2 cups of Fat Free Cottage Cheese (Trauth)
¼ cup almonds
2 cups green veggies

Also, his workout routine for me is much lighter than what I normally do, let me know what you guys think about that as well:

Day 1: Chest, Back and Traps

Day 2: Legs

Day 3: Shoulders, Bi’s and Tri’s


--Do abs twice a week with any of the above workouts

--Do Cardio after any workout for at least 30 minutes (Treadmill is best) or on any off day.

Note: Never workout more than two days in a row without a day of rest.
Note: Never workout the same body part more than once in a one week Period. Resting the muscle group is crucial for growth.

Chest , Back & Traps
Pick 3 of each for back, 3 of each for Chest and 1 for Traps. Do 5 sets of 8 (with two warm-up sets), or 4 sets of 10, or a pyramid set of 1x12, 10 ,8, 10, 12 for each exercise. Never do the same exercise the following week. Always pick a different three the following week.

2-3 exercises for back:
Wide grip pull downs
Close grip pull downs
Wide grip Pull ups on assist machine
Close grip Pull ups on assist machine
T-Bar Free Weight Machine
Seated Row Machine
Seated Row Cable with Close Grip
Seated Row Cable with Wide Grip
One arm dumbbell Rows

2-3 exercises for chest:
Flat Press with Barbell
Flat Press with Dumbbells
Flat Press Machine
Flat Press Smith Machine
Incline Press with Barbell
Incline Press with Dumbbells
Incline Press Machine
Incline Press Smith Machine
Decline Press with Barbell
Decline Press with Dumbbells
Decline Press Machine
Decline Press Smith Machine
Dumbbell Fly’s
Cable Crossover Fly’s
Machine Fly’s

Traps
Do one exercise at 5 sets of 12 reps or 4 sets of 15 reps each shoulder workout, and rotate for next workout

Standing Dumbbell shrugs
Standing Barbell shrugs

Legs

2 exercises for quads
Do 4 sets of 15 reps each exercise or 3 sets of 20 reps each exercise (make sure you do two warm up sets also):
Squats
Leg Press
Front Squats
Leg Press Machine
Leg extensions
Machine squats
Smith Machine squats
Dumbbell squats

2 exercises for Hamstrings
Do 4 sets of 15 reps each exercise or 3 sets of 20 reps each exercise (make sure you do a warm up set also:
Straight legged dead-lifts with dumbbells
Straight legged dead-lifts with barbell
Seated machine curls
Lying down Machine curls
Standing one leg at a time machine curls (if they have this machine)

1 exercise for Calves
Do 5 sets of 20, or 4 sets of 30, or 3 sets of 40-and rotate the exercise each calf workout.
Seated calf raises
Standing machine calf raises.
Note: Ignore the burn and work through it.

Shoulder, Bi’s and Tri’s

Shoulders Press Movements
Pick one press movement below and do 5 x 10, or 4 x 12 reps or a pyramid set of 1x12, 10, 8, 10, 12 (always do a warm-up set)

Front Shoulder Press with Barbell
Front Shoulder Press with Dumbbells
Front Machine Shoulder Press
Front Smith Machine Shoulder Press

Raises for shoulders
Do one exercise for Sides, one for front, and one for rear each workout. Do 3 sets of 12 each exercise.

Side raises with dumbbells
Side raises with machine
Side raises with cables

Front raises with barbell
Front raises with dumbbells
Front raises with cables

Rear raises (bent over) with dumbbells
Rear Cable extensions
Rear Machine fly’s (not for chest—pushing opposite way)


Biceps and Triceps
Choose 2 exercises for tri’s and 2 for bi’s each workout (never do the same two the following workout). Do 4 sets of 10 or 5 sets of 12 each exercise

Biceps
Standing Barbell curls
Standing dumbbell curls
Seated dumbbell curls on a slight incline bench
Preacher curls
Machine Preacher curls
Standing cable curls with straight bar attachment
Hammer dumbbell curls
Reverse barbell curls


Triceps
Seated behind the head dumbbell extensions
Skull Crushers with “EZâ€

[swanso5]

- can't wait to tear the program apart but i'll answer in order as usual
- i' would never go to bodybuilder for any advice on training/diet...in the real world it doesn't work
- what's your goal?
- yes lots of supp's from bb's, mate just eat more for the same effect but a better metabolism
- far too many shakes, far, far, far too many...eat calories don't drink them
- you only need shakes after training, that's all really
- i eat 3 times in 90 - 120mins fater training...that's where you want to put the most cal's in (and breakfast) as they are utilised through the recovery process
- the body recovers as an overall unit, not as individual muscles

let's break this down...

he says to do 2 - 3 exercises per session so you'd have this for instance:

mon - bench, incline, decline press and pull up, chin up, rows for back performed on one day...

say your fresh max is 100kgs for bench, 90 for incline amd 95 for decline....doing all of these in one day you could still do 100 for bench but you mifght only get 85 for incline and 90 for declione so you're not using as much wt as you potentially could...

here's an idea...

let's do full body type sessions training chest 3/week so it would look like this:

day 1 - bench...wed - incline...fri - decline

now by doing these on seprate days we have a better chance of lifting closer to our max wt for each and the more wt we can lift the bigger we'll get

if your recovering properly you should have recovered from mon by wed.. training chest 1/week you have 7 days rest where you'd recover in 3 days max (hopefully) which at that point of time it needs to be hit again or you start to atrophy, meaning your muscle starts to decreaseback to it's normal size...use or lose it they day

making sense here?

also don't bother with single joint and/or machine exercises

[doshimilan]

Hi Swanso,

Thanks for your reply. goal is honestly to drop body fat, so that I look leaner. To do this I am trying to meet 2300 calories a day, I get roughly 20 percent of calories at breakfeast. I also eat roughly 5 times a day, new diet is usually.

Breakfeast - 600 calories (usually have most of complex carbs here)
Snack - 200 calories
Lunch - 600 calories (complex carbs here as well)
Snack - 200 calories
Dinner - 300 calories (only carbs received for dinner are from vegetables)

I have included fruit for at least 2 of the above, and vegetables for lunch and dinner (at least 3 cups of vegetables total).

I always get 155 grams of protein in daily as that is weight.

I also throw in 3 days of HIIT cardio in weekly.

I think I just need to implement a solid workout routine, and what the bodybuilder told me doesnt really challenge me as much.

Swanso, I totally get what you're saying about chest 3 times a week and focusing on incline, flat, decline; however, I unfortunately dont have time to do that for a few months. I travel quite a bit, and am really only able to workout in the gym Mon - Wednesday. Therefore, I try to get all chest on one day with triceps, legs and shoulders, and back and biceps on wednesday.

Can you suggest sets / reps and how many exercises per body part youd reccommend?

Right now I usually get 5 exercises for chest, and at least 3 to 4 for trieps.
4 for biceps, and 4 for back, 4 for legs, and 4 for shoulders.

Please by all means, suggest ideas for improvement here. Thanks!

[swanso5]

- training change a great deal for fat loss then muscle building, only calories
- food looks alright but you should post measl by meal for a better look
- as well as cardio
- if you only have 2 days a week then arms are the least of worries...legs, back and chest only for you...do you know any olympic lifts?
- you only need 1 exercise per movement per session...do them heavy and hard and you're done
- the 3rd day on a weekend can be a bw/conditioning/sprints day all mixed into one...what do you have access to on that day? a park with some bars would be handy