Recommendations on an ALL-ROUND Program
I need some expert advice regarding the all-round program which I have decided to follow religiously, please point out any discrepancies.
Goal: To build muscle and lose fat. (possible, please see)
Current Stats: Male, 23-year-old, 175cm height, 67kg weight
Estimations: ~ 20% body fat, TDEE (from the online calculator) ~ 2400
Past Experience: Been lifting moderate to heavy weights from the last six months. However, resting at the moment for one month because I underwent a surgery (everything is OK).
Workout Plan:
5 days a week (1-hour max/session), hitting body parts twice per week in the evening (except abs), and will be
lifting heavy.
Abs (Whole core): Daily, first thing in the morning (for frequency,
please see); 6 exercises (for workout routine, please see)
Cardio Plan:
45 mins walk on training days, immediately after the morning abs
workout.
20 minutes HIIT on non-training days, immediately after the morning abs workout.
Diet Plan:
7:00 am (After the morning abs workout and walk): Shake (4 bananas, 1
cup milk, 25g Whey)
11:00 am: 3-4 boiled potatoes, beef kebab, 25g Whey.
1:30 pm: 2 Chapatis OR white rice with a vegetable curry OR beef OR
chicken.
7:00 pm (Pre-workout): 4 bananas, 4 dates.
8:45 pm (Post-workout): 25g Whey.
10:00 pm: 3 boiled eggs with a glass of milk.
Note: The diet is going to be consistent, no cheat meals, no processed foods, minimal use of sugar and total abstinence from soft-drinks/juices/fast foods etc.
I am hoping to gain lean muscle mass and get rid of the fat I have, would this plan be useful?
(1)1 Comments
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Recommendations:
Don't chase two things at the same time. Pick either muscle gain or fat loss as your goal. 6 months in is still relatively new to the game so even if you choose to lose fat, you'll still make gains. I would highly recommend you first lose fat as you're already at 20% (if that is accurate, leading to the next point).
I would get a DXA scan if I were you because calculations tend to be iffy. If your TDEE is actually a lot lower, you could be setting yourself up for failure.
Make sure you understand the concept of macros and cutting. TRACK EVERY CALORIE that goes into your mouth. Use myfitnesspal which is one of the best calorie trackers on the market and its free (or another one etc.).
Incorporate fasted cardio (walks are a good start but maybe find a way to up the intensity?) and look into intermittent fasting or caffeine in the morning. Your meal plan right now seems to have a lot of your food earlier in the day. Have you considered it might make you lethargic or spike insulin earlier? A lot of these factors might affect your ability to carry out your meal plan.
I think right now you're current meal plan is heavily carb focused and does not include much leafy greens/fiber. For example, your meal after your morning 45 minute walk/ab workout, you taken in 4 bananas, 25g whey and 1 cup of milk. 4 bananas alone is 420 calories and has 56g of sugar. Your shake comes out to over 500 cals. That's more than you'd burn walking. I don't know your food restrictions but I strongly suggest you watch the video I linked to get an idea of proper macronutrient splits. Time your meals according to your energy needs as well. Idealistic thinking will only lead you to jumping off the wagon early.
I admire your motivation and wish you the best of luck.
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