Give me advise on my diet & exercise plan

[buffycat]

I started back in the gym this week after a long break (2 years). This week I focused on cutting out the junk and soft drinks out of my diet. I am the type of person that requires a specific plan.

I am 33 years old, 5'9" and 140 pounds. Goal is to lose some bodyfat and put on muscle. I am lean but soft if you know what I mean.

Here is what I am thinking of:

Diet Plan:
Meal 1: 3 egg whites, 1/2 cup oatmeal
Meal 2: 1 scoop whey, strawberries
Meal 3: Chicken breast, 1 cup spinach, 1 cup sweet potato or brown rice
Meal 4: Apple, 1 scoop whey
PWO: 1 scoop whey, 1 tbsp. flax oil, strawberries
Meal 5: Chicken breast or strip steak, 1 cup spinch, 1/2 cup sweet potato or brown rice

Supplements:
Multivitamin, Calcium, B Complex (for stress)

Exercise Plan: (3 exercises per bodypart, 3 sets of 10 reps - final set to failure)
Monday: Chest/ Tris
Tuesday: Spin 30 minutes/Abs
Wedneday: Shoulders/Biceps
Thursday: Cardio 30 minutes/Abs
Thursday: Back/Legs
Friday: OFF
Saturday:Cardio 30 minutes
Sunday: OFF

I also normally go on a casual bike ride or play golf on the weekend.

Your input would be greatly appreciated.

[THE BOUNCER]

Originally Posted by buffycat

I started back in the gym this week after a long break (2 years). This week I focused on cutting out the junk and soft drinks out of my diet. I am the type of person that requires a specific plan.

I am 33 years old, 5'9" and 140 pounds. Goal is to lose some bodyfat and put on muscle. I am lean but soft if you know what I mean.

Here is what I am thinking of:

Diet Plan:
Meal 1: 3 egg whites, 1/2 cup oatmeal
Meal 2: 1 scoop whey, strawberries
Meal 3: Chicken breast, 1 cup spinach, 1 cup sweet potato or brown rice
Meal 4: Apple, 1 scoop whey
PWO: 1 scoop whey, 1 tbsp. flax oil, strawberries
Meal 5: Chicken breast or strip steak, 1 cup spinch, 1/2 cup sweet potato or brown rice

i would get a bit more protein in meal 1. you only have 9 grams there. have a scoop of whey in that meal.

would also add in a little more healthy fats. extra virgin olive oil, fish oil, natural PB etc..

i would cut the carbs in the last meal.

[bigscott]

Originally Posted by THE BOUNCER

i would get a bit more protein in meal 1. you only have 9 grams there. have a scoop of whey in that meal.

would also add in a little more healthy fats. extra virgin olive oil, fish oil, natural PB etc..

i would cut the carbs in the last meal.

agreed

[redsquirrel]

Originally Posted by buffycat

I started back in the gym this week after a long break (2 years). This week I focused on cutting out the junk and soft drinks out of my diet. I am the type of person that requires a specific plan.

I am 33 years old, 5'9" and 140 pounds. Goal is to lose some bodyfat and put on muscle. I am lean but soft if you know what I mean.

Here is what I am thinking of:

Diet Plan:
Meal 1: 3 egg whites, 1/2 cup oatmeal
Meal 2: 1 scoop whey, strawberries
Meal 3: Chicken breast, 1 cup spinach, 1 cup sweet potato or brown rice
Meal 4: Apple, 1 scoop whey
PWO: 1 scoop whey, 1 tbsp. flax oil, strawberries
Meal 5: Chicken breast or strip steak, 1 cup spinch, 1/2 cup sweet potato or brown rice

Supplements:
Multivitamin, Calcium, B Complex (for stress)

Exercise Plan: (3 exercises per bodypart, 3 sets of 10 reps - final set to failure)
Monday: Chest/ Tris
Tuesday: Spin 30 minutes/Abs
Wedneday: Shoulders/Biceps
Thursday: Cardio 30 minutes/Abs
Thursday: Back/Legs
Friday: OFF
Saturday:Cardio 30 minutes
Sunday: OFF

I also normally go on a casual bike ride or play golf on the weekend.

Your input would be greatly appreciated.

Since it sounds like your thin, but not lean, you need to keep your protein up there. Here is what I suggest:

Add a whole egg to meal 1. You will get some fats, and more protein. I would also throw in 3oz of turkey or chicken.

Meal 2 needs another 1/2 scoop of protein, and as B said- some healthy fats. You could have maybe 10 almonds in lieu of the oils, if you want some variety.

Meal 3 looks good.

Meal 4 needs another 1/2 scoop of protein

I agree with dropping the carbs at Meal 5.

You could also add in a 6th meal of a 4 egg white/Eggbeater omelet