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Hello,
My name is James and I am currently 18 years old. When I graduated from high school, I weighed 180lbs and I was 5'7. I was never in shape but I wanted to change my looks for college. Heck, I even had trouble running a mile. Now for my freshman year at college, I lost over 30lbs and I currently weigh an average of 150lbs. I recently took a body fitness test and it showed that i am 11.8% fat. It also showed that my heart was in really good shape because of all the cardio i have done. I am very happy from my results but I want to finish off the fat that is covering my abs and chest. I have always had a gut since the day I was born, so I believe it is still, "baby fat." So, i started to count calories everyday and i even planned out a diet plan for the entire week. Here is what it is...
Monday
7:00 Cup of strawberries
10:30 Oatmeal w/2% Lowfat Milk
1:00 Chicken w/Brocoli, Tofu, Mushrooms 1/2 cup of steamed white rice
3:30 Low Fat Yogurt
6:00 6-inch Turkey Sandwich (No cheese, no mayo, with lettuce, tomato, onions, salt and pepper, on wheat bread)
Tuesday
7:00 1 whole orange
10:30 3 Boiled Egg Whites
1:00 6-inch Turkey Sandwich (same as Monday's)
3:30 Premier Protein Bar (31 grams of protein)
6:00 Steamed Fish w/lettuce and 1/2 cup of steamed white rice
Wednesday
7:00 Cup of strawberries
10:30 Oatmeal w/2% Lowfat Milk
1:30 Chicken Wrap (sundried tortilla, chicken, veggies, NO CHEESE)
3:30 Low Fat Yogurt
6:00 Chicken w/Brocoli, Tofu, Mushrooms 1/2 cup of steamed rice
Thursday
7:00 1 whole orange
10:30 3 Boiled Egg Whites
1:00 2 Ears of Corn
3:30 Premier Protein Bar (31 grams of protein)
6:00 Chicken Wrap (sundried tortilla, chicken, veggies, NO CHEESE)
Friday
7:00 Cup of strawberries
10:30 Oatmeal w/2% Lowfat Milk
1:00 Chicken w/Brocoli, Tofu, Mushrooms 1/2 cup of steamed white rice
3:30 Low Fat Yogurt
6:00 BBQ chicken (No BBQ sauce or skin)
On Saturday and Sunday, i dont have a diet plan yet, but i eat the same foods i eat above. Besides dieting, I also go to the gym about 4-5 times a week. I also do at least 20 minutes of cardio everyday. I add a good ab workout before or after cardio. My current program is:
Monday:
10:00 8 Minute Abs
12:00 18 minutes running on treadmill, it equals about 2 miles
20 minutes on cross trainer (good effort)
20 minutes on stair climber (recently added, results questionable)
7:00 Gym time (biceps and triceps)
Tuesday:
9:30 Run 1 miles outside park
10:00 8 Minute Abs
4:30 Spin Class (40 mins, good effort)
5:15 Gym time (back/shoulders)
Wednesday:
10:00 8 Minute Abs
12:00 18 minutes running on treadmill, it equals about 2 miles
20 minutes on cross trainer (good effort)
20 minutes on stair climber (recently added, results questionable)
Thursday:
9:30 Run 1 miles outside park
10:00 8 Minute Abs
4:30 Spin Class (40 mins, good effort)
5:15 Gym time (lower body)
Friday:
10:00 8 Minute Abs
1:30 Gym time (chest)
Sat: day off
Sun: day off
*I also take a multi-vitamin everyday*
Now, my question is...Is there anything I'm doing incorrectly? If you were in my shoes, what would you do or change? My body type is Endomorph. I want to look like a pretty athletic person. I want to get pretty cut...I know it will a really long time but I have to start somewhere, that is why I'm asking you guys for your advice, so I can correct my mistakes. My New Year's resolution was to get in shape and not to drink soda for the whole year...i am committed, at least I think I am. I also do not do drugs and do not drink any alcoholic beverage. I also have a protein shake after every workout. It would really mean the world to me if someone can help me fix my problems, so I can have a better chance to improve my physical and mental image. Thank you for your time.
James
My name is James and I am currently 18 years old. When I graduated from high school, I weighed 180lbs and I was 5'7. I was never in shape but I wanted to change my looks for college. Heck, I even had trouble running a mile. Now for my freshman year at college, I lost over 30lbs and I currently weigh an average of 150lbs. I recently took a body fitness test and it showed that i am 11.8% fat. It also showed that my heart was in really good shape because of all the cardio i have done. I am very happy from my results but I want to finish off the fat that is covering my abs and chest. I have always had a gut since the day I was born, so I believe it is still, "baby fat." So, i started to count calories everyday and i even planned out a diet plan for the entire week. Here is what it is...
Monday
7:00 Cup of strawberries
10:30 Oatmeal w/2% Lowfat Milk
1:00 Chicken w/Brocoli, Tofu, Mushrooms 1/2 cup of steamed white rice
3:30 Low Fat Yogurt
6:00 6-inch Turkey Sandwich (No cheese, no mayo, with lettuce, tomato, onions, salt and pepper, on wheat bread)
Tuesday
7:00 1 whole orange
10:30 3 Boiled Egg Whites
1:00 6-inch Turkey Sandwich (same as Monday's)
3:30 Premier Protein Bar (31 grams of protein)
6:00 Steamed Fish w/lettuce and 1/2 cup of steamed white rice
Wednesday
7:00 Cup of strawberries
10:30 Oatmeal w/2% Lowfat Milk
1:30 Chicken Wrap (sundried tortilla, chicken, veggies, NO CHEESE)
3:30 Low Fat Yogurt
6:00 Chicken w/Brocoli, Tofu, Mushrooms 1/2 cup of steamed rice
Thursday
7:00 1 whole orange
10:30 3 Boiled Egg Whites
1:00 2 Ears of Corn
3:30 Premier Protein Bar (31 grams of protein)
6:00 Chicken Wrap (sundried tortilla, chicken, veggies, NO CHEESE)
Friday
7:00 Cup of strawberries
10:30 Oatmeal w/2% Lowfat Milk
1:00 Chicken w/Brocoli, Tofu, Mushrooms 1/2 cup of steamed white rice
3:30 Low Fat Yogurt
6:00 BBQ chicken (No BBQ sauce or skin)
On Saturday and Sunday, i dont have a diet plan yet, but i eat the same foods i eat above. Besides dieting, I also go to the gym about 4-5 times a week. I also do at least 20 minutes of cardio everyday. I add a good ab workout before or after cardio. My current program is:
Monday:
10:00 8 Minute Abs
12:00 18 minutes running on treadmill, it equals about 2 miles
20 minutes on cross trainer (good effort)
20 minutes on stair climber (recently added, results questionable)
7:00 Gym time (biceps and triceps)
Tuesday:
9:30 Run 1 miles outside park
10:00 8 Minute Abs
4:30 Spin Class (40 mins, good effort)
5:15 Gym time (back/shoulders)
Wednesday:
10:00 8 Minute Abs
12:00 18 minutes running on treadmill, it equals about 2 miles
20 minutes on cross trainer (good effort)
20 minutes on stair climber (recently added, results questionable)
Thursday:
9:30 Run 1 miles outside park
10:00 8 Minute Abs
4:30 Spin Class (40 mins, good effort)
5:15 Gym time (lower body)
Friday:
10:00 8 Minute Abs
1:30 Gym time (chest)
Sat: day off
Sun: day off
*I also take a multi-vitamin everyday*
Now, my question is...Is there anything I'm doing incorrectly? If you were in my shoes, what would you do or change? My body type is Endomorph. I want to look like a pretty athletic person. I want to get pretty cut...I know it will a really long time but I have to start somewhere, that is why I'm asking you guys for your advice, so I can correct my mistakes. My New Year's resolution was to get in shape and not to drink soda for the whole year...i am committed, at least I think I am. I also do not do drugs and do not drink any alcoholic beverage. I also have a protein shake after every workout. It would really mean the world to me if someone can help me fix my problems, so I can have a better chance to improve my physical and mental image. Thank you for your time.
James
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