Someone help me, lost what to do

[nitrous_nit]

I just reread your post carefully... do you really weight 153 pounds @ 5'8?

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Yes,that correct

[boricuarage79]

TBH,i try to eat clean.

Breakfast: Oats, milk, cashews, skim milk, whey protein
Lunch: Protein shake and a nature valley almond butter bar
Dinner: Tyson chicken tender baked and tilapia fish baked as well

I eat a cheat meal on Saturday, and thats about it.

Give up on the cheat meal... no cheat meals for awhile

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[Bouncer]

Do you go crazy on the cheat meal? Some people gourge themselves until they can't move. This type of cheat meal will set you back days.

[boricuarage79]

ok so to recap, I currently am eating 2500 cals, so I should start with 2000 cals (please suggest macros), and follow either 5x5 or my program i posted.

Cardio : Incline and walk for 40 mins or so, after every workout

Can I throw in atleast once a week, to keep my body guessing, but no longer than 20 mins?

I just reread your post carefully... do you really weight 153 pounds @ 5'8?

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[nitrous_nit]

again. what type of foods are you eating?

TBH,i try to eat clean.

Breakfast: Oats, milk, cashews, skim milk, whey protein
Lunch: Protein shake and a nature valley almond butter bar
Dinner: Tyson chicken tender baked and tilapia fish baked as well

I eat a cheat meal on Saturday, and thats about it.

[nitrous_nit]

ok so to recap, I currently am eating 2500 cals, so I should start with 2000 cals (please suggest macros), and follow either 5x5 or my program i posted.

Cardio : Incline and walk for 40 mins or so, after every workout

Can I throw in atleast once a week, to keep my body guessing, but no longer than 20 mins?

[Bouncer]

again. what type of foods are you eating?

[boricuarage79]

That's fine .. I might not do deadlifts and squats for beginners in the same day cause it can zap your CNS..

I know it sounds contradicting to what I said with 5x5...

Go how you feel..

Diet is the key

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[nitrous_nit]

If you feel like that's to much volume split them up and also do some assisted sets like pull up, dips etc

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How is this workout:

Monday

BB Squats 3x8
Stiff legged Deadlift 3x8
Single leg press 3x8
Calf raise 3x15

Wednesday

BB Bench Press 3x8
DB Incline Bench press 3x8
Standing Military Press 3x8
Close Grip Bench Press 3x8

Friday

Deadlift 3x8
Chin ups 3x8
Bent over BB row 3x8
EZ bar Curls 3x8

If 3x8 gets too much, I might drop it to 3x5 later on.

[boricuarage79]

If you feel like that's to much volume split them up and also do some assisted sets like pull up, dips etc

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[boricuarage79]

Thanks, should I still being doing HIIT?

Also, 5x5 on a cut isnt that too much volume?

No Hiit.. incline 10-15 percent treadmill walk.. heart rate 120-140... 40 mins minimum

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[nitrous_nit]

StrongLifts 5×5 are the Squat, Bench Press, Deadlift, Overhead Press and*Barbell Row...
You should get someone who is experience at the gym and watch your form because you can Injure yourself easily...

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Thanks, should I still being doing HIIT?

Also, 5x5 on a cut isnt that too much volume?

[boricuarage79]

StrongLifts 5×5 are the Squat, Bench Press, Deadlift, Overhead Press and*Barbell Row...
You should get someone who is experience at the gym and watch your form because you can Injure yourself easily...

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[nitrous_nit]

I think he has lifted half heartedly for 2 years but picked it up in the past few months. At least that is my take.

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Yes, that is right.. I got more serious in the past few months, but with that i started eating more too.

[boricuarage79]

How many cals should i be eating for a cut and what program should i follow?

Thanks

500 calories below your maintneance... I use an app called myfitpal that tracks my macros... you do this everyday and then you don't need the app....
Works very well

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