Give this a look over please any input greatly appreciated.

[rickerred]

Can you give this a look over for me and let me know if it is any good, ultimate goal is fat loss and lean muscle gain. I took the diet from a post by "test for life" and made some small changes for me. I read teat for life's post and we are approx the same size I am 5'8" and 180 pounds, I am hoping for a 6-8 turnover, it may take a little longer but I am not too concerned.

Meal 1 Breakfast (0600)
-60 grams granola cereal
-1/4 cup of Greek yogurt
-1/4 cup of 2% cottage cheese
-1 tsp. of Metamucil
Protein: 40 g, carbs: 60 g, fats: 10 g, Fibre: 8 g Calories: 600


Meal 2 Post Workout (1st & 2nd post workout meal 1/2 hr following workout, spread over 2 hrs)
-1 scoop of whey protein
-1 scoop creatine
-1 kashi chewy granola bar
Protein: 35 g, carbs: 33 g, fats: 7 g, Fibre: 0 g Calories: 340


Meal 3 Lunch (1200)
-1 grilled chicken breast 4 oz cooked
-1/2 multi-grain bagel from Fairmount bagel bakery (world's best bagels)
-1 tbsp of cream cheese
-1 large green salad with 1 tbsp of extra virgin olive oil and 2 tbs of balsamic vinegar glaze style
Protein: 45 g, carbs: 75 g, fats: 25 grams, Fibre 8 grams Calories: 720


Meal 4 Snack (1500)
-1 scoop of whey protein
-6 oz. of skim milk
-14 roasted almonds (emerald brand)
Protein: 30 g, carbs: 12 g, fats, 10 g, fibre 5 g Calories: 300


Meal 5 (1700)
-1 grilled chicken breast 4 oz cooked
-1/2 Multi grain bagel
-1 tbsp of cream cheese
-1 cups of steamed veggies of 200 grams
Protein: 50 g, carbs: 75 g, fats: 7 g, fibre, 4 g Calories: 800


Meal 6
- 1 scoop of casein protein
- ¼ cup of cottage cheese
- 1 tbsp of flaxseed oil
- 1 banana
Protein: 38 g, carbs, 30 g, fats 17 g, fibre 4 g Calories: 450


Bench Press
set 1 120 lbs for 10 reps (2 min rest)
set 2 140 lbs for 10 reps (2 min rest)
set 3 160 lbs for 10 reps (2 min rest)
set 4 180 lbs for 10 reps (2 min rest)
set 5 200 lbs for max reps (5 min rest)

Barbell Curls
set 1 40 lbs for 10 reps (2 min rest)
set 2 45 lbs for 10 reps (2 min rest)
set 3 50 lbs for 10 reps (2 min rest)
set 4 55 lbs for 10 reps (2 min rest)
set 5 60 lbs for 10 reps (5 min rest)
Cardio 1 hr

Triceps/Shoulders
Tuesday
Skull Crushers
set 1 40 lbs for 10 reps (2 min rest)
set 2 50 lbs for 10 reps (2 min rest)
set 3 60 lbs for 10 reps (2 min rest)
set 4 70 lbs for 10 reps (2 min rest)
set 5 80 lbs for 10 reps (5 min rest)

Dips
set 1 body weight for 10 reps (2 min rest)
set 2 body weight for 10 reps (2 min rest)
set 3 body weight for 10 reps (2 min rest)
set 4 body weight for 10 reps (2 min rest)
set 5 body weight for 10 reps (5 min rest)

Shoulder Press
set 1 50 lbs for 10 reps (2 min rest)
set 2 60 lbs for 10 reps (2 min rest)
set 3 70 lbs for 10 reps (2 min rest)
set 4 80 lbs for 10 reps (2 min rest)
set 5 90 lbs for 10 reps (5 min rest)
Cardio 1 hr







Back
Wednesday
Chin up
set 1 body weight for max reps (2 min rest)
set 2 body weight for max reps (2 min rest)
set 3 body weight for max reps (2 min rest)
set 4 body weight for max reps (2 min rest)
set 5 body weight for max reps (5 min rest)

Shrugs
set 1 80lbs for 15 reps (2 min rest)
set 2 80 lbs for 15 reps (2 min rest)
set 3 80 lbs for 15 reps (2 min rest)
set 4 80 lbs for 15 reps (2 min rest)
set 5 80 lbs for 15 reps (5 min rest)
Cardio 1 hr

Legs
Thursday
Squats
set 1 120 lbs for 15 reps (2 min rest)
set 2 140 lbs for 15 reps (2 min rest)
set 3 160 lbs for 15 reps (2 min rest)
set 4 180 lbs for 15 reps (2 min rest)
set 5 200 lbs for 15 reps (5 min rest)

Leg press
set 1 200 lbs for 15 reps (2 min rest)
set 2 220 lbs for 15 reps (2 min rest)
set 3 240 lbs for 15 reps (2 min rest)
set 4 260 lbs for 15 reps (2 min rest)
set 5 280 lbs for 15 reps (5 min rest)

Reverse leg curl

set 1 60 lbs for 10 reps (1 minute rest)
set 2 70 lbs for 10 reps (1 minute rest)
set 3 80 lbs for 10 reps (1 minute rest)
set 4 90 lbs for 10 reps (1 minute rest)
set 5 100 lbs for 10 reps (1 minute rest)



Calf Raises
set 1 60 lbs for 15 reps (1 minute rest)
set 2 75 lbs for 15 reps (1 minute rest)
set 3 75 lbs for 15 reps (1 minute rest)
set 4 75 lbs for 15 reps (1 minute rest)
set 5 75 lbs for 15 reps (1 minute rest)

Friday
Abs
Crunches
set 1 20 reps (1 minute rest)
set 2 20 reps(1 minute rest)
set 3 20 reps (1 minute rest)
set 4 20 reps (1 minute rest)
set 5 20 reps (1 minute rest)

Plank
set 1 1 minute (30 sec rest)
set 2 1 minute (30 sec rest)
set 3 1 minute (30 sec rest)
set 4 1 minute (30 sec rest)
set 5 1 minute (30 sec rest)
Cardio 1 hr


Sat/Sun
Cardio 1 hr

[Praetorian]

FYI...in order to achieve optimal results choose a goal...ie fat loss....OR...muscle gain. Each require different macro nutrient ratios and training to a point.
Your diet is not accurate...

1. breakfast is NOT 40g pro more like 16g, too many carbs, too much fat
2. PWO shake should consist of approx 40g pro + 5g creatine if dieting....if gaining add carbs (depends on work volume 40-80g)
3. Meal 3 not enough protein, bagel? you arent losing fat eating bagels
4. Bananas in meal 6? not good


Your nutrition plan is weak...you need to revamp it according to what your ultimate goal is....fat loss or muscle gain.

Use 6 meals per day plus a PWO shake.
Meals should consist of 45g protein plus fats and carbs...levels depend on your goals.
Your training is too circuit focused...generally your reps are too high and you are training by the clock...not optimal...train by your breathing...otherwise you are limiting your ability to move the weights necessary to maintain or build muscle.
Training should also include a variety of exercises to gain maximum muscle recruitment.

P

[rickerred]

I can't have fat loss and muscle gain at the same time crappy, so I will try for muscle gain and work on fat loss later. I have been working out for years but have never really taken it too serious until now, by serious i mean not really caring about muscle gain vs fat loss, counting calories, ensuring proper macros for either muscle gain or fat loss and types of movements and reps. I will work on my diet first send it back so you can have a look (if you don't mind) when my diet is solid I will change my training regime. Also where do you get the numbers for protein, carbs and fat from? the internet or a calorie counter book. thanks for your insight and assistance.

[rickerred]

Forgot to ask, weak diet does that mean start over. I guess if I have to ask I already know the answer.

[Praetorian]

Simple search online and youll find Dave Palumbos off season diet...easy to follow and works.
P

DIET PLAN
(you can have unlimited vegetables with your meals)


MEAL 1:

5 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Oatmeal (cooked)


MEAL 2: (pre-workout)

SHAKE: 55g Whey Protein** with 40g Waxy Maize*** (high molecular weight carbohydrate) with 1 tablespoon of Macadamia Nut Oil


GYM: WEIGHT TRAINING

MEAL 3: (post-workout)

SHAKE: 55g Whey Protein** with 50g Waxy Maize*** (high molecular weight carbohydrate).


MEAL 4:

“LEAN PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish or shrimp)– with ½ cup cashew nuts (or almonds or walnuts) with 1/2 cup (cooked) RICE (brown)


MEAL 5:

“FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 medium baked potato or yam


MEAL 6: Repeat One of Above


MEAL 7: 5 whole eggs



+++++ All meals are interchangeable. You can substitute one for another.


*** Cook your eggs in MACADAMIA NUT OIL and add a tablespoon to all your chicken fish, meats–


***ONCE or TWICE A WEEK, HAVE A CHEAT MEAL (make it the last meal of the day)

*** You can use sugar-free soy sauce, mustard, and vinegar for condiments.

*** You can drink water, sugar-free drinks (diet soda), coffee, or tea with equal or splenda or stevia balance

SUPPLEMENTS:

Coral Calcium (with magnesium) 1500mg per day

Evening Primrose oil (1300mg 2x per day)—essential GOOD OMEGA-6 fats

Omega-3 Fish oil pills (Omega 3 fatty acids) 1000mg 3x per day


JOINT STRENGTH and REPAIR:

1. Glucosamine Sulfate 2000mg 2x per day (joints)

2. MSM 2000mg 2x per day (joints and tissue regeneration)

Creatine 5g 2x per day (once in morning and once after you train)

Fiber Supplement 1-tablespoon 2x per day morning and at night (mix with 4-6 oz of water and drink immediately).

[rickerred]

holy cow, thank you very much. I was just in the process of using an online calorie counter to measure cals, carbs, protein and so on. It wasn't going to be easy for me doing a proper meal plan for the first time. I have been on the site for a couple of months mostly just looking around and I must admit the site is excellent for helping people. Thanks again