Quote:
Originally Posted by will76
6'0 200 pounds 34 years old. My waist is 36 inches. Which since I started jogging again I've slimmed it down a little, I can notice I have some extra room in my 36 inch shorts now. I use to work out a good bit back in college and still kept decent muscle tone in my arms and chest even though i rarely work out any more.
When I jog I do it on the treadmill, mainly to keep track of calories burned. I typically burn between 300 - 750 calories depending on how far I run. The shortest I run is a speed run (which for me is pretty fast) 2.5 miles in 20 minutes. If I do a long run I will run 6 miles in about 1 hour and burn about 750 calories.
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Start weight lifting. 3 days a week, no need to lift heavy, but weight lifting does wonders for weight loss.
Monday, wake up, do cardio first thing in the morning on an empty stomach. Stay within your target heart rate for 30 minutes.
Meal 1
Light carbs, (only complex carbs!!!!! wheat bread, plain oats, sweet potatoes, brown rice etc), a couple egg whites and water. Stay away from juice with refined sugars, white bread, white rice, (basically anything with simple sugars).
1 1/2 hours after breakfast; weight training. Chest and Back. Don't have to lift heavy, and you don't have to over do it.
Meal 2 Post workout, 1 scoop no carb protein shake. Stay away from whey concentrates and casein.
Meal 3 lean chicken breast, white meat turkey or tuna and some steamed veggies, (preferably broccoli).
Meal 4 1/2 cup brown rice, lean chicken breast, white meat turkey or tuna and steamed veggies
Meal 5 1 scoop no carb protein shake
Tuesday, wake up do cardio, same diet as above minus one protein shake and no weight training.
Wednesday. No cardio in the morning. Same diet as Monday, weight training workout your legs. I personally don't do cardio on leg days.
Thursday. Same as Tuesday, cardio, same diet minus one protein shake no weight training.
Friday. Same as Monday and Wednesday, weight training workout biceps & triceps and light shoulders.
Saturday same diet as Tuesday and Thursday, no cardio no weight training. (REST)
Sunday another rest day, as well as a "cheat day" on your diet. By cheat day, I don't mean go to McDonalds and splurge, but eat something you enjoy that's relatively healthy. Maybe spaghetti & meatballs, or a deli sandwich. Why a cheat day? It's to keep from going insane. IMO, cheat days are necessary whether you're bulking, cutting or just maintaining. A lot of people overly force themselves to a diet they simply can't stick with long enough to see results.
You can switch it up by adding salmon 1-2 weeks, or replacing your main carb source during carb meals with fruits and/or nuts. Change things as you see fit so you can comfortably stick with it. There is a massive diet section on bodybuilding.com with all sorts of meal ideas.
The sample diet I posted above is not the typical body builder diet. If your goal is to gain muscle mass I would add a meal or two and more protein.
As for my build, well, I don't have a "6 pack", but I'm relatively lean with a flat stomach at a bit over 12% BF. I'm however also 6'2" 225lbs with a fair amount of muscle mass and I'm on a 3000 cal+ diet. My diet isn't 100% but I consistently do cardio to stay relatively lean considering my size. I also drink on the weekends, which is definitely counter productive.
If you have the dedication to stick with it, you will get the results you want!
