Need help with my diet and workout plan

[Matt86]

I need some input on this diet and workout routine. The only supplement that i'm taking is NO2.

Breakfast - 6 eggs
snack - 30g protein bar
lunch - chicken salad
workout
40g protein shake
dinner (at least 20 g protein)
snack - 30g protein bar

I am an 18 yr old male, about 5ft 8 in and 185 lbs. I'm trying to increase muscle mass while also loosing a little fat. My workouts consist of:

Sunday - 40 min cardio
Mon - 40 min cardio
Tue - Tri's and Back, 40 min cardio
Wed - 40 min cardio
Thur - 40 min cardio, legs
Friday - 40 min cardio
Saturday - 40 min cardio, chest and bi's

Any input would be helpful. I know a lot of cardio isn't good for you but i am trying to stay in good shape for soccer as well. thanks

[babybull34]

It's gonna be hard to build a lot of mass with that much cardio, bro. What are you trying to accomplish, your goals?

[Matt86]

It'd be nice to hit 200 lbs by the end of the year but i don't think its too possible. I'm basically doing it to challenge myself and to get into good shape because i plan to go into a career in law enforcement. If thats too much cardio then what would a more appropriate cardio plan be? Thanks

[Onerepmaximum]

You're gonna need to pick one or the other. Gain muscle or loose fat. Especially if the only thing you are taking is NO2. You can gain muscle with minimal fat gain, but you are gonna have to take some bad with the good. I didn't do the math, but it looks like your calories are a bit low to put on quality muscle very easily. Your basal metabolic rate is 1900 calories. With that much cardio, it is probably closer to 3000. That means you are going to need to take in more calories than that if you don't want to lose weight. A good basic ratio to shoot for is 40% protein 30% carbs and 30% fat. That is a lot of cardio, I would say cut it back as much as you can and still be effective at your job.

[Sh4dowF4lcon]

Originally Posted by onerepmaximum

You're gonna need to pick one or the other. Gain muscle or loose fat. Especially if the only thing you are taking is NO2. You can gain muscle with minimal fat gain, but you are gonna have to take some bad with the good. I didn't do the math, but it looks like your calories are a bit low to put on quality muscle very easily. Your basal metabolic rate is 1900 calories. With that much cardio, it is probably closer to 3000. That means you are going to need to take in more calories than that if you don't want to lose weight. A good basic ratio to shoot for is 40% protein 30% carbs and 30% fat. That is a lot of cardio, I would say cut it back as much as you can and still be effective at your job.

solid advice from a competitor, thanks 1rep. Matt, let us know if you have other questions, we are here to help @ MMS.

[Matt86]

thanks for the help. I think i'm gonna go for cutting first and then build the muscle on later. thanks again

[From Zero]

It would be a lot easier to just throw on some muscle mass, then cut later ...

[Sh4dowF4lcon]

I agree with FZ, typically you bulk then cut it up and lean out. 7 days of cardio for 40 minutes is a lot, keep us posted. good luck Matt.

[Matt86]

thank you all for all the encouragement and tips. I believe that i am probably going to cut first just for personal preference and then bulk up.

[TRUEsoldier]

ya gotta pick one or the other bro, personally I would deffinatly bulk first, cuz then it would give you the mass to work with, then lean....but to do that you gotta be really strong willed, cuz it sucks to get a little chubbier than you want to be, but to me its well worth it...

oh yea, and no matter what you plan on doing change your weight training a bit, cuz 3 days a week bro, that is just about as little as I have ever seen especially comin from someone saying there trying to gain mass and strength!!

Or hell check HST out bro, I am not a pro on this, but if you only want to hit the weights for 3 days a week, its a killer and you only spend about an hour in the gym each time, and it is one hell of a cardio work out in itself!!! check it out bro, it might be perfect for you!

Peace