Let's talk! (New goals etc)

Posted October 11th, 2008 by Ashley

Hey, so I have a new goal:

Get in shape by September 2009.
I mean, by this time, I want visible abs, a defined chest, I want to have put on some lean muscle.

I'm gonna split this goal up into three parts:

Part one: Lose body fat (I'm not gonna try get a six pack now, just get a flat stomach)
Part two: Gain muscle as much as possible
Part three: Spend the last three months defining my muscles and cutting body fat.

So what do you think of this goal?

I estimate about 30 pounds of fat before I get to a flat stomach, though I shall be posting up weight, measurements, height etc tomorrow for you to see.
I am about 205-210 pounds (Will know the exact figure tomorrow), and about 6ft1" tall. Waist somewhere around 36inches - 38inches.

I'm starting on Monday, here is some info on what I think I'm gonna be doing.
Calorie intake (Per day): 2100
6 Meals per day (3 x 500 calories meals, 3 x 200 calorie snacks)
Two cardio sessions per day (25 minutes each @ 6mph on the treadmil)
Three punch bag sessions per week (60 minutes each, medium intensisty)
Weight training five times a week (More info below)

Here is my split routine that I will be following:
Monday: Chest, Triceps, Abs
Tuesday: Legs (Heavy)
Wednesday: Shoulders, Traps, Abs
Thursday: Rest
Friday: Back, Biceps, Abs
Saturday: Legs (Light)
Sunday: Rest

So basically I would like your input on as much as possible, I don't currently have a job so I am free all the time.

Thank you for reading and any and all feedback is appreciated!

Thanks!

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Hmm

On October 11th, 2008 Stevers says:

I say go for around 350 calories per meal, every meal, and perhaps meal one in the morning be a bit higher, and the last meal be lower.

And of course post workout should be the highest calorie meal of the day, so adjust your net calories accordingly.

"Obsession is a term the lazy use to describe the dedicated" - Anon.
"Shoot for the stars, you might just reach the sky" - Unknown

I think its great that...

On October 12th, 2008 Stevers says:

You have a goal, and its concrete. We all can make 'qualitative' goals, where we just say, 'I want to look better' or 'I want to lose weight', but its when you quantify it, meaning put a quantity to it, that you can really start to achieve that goal.

ANd you've quantified your goal, thus making it concrete. Now you can measure your progress and adjust when you need.

I think the goal is a great goal. If I were in your position though, for the first 3 months i would try to build muscle, but make fat loss your primary goal. This will be the most difficult 3 months because you'll have to eat enough to put on size, but do enough calories to lose fat. If you're up for that challenge then I would do that first. Then I would do 4 months of bulk, and 3 months cutting.

Thats just my personal opinion, because I dont think I could ever do a 'real bulk' because I dont feel like I look good when I cant see my abs, and that would be a daily struggle for me... so i have to sloooooowllllly put on size because i eat to bulk[ very strict with my diet/nutrition], and then make sure i get my cardio in.

"Obsession is a term the lazy use to describe the dedicated" - Anon.
"Shoot for the stars, you might just reach the sky" - Unknown

Yeah I know what you mean....

On October 12th, 2008 Ashley says:

I think now because I have such a long time (10 months + the rest of October), I am going to have one main goal, and lots of other smaller goals, as well as changing my body, I also want to increase endurance, stamina, and also I would like to increase the amount of miles I could run, but at the moment I'm going to concentrate on getting healthy and loseing fat.
Though, if I was to aim to put muscle on, would I still lose fat? Lets say 2500 calories clean, with lots of cardio and resistance work.

So for example, how many calories would I need to eat to gain muscle and lose fat? Thanks for the input man, really helping me. Starting tomorrow :)

Thanks again.

Thanks

On October 11th, 2008 Ashley says:

Thanks man! Will deffo take that into consideration.

Also what do you think about the whole plan? Going from November to August I have 10 months, how do you think I should do this? 3 months cutting fat (thats 12 weeks, I could aim for 30 pounds), then 4 months bulking muscle, then 3 month defining/cutting fat. What do you think?

And thanks again!