Operation: Spring Break

[Hockey Playa]

Ok im going to Cancun spring break, which gives me something extra to work for in the gym the next months. I want to be in very good shape, and very cut. I dont care how strong or thick i am at the time, i just want to be very muscular and lean, like the beach body. I really need your guys help at designing a diet and workout plan to meet my goals.

Spring break = Feb 15-22

this gives me about 3 months to get my beach body on. I know thats a short time, but its not like im starting from scratch here. Been lifting on and off this school year, about 1-3 times a week. With about 3 years lifting experience.

Current Stats:
Height: 5'11 Weight: 186lbs
Bench press(1rm):225 Dead(1rm):295lbs Squat(1rm):275lbs

Typical diet on a workout day:

Meal 1: -Oatmeal and flax
-3-4 eggs
-White tea
-Fruit
Meal 2 -Turkey sandwich on whole wheat
-almonds
- 2 yogourts( 0 fat)
Meal 3 -peanut butter bagel
- fruit

Post workout shake

Meal 4 - 2 steaks
- Veggies
- Garlic bread

Pre bedtime shake fruit, taurine, muscle milk, UDO's


Curren Supplements taking: Fishoil, Vitamin C, Calcium, Green tea extract, ZMA, Protein, taurine

I know my diet isnt the greatest but its the best i can do with school, and work.

Typcial Workout schedule 3x a week ( can elaborate if neccessary)

Workout 1 - Chest and Bi's

Workout 2 - Back, core

Workout 3 - Legs, shoulders


i know i should throw more cardio in for the beachbody, i find cardio very tedious and annoying, i play hockey once a week for an hour, which is my only form of cardio at the moment.

Anyways if i left out any info you need to help please say so, just someone set me straight on a diet and workout that will help me get in best possible shape for this trip. Thanks brothers

 

[Quiksilver]

I pulled a muscle in my back a couple weeks ago, and decided to take 2 weeks off from workouts. At that point I started focusing on cardio. Like you, I find treadmill/elliptical work very annoying, and right now thats pretty much the only cardio I can get my mits on.

My solution was finding a television show that I like, and buying all 10 seasons of it(240ish episodes). Each one is roughly 45 minutes long, and I play it on my laptop. When I go to the gym I plug in my headphones, hop on the treadmill and do my 45 minute fast paced morning walk.

Time flies by when watching the episodes, and I'm managed to string together 7 morning sessions b/c of it

Point being, find something to focus on while doing the cardio.

 

[Quagmire911]

How much fish oil do you take?

My god you're taking muscle milk before bed?

You won't get too far, you're diet needs work and without cardio you'll be finished.

 

[EFFORT]

Buy a cheap mp3 player and put music/self help stuff on it for cardio makes it go fast



Whats your bf right now? Your best bet would be to only take carbs post workout, keep your protein and fat high and do 5 cardio sessions a week. 3 high intensity for 20min on the elliptical and 2 low intensity walking on the treadmill for an hour.

 

[Hockey Playa]

kk good keep the advice coming......whats wrong with muscle milk before bed? it even says on the tub you can take it before bed....

Fish oil 1 capsule is 569 mg, so i take about 5 a day to get my 2-4 grams which is double the dosage suggested

My current BF % would be about 14% im thinking, because when i played sports competitively i had about 12 %, im naturally athletic, never been fat

Help me with my diet , 5 cardio seems like a lot :O

 

[spesmilitis]

spend as little time as possible sitting:

http://www.eurekalert.org/pub_releases/2007-11/uom-msf111907.php

 

[Warboss Alex]

kk good keep the advice coming......whats wrong with muscle milk before bed? it even says on the tub you can take it before bed....

Fish oil 1 capsule is 569 mg, so i take about 5 a day to get my 2-4 grams which is double the dosage suggested

My current BF % would be about 14% im thinking, because when i played sports competitively i had about 12 %, im naturally athletic, never been fat

Help me with my diet , 5 cardio seems like a lot :O

Words on tubs are to market the product better, not necessarily the best way of using it.

I would get a better fish oil and take in 10g a day minimum.

As for 5 cardio sessions being a lot:
a) how bad do you want to be ripped
b) EFFORT prescribed very reasonably 3 hours of cardio a week total.. that's 3 out of ~120 waking hours. if that's too much for you then refer again to a).

 

[Warboss Alex]

also EFFORT's advice on diet was also perfect: just carbs pwo for now if fat loss is your goal, plus I'd add one carb day a week from clean sources.

 

[Hockey Playa]

Words on tubs are to market the product better, not necessarily the best way of using it.

I would get a better fish oil and take in 10g a day minimum.

As for 5 cardio sessions being a lot:
a) how bad do you want to be ripped
b) EFFORT prescribed very reasonably 3 hours of cardio a week total.. that's 3 out of ~120 waking hours. if that's too much for you then refer again to a).

Good to hear from you WBA: QUESTIONS
1. what defines a good fish oil? i have the best one at my local supplemtn store, ill post a link so you can see exactly what im taking http://www.befit.ca/EFAM.html
2.What are good pre workout carbs?
3. What carbs do you recommend on carb day
4. What do you think of my sample diet above
5. Now that you put the cardio that way, 3 hours doesnt seem unreasonable at all. Is that high paced, or moderate? bike, tread, elliptical?

Thanks for your input

 

[Warboss Alex]

Good to hear from you WBA: QUESTIONS
1. what defines a good fish oil? i have the best one at my local supplemtn store, ill post a link so you can see exactly what im taking http://www.befit.ca/EFAM.html
2.What are good pre workout carbs?
3. What carbs do you recommend on carb day
4. What do you think of my sample diet above
5. Now that you put the cardio that way, 3 hours doesnt seem unreasonable at all. Is that high paced, or moderate? bike, tread, elliptical?

Thanks for your input

A good fish oil is 18%/12% EPA/DHA, 1000mg oil per cap (or just buy the oil). Even Walmart brand is good as it's standardised to those specs I believe. (I might be wrong) Get something you can afford with those ratios.

If you want to really burn fat efficiently (at the cost of possibly slower strength gains - but I understand fat loss is your main goal) then don't do pre workout carbs. Just go protein and fat or just protein. You'll burn more fat during the workout.

Clean carbs on a carb day, no junk. That would be things like fruit, oatmeal, brown rice.. the usual suspects. Without knowing your individual tolerance to certain carbs I can't say have x carb and avoid y carb. But unless your insulin sensitivity sucks you'll be fine with regular 'good' carbs. The quantity of carbs is also important. Start with 300g and then see what happens.

Your sample diet sucks, you need to eat protein, fat and vegetables and time carbs after your workouts - or maybe not even then (and have more carbs on carb day) - try pwo carbs for now.

EFFORT outlined the cardio pretty well: 3x20 min high intensity and 2x60min low intensity. High intensity can be sprints or elliptical at a high setting or sled pulling.. low intensity is walking, biking etc..

 

[mrRuckus]

spend as little time as possible sitting:

http://www.eurekalert.org/pub_releases/2007-11/uom-msf111907.php

Haha i bounce my legs a lot when i'm sitting. I noticed it while i was reading that article. Girls are always trying to get me to stop but screw them i'm burning calories Oh and everyone always tries to get me to sit "because you're making me nervous." People are never happy!