Hey what's up !
I'm currently 27 y/o and weigh about 280lbs (mostly fat) and I'm looking to get in shape. I hired a trainer and he gave me a meal plan and a workout routine to follow and I was wondering if it's legit. I eventually do want to use AAS , but I know my fat ass is no where near ready for the next couple years. If possible can you guys look at my meal plan and workout.... I want to do this the right way.
Water:
Drink 1.5-2 gallons a day
Meals: Your first meal will start as soon as you wake up then each meal after will follow every 3 hours.
Measurements: All food portions are measured uncooked
Meal 1
2 cups of egg whites, 1/4 cup of oats, 1 tablespoon of olive oil and 1 tablespoon of grape seed oil.
Meal 2
2 whole eggs, 1/2 cup of egg whites and 1/4 cup of brown rice
Meal 3
6 ounces of boneless skinless chicken breast and 1 cup of broccoli
Meal 4
4 ounces of extra lean ground beef
Meal 5
6 ounces of boneless skinless chicken breast, 1 cup of a green vegetable of your choice and 1/4 cup of brown rice
Meal 6
2 scoops of whey protein mixed with 1 tablespoon of olive oil and 1 tablespoon of grape seed oil
---------------------------
MONDAY- chest and arms (super set all bicep workouts with tricep workouts)
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout.
Biceps: 1 minute rest between each set
Preacher curls: 2 sets of 6 reps
Hammer dumbbell curls: 2 sets of 6 reps
Standing dumbbell curls: 2 sets of 6 reps
Reverse grip E-Z bar curls: 2 sets of 6 reps
Triceps: 1 minute rest between each set
Dips: 3 sets of 8 reps
Straight bar close grip push downs: 3 sets of 8 reps
Dumbbell overhead tricep extension: 2 sets of 8 reps
Overhead rope extensions: 2 sets of 8 reps
Chest: 3-5 minutes rest between each set
Flat bench chest press machine: 5 sets of 5 reps
Incline bench chest press machine: 5 sets of 5 reps
Decline bench chest press machine: 5 sets of 5 reps
Finish with 10 minutes of cardio maintaining a 130bpm heart rate
TUESDAY- back and shoulders
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout.
Back: 20 seconds of rest between sets
Bent over single hand dumbbell row: 3 sets of 12
Dead lifts: 3 sets of 15
Bent over barbell row: 3 sets of 12
Standing pull overs: 3 sets of 15
Wide grip lat pull downs: 3 sets of 12
Shoulders: 20 seconds of rest between sets
Front dumbbell raises: 3 sets of 12
Bent over reverse dumbbell flies: 3 sets of 12
Side lateral dumbbell raises: 3 sets of 12
Rear lateral dumbbell raises: 3 sets of 12
WEDNESDAY- legs
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout.
Legs: 30 seconds rest between sets (2 minutes rest for squats)
Squats: 5 sets of 3 reps after working up to the heavy weight
Quadricep extensions: 3 sets of failure at 15-20 reps, then pause for 3 seconds and do 5 more reps to failure, then pause for 3 seconds and do 5 more reps to failure
Hamstring curls: 5 sets of 15-20 reps
Glute extension machine: 1 set of 15-20 reps, then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Seated calf raises: 5 sets of 15-20 reps focusing on the outer side of your calf
Finish with 20 minutes of cardio maintaining a 130bpm heart rate
THURSDAY- cardio and core
Start with 5 minutes of cardio at 130bpm
Core: 20 seconds rest between each set
Supermans: 5 sets of 10-20 reps
Hanging double knee raises: 5 sets of 15-20 reps
Seated weighted abdominal crunch: 5 sets of 20-30 reps
Standing russian twists: 5 sets of 15-20 reps
Standard plank: 3 sets of 45-60 seconds
Side planks: 3 sets of 45-60 seconds each side
Finish with 20 minutes of cardio maintaining a 130bpm heart rate
FRIDAY- chest and triceps
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout
Triceps: 15 seconds rest between each set
Straight bar close grip push downs: 2 sets of 10-12 reps
Bent bar wide grip push downs: 2 sets of 10-12 reps
Dips: 1 set of 10-12 reps, then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Single arm cable kick backs: 3 sets of 12-15 reps, then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Chest: 15 seconds rest between each set
Seated incline cable flies: 3 sets of 12-15 reps
Flat bench cable flies: 3 sets of 12-15 reps
Decline bench dumbbell flies: 3 sets of 12-15 reps
Finish with 20 minutes of cardio maintaining a 130bpm heart rate
SATURDAY- back, biceps and shoulders (super set biceps and shoulders)
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout
Back: 30 seconds rest between each set
Wide grip pull ups: 2 sets of 6-8 reps (use weight if needed)
Close reverse grip pull up: 2 sets of 6-8 reps (use weight if needed)
Seated close grip rows: 2 sets of 6-8 reps
Shoulders: 20 seconds rest between sets
Over head barbell press: 5 sets of 3 reps
Upright rows: 2 sets of 10-12 reps
Dumbbell side lateral raise: 2 sets of 10-12 reps
Dumbbell rear lateral raise: 3 sets of 12-15
Barbell shrugs: 3 sets of 6-8 reps
Dumbbell shrugs: 3 sets of 15-20 reps
Biceps: 20 seconds rest between each set
Preacher curls: 2 sets of 12 reps
Hammer curls: 2 sets of 12 reps
Seated incline bench dumbbell hammer curls: 1 set of 12 reps, then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Straight bar cable curls: 1 set of 12 reps then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Finish with 20 minutes of cardio maintaining a 130bpm heart rate
SUNDAY- legs and core
Start the day with a quick full body stretch then 45 minutes of fasted cardio at 130bpm heart rate
Legs: 30 seconds rest between sets
Leg press: 3 sets of 20 reps
Hamstring curls: 5 sets of 20 reps
Quadricep extensions: 3 sets of 20 reps
Glute extensions: 3 sets of 15 reps
Calf raises: 5 sets of 12 reps
Core: 30 seconds rest between each set
Hyperextensions: 5 sets of 10-20 reps
Hanging double knee raises: 5 sets of 15-20 reps
Seated weighted abdominal crunch: 5 sets of 20-30 reps
Standing russian twists: 5 sets of 15-20 reps
Standard plank: 3 sets of 45-60 seconds
Side planks: 3 sets of 45-60 seconds each side
Finish with 15 minutes of cardio maintaining a 130bpm heart rate
I'm currently 27 y/o and weigh about 280lbs (mostly fat) and I'm looking to get in shape. I hired a trainer and he gave me a meal plan and a workout routine to follow and I was wondering if it's legit. I eventually do want to use AAS , but I know my fat ass is no where near ready for the next couple years. If possible can you guys look at my meal plan and workout.... I want to do this the right way.
Water:
Drink 1.5-2 gallons a day
Meals: Your first meal will start as soon as you wake up then each meal after will follow every 3 hours.
Measurements: All food portions are measured uncooked
Meal 1
2 cups of egg whites, 1/4 cup of oats, 1 tablespoon of olive oil and 1 tablespoon of grape seed oil.
Meal 2
2 whole eggs, 1/2 cup of egg whites and 1/4 cup of brown rice
Meal 3
6 ounces of boneless skinless chicken breast and 1 cup of broccoli
Meal 4
4 ounces of extra lean ground beef
Meal 5
6 ounces of boneless skinless chicken breast, 1 cup of a green vegetable of your choice and 1/4 cup of brown rice
Meal 6
2 scoops of whey protein mixed with 1 tablespoon of olive oil and 1 tablespoon of grape seed oil
---------------------------
MONDAY- chest and arms (super set all bicep workouts with tricep workouts)
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout.
Biceps: 1 minute rest between each set
Preacher curls: 2 sets of 6 reps
Hammer dumbbell curls: 2 sets of 6 reps
Standing dumbbell curls: 2 sets of 6 reps
Reverse grip E-Z bar curls: 2 sets of 6 reps
Triceps: 1 minute rest between each set
Dips: 3 sets of 8 reps
Straight bar close grip push downs: 3 sets of 8 reps
Dumbbell overhead tricep extension: 2 sets of 8 reps
Overhead rope extensions: 2 sets of 8 reps
Chest: 3-5 minutes rest between each set
Flat bench chest press machine: 5 sets of 5 reps
Incline bench chest press machine: 5 sets of 5 reps
Decline bench chest press machine: 5 sets of 5 reps
Finish with 10 minutes of cardio maintaining a 130bpm heart rate
TUESDAY- back and shoulders
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout.
Back: 20 seconds of rest between sets
Bent over single hand dumbbell row: 3 sets of 12
Dead lifts: 3 sets of 15
Bent over barbell row: 3 sets of 12
Standing pull overs: 3 sets of 15
Wide grip lat pull downs: 3 sets of 12
Shoulders: 20 seconds of rest between sets
Front dumbbell raises: 3 sets of 12
Bent over reverse dumbbell flies: 3 sets of 12
Side lateral dumbbell raises: 3 sets of 12
Rear lateral dumbbell raises: 3 sets of 12
WEDNESDAY- legs
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout.
Legs: 30 seconds rest between sets (2 minutes rest for squats)
Squats: 5 sets of 3 reps after working up to the heavy weight
Quadricep extensions: 3 sets of failure at 15-20 reps, then pause for 3 seconds and do 5 more reps to failure, then pause for 3 seconds and do 5 more reps to failure
Hamstring curls: 5 sets of 15-20 reps
Glute extension machine: 1 set of 15-20 reps, then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Seated calf raises: 5 sets of 15-20 reps focusing on the outer side of your calf
Finish with 20 minutes of cardio maintaining a 130bpm heart rate
THURSDAY- cardio and core
Start with 5 minutes of cardio at 130bpm
Core: 20 seconds rest between each set
Supermans: 5 sets of 10-20 reps
Hanging double knee raises: 5 sets of 15-20 reps
Seated weighted abdominal crunch: 5 sets of 20-30 reps
Standing russian twists: 5 sets of 15-20 reps
Standard plank: 3 sets of 45-60 seconds
Side planks: 3 sets of 45-60 seconds each side
Finish with 20 minutes of cardio maintaining a 130bpm heart rate
FRIDAY- chest and triceps
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout
Triceps: 15 seconds rest between each set
Straight bar close grip push downs: 2 sets of 10-12 reps
Bent bar wide grip push downs: 2 sets of 10-12 reps
Dips: 1 set of 10-12 reps, then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Single arm cable kick backs: 3 sets of 12-15 reps, then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Chest: 15 seconds rest between each set
Seated incline cable flies: 3 sets of 12-15 reps
Flat bench cable flies: 3 sets of 12-15 reps
Decline bench dumbbell flies: 3 sets of 12-15 reps
Finish with 20 minutes of cardio maintaining a 130bpm heart rate
SATURDAY- back, biceps and shoulders (super set biceps and shoulders)
Quick full body stretching then 3 minutes of warm up cardio. Make sure to reach a heart rate of 130 then immediately go into the workout
Back: 30 seconds rest between each set
Wide grip pull ups: 2 sets of 6-8 reps (use weight if needed)
Close reverse grip pull up: 2 sets of 6-8 reps (use weight if needed)
Seated close grip rows: 2 sets of 6-8 reps
Shoulders: 20 seconds rest between sets
Over head barbell press: 5 sets of 3 reps
Upright rows: 2 sets of 10-12 reps
Dumbbell side lateral raise: 2 sets of 10-12 reps
Dumbbell rear lateral raise: 3 sets of 12-15
Barbell shrugs: 3 sets of 6-8 reps
Dumbbell shrugs: 3 sets of 15-20 reps
Biceps: 20 seconds rest between each set
Preacher curls: 2 sets of 12 reps
Hammer curls: 2 sets of 12 reps
Seated incline bench dumbbell hammer curls: 1 set of 12 reps, then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Straight bar cable curls: 1 set of 12 reps then pause for 3 seconds and do 5 more reps, then pause for 3 seconds and do 5 more reps
Finish with 20 minutes of cardio maintaining a 130bpm heart rate
SUNDAY- legs and core
Start the day with a quick full body stretch then 45 minutes of fasted cardio at 130bpm heart rate
Legs: 30 seconds rest between sets
Leg press: 3 sets of 20 reps
Hamstring curls: 5 sets of 20 reps
Quadricep extensions: 3 sets of 20 reps
Glute extensions: 3 sets of 15 reps
Calf raises: 5 sets of 12 reps
Core: 30 seconds rest between each set
Hyperextensions: 5 sets of 10-20 reps
Hanging double knee raises: 5 sets of 15-20 reps
Seated weighted abdominal crunch: 5 sets of 20-30 reps
Standing russian twists: 5 sets of 15-20 reps
Standard plank: 3 sets of 45-60 seconds
Side planks: 3 sets of 45-60 seconds each side
Finish with 15 minutes of cardio maintaining a 130bpm heart rate
