Program Ideas Please

TechnoFreek

Hey all,
Looking for some program ideas. Due to work and family reasons I am only able to go to the gym TWICE a week. Am a regular gym user for a few years now. Enthuastic, committed and work hard when there.

Details:
33 year old male
5 foot 8
10 stone or a little over
Naturally slight and slim. Have built up from just under 9 stone to current weight
Ten percent body fat as per Tanita scales (I know, I know!)

Goals
Get to ten and a half stone
Sub ten percent body fat
Get rid of the bitch tits!

I can post my food diary if needed.

Thanks!

Burkatron

TechnoFreek wrote: »

Hey all,
Looking for some program ideas. Due to work and family reasons I am only able to go to the gym TWICE a week. Am a regular gym user for a few years now. Enthuastic, committed and work hard when there.

Details:
33 year old male
5 foot 8
10 stone or a little over
Naturally slight and slim. Have built up from just under 9 stone to current weight
Ten percent body fat as per Tanita scales (I know, I know!)

Goals
Get to ten and a half stone
Sub ten percent body fat
Get rid of the bitch tits!

I can post my food diary if needed.

Thanks!

Yep, or the only advice you'll get is eat more!!!
Focus on 1 goal at a time!
If you have bitch tits you're not 10%....but you know that already!

TechnoFreek

Yup. Will post diary shortly. Food aside I'm still interested to see ideas for programs.

TechnoFreek

As promised. Here's my food diary. I know its not perfect but its consistent!
 
My Mon-Fri is very consistent and built around the working day:
 
Breakfast 1:
Standard portion (30g?) porridge with milk
 
Breakfast 2:
Full fat yogurt
Plum
2 Slices of wholemeal bread
Large tin of tuna/3 hard boiled eggs/small chicken fillet
Tea
 
Lunch:
Work dinner - varies dependent on canteen menu. Quality is better than usual canteen slop though e.g.
Non-processed meats
rice/potatoes/pasta
2 veg
 
Afternoon:
Kinetica Lean Gain shake
Banana
 
Dinner:
Usual dinner stuff prepared at home:
Brown pasta/brown rice/potatoes
Stir-frys
Butcher meats (chicken, minced beef etc)
 
Snack:
Apple
Nuts / slice of toast with load of peanut butter
 
Weekends can work out a bit more erratically. Some weekends the plan would be similar to the above, other weekends could see a takeaway in there. On both evenings I would probably also tackle a big mug of tea and biscuits!
 
Fluids:
At least two litres of water every day. Next to no alcohol. Perhaps a bottle cooking the Sunday dinner!

john_cappa

Twice a week training? Full body all the way

Workout 1
Variation of bench
Horizontal Row
squat/legpress
SLDL

Workout 2

Overhead press or similar
CGBP
pull ups
Deadlift
squat/legpress

Or similar.

All IMO

conzy

Without counting your calories a food diary like that isn't accurate enough if you want to build muscle and maintain a low bodyfat imo.

That diary has a lot of healthy food, but depending on portion sizes / sauces used etc your weekday calorie intake is somewhere between 2400 and 3500 calories.

You are probably already quite lean so to further reduce your bodyfat and gain size / strength you will need to have strict macros and make a conscious effort to eat a high protein diet.

TechnoFreek

Thanks for that john. Any cardio on those?

Conzy. If it helps I worked out my calories to be around 2600, so the lower end of that scale but still a lot of eating for me!

My weight is pretty static so I guess eat more?
What macro split you suggest?

conzy

A popular macro split is 40:40:20 protein,carbs fat

Over a week my macros work out to about 50:25:25 but I follow the lean gains program. So macros are heavily weighted towards carbs and protein training days and protein and fat on non training days.

Progress is slow and steady, I have gained size and strength while lowering my bodyfat. I am still in my first year of serious training though and from what I hear it may be harder for someone like you to "re-composite" as you have been training for a few years. You may need to do a "clean bulk" and eat slightly over maintenance for a few months. And then cut to reach your desired body fat level.

TechnoFreek

Right, put a typical sample day of food into myfitnesspal.

Its not all in perfectly and I look to be short some calories (guessing some food weights etc) but it's probably close enough.
The macros are coming out at 30/45/25 protein/carbs/fats
So I'm a bit off the popular split of 40/40/20

Broadly speaking, what kind of food changes/choices do I need to make to reach that adjustment?

Thanks

ling-zing

if you need to lower your carbs switch the bread/pasta for green veg

if you cut the bread you'll also cut the fat macros if use butter on it

to add more protein add shakes/meat to hit your macros

it takes a few weeks to get used to tracking your macros daily,but after that it becomes a breeze