I am in the gym at least 5 days a week faithfully and have seen OK results but I know i can be getting a lot more out of my time spent. I've done a couple of cycles of steroids with pretty good results but I am no longer interested in using them. I just need some guideance on tweeking my diet and lifting routine. If anyone can help or knows of a pre-fabbed general plan that works well, I'd sure appreciate it.

My stats:

6'0" 195 lbs
23 y/o M
workout: I usually lift in the 8-10 rep range with 4 sets per exercise and do 3-4 exercises per body part
lift 5 days/week M-F
day 1 - chest, shoulders, tri's
day 2 - legs, abs
day 3 - back, bi's
day 4 - shoulders, abs
day 5 - arms
cardio 2-3 days/week 30-45 mins in AM before eating

Diet: This diet is what i've been doing the past 4 weeks trying to cut down before my honeymoon cruise august 11-16
mass aminos/ultra 40 (6 each) before cardio and every AM)
meal 1 - 1/2 cup kashi or oatmeal and whey protein shake
meal 2 - protein shake or protein bar (pure protein brand)
meal 3 - chicken breast (not sure the weight) 1/4 cup brown rice or veggies
pre-workout(hour before) - 6 mass aminos/ultra 40
post- workout(within 30mins) - 6 mass aminos/ultra 40 and 6oz. grapefruit juice then 30 mins later protein shake
dinner - 1 can tuna or cook chicken breast with 1/4 cup brown rice or veggies
3:00 AM - 6 mass aminos/6 ultra 40

I've been trying to lean out the past several weeks...i started at 200 lbs and am down to 193 lbs as of right now with 2 weeks to go. I'm not sure of my body fat percentage but i'm fairly lean, i just have a small layer of fat preventing my abs from coming out good. After the honeymoon i'd like to start bulking again. Any suggestions on how to lean out more by the honeymoon and then what to do to start bulking once I get back? I would like to have something solid that I can follow day to day. Thanks for any critiques.

OK. 98% of fat loss is in your diet. And to be really honest with you, your diet is terrible. I am pretty much the same size as you and am currently getting ready for a show in 8 weeks time so I am gonna go ahead and give you my current plan and you should follow it closely. The biggest difference is that we don't know what your bodyfat % is?? But this diet should work anyways:

Meal 1: 1 whole Jumbo Egg, 3 jumbo egg whites, 1 cup (uncooked) Oatmeal, 1 Beverly Super Pak, 3 Beverly MASS, 6 Beverly Ultra 40, 2 Beverly Lean Out

Meal 2: 1.5 Scoop UMP, 3-4 Strawberries, 1 tbsp Heavy Cream, 5 Ultra 40, 4 Mass, 2 Lean Out

Meal 3: 4 oz. Chicken Breast + 9 oz. Baked Potato w/1 tspn Smart Balance butter+ 1 cup Green Veggies w/ 1 tspn Olive Oil and Vinegar dressing, 6 Ultra 40, 3 Mass, 2 Lean Out

Meal 4: 5 oz. 93% Ground Beef, 1 cup (cooked) Quinoa or Brown Rice, 4 Bev. Mass, 4 Bev. Ultra 40, 2 Lean Out

Meal 5: 6 oz. Tuna, 9 oz. baked Potato, 1 teaspoon of Smart balance Butter, 2 Lean Out

Meat 6: 1.5 scoop Beverly UMP, 1 tspn Heavy Cream or Flax Oil5 Ultra 40, 4 Mass, 2 Lean Out


With this diet you will be using your Mass and Ultra 40 differently than you are now, but it is probably better off this way. See what you think and if you can manage it, it will work. Good luck.

Check out The EZ Dieting Article http://www.bodymusclejournal.com/vol09/ez_diet.html. Get a calculator, pen or pencil and piece of paper ready and it will help you calculate the best program for you.

A couple more of my favorite resources are:

http://www.bodybuildingworld.com/vol12_2/grocery_store.html

http://www.bodybuildingworld.com/vol12_3/Eating_Lean.html