I want to get you guys opinon on my diet to make sure that I am on the right track. I am 32 years old, weigh 172lbs at 5'7". I am not sure what my BF% is, but if I had to make an educated guess,I'd say it's around 12-15%. I am not training for a contest, but would like to one day. I keep myself in shape year around, but I still have some soft spots on the lower abs, sides and lower back. Any help or suggestions would be greatly appreciated.


6am Cardio 60 min (4 days a week)
7:30 Myoplex meal replacement
9:30am 5 egg whites + 1 whole egg + 1/2 cup oats
11:30am 2 scoops of protien powder
1:30pm 6 oz chicken or turkey + 1/2 cup brown rice + 1 cup veggies
4:45pm Pre workout snack 1 scoop protien + 1 scoop glutamine
6:00pm Lift
7:30pm Post workout 1 1/2 scoop protien + 1 scoop glutamin
8:00pm 7-8oz chicken + 1 cup veggies + salad
10:30pm 8 egg whites

Supplements:
18 Mass aminos spread out through meals
18 Ultra 40 spread out through meals
2 Bev Anti Oxidant after training
Super pack with 9:30 meal

Zfish,

Welcome. You have come to the right place, the people on this forum are awesome. I started a new program about a week ago and the guys on this site have been very helpful and encouraging. I can only give you advice that has helped me, but I think the first thing you should do is have your body fat % tested by a professional. It would be very hard to give you advice without knowing where you are right now. My advice would be one thing if you were closer to 16% than if you are really only 10%. It would probably help if you had more defined goals, so these guys could guide you in the direction you are looking for. "a contest one day" does that mean maybe in 3 months or 3 years? it sounds to me like you are looking to add some lean mass and drop some body fat at the same time. Your meal plan looks pretty good, i would be curious to see what your daily totals for all those meals would be (ie: total cals, fats, proteins, and carbs). Do you have any idea? Another good place to start. Also, what does your training split look like? And how does your nutritional plan change on non-training days?

Zfish, Welcome ! I think like need2 said first thing maybe you should commit yourself to a show. You have to make some clear concise goals. Also maybe you could contact a BEV advisor and have them hook you up. There are plenty on this board that could help you find a show. Hope this helps... By the way the diet plan looks pretty good except for that MYOPLEX cr*p. Good luck.

I have to agree with Bob about Myoplex. Ever since Bill Philliphs sold E.A.S to Abotts pharmacy they use low grade quality protein. I would recommend using the Ultimate Muscle Protein instead for a meal replacement.

Thanks to all for the quick response. I will get my body fat % measured soon. They always have free measurements at the gym so I will sign up. As for a show, I was looking to do a show some time next spring so about a year from now. I play baseball and hockey so that takes up my time until October. My totals for training days are 2400 calories, 29 grams fat, 292 grams of protien, 140 carbs. My training split is as follows:

Day 1
Chest,bis

Incline Bench 4 X 6-12
Flat Dumbbells 4 X 6-12
Incline Dumbbell 4 X 6-12
Cable Cross over or 2 X 25
Weighted dip or
Peck Dec
Barbell curl 4 X 6-12
Hammer curl 4 X 6-12
Preacher curl 3 X 6-12

Day 2
Back and traps

Pullups 5 X 8-12
Deadlift 4 X 6-12
Close grip pulldown 4 X 6-12
Dumbbell row 4 X 6-12
Shrugs 3 X 8-12

Day 3 off

Day 4
Legs

Leg Extension 2 X 25
Squat 5 X 6-12
Leg press 4 X 6-12
Hack squat 4 X 6-12
Leg curl 5 X 6-12
Stiff leg deadlifts 3 X 6-12
Calf raises 10 X 10

Day 5

Shoulers, tris

Seated side laterals 3 X 12-15
Dumbbell press 4 X 6-12
Military press 3 X 6-12
Side/rear delt superset 3 X 10
Skull crusher 4 X 6-12
Pressdowns 4 X 6-12
Kickbacks 3 X 15-25

Day 6 Off
Day 7 Off

Off day diet

7:30am 2 scoops protien
9:30am 5 egg whites + 1 whole egg + 1/2 oats + 5 oz turkey
11:30am 2 scoops protien
1:30pm 6 oz chicken + 1/2 brown rice + 1 cup veggies
4:30pm 2 cans of tuna
7:30pm 6 oz chicken + 1 cup veggies + salad
10:30pm 8 eggs

I also substitute the 10:30pm meal on Wednesdays with a carb up meal, which is the popular carb up bread which I found on this board.