Newbie in need of some advice

[Mingo8]

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

 

[44YOGearHead]

Looks legit to me for fat loss. Good luck.

 

[Cwrose1]

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

Should do the job bro, transformation is all about dedication. I did it and dropped 80#ina little over a year. Go hard eat right and toull ne sucvessful. GOOD LUCK BRO!

 

[Bigbird]

The diet looks good for the most part, but isn't 16 fluid ounces of egg whites a little much for one sitting? That is alot of damn egg whites.

Also, I noticed your final meal is a whey shake. Is this post workout? Even if it is you would be well served to eat some cottage cheese or a casin shake or some other type of slow digesting protein before bed. Whey is not gonna keep you from going into catabolism overnight.

Other than that, looks good for your goals man.

 

[RickRock]

The diet looks good for the most part, but isn't 16 fluid ounces of egg whites a little much for one sitting? That is alot of damn egg whites.

Also, I noticed your final meal is a whey shake. Is this post workout? Even if it is you would be well served to eat some cottage cheese or a casin shake or some other type of slow digesting protein before bed. Whey is not gonna keep you from going into catabolism overnight.

Other than that, looks good for your goals man.

16oz in a sitting is quite a it I'll agree. I do one cup of egg whites with two whole eggs and that's already a lot

 

[RickRock]

Diet could use a little work but it's good enough to keep you on track for now. It can always be adjusted as necessary. I'd recommend checking out my diet and nutrition thread which may also give you some pointers to help https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

Have you checked out sarms? They can really help accelerate your fat loss process considerably, and you are the perfect candidate for them. Here is a stack that I would personally recommend to you that is perfect for your goals

Get everything from www.sarmsx.com

1-12 S4 50 mg day... split doses... 25 mg in the a.m. and 25 mg in the p.m.
1-12 GW-510516 (CARDARINE) 20 mg day… dosed all at once 30 minutes before workout…
1-12 mk-2866 25 mg day dosed once a day in the a.m.
1-12 SR-9009 30mg per day (5mg dosed 6 times every 2-3 hours)

PCT

Clomid 50/25/25/25
GW 20mg per day

 

[Mingo8]

Diet could use a little work but it's good enough to keep you on track for now. It can always be adjusted as necessary. I'd recommend checking out my diet and nutrition thread which may also give you some pointers to help https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

Have you checked out sarms? They can really help accelerate your fat loss process considerably, and you are the perfect candidate for them. Here is a stack that I would personally recommend to you that is perfect for your goals

Get everything from www.sarmsx.com

1-12 S4 50 mg day... split doses... 25 mg in the a.m. and 25 mg in the p.m.
1-12 GW-510516 (CARDARINE) 20 mg day… dosed all at once 30 minutes before workout…
1-12 mk-2866 25 mg day dosed once a day in the a.m.
1-12 SR-9009 30mg per day (5mg dosed 6 times every 2-3 hours)

PCT

Clomid 50/25/25/25
GW 20mg per day

I will definitely give it a try! Thanks for the advice. Also I'm curious as to how it will accelerate fat loss? I'm really out of shape and Dylan's videos say don't mess wit your hormones if you have a high bf%.