Thread: Need help for a lean muscle plan please guys...

Hi guys, this is my first post here after being a lurker for a few weeks.

The site is great and people are very quick to offer good advice so i thought i would chance my arm.

Basically i am after shedding a few pounds whilst maintaining (gaining) strength and lean muscle mass.

I am 34, 6 ft 3, 102 kilos with a 34-35 inch waist and i would say around 20% bodyfat.

I used to weight train alot as a young man but stopped due to a few injuries. I have suddenly got the urge to get going again! Unfortunately i have forgotten practically everything and things have probably advance a bit in the last 10 - 15 yrs.

Well then, a bit of background about my diet. I am a soldier by trade and at present i am in a hot, dusty, dangerous place very close to pakistan so i cannot cook for myself as it is provided and i am pretty much stuck to certain meal times, although i must admit the food is very good. I believe i am trying to achieve something like this:

0730 - Bowl of porridge with a Tbsp of raisins and 3 boiled egg whites.
1030 - 2 Boiled egg whites and 50 g of mixed nuts and raisins (unsalted).
1300 - Omelette with mushrooms, peppers, tomatoes and onions with a beetroot salad.
1530 - Supplement (not decided yet).
1800 - Good selection of meat (chicken, beef, pork etc) with lots of veg.
1830 - Gym session.
2000 - Supplement (Phd Synergy)
2230 - Supplement (not decided yet).

I have no control over how the food is cooked (i.e steamed veg or with oils etc). I cannot prepare the food so i dont know the weight, and the rice, pasta and bread all seems to be white and not whole grain. We do have access to plenty of fruit.

As for supplements - i have 2 tubs of Phd synergy. It tastes amazing (double choc), which has convinced me to buy other Phd products. I was looking at the Synergy stack with the lean degree offer and also the Pharma Whey stack with the wired stack offer. I am thinking i can use the lean degree to help strip my layer of ab flab, the wired is the pre workout drink, synergy the post workout and the protein to top up during the day. That leaves me with a second synergy serving for the day and i am unsure when to take it. Also, i was potentially looking at the 6 hr protein for slow release.

Another question i am after but this isnt really the place is...is my workout at an ok time for this diet? Im pretty much safe to workout whenever. I generally do cardio (a mix of steady state and HIIT) 4-5 times a week at 0615 hrs.

Well thats about it really, thanks for sticking with it if you have managed to reach this far...he he.

Your help in this matter would really be appreciated and any advice on supplements and diet would be well recieved.

many thanks for your time

Gaz

That looks a good diet pal, id swap the raisins for berries though theyve got less sugar in so you can have alot more, n if your just havin egg whites theyve only got about 3 grams of protein in per egg so u need about 10 really, id throw a few yolks in though theyve got all the nutrients in and good fats aswel as another 3 or 4 grams of protein. Im on the phd diet shake at the moment and its pretty good, its better than just the whey because its got added ingredients to help with fat loss like green tea extract etc. And id have a look at cnp pro peptide for ur nightime shake, quality stuff.

Thanks for the advice mate. I have thought about it and this is how im going to go about it:

0600 - Lean degree
0610 - Cardio
0715 - Bowl of porridge and 3 whole eggs.
1015 - Protein drink (whole earth peanut butter), handfull of cashews.
1315 - Omelette and beetroot salad.
1630 - Synergy
1700 - Lean Degree
1740 - V Max Pump
1800 - Workout
1900 - Meat and Veg
2130 - Synergy
2300 - Protein drink.

I have recently ordered PhD Whey protein, Synergy, Lean Degree and V Max Pump.

Any opinions please?

Thanks

Gaz