Hi Everyone,
Hope you're all hapy and healthy as can be. Today's blog is one of the first fitness regiments and meal plans I followed to help me lose 75lbs and gain muscle. Now, please keep in mind that I'm 6'6" and at the time I was around 310lbs so this was tailored specifically for me but it's a great start to get an idea of what "getting in shape" actually encompases.
My goals were to lose weight and gain muscle (which is a bit tougher to do). This is because you need to burn more calories than you consume, yet different days require a certain percentage of your total calories to come from carbs.
I was eating anywhere from 2,300 - 2,800 calories a day. I highy recommend getting a fitness coach/nutritionist that can help guide you on your journey depending on what your fitness goals are. It's not simply just hitting the gym and making gains. Nutrition is arguably more important than the workout itself. You can find a ton of these extrodinarily talented people all over the province or wherever you roam.
Anyway, without further ado, here was my initial 7-day workout regiment and meal plan:
Day 1: Chest and Triceps
Workout:
- Barbell bench press (3 sets of 10 reps)
- Incline dumbbell press (3 sets of 12 reps)
- Dumbbell flyes (3 sets of 12 reps)
- Tricep pushdowns (3 sets of 12 reps)
- Skull crushers (3 sets of 12 reps)
- Dumbbell kickbacks (3 sets of 12 reps)
Meal Plan:
- Breakfast: Oatmeal with mixed berries and a boiled egg
- Snack: Greek yogurt with 1 scoop of protein powder, honey and mixed nuts
- Lunch: Grilled chicken breast with roasted vegetables and quinoa
- Snack: Apple slices with almond butter
- Dinner: Grilled salmon with steamed broccoli and sweet potato
Day 2: Back and Biceps
Workout:
- Deadlifts (3 sets of 10 reps)
- Wide-grip pull-ups (3 sets of 10 reps)
- Barbell rows (3 sets of 12 reps)
- Hammer curls (3 sets of 12 reps)
- Preacher curls (3 sets of 12 reps)
- Concentration curls (3 sets of 12 reps)
Meal Plan:
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Snack: Protein shake with banana and peanut butter
- Lunch: Grilled tuna salad with mixed greens and avocado
- Snack: Carrot sticks with hummus
- Dinner: Grilled chicken kabobs with peppers, onions, and brown rice
Day 3: Rest day
Meal Plan:
- Breakfast: Protein pancakes with blueberries and maple syrup
- Snack: Apple slices with almond butter
- Lunch: Grilled chicken salad with mixed greens and a balsamic vinaigrette dressing
- Snack: Greek yogurt with honey and mixed nuts
- Dinner: Grilled shrimp with roasted vegetables and quinoa
Day 4: Legs
Workout:
- Squats (3 sets of 10 reps)
- Lunges (3 sets of 12 reps per leg)
- Leg press (3 sets of 12 reps)
- Leg curls (3 sets of 12 reps)
- Calf raises (3 sets of 12 reps)
Meal Plan:
- Breakfast: Egg white omelet with spinach and whole wheat toast
- Snack: Protein shake with banana and peanut butter
- Lunch: Grilled chicken with mixed vegetables and brown rice
- Snack: Carrot sticks with hummus
- Dinner: Grilled steak with roasted Brussels sprouts and sweet potato
Day 5: Shoulders and Abs
Workout:
- Military press (3 sets of 10 reps)
- Dumbbell lateral raises (3 sets of 12 reps)
- Front raises (3 sets of 12 reps)
- Russian twists (3 sets of 12 reps)
- Plank (3 sets of 30 seconds)
- Leg raises (3 sets of 12 reps)
Meal Plan:
- Breakfast: Greek yogurt with mixed berries and granola
- Snack: Apple slices with almond butter
- Lunch: Grilled chicken salad with mixed greens and a balsamic vinaigrette dressing
- Snack: Protein bar
- Dinner: Grilled fish with steamed asparagus and brown rice
Day 6: Rest day
Meal Plan:
- Breakfast: Protein pancakes with blueberries and maple syrup
- Snack: Greek yogurt with honey and mixed nuts
- Lunch: Grilled chicken breast with mixed vegetables and brown rice
- Snack: Carrot sticks with hummus
- Dinner: Grilled shrimp with roasted
Day 7: Full Body
Workout:
- Squats (3 sets of 10 reps)
- Deadlifts (3 sets of 10 reps)
- Barbell bench press (3 sets of 10 reps)
- Pull-ups (3 sets of 10 reps)
- Military press (3 sets of 10 reps)
- Plank (3 sets of 30 seconds)
Meal Plan:
- Breakfast: Scrambled eggs with mixed vegetables and whole wheat toast
- Snack: Greek yogurt with mixed berries and granola
- Lunch: Grilled chicken breast with roasted vegetables and quinoa
- Snack: Protein bar
- Dinner: Grilled steak with roasted sweet potato and asparagus
Here are some general tips to keep in mind as you follow any workout routine and meal plan:
- Stay hydrated throughout the day by drinking plenty of water and avoiding sugary drinks.
- Try to eat small, frequent meals throughout the day rather than a few large meals.
- Incorporate lean protein, complex carbohydrates, and healthy fats into each meal.
- Typically, the proteins can be swapped out for similar proteins or you can eat the same protein depending on your food preferences.
- Make sure to warm up before each workout and cool down/stretch after each workout to prevent injury.
- Take rest days as needed to allow your muscles to recover.
- If your workout plan consists of any cross-training, I highly recommend yoga
- If you have any health concerns or medical conditions, consult with your doctor before starting any new workout or meal plan.
Remember, consistency is key to achieving your fitness and health goals. Stick to your routine, stay motivated, and you'll see results in no time!
Thanks for reading! Hopefully this entry brought some value to you. If you enjoyed this blog, please consider subscribing to the newsletter for updates on new blogs, sweet deals and all things Arcadia and friends. Have a great day and see you in the next one!
