Hello again guys I joined the forum about 1 month ago. I have been reading a lot and trying to understand all the concept about lifting and body building . And since I do not where should I post it. Well Here it is. I hope it does not bother you It is going to be a long reading!!!!

I did soccer for 20 years When I quited I started to gain a lot of fat but Now I want to be in shape again. I wold like to get rid of my belly and get me a six pack also want to get some muscle, I know it is hard to get muscle. Due to my Job I just can go to the gym early in the morning so I try to get to the Gym @ 5:00 Monday to Friday. My wife is going to but she is going at 9:00.

I am trying to find out a good workout and a good diet. I am posting our stats so I hope some body can help us calculating our Body fat, Calories intake and all we need.



My stats:

Height 1.68 mts ( 5' 5" )
Weight 79 kgs (175 lbs)
waist 39.25 inches
wrist 7 inches.

My Wife's stats

Wrist 6"
waist 37"
hip 41"
forearm 9"
weight 144 lbs
heigh 61"

We do not how to start so here is our plan:

meal 1
Omelete 1 whole 1 white egg
1 oz ham
1 3" bagel
18 oz water

meal 2
milk shake with 2 scoop of CYTOSPORT Complete Whey Protein Cookies 'n Creme
skim milk (250 ml)
1 medium pear
18 oz water

meal 3
2 oz chicken breast
cooked vegetales ( carrots asparagus, onion cabage.
1 tbsp olive oil
18 oz water

meal 4:
2 oz. Swish Cheess Reduce fat
18 oz water

meal 5

Salmon 3 oz
1 Tomato large
green pepers
Onion
18 oz water

Meal 6
milk shake with 2 scoop of CYTOSPORT Complete Whey Protein Cookies 'n Creme
skim milk (250 ml)
18 oz water


We are planning to do this monday to sunday ( What about a cheat day?)


According to the calculators: I can not remember where did I get those calculator from but the gave me this numbers:

I need 2700 Calories with ( 30-50-20 Ratio ) / meals (6)

So I need to eat this amount per meal

33 gr protein
56 gr carbs
10 gr fat



My wife need 2125 Calories with ( 30-50-20 Ratio ) / meals (6)

So She needs to eat this amount per meal

25 gr protein
42 gr carbs
7.3 gr fat

What do you think, It is Ok?. what would you change?

Here is our protein stats
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CITOSPORT
Supplement Facts
Serving Size:22 grams
Servings per Container: 103

Ingredient Amount
Calories 90
Calories from Fat 15
Total Fat 1.5g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 45mg
Total Carbohydrate 2g
Dietary Fiber 0g
Sugars 1g
Protein 17g
Calcium 113mg
Sodium 40mg
Potassium 110mg
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About the Trainiing routine:

Workout 1. Shoulders, Biceps and Triceps.

Exercise Sets Rep Range
Dumbell Shoulder Press 3 8 – 10 reps
Cable Upright Row 3 8 – 10 reps
Dumbell Rear Delt Raise 3 8 – 10 reps
One Arm Cable Curl 3 8 – 10 reps
Barbell Curl 3 8 – 10 reps
Dumbell Concentration Curl 3 8 – 10 reps
Dumbell Triceps Kickbacks 3 8 – 10 reps
One-Arm Dumbell Triceps Ext 3 8 – 10 reps
One-Arm Reverse Pushdown 2 8 – 10 reps


Workout 2: Thighs, Hamstrings and Calves.

Exercise Sets Rep Range
Barbell Squat 4 8 – 10 reps
Leg Extension 3 8 – 10 reps
Dumbell Side Lunge 3 8 – 10 reps
Dumbell Stiff-leg Deadlift 3 8 – 10 reps
Lying Leg Curl 3 8 – 10 reps
Cable Abductor Raise 3 8 – 10 reps
Standing Calf Raise 3 8 – 10 reps

Workout 3: Chest, Back and Abdominals.

Exercise Sets Rep Range
Barbell Incline Press 3 8 – 10 reps
Dumbell Flat Press 3 8 – 10 reps
Dumbell Incline Fly 3 8 – 10 reps
Reverse Lat Pull down 3 8 – 10 reps
One-Arm Dumbell Row 3 8 – 10 reps
Dumbell Pullover 3 8 – 10 reps
Cable Weighted Crunch 3 8 – 10 reps
Leg Raises 3 8 – 10 reps

That is the End . Thank you so much and I hope some one can help us with this adding or taking off any thing.

All help and comments will be appreciated.

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