what results for me? Diet/workout posted here....comment please

[garyverybig]

Diet:
Breakfast (6:30am) - 3 Scrambled Eggs, 1 cup oatmeal, Water or 1% Milk

Snack 1 (9:30am) - Apple or Celery with Almond Butter, Water or Diet Pop

Lunch (12:30pm) - Salmon, Chicken Breast or Deer Meat, ¼ cup Brown Rice, Water or 1% milk

Snack 2 (3:30pm) - Tuna Fish, Water or Diet Pop

Dinner (6:30pm) - Salmon, Chicken Breast or Deer Meat, Mixed Veggies, Water

Snack 3 (9:00pm) - Protein Shake

Workout:
Week 1 (m,w,f):
Standard pushups
Body Squat
Stationary Lunges
Burpees
Plank

Week 2:
Dive Bomber Pushup
Jump Squat
Alternating Split Squat Jump
Double Crunch
Single Leg Plank Pose

Week 3:
Band Squat
Band Press (one foot forward, one foot back)
Stationary Lunges (with bands)
Standing Band Row (one foot forward, one foot back)
Standing Shoulder Press with bands
Bicep Curl with bands
Standing Rotations
Hip Thrusts

Week 4:
Ball Pushups:
Ball Squat: (hold dumbbells on your side if available)
Seated Band Row
Hip Bridge
Side Lateral Raise w/ band
Tricep Extensions
Ball Crunch

and so on....week 5, 6, 7....week 12, etc.

I am currently 5'7" 164lbs about 15% body fat
What kind of results do you think I could get from this in lets say 8 weeks? I want to start this next monday, at the begining of the week to keep accurate track of my progress.

Thank you!

[dexterium]

Originally Posted by garyverybig

Diet:
Breakfast (6:30am) - 3 Scrambled Eggs, 1 cup oatmeal, Water or 1% Milk

Get some more protein. Up to 30 - 40 g.

Snack 1 (9:30am) - Apple or Celery with Almond Butter, Water or Diet Pop

Get some more protein.

Lunch (12:30pm) - Salmon, Chicken Breast or Deer Meat, ¼ cup Brown Rice, Water or 1% milk

Good.

Snack 2 (3:30pm) - Tuna Fish, Water or Diet Pop

Probably could get some carbs and some fats here.

Dinner (6:30pm) - Salmon, Chicken Breast or Deer Meat, Mixed Veggies, Water

Good.

Snack 3 (9:00pm) - Protein Shake

Make sure it is casein protein. If its not, get some cottage cheese.

Workout:
Week 1 (m,w,f):
Standard pushups
Body Squat
Stationary Lunges
Burpees
Plank

Week 2:
Dive Bomber Pushup
Jump Squat
Alternating Split Squat Jump
Double Crunch
Single Leg Plank Pose

Week 3:
Band Squat
Band Press (one foot forward, one foot back)
Stationary Lunges (with bands)
Standing Band Row (one foot forward, one foot back)
Standing Shoulder Press with bands
Bicep Curl with bands
Standing Rotations
Hip Thrusts

Week 4:
Ball Pushups:
Ball Squat: (hold dumbbells on your side if available)
Seated Band Row
Hip Bridge
Side Lateral Raise w/ band
Tricep Extensions
Ball Crunch

and so on....week 5, 6, 7....week 12, etc.

I am currently 5'7" 164lbs about 15% body fat
What kind of results do you think I could get from this in lets say 8 weeks? I want to start this next monday, at the begining of the week to keep accurate track of my progress.

[BOkay man, first of all, do you have access to a gym? These body weight exercises are not as good as free weights.[/b]

Thank you!

My comments above in bold.