Hello Folks,

I have a pretty straight forward routine when it comes to my work schedule. The only times I can workout is in the morning @ 5:30 am and nothing can change that due to my hectic life at the moment. I came up with a stretch of what it looks like.

Monday - Upper boddy (bicep curls, pull-downs, tri-kick backs, and bench) followed by 30 min liss cardio

Tuesday - liss cardio 45 mins

Wendnesday - Lower Body (extensions, leg curls, leg press) followed by 30 mins liss cardio

Thursday - liss cardio 45 mins

Friday & Saturday - Off

Sunday - liss cardio 45 mins

Diet seems to be the only thing bugging me. I'm not to sure where to go from here. Would I want to squeeze in a small meal prior to lifting in the morning? ..and what should it be? How should my PWO meal look after lifting in the morning also? As far as the rest of the day, I'm pretty clean with what I eat. My goals are simple, I don't want to be on a strict bodybuilding regiment. I just wanna shed some weight and be healthier. Any help on my routine or diet would be greatly apprieciated! Thanks for your time!

Other random info, I'm 21 @260ish , 5'7" not looking to good right now..

Thanks again,
-daN.

Is it possible to show us an example of your diet? What do you eat on a typical day.

Personally, I'd take sat/sun off and do a fbw m/w/f. Also, I'd add some rows and look at doing some non-machine work for the legs (squats, deads, lungest).

My diet will be made to this...

**on lifting days - 5:30am - 1 cup of oats and O.J ? (not to sure..)

meal 1 - 9:00am - 4oz. cut sirloin with 1 cup broccoli

meal 2 - 12:00pm - 5oz grilled chicken breast with 1 cup mix veggies

meal 3 - 4:30pm - *same as meal 2 but adding a cup of steamed rice*

meal 4 - 8:00pm - *same as meal 1*

I will be getting in atleast one gallon of water.

As for non-machine workouts, I did forget the rows that will be a must. As for squats I'm not to sure with my bad history with my knees. Are there any other workout to replace..?

If I were you I'd go with 6 meals a day, spreading your protein intake throughout the day and not neglecting carbs (veggies, whole grain and fruit) and unsaturated fat. It really takes more than protein to increase lean body mass.
Prior to your workout in the morning- stick with a complex carb (like oatmeal) and maybe 2 hardboil eggs,2 tbls of natural pb, handfull of almonds, etc..

Immediately after your workout- increase your recovery by taking in a protein shake with an insulin spike like a banana or apple. What do you think of them apples? <--- well not actually those.

well that's convenient! I just got my tub of protein in today through the mail

I will definitely pick up some bananers' tomorrow

thanks soo much for the info Waitwhat?, this helps tremendously!

Oh cool! What kind of "tub-o-protein" did you get? And, you're welcome I'm glad I could help.

I ended up getting a mixed bunch of ON Whey.
Chocolate, Strawberry Banana, Chai Latte, and Tropical Punch.
I gotta say that Strawberry Banana is the tastiest thus far..

I got the same- 16 variety pack? I don't think I've tried the Straw Banana yet so I'll look forward to it. My favorite thus far is Orange something.