Critique my goal and plan (Macros, Training Split, Cardio)

[CBSwagga]

Trying to get on a regular eating schedule and ensure that I am eating to gain some foundational muscle, but my main goal is to continue losing fat. Currently, I'm aiming for about ~1800 calories on my workout days, 3 days, and 2000 calories on my 2 days of Muay Thai. the Macros are as follows

• Protein: 120-140g
• Carbs: 150-180g
• Fat: 40-55g

Having some trouble coming up with a meal plan as I don't have much knowledge. Can anyone help critique this plan and point me in the direction of where to go to find a meal plan to fit these needs? Also do dieticians or nutritionists create these for people?

The Workout
3 days a week - Full body
Day 1- Full Squats 4x8, Stiff-leg Deadlift 4x8, Bench Press 4x8, Bent-over row 4x8, Barbell Curl 3x10, Dips 3x10, Ab Work
Rest/Muay Thai Day
Day 2 - Step Ups - 4x8, Deadlifts 4x8, Military Press 4x8, Chin up 4x8, Calf Raises 3x10, Tricep Extension 3x10
Rest/Muay Thai
Day 3 - Full Squats 4x8, Stiff-leg Deadlift 4x8, Bench Press 4x8, Bent-over row 4x8, Reverse Curl 3x10, Close Grip Bench 3x10, Ab Work

@Son Goku cause I remember you talking shyt in another thread you get a tag to help a breh out.

 

[Son Goku]

Trying to get on a regular eating schedule and ensure that I am eating to gain some foundational muscle, but my main goal is to continue losing fat. Currently, I'm aiming for about ~1800 calories on my workout days, 3 days, and 2000 calories on my 2 days of Muay Thai. the Macros are as follows

• Protein: 120-140g
• Carbs: 150-180g
• Fat: 40-55g

Having some trouble coming up with a meal plan as I don't have much knowledge. Can anyone help critique this plan and point me in the direction of where to go to find a meal plan to fit these needs? Also do dieticians or nutritionists create these for people?

The Workout
3 days a week - Full body
Day 1- Full Squats 4x8, Stiff-leg Deadlift 4x8, Bench Press 4x8, Bent-over row 4x8, Barbell Curl 3x10, Dips 3x10, Ab Work
Rest/Muay Thai Day
Day 2 - Step Ups - 4x8, Deadlifts 4x8, Military Press 4x8, Chin up 4x8, Calf Raises 3x10, Tricep Extension 3x10
Rest/Muay Thai
Day 3 - Full Squats 4x8, Stiff-leg Deadlift 4x8, Bench Press 4x8, Bent-over row 4x8, Reverse Curl 3x10, Close Grip Bench 3x10, Ab Work

@Son Goku cause I remember you talking shyt in another thread you get a tag to help a breh out.

That's not how random coli nikkas that ain't gym crew ask me for my help.

 

[CBSwagga]

That's not how random coli nikkas that ain't gym crew ask me for my help.

How can one become gym crew, if the gym crew nikkas ain't sharing knowledge?

 

[Son Goku]

How can one become gym crew, if the gym crew nikkas ain't sharing knowledge?

Re-read your OP, OP.


You asked me, a dude you're not cool with and don't know, to give you advice (presumably for free) but did so with an attitude?
I know a lot of y'all don't have no typa of home training but damn.

 

[xXMASHERXx]

Why less calories on days you're working out? Also why did you choose that workout instead of one of the many full-body ones that already exist?

 

[CBSwagga]

Re-read your OP, OP.


You asked me, a dude you're not cool with and don't know, to give you advice (presumably for free) but did so with an attitude?
I know a lot of y'all don't have no typa of home training but damn.

That program is hot but at least you're doing something I suppose.

And 1800 calories? You must be scrawny as hell or a BBM ().

What’s trash about it? It’s a show and steady approach

Literally all of it. Exercise selection, order, volume, weekly frequency. shyt, you're doing sets of one for some exercises.

And being a "slow and steady" approach doesn't make something good, optimal, or even viable.

If you really care what I think, go see me in the Random Thoughts thread and I can put you on to a much better program.

Pro-tip: Most of the programs from M&S are .

I’ma keep at it for now. If you was really trying to be helpful you’d have just posted here since we already talking. Preciate the tip

Cool.
It's not like there's a thread in this same sub that I actually do that constantly in.

This the only reason I tagged you. I don’t have an attitude my apology if you read it that way. I’m a shyt talker by trade.

 

[CBSwagga]

Why less calories on days you're working out? Also why did you choose that workout instead of one of the many full-body ones that already exist?

It should read more calories on days I’m working out. I’ll go back and change that. Lol I had this workout written down from a few months ago when I started back and wanted to keep with it. Do you think there are better options out there?

 

[xXMASHERXx]

It should read more calories on days I’m working out. I’ll go back and change that. Lol I had this workout written down from a few months ago when I started back and wanted to keep with it. Do you think there are better options out there?

I guess I don't understand. You say 1800 on your workout days and 2000 on your Muay Thai days so I'm trying to understand why not 2000 on your workout days as well? Also what about the other two days? Sounds like you don't have a solid plan in place. As far as your workout plan, your day 2 is lacking compared to your day 1 and 3. Yes there are better options than just throwing something random together. I would recommend something like 5x5 to get started.

 

[Son Goku]

This the only reason I tagged you. I don’t have an attitude my apology if you read it that way. I’m a shyt talker by trade.

As long as you know who the boss bytch is.

Why less calories on days you're working out? Also why did you choose that workout instead of one of the many full-body ones that already exist?

I guess I don't understand. You say 1800 on your workout days and 2000 on your Muay Thai days so I'm trying to understand why not 2000 on your workout days as well? Also what about the other two days? Sounds like you don't have a solid plan in place. As far as your workout plan, your day 2 is lacking compared to your day 1 and 3. Yes there are better options than just throwing something random together. I would recommend something like 5x5 to get started.

^Agreed with both of these.

Also, @CBSwagga, who told you 1800 to 2000 calories was a target? Unless you're a female or like 100 pounds, you're not gonna be "building foundational muscle" with calories that low. Find out what your BMR is and eat at a surplus on top of that, accounting for your daily activity.

I agree that your workout is also trash:

• You provided no progression plan
• Your exercise selection is poor and your push/pull ratio is off
• You neglected several muscle groups and addressed others inadequately

Also, a MT day is not an off day for your muscles. Combine that with barely eating any food and you're likely to either spin your wheels or wind up injured.

@Ol Man Skrenf

 

[I AM WE ARE]

As long as you know who the boss bytch is.





^Agreed with both of these.

Also, @CBSwagga, who told you 1800 to 2000 calories was a target? Unless you're a female or like 100 pounds, you're not gonna be "building foundational muscle" with calories that low. Find out what your BMR is and eat at a surplus on top of that, accounting for your daily activity.

I agree that your workout is also trash:

• You provided no progression plan
• Your exercise selection is poor and your push/pull ratio is off
• You neglected several muscle groups and addressed others inadequately

Also, a MT day is not an off day for your muscles. Combine that with barely eating any food and you're likely to either spin your wheels or wind up injured.

@Ol Man Skrenf

not everybody can be in the self sustaining life
If he passes out in the bench or the rack, he paid the iron price and died an honorable death










depending on how much weight is on the bar

 

[I AM WE ARE]

he probably doesn't even condition on MT days

 

[Son Goku]

not everybody can be in the self sustaining life
If he passes out in the bench or the rack, he paid the iron price and died an honorable death










depending on how much weight is on the bar

Repped. #REPCITY and #NewMaxCity might be on opposite coasts, but we use the same currency.


Meanwhile, a buncha dudes outchea think they're picking up the check when their meal was already comped.

 

[Son Goku]

he probably doesn't even condition on MT days

You know he doesn't even #POWDA.

Ole buddy ain't even using chi on his lifting days.


Former Whey acolyte @trap101 Come put your mans on game.

 

[I AM WE ARE]

You know he doesn't even #POWDA.

Ole buddy ain't even using chi on his lifting days.


Former Whey acolyte @trap101 Come put your mans on game.

No #POWDA and no Chi??

 

[CBSwagga]

As long as you know who the boss bytch is.





^Agreed with both of these.

Also, @CBSwagga, who told you 1800 to 2000 calories was a target? Unless you're a female or like 100 pounds, you're not gonna be "building foundational muscle" with calories that low. Find out what your BMR is and eat at a surplus on top of that, accounting for your daily activity.

I agree that your workout is also trash:

• You provided no progression plan
• Your exercise selection is poor and your push/pull ratio is off
• You neglected several muscle groups and addressed others inadequately

Also, a MT day is not an off day for your muscles. Combine that with barely eating any food and you're likely to either spin your wheels or wind up injured.

@Ol Man Skrenf

My BMR is 1585.