Thread: My diet and work out routine
01-05-2004, 10:15 PM #1
My diet and work out routine
Meal 1 Protein Shake (double seving app 60 Grm protein and 20 carbs)
4 eggs scamballed mixed with 1 cup of cook brown rice.
Meal 2 Water
Can of tuna or Salmon with rice or wholewheat bread
Salad with some cottage cheese
Meal 3 Post work out Shake (double seving app 60 Grm protein and 20 carbs)
Meal 4 water GF makes for dinner
Usually Steak or chicken with Potatoes
Meal 5 Chicken and Rice mixed togeather
meal 6 healthy Snake, Usually 1/2 cup cottage cheese and 10 slices of Manderin oranges.
Work out routin
Flat Bench 4 sets
Dumbell Flys 4 sets
Incline Bench 4 sets
Decline bench 3 sets
Lat Pull downs front and behind each 4 sets
Dumbell rows 4 sets
Dumbell Curls 4 sets
Cable curls 4 sets
Prechure Curls 4 sets
straight bar curls 2 sets
Shoulder press 4 sets
Front raises 4 sets
lateral raises 4 sets
Shrugs 4 sets
Cable pushdowns 4 sets
Skull crushers 3 sets
Kickbacks 3 sets
1 armed cable push downs go till burns on each arm
Squats 4 sets
leg curls 4 sets
Leg extensions 4 sets
Standing Calf raises 4 sets
Day 7 usually rest unless i feel i need to work on somthing a lil harder for thee week.
day 1 start routin over.
every 3 weeks or so i switch my routin slightly, example go for Barbells to dumbells or dumbells to barbells. and will mix reps and weight around.
Right now cardio isnt in, trying to figure out where to tie it in and abbs get done EOD.
anwyas feel free to crtitque me, all the help is welcome
01-05-2004, 11:08 PM #2AR Hall of Fame
- Join Date
- Dec 2002
What are your goals w/the above??
01-06-2004, 12:14 AM #3
Aren't you suppose to only consume around 50g of protein tops in one meal?
01-06-2004, 01:52 AM #4
I'm assuming you are trying to cut? Below in caps, I pointed out things that need correction regardless of your goals....
Originally Posted by BullDogg20
01-06-2004, 08:40 AM #5AR Hall of Fame
Originally Posted by Xavier_4446
- Join Date
- Dec 2002
That's one of those rhetorical questions. Don't believe the hype.
01-06-2004, 08:46 AM #6
thnaks for the replys guys.
I am 5'5 185 lbs around 16% Bodyfat.
Yes i am trying to get down to about 10-12% Bodyfat, but i dont want to loose all that much weight.
the Potatos i usually eat are sweet Potatos.
I try to eat at least 1.5 grams of protein per lbs of weight and about 2.0 - 2.5 grams of carbs per pound of body weight and my fat in take is minimal unless i am eating good fats. but it still stays minimal.
01-06-2004, 08:47 AM #7Originally Posted by Xavier_4446
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