Thread: Diet and Workout training
09-27-2004, 01:05 PM #1
Diet and Workout training
Hey bros, what does everyone think about my workout and meal routine? Iím 25, 6í0, 210lbs 18% body fat. Use to lift for two years, but havenít lifted in seven months. No injuries. Looking to get cut, and to start my first cycle next fall. Will be starting Muay Thai kickboxing in two months.
Hereís my typical Monday-Friday.
I wake, have two scoops of whey powder 44 grams of protein,
At the gym an hour later
Run at 7MPH for 5 minute to get my heart rate up
Lift (one body part per day)
12 reps, 5 sets, 30-60 seconds between sets.
Meal 1 44 grams of protein from Whey powder caffine pill (immediately after I wake up)
Meal 2 (immediately after work out) Eat an English muffin, two whole egg, non fat free cheese sandwich with 8ozís of OJ plus 44 grams of protein from Whey powder
Meal 3 44 grams of protein from Whey powder w/salmon oil pill
Meal 4 Either chicken breast or lean steak, with salad/ no carbs
Meal 5 44 grams of protein from Whey powder w/salmon oil pill
Meal 6 Either chicken breast or lean steak, with salad/ no carbs
09-27-2004, 01:19 PM #2
Post your diet under "Diet Questions." They will correct that mess.
As far as workout. You need some long duration low intensity cardio to burn predominantly fat as fuel. In the morning on an empty stomach is best.
09-27-2004, 10:23 PM #3
alot of adjustment needed here as said, post that "mess" in the diet forum so they can work w/ you..it's horrible. for help on ur workout schedule post ur whole routine
09-27-2004, 11:05 PM #4
You only do 5 sets per bodypart
09-29-2004, 06:08 AM #5
I appreciate the feedback...I'll list my workout and post my "mess" in the diet section. I don't know some of the names of the excerise, but will do my best to describe them...
I do about 4 exercises per body part, 12 reps, 5 sets. As of right now, everyday I do 5 minutes of running before I lift, and 15 minutes of running, biking, or eliptical after.
day 1: bench press w/flat bench on squat machine, 30 degree incline w/dumbells, chest press machine (sit upright but at 30 degrees layback), cable X-overs.
day 2: Tri extentions, weighted dips, tri machine (reverse preacher curls), and skull crushers
day 3: Knee's and one hand on flat bench other arm pulls dumbell, reverse cable X-overs, lat pull down, row machine.
day 4: Sit upright at a 30 degree layback dumbell curls, bi machine (preacher curls), weighted flexs with cables, palms facing myself lat pull downs.
day 5: Shrugs, dumbell military press, quad extentions, hamstring externtions, and leg press machine...
The gym I go to does NOT have weight plates, only machines and dumbells. There is only one flatbench that can be adjusted to incline, but cannot be declined due the seat section will remain flat. I have great limitations and going to another gym is not an option for a few months (lost my license).
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