Seeking Knowledge and Experience
I figure that knowledge and experience, over stupidity, would be a better solution to being a noob rather than jumping in. I have filled out my profile and have all my stats in order. I have lurked between this forum and others like it and figure this would be a good place to gain answers.
I'm incredibly tired so if my grammar is like a 12 year old or worse then please forgive me.
I have noticed that the older members have asked for details so that any future question can be answered without hesitation so I figured I would post up all the information I can think of and then perhaps I can ask some questions of my own. Wow now that is one heck of a run on sentence. LOL
Age 33
Height 6'4"
weight 215
BF% 23
Daily Diet
Meal 1: 5:00 - Pre-Workout
1/2 Cup Oats
1 Cup Egg Whites
Meal 2: 7:00 - Post Workout
2 Scoops BCAAs
Multivitamin
5g Glutamine
20 Oz Gatorade
1 Scoop Whey
1 Cup Greek Yogurt
Meal 3: 10:00
1 Wheat Bagel
1/2 Cup Egg Whites
Meal 4: 1:00
4-6 Oz Chicken Breast
Meal 5: 4:30
4 Oz Shaved Turkey
2 Slices Wheat Bread
Meal 6: 7:00
5oz Albacore Tuna
1 Cup Brown Rice (short grain)
Meal 7: 9:00
1 Cup Egg Whites
½ Cup Cottage Cheese
Weekly workout schedule (subject to change based on school)
I try to keep to my schedule but things dont always go the way that I want them to.
Day 1: Upper Body
Bench Press: 5 sets of 5 reps
Military Press: 5 sets of 5 reps
Barbell Row: 5 sets of 5 reps
Barbell Shrugs: 5 sets of 5 reps
Day 2: Lower Body
Stiff Leg Deadlifts: 5 sets of 5 reps
Back Squats: 5 sets of 5 reps
Standing Calf Raises: 5 sets of 5 reps
Knee Raises: 2 sets of 12 reps
Cable Crunches: 2 sets of 12 reps
Trunk Twists: 2 sets of 12 reps
Day 3: Cardio
Cardio: 20 minutes
Sprints: 5 minutes
Day 4: Back/Shoulders
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Dumbbell Front Raises: 3 sets of 8-12 reps
One Arm Dumbbell Row: 3 sets of 8-12 reps
Dumbbell Arnold Press: 3 sets of 8-12 reps
Wide Grip Lat Pulldowns: 3 sets of 8-12 reps
Dumbbell Shrugs: 3 sets of 8-12 reps
Lat Pulldowns Close Grip: 3 sets of 8-12 reps
Upright Row: 3 sets of 8-12 reps
T-Bar Row: 3 sets of 8-12 reps
Day 5: Lower Body
Hack Squat: 3 sets of 8-12 reps
Standing Calf Raises: 3 sets of 8-12 reps
Leg Extensions: 5 sets of 10-15 reps
Sitting Leg Curls: 3 sets of 10-15 reps
Day 6: Chest/Arms
Dumbbell Incline Press: 3 sets of 8-12 reps
Barbell Close Grip Bench: 3 sets of 8-12 reps
Dumbbell Flat Bench: 3 sets of 8-12 reps
Preacher Curls: 3 sets of 8-12 reps
French Presses: 3 sets of 8-12 reps
Pushdowns: 3 sets of 8-12 reps
Dumbbell Hammer Curls: 3 sets of 8-12 reps
Cable Crossovers: 3 sets of 8-12 reps
Machine Curls: 3 sets of 8-12 reps
Machine Dips: 3 sets of 8-12 reps
Knee Raises: 2 sets of 12 reps
Cable Crunches: 2 sets of 12 reps
Trunk Twists: 2 sets of 12 reps
This is about all of the information that I can really offer outside of my shoe size which is a 13. I have had a few people tell me that my routine is a little more advanced than I should be doing at this stage of my workout experience, but its about the best one that I have found so far to my knowledge.
Time line for me is about 6 months. I have been working on getting my metabolism back up to what it used to be. If anyone cares to offer up suggestions or criticism then by all means have at it cause I welcome it.
Thank you for your time.
