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  1. #1
    chris66 is offline New Member
    Join Date
    Apr 2009
    Posts
    16

    Routine + diet (no bullshit) Any suggestions?

    stats:
    age 20
    Height 5'10"
    weight 163lbs 13%bf
    goal 170lbs 8-9%bf

    Brief history: been out of the gym ~6months, been rehabbing rotator cuff/home workouts for (my target return date of oct 1) 8 weeks. Work shift work, 15hour days with travel.

    Start-up Routine:
    Day One:
    Dips or Bench Press 2 x 6-8
    Incline Press, or incline Fly 2 x 10-12
    Military Press, Or Hammer Shoulder Press 2 x 6-8
    Tricep (skull crushers) Extensions or Tricep Pushdowns 2 x 10-12


    Day Two:

    Pull-Up 3 sets to failure
    Barbell Row 2 x 8
    EZ-Bar Or Dumbell Curl 1 x 10
    Heavy Abs 3 x 10


    Day Three

    Squats 2 x 10
    Deadlifts, or Stiff-Legged Deadlift 1 x 10
    Pull-Troughs, Glute/Ham Raises, or Reverse Hypers
    3x 25minute cardio sessions a week, some overlapping with gym days


    Personalized diet:

    3268 calories
    1663 calories protein/fat
    1605 calories carbohydrates

    (all cooked weight)
    Breakfast:
    3.5 oz (dry measurement) Oatmeal or Cream of Wheat or Shredded Wheat 350
    8 egg whites or 6 whites + 1 no fat cheese slice 136
    1 cup skim milk 90

    Snack:
    Shake: 2 scoops Whey Powder 240
    Water or Crystal Light
    cup yogurt 75
    Banana or 2 cups strawberries or 1 1/3 cup blueberries 100

    Lunch:
    1 tortilla or 1 pita or 2 slices bread or cup rice 163
    6 oz chicken breast or 6 oz eye of round or 10 oz shrimp or 6.5 oz turkey 294
    cup corn or 2/3 cup peas or 1 cup mixed vegetables or 2 tsp MCT oil 80

    Snack:
    1 cup rice or 7 oz potato or 1 1/3 cup yam or 1 cup kidney beans 218
    6 oz chicken or 6.5 oz turkey breast or 7 oz halibut or 6 oz eye of round steak 294
    cup corn or 1 cup mixed vegetables or 8 oz carrots or 2 tsp MCT oil 80

    Supper:
    7 oz potato or 1 1/3 cup yam or 1 cup rice or 1 cup black beans 218
    7 oz chicken breast or 7.5 oz turkey breast or 8.5 oz halibut 343
    cup corn or 8 oz carrot or 10 oz broccoli or 10 oz cauliflower
    Or 2 tsp MCT oil 80

    Snack:
    2 oz Oatmeal or Shredded Wheat 200
    2 scoop Whey Powder 240
    cup skim milk 67


    After a 6 month lay off, and battling rotator cuff injurys, I'm finally getting back in the game. Dont want to start to intense, we'll see how the first week or two goes before upping reps/sets. Any suggestions? On my gym days I will be taking 1 scoop whey from morning and 1 from night out and putting it before and after my workouts. Other then that have at it folks. I'm more determined then ever, finally have a real diet sorted out, and im antsy as all shit to get back lifting.
    Last edited by chris66; 09-12-2010 at 11:59 PM.

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