Please evaluate my daily routine (lifting, cardio, eating, etc.)

Discussion in 'Fitness & Nutrition' started by PianoProdigy, Jun 20, 2006.

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  1. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    So, I'm 5'11" and weigh about 170 lbs. I'm down from around 184 when I was a 36 inch waist. I'm down to a 33 inch waist now, but still have love handles. I'm loosely following a program I found online called "Max OT" which basically subscribes to doing 6-9 sets of 4-6 reps doing the most weight you can do while still being able to do at least 4 reps. My day goes something like this on Monday - Thursday:

    Wake at 6 am
    Lift working one group each day (Back, Bis and Tris, Shoulders, Chest)
    30 minutes of cardio on the treadmill (4.5 mph, 15* incline = 500 calories according to treadmill)
    Go home, shower and get ready for work
    Protein Shake (ON 23g Protein) + 2 Packets of Oatmeal (low sugar) + Glass of low-sugar OJ
    Go to work (take 200 mg caffeine pill during to stay awake during drive and morning)
    11 AM: Eat ~ 25g Protein of Chicken (Oscar Meyer precooked packets)
    1:30 PM: Eat some type of fruit (no sugar applesauce, apple slices)
    4:00 PM: Eat another 25g protein of chicken
    6:30 PM (or 9:30 on class days M&W): Eat 2 eggs and 2 eggs-worth of egg beaters + whole-grain toast

    Sometimes I eat a bowl of cereal later if I'm starving (Total or something fairly healthy). I've been trying to be asleep by 11 PM to get 7 hours of sleep.

    Basically my main goal is to lose the weight. I figure I'm taking in around 1200-1500 calories a day and getting around 100g of protein. I'd like to get stronger and bigger, but I'm much more concerned with losing the weight.

    I've been doing the above eating plan for a week now (starting week 2). I'd like to lose 2 lbs a week until mid-August for when I go on a little vacation.

    Any suggestions, comments, concerns?
     
  2. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    where are legs? also eat more protein, make your sjkes 50g of protein, dont use oatmeal packets, just use regular rolled oats or steel cut oats.
     
  3. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    Yeah, I haven't been doing any leg exercises. I dunno, I hate them.

    It's ok to just double the powder in the shakes in the morning?
     
  4. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    yes it is, do legs though, suck it up and do it, also post your actual routine
     
  5. Gein

    Gein New Member

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    looks like you need more calories.
     
  6. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    Back & Abs:
    3 Sets of Cable Pull Downs (Wide Grip) - 120 lbs
    3 Sets of Cable Rows using bar where hands are perpendicular to the floor and shoulder-width - 120 lbs
    3 Sets of Weighted Hyper Extensions - 50 lbs
    3 Sets of Crunches
    Roman Chair

    Bis/Tris:
    3 Sets of Standing Dumbell Curls - 35 lbs
    3 Sets of Standing Barbell Curls - 60-70 lbs
    3 Sets of Cable Curls - 90 lbs
    3 Sets of Cable "push downs" - 160 lbs
    3 Sets of Machine Tricep Press - 40 each arm

    Shoulders:
    3 Sets of Straight Bar Military Press using Smith Machine - 100 lbs (not including bar)
    3 Sets of Dumbell Presses - 45-50 lbs
    3 Sets of Dumbell Raises? (out, then front) 20 lbs
    3 Sets of Shoulder Shrugs Using Machine (270 lbs)

    Chest (weak, I know)
    3 Sets on Hammer Strength Incline 180 lbs
    3 Sets on Hammer Strength Decline 150 lbs?
    3 Sets on another Hammer Strength Chest machine
    3 Sets on flat bench
    3 Sets of Dumbell Presses Incline (sometimes)
     
  7. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    add deadlifts and pullups to back days, take out the wide grip pulldowns

    chest why dont you bench press?

    these are just the most glaring things i see
     
  8. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    No spotter FTL
     
  9. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    then do DB bench
     
  10. Martyr

    Martyr New Member

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    Use dumbbells.
     
  11. grampositivecocci

    grampositivecocci New Member

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    man what a headfuck

    first off all, you should be having some sort of protein + carb pre workout

    second of all, get a new routine, many are available from this forum, for gods sake work your fucking legs pussy.
     
  12. Skeletor

    Skeletor Guest

    My main suggestion is that you stop thinking about numbers, and if you want to lose weight (probably meaning fat), just go by appearance.

    Like everyone else said: eat pre-workout, routine could be improvised to burn cals and build muscle (your current one seems like overtraining IMO), eat more in general, etc. Don't be afraid of food. Keep the cardio and lifting going, keep eating clean and add some more food to your diet.


    Lots of lifting routines you could try. You could also try incorporating HIIT into your cardio routine. There's lots of options, read read read.
     
  13. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    lol, headfuck

    I had some fruit before going to the gym today. I guess I'll go ahead and make a protein shake for before the gym as well as after.
     
  14. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    Yeah, I realize that the number on the scale is not what ultimately matters. My friend who is my height and about the level of "cut" I would like to be weighs around 185 lbs (he used to be much bigger/stronger though).

    As far as eating more, I already kinda feel full after eating the food I do throughout the day despite the fact that my calorie intake is only about 1500. I sat down last night and added up everything I eat throughout the day and came up with roughly 1500 calories, 150 grams of protein, and less than 30 grams of fat (mainly from the 2 whole eggs and the chicken).

    I did do some HIIT for a while but I was less consistent. The fast walk with the 15 degree incline seems to be less "dreadful" in my mind so I'm more likely to continue doing it. Plus, my heart rate still stays above 150 the entire time, which is pretty decent from what I've read.
     
  15. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    The one thing that sucks about my gym is that the weight training stuff is upstairs and although the floor is padded, if you drop a dumbbell (for whatever reason), it makes a very resounding THUD.
     
  16. BlinginAssRims

    BlinginAssRims Now I'm blaumped out

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    everyone has already said the basics, hit legs, do deadlifts blah blah blah.

    pinpulls?
     
  17. Martyr

    Martyr New Member

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    You shouldn't be dropping them anyway.
     
  18. Damnation

    Damnation OT Supporter

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    i didn't see pinpulls on there either.
     
  19. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    :mamoru:
     
  20. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    Yeah, def gonna add some of those...:squint:
     
  21. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    I realize that.
     
  22. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    honestly you seem to be making every excuse to not follow our advice. i think you should be making every excuse to follow it seeing as how you asked us to evaluate your daily routine
     
  23. MaineSucks

    MaineSucks OT Supporter

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    stick to playing the piano. this obviously isnt for you
     
  24. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    Typical meathead response...
     
  25. PianoProdigy

    PianoProdigy Better than most at most things OT Supporter

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    Hardly. I'm very open to suggestions. I've already taken the "eating before working out" suggestion to heart. I already knew the importance of leg exercises yet I've been shirking on that. Dumbbell bench is a good idea that I intend to follow next chest workout. I'm also taking your suggestion to cut out the pull downs and replace with pullups.

    Trust me, I'm listening.
     
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