this is my routine...

Discussion in 'Fitness & Nutrition' started by mrizvi66, Sep 30, 2008.

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  1. mrizvi66

    mrizvi66 Department of Answers

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    Location:
    Princeton->SF->Hamilton<->Brooklyn
    Diet:

    5 meals a day with a 3 to 3.5 hour spacing between each meal
    meal 1 - 3 egg whites 2 high fiber toast and 1 glass 2% milk
    Meal 2 - 1 serving of protein powder with milk (2%) 1 fruit or 1 vegetable
    meal 3 - chicken ( any stlye, breast preferred) with vegetables
    meal 4 - 1 serving of protein powder with milk (2%) 1/2 hour before workout
    meal 5 - after workout 1 serving of protein powder and creatine (5 gms)
    meal 6- regular food very small qty- rice etc, make sure you stop eating at 9pm, drink 1 gallon of water each day and take centrum multivitamin 2-3 times per day

    Workout:

    Friend of mine set it up for me..all exercises are with dumbbells except for shrugs I use the bar.

    monday chest and biceps
    Chest- flat bench presses 3-4 sets
    incline bench presses 3-4 sets
    dumbell flys on flat bench 3-4 sets
    cable cross overs standing 3-4 sets
    rep ranges from first set for all excercise 15, 12, 8, 6 - increasing weight each consecutive set
    Biceps - Barbell curls 3-4 sets
    seated alternate dumbell curls 3-4 sets
    ___________________________________________________________
    Tuesday shoulders and triceps
    Shoulders - seated military presses either barbel lor dumbell 3-4 sets
    dumbell laterals standing or seated 3-4 sets
    bent over laterals standing or seated 3-4 sets
    barbell or dumbel shrugs 3-4 sets
    Triceps - dumbell overhead extentions 3-4 sets
    cable pulldowns 3- 4 sets
    ___________________________________________________________
    Wednesday off or 1/2 hr or 45 minutes or high level intensity cardio ( highly recommended)
    ___________________________________________________________
    Thurday back and hamstrings
    Back - Pulldowns 3-4 sets
    barbell rows or machine rows 3-4 sets
    barbel deadlifts 3-4 sets
    seated pulley rows 3-4 sets
    Hamstrings - either hamstrings curls 5-6 sets heavy failing at 8 to 10 reps
    ___________________________________________________________
    Friday Quads and calves
    Quads - Squats 3-4 sets
    leg Presses 5 sets
    Leg extentions ( machine) 4 sets
    Calves - standing and seated calf raises 4- 5 sets each rep range 10 to 12 reps per set depending on weight
    ___________________________________________________________
    Saturday and sunday off, low intensity cardio and ab workouts - prefer cardio 45 minutes though

    any changes...i've already lost about 15 lbs and want to drop about another 20-25...right now i'm at 248 lbs. Anything else to get more lean. beside extending my running from 30mins a day to 60...which I plan on doing. Any help would be much appreciated.
     
  2. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    I feel bad, because that honestly looks like you put a lot of hard work and determination into typing that all out and formatting it the way it is, and the caliber of responses that you're going to receive are going to be subpar and will most likely be under 15 words. :hs:
     
  3. GTLifter

    GTLifter Banned

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    my routinez: let me show you themz
     
  4. CooperR6

    CooperR6 New Member

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    everyone is going to tell you to look at the routine in the sticky
     
  5. NUDES

    NUDES New Member

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    your routine is fine.. if you are still losing weight then keep doing what you're doing. do not change anything until it stops working. and if you stop dropping weight look at your diet first, not so much your weights or cardio.
     
  6. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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  7. ccrooks

    ccrooks New Member

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    check your macros... make sure you're getting enough protein
    also... it might be a better idea to take your creatine pre-lifting :dunno:

    the routine looks ok, but i'd do the complex movements at the beginning of your session (i.e. deadlifts before pulldowns)

    aren't centrum vitamins one-a-day vitamins? why 2-3 doses?
     
  8. evolude

    evolude OT Supporter

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    Complex movements? If you mean compound, aren't pulldown one?
     
  9. ccrooks

    ccrooks New Member

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    compound, yes, thank you

    and yeah, pulldowns are, but deads recruit more muscle groups than pulldowns, iirc
     
  10. PorscheRacer

    PorscheRacer You see this? It means not welcome

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    3 egg whites in the morning isn't shit, that only 10grams of protein.
     
  11. Marix

    Marix OT Supporter

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    Hey,

    A few things I would do:
    1) Don't bother increasing your running time from 30 mins to 60 mins.. look up "HIIT" (high intensity interval training" instead

    2) Might want more protein for breakfast. 3 egg whites is a good start, but another 3 or a scoop of whey would be better!

    3) After your workout you want simple carbs. I understand that you're trying to cut out simple carbs but after a workout is the time when you should be ingesting them!

    4) Are you on any other supplements?
    Fish oil?
    Caffeine?
    Other stimulants?
    Beta alanine?

    5) Routine looks ok but you're doing triceps the day after chest. Personally I couldn't do that, but if you can then it's ok.

    6) On back day, I would probably do deadlifts first.. that's personal preference. I prefer to start with the harder, biggest movements and then work down to the isolation. Deadlifts and pulldowns hit different muscles but I wouldn't want to make myself tired on pulldowns before trying to lift maximal weight on deadlifts.

    7) The milk - some people say it's bad on a cut. It does contain sugar and some people swear it makes you hold water. You could always make those shakes with water... it's up to you really :dunno:
     
  12. GTLifter

    GTLifter Banned

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    serious answer:

    1: more eggs in the morning, as mentioned before

    2: unless you're getting a different Centrum then I am you only need to take one a day.

    3: routine is fine. I don't like the way you split stuff but that's personal preference and you're hitting everything so it's fine.
     
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