feedback on exercise schedule - Exercise & Fitness Message Board

theoutlawtorn · 01-07-2003, 12:09 PM

This is my exercise schedule... I would like to know if I am doing too much? not enough? will I loose too much muscle? burn enough fat? etc?
Im 5 10 and 155lbs right now. My max bench press is about 190.
I have a Day 1 work out and a Day 2 Work out. I only lift weights 3 times a week. So each week alternates whether I do 2 day 1s or 2 day 2s.

my schedule is as fallows(I will write down what is in my routine afterwards)

Monday:
protein shake for breakfeast
classes until 4
protein shake for lunch
day 1 work out (or 2 depending on week)
protein shake (this is whey btw) and whole wheat macaroni for after work out

Tuesday:
protein shake for breakfeast
intervals running or biking 8 30sec sprints with 15min warmup jog and jog between sprints for 30 seconds.
then school and homework for the rest of the day

Wednesday
same as monday

Thursday:
same as tuesday

Friday:
work all day
work out when get home

Sat:
work all day
day off from exercise

Sunday:
go for run with ex girlfriend hehe

PS: everday I have between 2-3 protein shakes of whey. inside the shake I have a scoop of whey. skim milk. a banana or blue berries. and flax seed oil.
I have multivitamins everyday. Sometimes I have more carbs at breakfeast depending if i am working out or not. Sometimes if I have done a HUGE work out I have potatoes for supper.

I am also considering this therma cuts stuff, what will it do to me with that work out plan?
OKay here is the work outs what they are. For every exercise I do my max weight that I can do for 8-12 repitions. Where the last repition is very difficult. Or I do this, for instance:

Take leg curls for example

after ive warmed up)
set 1: 15 reps of 60lbs
set 2: 15 reps of 50lbs
set 3: 12 reps of 70lbs.

For each work out that I do and on days that i do cardio I do this warm up:

Abdominal warm up:
3x sets of lying leg raises
3x sets of situps
3x sets of oblique crunches
3x sets of crunches
I also do squats, clapping pushups, close hand pushups and hesitation pushups for warm up.

Day 1 Session 1:

1 set dips
1 set pull-ups
1 set free weight bench press
X3

Session 2:

1 set pec dec
1 set abdominal leg lifts
X3

Session 3:

1 set tricep bench press
1 set oblique bends
X3

Session 4:

1 set single hand dumbbell curl
1 set single hand free weight tricep extension
1 set fore arm curl
X3

Session 5:

1 set barbell preacher curl
1 set dorsal fore arm roll
1 set ventral fore arm roll
1 set behind head tricep curls X2

My Day 2 work out is as fallows>(note both days work triceps, but different exercises)

Session 1:

1 set lateral pull down
1 set squats
1 set back press(on my universal, you sit and pull the bar towards you. Maybe like a seated row but not as much for lats)
X3

Session 2:

1 set pull down
1 set deltoid raise
X3

Session 3:

1 set leg curl
1 set military press
X3

Session 4:

1 set two hand tricep extension
1 set upright row
X3

Session 5:

1 set oblique bends
1 set incline pec dec
X3

Session 6:

1 set calve raise
1 set shoulder shrug
1 set abdominal leg raises on pullup/dip/legraise thing X3

My goal is really just to be happy with myself. I would like to have a really defined 6pac. I am relatively cut and i Have some decent muscle mass. I would love to get bigger and more cut, have as little body fat as possible.

Any suggestions? also on use of therma cuts?

thanks
coby

theoutlawtorn · 01-07-2003, 12:14 PM

Sorry forgot to mention im male and 19 years of age!

H8CC · 01-07-2003, 04:33 PM

No offense, but your diet is horrible. All your getting for most of the day is protien shakes? these dont come close to a good meal, and come no where close to your daily calorie requirements. You need carbs and fat in your diet - it doesnt matter if your trying to lose weight or gain it, you need a balanced diet.
try eating meals 5-6x/day. You could try shooting for a macro target of 50%protien, 35%carbs, 15%fat.
and at 155lbs, i would geuss your mantainance cals to be around 2000/day, but im not sure on that.
as for protien intake; find your bodyfat%, then multiply your lean body mass by 1.5, and you will be getting plenty of protien to build muscle.
im not really understanding your workout schedule, with the sessions and all. You might want to simplify with a basic push(chest/tris/shoulders), pull (back, bis), and legs split. This would be a 3 day split with minimal chances of overtraining.
in any event with your current diet your on a crash course for unhealthy weight loss.
H8CC

Naxis · 01-07-2003, 04:42 PM

First, you need to decide which it is you want to do: build more muscle or lose fat. You can't do both at the sae time. If you're pretty lean right now, cutting is probably not the priority. Don't use a thermogenic if you are trying to bulk. And as long as you are getting ~1g of protein per lb of body weight, make the rest of your diet good carbs and good fats. I don't see much in the way of real food in your diet and you definitely should be eating some (if not all) real food. Shakes are convenient, but they should _not_ be a staple. Around 500 calories above maintenance should be good for bulking up. Sweet potatoes, brown rice, oatmeal, pastas, natural peanut butter, tuna, lean beef and chicken... all excellent for bulking and keeping it clean.

Second, if you have been doing the routine you listed for a while, change it up. It looks like you are doing a full body routine each workout day. You are probably conditioned enough to move on... Try a split and see how much more work you get out of each muscle group. A 3 day split would probably be sufficient for now. Just my $0.02

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Keep your body lean, your blood clean and your mind sharp. -Rollins

theoutlawtorn · 01-08-2003, 01:01 AM

sorry sorry.

I was talking more about food in addition to normal food. I do eat lots of whole wheat rice, whole wheat macaroni. As well as bananas and whole wheat bread.

Im vegetarian tho. so I cant get protein from meat. Do to my schedule I do not have a lot of time to cook.

Sorry if htat was confusing.
day 1 work out is chest, bicep, tricep and fore arm
day 2 is back, shoulders, legs and a little tricep

so I havent been doing this exact way for a while and I have been changing it up.

The problem is I dont want to be so cut that I dont have much bulk and I dont want bulk with some fat. I find by working out a LOT and eating a LOT and doing a LOT of cardio I end up being quite happy with myself. I would like slightly more bulk but I want it to be cut.

I guess I have to do one thing first right. Bulk up and then cut up? Too bad it doesnt just happen at the same time...

coby