Workout/Diet..any thoughts? - Bodybuilding Discussion on Bodybuilding.net Training Forum

Ross86 · 02-02-2007, 10:20 AM

This is where I'm at right now..or where I was last week. I got sick this week and haven't hardly left my apt. I expect I will have lost a little bit of strength and weight from being sick and not eating well or exercising. Please let me know what you think of the diet/workout plan. I'm going to start stretching and working on my lower back..and I hope to eventually incorporate my lower body into the workout on Tue/Thur. This is my own workout that I made up. I've been looking at some of the other training methods, but I haven't decided on anything yet. I'm just not sure that I'm on the right track. I haven't been going up very much in weight. I'm 21, 155lbs, 5'9".

Workout
Monday:
DB press - 2x8-65lbs, 2x5-70lbs, 3x5-75lbs
Close-hand BP - 2x6-135, 2x6-140
Tri Extensions - 4x8 - machine - 140lbs
Flys - 4x8 - 30lb dumbells
Dips - 4x15 no extra weight
Barbell curls - 2x8-65lbs, 4x5-75lbs, 85lbs
DB curls - 4x16-35 lbs
Reverse curls - 4x8-65lbs
Wrist curls - 4xfailure-45lbs
Ab routine

Wednesday:
Arnolds - 2x8-50lbs, 2x6-55lbs, 2x6-60lbs
Military Press - 2x8-95lbs, 2x8-105lbs
Lat pulls - 4x8-135lbs
Row machine - 4x8-don't remember lbs
Bent over rows - 4x8- " " "
Front/Lateral raises - 4x10-15 lb dumbbells
Upright rows - 4x8 - 95lbs
Ab routine

Friday:
Flat Bench - 2x8-135 & 155lbs, 5x5-165, 170, 175, 175, 185lbs
Decline BP - 5x5-175lbs
Incline DB press - 4x8-145lbs
Tri Extensions - 4x8-machine-140lbs
Nose breakers - 4x8-65lbs
Dips - 4x15 no extra weight
Curlbar curls - 2x8-95lbs, 3x5-105lbs, 2x5-115lbs
DB curls - 4x16 - 35lbs
Reverse Curls - 4x8-65lbs
Wrist curls - 4xfailure
Ab routine

Diet
Breakfast:
1 Cereal bar
1 Granola bar
1 Bowl Instant Oatmeal
1 Protein Shake - 50 gr protein
Milk

Lunch:
Bowl of pasta w/ mixed vegetables
1/2 chicken breast
Bowl of fruit salad
Water

Workout:
Pre-workout - protein/energy bar
Post-workout - Protein shake - 50 gr protein

Dinner:
Steak
Salad
Bread
Milk
Protein shake before bed.

This is what I might have on a typical day. Breakfast stays the same every day. I mix up dinner and lunch some, but the nutritional value doesn't change much. I also take multi-vitamins and creatine pre-workout. I mix up the exercises some...this was last week's workout. I can get 195 up once on bench press, but I'd like to get up to 250 by May. And I want to weigh about 170 by May also. I have a semi-high metabolism, so I'm not sure if I'll be able to get there.

ChinPieceDave667 · 02-02-2007, 12:41 PM

What are your goals? You need to read the stickys on how to diet.

Kane · 02-02-2007, 12:55 PM

Diet: Try and get more protein from 'food'. Stay away from the shakes and bars as your main source.

Goals: 195 1RM to 250 1RM in roughly 4 months is a pretty steep goal. I would shoot for a goal of 225 by May just to be conservative.

Training: Way too much volume. Way too much emphasis on arms and chest. Where's the Lower body work? *edit: I just saw the blurb about lower being worked in, but 5 conscutive days in the gym is even worse than the 3 days you have* Overall its wrong, to put it bluntly, you need to throw that away and take a look at a beginner 3x5 or 5x5 program ie. Mark Rippetoe

TALO · 02-02-2007, 01:21 PM

Eat more protein

Something inbetween breakfast and lunch ( this is a good time for a shake)

Why only half a chicken breast - that's not much protein since you don't eat again until you workout.

Are you mixing your shakes with milk or water ? How long before you workout are you having this shake / bar ? How long after you workout are you having your shake ?

ChinPieceDave667 · 02-02-2007, 03:08 PM

Quote:

Originally Posted by Ross86

I can get 195 up once on bench press, but I'd like to get up to 250 by May. And I want to weigh about 170 by May also. I have a semi-high metabolism, so I'm not sure if I'll be able to get there.

my bad... nevermind

Eric3237 · 02-02-2007, 03:20 PM

Quote:

Goals: 195 1RM to 250 1RM in roughly 4 months is a pretty steep goal. I would shoot for a goal of 225 by May just to be conservative.

I agree. It is theretically possible, if you began the Starting Strength program right now that you could reach a max of 250 by that time. If a whole lot of variables were in place including your training status and doing everything right and I mean everything. Since this isn't a perfect world, however, and there are too many variables you can't predict I'd say 225 is a bit more realistic...maybe.

02-02-2007, 10:20 AM	#1 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,657 Country: Gender:	Workout/Diet..any thoughts? This is where I'm at right now..or where I was last week. I got sick this week and haven't hardly left my apt. I expect I will have lost a little bit of strength and weight from being sick and not eating well or exercising. Please let me know what you think of the diet/workout plan. I'm going to start stretching and working on my lower back..and I hope to eventually incorporate my lower body into the workout on Tue/Thur. This is my own workout that I made up. I've been looking at some of the other training methods, but I haven't decided on anything yet. I'm just not sure that I'm on the right track. I haven't been going up very much in weight. I'm 21, 155lbs, 5'9". Workout Monday: DB press - 2x8-65lbs, 2x5-70lbs, 3x5-75lbs Close-hand BP - 2x6-135, 2x6-140 Tri Extensions - 4x8 - machine - 140lbs Flys - 4x8 - 30lb dumbells Dips - 4x15 no extra weight Barbell curls - 2x8-65lbs, 4x5-75lbs, 85lbs DB curls - 4x16-35 lbs Reverse curls - 4x8-65lbs Wrist curls - 4xfailure-45lbs Ab routine Wednesday: Arnolds - 2x8-50lbs, 2x6-55lbs, 2x6-60lbs Military Press - 2x8-95lbs, 2x8-105lbs Lat pulls - 4x8-135lbs Row machine - 4x8-don't remember lbs Bent over rows - 4x8- " " " Front/Lateral raises - 4x10-15 lb dumbbells Upright rows - 4x8 - 95lbs Ab routine Friday: Flat Bench - 2x8-135 & 155lbs, 5x5-165, 170, 175, 175, 185lbs Decline BP - 5x5-175lbs Incline DB press - 4x8-145lbs Tri Extensions - 4x8-machine-140lbs Nose breakers - 4x8-65lbs Dips - 4x15 no extra weight Curlbar curls - 2x8-95lbs, 3x5-105lbs, 2x5-115lbs DB curls - 4x16 - 35lbs Reverse Curls - 4x8-65lbs Wrist curls - 4xfailure Ab routine Diet Breakfast: 1 Cereal bar 1 Granola bar 1 Bowl Instant Oatmeal 1 Protein Shake - 50 gr protein Milk Lunch: Bowl of pasta w/ mixed vegetables 1/2 chicken breast Bowl of fruit salad Water Workout: Pre-workout - protein/energy bar Post-workout - Protein shake - 50 gr protein Dinner: Steak Salad Bread Milk Protein shake before bed. This is what I might have on a typical day. Breakfast stays the same every day. I mix up dinner and lunch some, but the nutritional value doesn't change much. I also take multi-vitamins and creatine pre-workout. I mix up the exercises some...this was last week's workout. I can get 195 up once on bench press, but I'd like to get up to 250 by May. And I want to weigh about 170 by May also. I have a semi-high metabolism, so I'm not sure if I'll be able to get there. Last edited by Ross86; 02-02-2007 at 10:41 AM.

02-02-2007, 12:41 PM	#2 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,098 Country: Gender:	What are your goals? You need to read the stickys on how to diet.
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

02-02-2007, 12:55 PM	#3 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,401 Country: Gender:	Diet: Try and get more protein from 'food'. Stay away from the shakes and bars as your main source. Goals: 195 1RM to 250 1RM in roughly 4 months is a pretty steep goal. I would shoot for a goal of 225 by May just to be conservative. Training: Way too much volume. Way too much emphasis on arms and chest. Where's the Lower body work? edit: I just saw the blurb about lower being worked in, but 5 conscutive days in the gym is even worse than the 3 days you have Overall its wrong, to put it bluntly, you need to throw that away and take a look at a beginner 3x5 or 5x5 program ie. Mark Rippetoe
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

02-02-2007, 01:21 PM	#4 (permalink)
TALO Rank: Lightweight Experience: 10+ Years Join Date: Sep 2006 Posts: 1,777 Country: Gender:	Eat more protein Something inbetween breakfast and lunch ( this is a good time for a shake) Why only half a chicken breast - that's not much protein since you don't eat again until you workout. Are you mixing your shakes with milk or water ? How long before you workout are you having this shake / bar ? How long after you workout are you having your shake ?
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

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