Bodybuilding.net - Bodybuilding Forum

I'll start off with a little bit of history on myself to help you guys understand a little bit more about me. I'm 20 yrs old currently 195 lb 6' tall. All throughout my life I have been very active / competitive up until graduation from high school. I was in football, baseball, and basketball. When I graduated I soon noticed that I would be without activity and decided to take it upon myself to workout 3 days a week. Well, me being almost completely ignorant of how to properly do this I just sort of threw myself in the gym doing random things and mostly focusing on running on the tredmill to try to shed some weight. This worked very good at first then I hit a plateau and seemed like I wasn't getting any progress...so I stopped.

About 2 months went by and I decided to start again only this time 5 days a week and long distance running. Basically a lot of cardio and very minimal lifting. This again dropped the weight I had put on over those 2 months off and about 10 more LB but then again I was stuck at a plateau. I started at 235 after high school and I am now 195. I probably dropped about 10 lb in lean muscle but the rest being fat.

So here I am I did A LOT of reading the past week on this board and through this I have compiled what I believe to be a good nutrition plan and workout regimen. Post your critiques and thoughts please. Don't be overly gentle

Nutrition
Breakfest - 2 whole eggs and 2 egg whites scrambled / or 1 bowl of quaker oatmeal with cinnamon and/or sugar free fat free pancake syrup mixed in.
Lunch - Healthy choice meal or a Turkey Sandwhich on whole grain bread and pretzels or veggies
Pre-workout nutrition - 1 Serving ISOPURE Natures Best Protein powder mixed with 1% milk (switching to skim milk after this gallon is gone)
Post Workout nutrition - 1 Serving ISOPURE Natures Best Protein Powder mixed with 1% milk (switchign to skim milk after this gallon is gone)
Dinner - Grilled Chicken breast (George Foreman Grilled), Fresh Veggies, and Rice
Before Sleep - 1 Serving ISOPURE Natures Best Protein Powder mixed with 1% milk (switchign to skim milk after this gallon is gone)

That is what I did today and I am a college student so depending on my time of class the order in which I eat the above may change slightly, but not too much.

Also if you have any food suggestions let me hear it - I am quite a picky eater but I do need some more variety. Thanks.

I am also trying out a supplement called Anadrox - I've done a little research on it on these forums as well as some scholarly articles and havn't really found A LOT of information, but noticed about a 50% success rate with people having first hand experience. Currently I try to take it about 1 - 2 hrs before I workout (4 tablets). Please suggest if I should continue doing this or try a different time?

Training

Sunday:
REST
Monday:
Quads/Hams
Squats(4 sets)
Leg press (3)
Leg extensions (3)
Dumb bell lunge (3)
Cardio- 25 minutes elliptical
Tuesday:
Chest/Abs
Flat Bench (4)
Incline Dumbell (3)
Hip Flexor (3)
Decline Bench(3)
Cardio- 15 minutes IBUR following THIS setup
Wednesday:
Back/Biceps
Seated Row(3)
Pulldowns (3)
Barbell Row (3)
Hammer Curls (3)
Cardio- 15 minutes IBUR following THIS setup
Thursday:
Shoulders
Seated Press (4)
Dumbell Lateral Raise (3)
Dumbell Seated Real Lateral Raise (3)
Shrugs (3)
Cardio- 15 minutes IBUR following THIS setup
Friday:
Triceps/Abs
Closed Grip Bench (3)
Skullcrushers (3)
Crunch (3)
Twisting Crunch(3)
Cardio- 15 minutes IBUR following THIS setup
Saturday:
REST

Last, but not least, here are some pictures of me - I'm sorry for the crappy quality, I will get better ones and edit this post shortly.





Also - Sorry I don't have measurements right now either I will edit the post when I get some shortly.

Thanks for any and all constructive criticism

I don't have much time right now (getting ready to work out ) but at a glance I'd say that may be a little much on the interval training. I LOVE interval training and I think it's a good choice but 4 times a week on this setup is severely pushing it. And you have another cardio on monday. I think you should prob start out with maybe two intervals and one low intensity steady state.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I forgot to mention in the above post that I was doing 4 -5 miles a day prior to this so the cardioshouldn't be a problem?

at a glance i could take fridays cardio and switch it to 25 minutes cardio like monday - i'm just afraid i wont be doing enough?

No I figured that you were basically switchng from a long duration low intensity type cardio to this interval training. You may be underestimating the effect the high-intensity "cardio" coupled with the weight work may have. You could end up overdoing it pdq.

I'm no expert on cutting but if you want to do a split I think you may be better off with a 4 day split and then 3 cardios on your off days, i.e. two intervals and one steady state, and then you could add if necessary. You're always better off in terms of cardio adding something rather than overdoing it and crashing from the get-go. There's no place to go from there but down, lol.

With the intervals a little goes a long way. A lot further than the long distance running. It will ramp up your metabolism...for up to 38 hours. Yippie!

On the diet have you figured out what your maintenance shoud be and where you are at in terms of calories?

Today i consumed 2050 calories in 6 meals according to a bodybuilding.com tool my maint was around 2700 i believe I couldn't link you right now, when I have more time to look for it again i will

That seems low given your (planned) activity level. Obviously you would have a better idea if you tracked you intake over a week or so. But I'd have thought at least 3500 for maintenance if not more.

3500 for maint? Man that seems awfully high but i guess it isn't that bad if i eat "clean" food ... I need to go grocery shopping again lol

Dont be afraid to eat your eggs and oatmeal in the morning. Get your carbs and protein. I would try and throw at least 1 more real food meal in to get the calories you need. As was stated earlier all that cardio is no good, especially after lifting. I would go with 3 day a week cardio and try and make it on days you don't lift. Or you can try running in the morning and lifting at night depending on how tight your schedule is and what you like to do.

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You're 6' 195lbs and doing intense cardio 5 times a week plus lifting...3500 for maintenance is about right, probably a bit on the low side, but definitely a step in the right direction.

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