First, thanks for all the info on the site. Its helped alot in my training so far, but I would like some general advice on my routine. I've been lifting on and off since I was 13 but the is the most serious I've been about it so I want to make sure I'm doing it right.
First off, Stats:
I was 305lb when I started training again about 5 months ago. So I've seen good weight loss so far and I want to keep it up. 250 would be a good weight for me.
I hit the gym 4-5 days a week on my lunch break from work. It seems to be the best time to go for motivation and the gym is less crowded(I go to Gold's and its really crowded before/after work hours). Plus it breaks up the work day. I have a lifting partner that can't go on Monday's and Friday's are sometimes bad for me because I travel.
Elliptical machine for 30-60 Mins, high resistance.
Abs and lower back. I always try different things for this, not to worried about a six pack yet, have a long way to go still.
: Elliptical for 10 mins.
Bench: 185X12, 195X10, 205x8(or till failure)
Incline Dumbell Press: 55x12, 60X10, 65x8
Assisted Dips or Delcine press until failure
Cable Flys: 25x12, 30x10, 35x8
Straight Bar curls: 80x12, 90x10, 100x8
Seated Dumbell curls: 35x12, 40x10, 45x8
Preacher Curls w/ ez bar: 45x12, 55x10, 65x8
Elliptical for 10 mins.
Pull Downs: 160X12, 170X10, 180x8
Seated Pullovers:125x12, 145X10, 1655x8 (machine)
Single Arm compound Row: 115x12, 125x10, 135x8
Reverse Cable Flys: 25x12, 30x10, 35x8
Standing cable extensions: 90x12, 100x10, 110x8
Overhead rope extensions: 60x12, 70x10, 80x8
Skullcrushers w/ ez bar: 45x12, 55x10, 65x8
Elliptical for 10 mins.
Shoulder Press: 140X12, 150X10, 160x8
Inverted Rows: 85x12, 95X10, 105x8
Shrugs: 140x12, 160x10, 180x8
Cable Arm raise: 25x12, 30x10, 35x8
Squats: 155x12, 175x10, 195x8
Leg Press 320x12, 360x10, 410x8 (plus calf press same reps)
Quad Extensions: 180x12, 200x10, 210x8 (machine)
Hamstrings: 150x12, 170x10, 190x8 (machine)
Calfs: 360x12, 380x10, 400x8 (machine)
If I can make it to the gym on Friday I do the same as my Monday routine, Cardio : ( I hate cardio. But I always rest on the weekends. I try to switch up exercises once and while, or change the days around, but thats been my main routine for the last 5 months. I also have been taking a week off every 2 months to make sure I'm fully recovered. I do light cardio that week. Also I do pushups and no weight squats in the mornings and night, everyday right before my first and last meal.
I try to eat VERY healthy, 6 meals a day.
Plain snot oatmeal, glass of V8, sometimes a yogurt(FF and sugar free)
(pre workout nutrition) 1 Whey protein Shake, I've also been trying GNC's Thermo Burst, I take 2 of them here. They seem to help alittle
3- Asap after workout:
a double Whey protein shake
1/2 of my salad with chicken breast or turkey, no dressing. Lots of greens.
Other half of my salad or a protein shake
Meat(chicken, turkey or fish) with veggies.
I drink cold water and green tea all day long. I try to stay away from red meat but once and awhile I have a steak. I don't drink alcohol anymore while im on this diet. I also allow myself some carbs on the weekend, just so I don't go crazy, but its all good carbs and small portions.
OK, well that took awhile to type out. But my main 2 concerns are:
1. Should I be taking more supplements? creatine or something else besides whey? I kinda want to do this naturally and not spend alot of money on supps.
2. I've seen good improvements and gains so far but I'm worried about hitting a plateau. Should I really start switching up my exercises?
Any advice would be greatly appreciated. Thanks