Go Back   Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Workout/Diet..any thoughts?



Reply
 
Thread Tools Display Modes
  #1  
Old 02-02-2007, 10:20 AM
Ross86's Avatar
Ross86 Ross86 is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: NC
Posts: 3,268
Send a message via AIM to Ross86
Default 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.
Reply With Quote
  #2  
Old 02-02-2007, 12:41 PM
ChinPieceDave667's Avatar
ChinPieceDave667 ChinPieceDave667 is offline
Rank: Middleweight
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Default

What are your goals? You need to read the stickys on how to diet.
Reply With Quote
  #3  
Old 02-02-2007, 12:55 PM
Kane's Avatar
Kane Kane is offline
Rank: Middleweight
 
Join Date: Nov 2005
Posts: 2,238
Default

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
__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #4  
Old 02-02-2007, 01:21 PM
TALO's Avatar
TALO TALO is offline
Rank: Light Heavyweight
 
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
Default

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 ?
__________________
Cheap and good bulk supplements from Canada Protein
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #5  
Old 02-02-2007, 03:08 PM
ChinPieceDave667's Avatar
ChinPieceDave667 ChinPieceDave667 is offline
Rank: Middleweight
 
Join Date: Apr 2005
Location: 7th layer.. or DC.
Posts: 2,329
Default

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
Reply With Quote
  #6  
Old 02-02-2007, 03:20 PM
EricT EricT is offline
Rank: Heavyweight
 
Join Date: Jul 2005
Posts: 6,314
Default

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.
__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


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

  Bodybuilding.net - Bodybuilding Forum > Main Forums > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 09:44 PM.


Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2024, vBulletin Solutions Inc.