evaluate my diet / lifting schedule /

[slip]

here's my background. junior year in highschool (i'm now a frosh at college) i weighed 240. i lost 15 lbs during volleyball / muay thai training in a matter of ~1 month, so my weight was 225, and i stayed 225 til senior year. i was also weight lifting and exercising a lot. oh, and i was taking hydroxycut.

come senior year, i didn't do volleyball and stopped muay thai training because i needed to refocus on school. i was slacking. anyway, i gained back the weight gradually (took about 5 months to get back to 240).

i checked my shit out (April 8), and i'm 242 lbs @ 16% body fat. here's my lifting schedule..

monday : biceps shoulders back traps abs cardio (40 min running )
tuesday : chest triceps traps abs cardio (40 min running)
wednesday : biceps shoulders back traps abs cardio (40 min running)
thursday : chest triceps traps abs cardio (40 min running)
friday through sunday : rest

i'm also cycling no xplode, but not taking any protein, which will later be fixed. i'm keeping data on my weight at the start and end of each day. i will purchase protein this up and coming monday.

my diet consists of cereal / cereal bars in the morning, a turkey sandwich for a snack, chicken sandwich for lunch, and then turkey sandwich for dinner. my sandwich... the bread is white bread, the meat is deli from jewel, and i put light miracle whip on the sandwich.

i also have smoked ham precuts, so occassionally i'll eat that instead of turkey. and i have what's called "superfood" from biotest, which i mix with milk and sometimes with my noxplode.

anyway, please evaluate my diet / workout.



UPDATE
okay so i just bought protein, lettuce, chicken breast, steak, and beef. i'm going to grill all the meats using my george foreman grill, and cut them up, put lettuce and white rice in tupperware, and throw the meats in. i also bought cantelope and seedless watermelon for my fruit servings. (spent about 96 dollars)

okay so here's my workout routine

monday /wednesday (biceps, shoulders, back, traps)

standing curls
15lbs on each side ... 10, 12, and 14 reps
sitting curls
15lbs on each side ... 10, 12, and 14 reps
hammer curls
20lb free weights ... 10, 12, and 14 reps
row
75lbs ... 12, 14, and 16 reps
lat pulldown
75lbs ... 12, 14, and 16 reps
lat pulldown using the row handles
75lbs ... 12, 14, and 16 reps
military press
60lbs ... 10, 12, and 14 reps
this shoulder raising workout... i think they're called exlploders? (sitting down, leaning forward with your forearms parallel to the floor, and then raising your arms to make your inner biceps parallel to the floor)
60lbs ... 10, 12, and 14 reps
pull ups using outside grip
3, 3, 5
pull ups using inside grip
4, 4, 4
shoulder shrugs
45lb free weights ... 15, 15, and 15 reps

tuesday / thursday (chest, triceps, traps)

flat bench press (outer grip)
135lbs ... 10, 12, and 14 reps
flat bench press (inner grip)
85lbs ... 10, 12, and 14 reps
incline bench press
135lbs ... 8, 10, and 12 reps
decline bench press
70lbs ... 10, 12, and 14 reps
decline bench press
30lb free weights ... 12, 12, and 12 reps
butterfly (machine)
40 lbs ... 12, 12, and 12 reps
standing tricep push down with rope
42.5lbs ... 10, 12, and 14 reps
standing tricep push down with bar
50lbs ... 10, 12, and 14 reps
tricep push out (on knees with head down and pushing rope forward)
50lbs ... 10, 12, and 14 reps

ab work out (i do this when i get home)

situps
20
scissors
14
supermans
14
left ankle on right knee and twist
15
right ankle on left knee and twist
15
bridge
hold for 45 seconds
jackhammers on ab lounge
20, 20 and 20 reps

running

run 1 mile everyday on the track (13 laps) (my fastest time was junior year at 7:09; takes about 7:45-8:15 min now)
elliptical
30 min at a constant ~186 strides

let me know what i can do to improve. thanks!

[linkrjh]

Well, lol@the no leg lifts and the 40 minutes of running every day. That's a very inefficient method of running for any goal I could think of.

Also lol@the eating the same stuff all day every day. For diet just try and eat healthy and count your macronutrients. You have like no fruit/veggies, no healthy fats, and cereal/white bread as your own form of carbohydrate...that just doesn't sound healthy.

I suggest looking at other threads for another, more effective, weight training routine and alternating it with running on separate days. For the running if you're going to do the same running time every day at least change the cadence of run. There are a multitude of running books/programs out there you could pick up and take a look at if you are actually interested in being successful in that.

As for your diet...I'd say above all eat more vegetables. Your sources of vitamins and minerals seems entirely from supplements.

[slip]

thanks for your input, link!
the running is merely to get my heart rate up, and also as a means to kinda cut some fat and whatnot. i run on the elliptical and keep at about ~180 strides per minute for 40 minutes.
and not to sound kinda dick, but my calves and thighs are pretty big already, so i don't like to work them out. after i run, i usually do 100 jumps on the jump rope and then start lifting.

as for the diet, i'm not sure if you know what superfood is, but apparently it's like a bunch of healthy shit crammed in one. . it's on t-nation ... look it up and tell me what you think.

as for veggies, i guess i should incorporate a salad or two every week. it just takes so damn long to make, so i don't make it, which is why i'm making only the sandwiches. lol.

thanks for the quick response, and please let me know if there's anything else! i'll be checking out the other weight training routines... thanks!

[mr popular]

you lazy piece of crap

[Phil D]

lolol upper body heroes!

[slip]

wow you guys are fucking dicks.
i asked for help not fucking idiotic responses.
fuck this forum. you guys are worthless.

[linkrjh]

wow you guys are fucking dicks.
i asked for help not fucking idiotic responses.
fuck this forum. you guys are worthless.

:sad::sad:

[DarkXacreD]

wow you guys are fucking dicks.
i asked for help not fucking idiotic responses.
fuck this forum. you guys are worthless.

Wow. What a douche.

[Papa shades]

wow you guys are fucking dicks.
i asked for help not fucking idiotic responses.
fuck this forum. you guys are worthless.

Basically your diet is horrible and you don't train legs and you appear to run way too much.

Happy?

[Phil D]

and also i seriously doubt your 16% bf at 242, your just a fatty who doesnt train his legs.

[shengoikee]

there is something called self motivation (and intelligence...) you know?

[jan]

wow you guys are fucking dicks.
i asked for help not fucking idiotic responses.
fuck this forum. you guys are worthless.

I'm sorry, but your routine and... well, everything else is what's worthless.

First of all: Post your routine. "Triceps, biceps, shoulders and traps" doesn't equal a training routine. That's just naming the target musculature.

Second, based on how you seem to train, I can safely assume that you do neither of these: Squats, deadlifts, romanian deads, chin-ups or rows.

Start doing them, unless you want to waste your time in the gym and get hardly any bodily response from working out.

Third: If you want to lose weight, do regular cardio and keep a steady diet with a slight calorie deficit (a few hundred kcals).

Fourth: When you enter an acrobatics-based forum and go "I don't train my legs, but I jog a lot lolzolzolz", you should assume that you'd get bashed for it. No leg-training is like training without eating enough: Stupid.
I'm pretty sure you don't want to train your legs simply because squatting and deadlifting is "too harsh". They're heavy exercises, but believe me: You'll receive more than you've given. Squatting and deadlifting will "put on more mass" than any other exercises, basically.

Now, post a good and detailed routine, and you'll get better replies. Being a weekend warrior is for people who only train to lighten their consciousness, because they're out drinking 4 times a week. This is a bad category to be in.

[slip]

lol. phil.
my calves are bigger than your face.

link, i didn't mean to offend you. you actually helped. <3

and papa shades, thanks. that came off a little too blunt. if you could offer a little more in depth criticism that'd be swell.

jan, that was the kind of help i was expecting, and i thank you for it. and i guess you're right for the most part. i should have expected to get bashed for saying that. but i wish help was also offered by those that bashed instead of just trying to be an internet thug. oh and btw, i do chinups when i do my biceps / back etc workout. i guess it should be helpful to post my routine.

i just wanted some help, not worthless responses.

also... i've re-evaluated my diet.

it's pretty much the same thing everyday... grilled chicken breast, white rice, lettuce, and steak. i also eat cereal/oatmeal for breakfast and take it with a protein shake. then i go to school and when i come back, i take noxplode and hit the gym.

i'll post a more detailed workout routine after i go today... i mix it up a lot and really have no set routine, but i'm usually doing the same exercises.

and guys, i'd like to apologize for my actions. it was uncalled for. i just got really pissed off because i got no help on a training forum. that is all.

[jan]

I gave you help, now follow up.

[slip]

okay jan! posted and edited first post...
it has my workout routine and a little extra info.

[shengoikee]

lol. phil.
my calves are bigger than your face.

you're incredibly gay

[Skippy]

I don't personally think your work out is very good, it seems too unorganised and not very well thought or planned out. Or rephrased, well thought out, but not enough knowledge gone into it.

How tall are you also? you make your 200+ lbs weight seem like you're mostly muscle in your post, so I'm a bit surprised you're not lifting heavier than you are, I mean 15lb curls is like yano, not really worth it haha.

What are your aims? do you want to get stronger mainly? gain mass mainly? lose weight mainly?

[compleks]

i'll post a more detailed workout routine after i go today... i mix it up a lot and really have no set routine, but i'm usually doing the same exercises.
Sit down and write out a specific routine. Then follow it for atleast 2 months before you even consider changing things. Make sure you plan exactly how you intend to progress (there are many methods), but simply adding a small amount of weight each week will probably be sufficient.

Also, keep a detailed training log so that you can track your progress.

[slip]

you're incredibly gay
cool.


How tall are you also? you make your 200+ lbs weight seem like you're mostly muscle in your post, so I'm a bit surprised you're not lifting heavier than you are, I mean 15lb curls is like yano, not really worth it haha.

What are your aims? do you want to get stronger mainly? gain mass mainly? lose weight mainly?
15 lbs + bar obviously, so like 55 lbs altogether? i'm 5'11. i'm not shooting to gain mass, i'm shooting to lose more body fat and tone. as you can see, what i'm doing is i'm keeping the same weight but increasing reps... and after every other week i'll add on another 5 or 10 lbs... but it's only been my 4th day lifting i think?

Sit down and write out a specific routine. Then follow it for atleast 2 months before you even consider changing things. Make sure you plan exactly how you intend to progress (there are many methods), but simply adding a small amount of weight each week will probably be sufficient.

Also, keep a detailed training log so that you can track your progress.
compleks, check the first page. that's pretty much my workout. what do you think i should add / take out? everyday i'm checking my weight, and when i first started, i was like 247 or whatever. but when i wake up and at the end of the day i'm usually 239 when i wake up and 241 when i go to sleep.

thanks for everyone that's helping!!! :smile:

[Skippy]

Your bar by itself weights 40lbs? where the hell did you buy this bar?

[Rahf]

Your bar by itself weights 40lbs? where the hell did you buy this bar?

Barbells normally weigh in the ranges of 45 pounds/20 kilograms/~3,2 stones.

To utter the word tone is a bloody sacrilege and blasphemous in this forum.

I'm curious, what is your "score" in the big three lifts? Deadlift, squat and bench press that is.

[rock_____ten]

slip - write all weights as the total weight of all plates plus the bar.

[Skippy]

Barbells normally weigh in the ranges of 45 pounds/20 kilograms/~3,2 stones.



Seriously? I guess my barbell isn't as heavy duty as most then :] I don't think mine weighs anywhere near 40lbs haha

[rock_____ten]

Rahf's talking about olympic bars, skippy. Shitty standard bars will be a lot less, for example I have a 5ft standard bar that's about 10lbs

[DarkXacreD]

I don't get it. Why don't you have any leg exercises? And how/why are you running that much?

Sorry in advance if someone already went over this.

[jan]

okay so here's my workout routine

monday /wednesday (biceps, shoulders, back, traps)

standing curls
15lbs on each side ... 10, 12, and 14 reps
sitting curls
15lbs on each side ... 10, 12, and 14 reps
hammer curls
20lb free weights ... 10, 12, and 14 reps
row
75lbs ... 12, 14, and 16 reps
lat pulldown
75lbs ... 12, 14, and 16 reps
lat pulldown using the row handles
75lbs ... 12, 14, and 16 reps
military press
60lbs ... 10, 12, and 14 reps
this shoulder raising workout... i think they're called exlploders? (sitting down, leaning forward with your forearms parallel to the floor, and then raising your arms to make your inner biceps parallel to the floor)
60lbs ... 10, 12, and 14 reps
pull ups using outside grip
3, 3, 5
pull ups using inside grip
4, 4, 4
shoulder shrugs
45lb free weights ... 15, 15, and 15 reps

tuesday / thursday (chest, triceps, traps)

flat bench press (outer grip)
135lbs ... 10, 12, and 14 reps
flat bench press (inner grip)
85lbs ... 10, 12, and 14 reps
incline bench press
135lbs ... 8, 10, and 12 reps
decline bench press
70lbs ... 10, 12, and 14 reps
decline bench press
30lb free weights ... 12, 12, and 12 reps
butterfly (machine)
40 lbs ... 12, 12, and 12 reps
standing tricep push down with rope
42.5lbs ... 10, 12, and 14 reps
standing tricep push down with bar
50lbs ... 10, 12, and 14 reps
tricep push out (on knees with head down and pushing rope forward)
50lbs ... 10, 12, and 14 reps

ab work out (i do this when i get home)

situps
20
scissors
14
supermans
14
left ankle on right knee and twist
15
right ankle on left knee and twist
15
bridge
hold for 45 seconds
jackhammers on ab lounge
20, 20 and 20 reps

running

run 1 mile everyday on the track (13 laps) (my fastest time was junior year at 7:09; takes about 7:45-8:15 min now)
elliptical
30 min at a constant ~186 strides

let me know what i can do to improve. thanks!


Okay, dude: WAY too much isolation. You could basically do all of that AND more with these 5 exercises:

Deadlifts, chin-ups, dips, bench, rows.


Look at it this way:

Bicep curls trains your biceps, period.
Chin-ups works your biceps, lats, lower arms and some musculature in your back I can't remember the name of.

Sit-ups works your abs, period.
Deadlifts works your abs, hams, quads, lower arms, traps, back, calves and biceps (somewhat).

Why would you choose the shitty exercise?

Basically, screw all the isolation and add compound lifts. Your schedule is filled to the brim with "pussy-exercises" that are done by everyone because they don't like to actually work out properly.

Also, the lack of leg exercises is horrible. Re-do the entire thing, but read up on www.t-nation.com and www.bodybuilding.com for some basic information about compound lifts and how to construct a proper schedule. Yours is horribly sub-par.

I can show you my 3-day schedule, for comparison:

Monday
Squat 5x5
Bench 5x5
Standing rows 5x5
Side raises 4x8
One-legged hyperextensions 2x8
Seated pulldowns 3x8

Wednesday
Deadlift 4x5
Military / incline press 4x5
Power clean 4x5
Chin-ups 3x10
Front raises 2x8
Back raises 2x8

Friday
Squat 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
Rows 4x5, 1x3, 1x8
3x6-8 dips
3x8 bicep curls
3x8 tricep extensions


That's my routine. Notice how compound-heavy it is? It's a basic weightlifting routine, and it works well.

Notice how little arm-work I'm doing. I can still benchpress 290 lbs, do 8 reps of dips with two 45 plates after a bench-heavy workout etc...

Basically: All your isolation work is useless. Construct a new one, and add the obvious exercises: Squats, deads, dips, benchpress (incline and/or normal), rows and chin-ups.

... actually, knowing how you look like and how long you've trained would've been nice. Regardless, doing compound lifts will grant better results overall than all those isolation exercises, no matter if you're overweight or not. If anything, compound lifts will make you even lose a little bit weight.

[Skippy]

I heavily agree with Jans post, isolation exercises are only really good if you're more wanting to gain mass and keep good proportion, i.e if one day you noticed your biceps were lacking in proportion to other areas then isolation exercises would help that.

Ideally, work outs that work more than one body part are a way to go, they tend to increase strength and mass overall better and in a more balanced way.

[jan]

Yes, the only reason why I do dumbell curls, flyes and tricep extensions, is because those are my main weak points.

Hell, pict0rez:

Stereotypical upper-body Jan-pic, posted 1000 times before:

http://i33.photobucket.com/albums/d61/jan_1080/Photo-0138.jpg

Jan-quads:

http://i33.photobucket.com/albums/d61/jan_1080/023240.jpg

http://i33.photobucket.com/albums/d61/jan_1080/023509.jpg


I'm satisfied, and I never do any isolation, hahah.

[Skippy]

Jan have you always done that routine but just added weight on over time?

[jan]

No, I've been into LOAAAAADS of routines. That one has been used the last 4-ish months.

[short gorilla]

I'm straight as a fucking arrow except where pictures of Jan are concerned.

[jan]

Hahaha, thanks man:P