Revised Workout/ Meal Plan
Hey guys and gals,
I took your guys advice and tried to make a program that adapts to my schedule and my goals. Feel free to comment and make suggestions - all is appreciated.
As you can see in my other post, my goals is to gain lean and functional muscle mass, while also toning. Unfortunately i work a job that has weird hours - often working late at night, which definitely makes it tough to abide by a strict meal/ workout plan. Regardless, i have put this program together and plan to follow it for the next 3 full weeks and then assess the effectiveness.
The one main concern i have now is whether or not i can follow this meal plan...it seems kind of boring and doesn't have a lot of variety, but im motivated enough where i think i can make it work. comments?
WORKOUT PROGRAM
**every day I wake up and go for a 30min-1 hour run or bike
Monday
Back
Pullups (wide grip) -- supersetting with calves
Pullups (neutral grip) -- supersetting with calves
Lat pulldown
Cable row
Plate lifts
biceps
21 (barbell lifts)
Preacher curls
Incline curls
Punching head curls
Tuesday
shoulders
Shoulder press
Shrugs
Clean and press
legs (supersetting shoulders and legs)
Leg press
Leg curl
Lunges
Squats
core
Incline crunch
Double crunch
Trevor taught me (superset with leg raises)
Reverse crunch hold (hold to failure then repeat)
Obliques that dylan taught me - legs side to side
Obliques on bosu
Wednesday
cardio - 1-2 hours
Running, biking, swimming etc
Thursday
chest
Bench press
Incline bench press
Pec dec
Cable crossovers
Triceps -- superset core
Tricep pulldown
Tricep pulldown with rope
Dips
Skull crushers
Friday
Back
Pullups (wide grip) -- supersetting with calves
Pullups (neutral grip) -- supersetting with calves
Lat pulldown
Cable row
Plate lifts
Biceps
21 (barbell lifts)
Preacher curls
Incline curls
Punching head curls
Saturday
shoulders
Shoulder press
Shrugs
Clean and press
legs (supersetting shoulders and legs)
Leg press
Leg curl
Lunges
Squats
core
Incline crunch
Double crunch
Trevor taught me (superset with leg raises)
Reverse crunch hold (hold to failure then repeat)
Obliques that dylan taught me - legs side to side
Obliques on bosu
Sunday
chest
Bench press
Incline bench press
Pec dec
Cable crossovers
Triceps -- superset core
Tricep pulldown
Tricep pulldown with rope
Dips
Skull crushers
MEAL PLAN
meal 1 -- after run (11am)
High fiber cereal (ex. Vector, optimum etc) and a multi-vitamin
OR
Oatmeal (½ cup with 1 and ½ cups water) with a little brown sugar and a banana and a multi-vitamin
OR
protein shake (1 scoop whey protein) and a handful of trail mix
OR
3 hard cooked eggs with 2 pieces of whole wheat toast (with butter)
Meal 2 - (1pm)
Protein bar (Gensoy bar - chocolate mint) and an apple/ orange/ banana
OR
yogurt (low fat) and some fruit
Meal 3 (3 pm)
2 lean chicken breasts with a tiny bit of sauce with salad or veggies, 1 cup of brown rice or 2 slices of
whole wheat bread
OR
1 cup of tuna (tiny bit of mayo and relish) and an avocado and salad
Meal 4 (4pm - just before work)
2 handfuls of trail mix and an avocado or piece of fruit
Meal 5 - (6pm - start of shift)
Protein bar (gensoy bar)
meal 6 - (7pm - 9pm)
2 lean chicken breasts with a tiny bit of sauce with salad or veggies, 1 cup of brown rice or 2 slices of
whole wheat bread
OR
1 cup of tuna (tiny bit of mayo and relish) and an avocado and salad
SUPPLEMENTS
wake up - 2 multi vitamins
After workout - whey protein in water (should I have a shake or just in water) and L-Glutamine
With meal - 2 more multi vitamins
30 minutes before bed - 3 ZMA pills
You plan definitely looks
You plan definitely looks good.
A few things to note:
Meal One: I would advise one of these two:
------------------------------------------
protein shake (1 scoop whey protein) and a handful of trail mix (maybe swap with some oats)
OR
3 hard cooked eggs with 2 pieces of whole wheat toast (with butter) (cut the butter replace with almond butter)
------------------------------------------
What time of the day are you doing your weight training? Two more concerns.
1.) I would tapper off your carbs later in the night. 7pm - 9pm meal. If you have to, a very small portion of carbs. How late do you work btw?
2.) The protein bars? What's the nutritional info on those bad boys. Sometimes their loaded with sugar's & carbs. (That's why I ask).
I use water for my shakes when cutting, usually you cut out a lot of dairy when cutting (tends to be high in fat, & loaded with extra calories).
If you need better texture / taste. Throw in a cup of blueberries & some ice then blend it with the water. The blueberries will give you a tad of sugar, witch is okay post workout & their loaded with antioxidants. Full of flavor too if you like blueberries. Banana's also work.
If you have chocolate whey, lol I'm not a fan so I have no suggestions.
Anyways, the program looks great from glance, with or without my tips this program should work awesome for you.
Keep us updated on your progress & good luck with the start,
Justin
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Hey, yeh this program looks
Hey, yeh this program looks really great. Definitely listen to Justin’s advice, he knows his stuff.
Cutting carbs is definitely the way to go to lose weight, but you only want to cut for a month or two maximum, in my opinion. Cutting carbs should be cycled, just like an exercise program. Otherwise, there might be health implications; you don’t want to be dealing with that.
All things considered, it’s a great program!
Enjoy.
n/a
Hey guys, Time for some more
Hey guys,
Time for some more help from the pros...ive been on the plan above for one month exactly and am getting really frustrated. I go to the gym 6 days a week and am doing a tough cardio day on the 7th day - I also throw cardio days in my gym days for added exercise. The one thing i DONT do (according to the above plan) is run in the morning right when i wake up - i occasionally will wake up and run, but for the most part i put my cardio in later in the day. In addition, i have followed my meal plan - i dont necessarily eat at those designated times, but i watch what i eat and have substituted my previous meals for lean proteins and healthy alternatives.
Sooo i guess im looking for your guys' help - im getting super pissed with my results. I've lost 5.5 pounds and have toned quite a bit, but i haven't got the results im looking for. it seems like im putting in tons of hours and hard work yet don't have much to show for it.
whats next? what should i change? what exercises should i add? should i keep plugging away and eventually get results or is there something i can do too make this faster...ive changed my lifestyle through healthy eating, cut the booze, and work out as much as possible, so how can i advance this exercise regime to get me stronger and more toned?
Thanks for the help,
- Jamie.
Hi!, first of all, working
Hi!, first of all, working out 7 days a week is not recommended since you'll burn out your muscles and loose a lot of progress. I recommend to workout super setting 4 days straight alternating muscle groups(Monday to Thursday). Friday rest, Saturday do HIIT circuit. (High intensity interval training) and rest Sunday.
PD: You'll get better, i mean A LOT better results if you want to cut and pack on some lean muscle doing this every time you workout: Before starting your routine, warm up with 10 minutes on the treadmill or wherever you have space to run. run on 60% maximum speed for 5 minutes. Then stop and do 4 sets of all out 20 secs sprints resting maximum 40 secs in between. For the time you finish this warm up your glucose deposits will be down and during your weight workout you'll achieve fat burning a lot faster. But this is important. after you finish you might want to eat something like a banana or something sweet since you'r energy levels will be above the floor and if you spend too much time without eating your body will start eating your muscles. because of the repairing stage, it consumes a lot of calories after workouts that involved high heart rates.
by the way.. the PD was larger than the principal text lol
Hey Jamie, It's really hard
Hey Jamie,
It's really hard to say what things are & aren't working for you. All I can say is if you want to see results a little faster crank up the intensity.
Add another 10-15 pounds to your sets. Run 10-20% faster on the treadmill. Make sure your drenched in sweat by the end of your workout.
Try eating more fibers. A lot of the time when I'm hitting a platue I look at my diet and notice I'm not getting as much green veggies as I should be in my diet. Try eating some broccoli a few times a day.
Keep Grinding man, You should hit up a session with Dylan. He can really pick apart what your doing wrong & what can help speed up the process.
I talk to him about things once a week on tuesdays.
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awesome man - i booked 4
awesome man - i booked 4 sessions with Dylan...ill keep you up to date with the progress.
thanks.
Aw, this was a very nice
Aw, this was a very nice post. In idea I want to put in writing like this additionally taking time and actual effort to make a very good article but what can I say I procrastinate alot and on no account seem to get one thing done.
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