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Routine and diet review - Any input deeply appreciated!

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MyFitnessChallenge
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Routine and diet review - Any input deeply appreciated! - 19 November 2009 09:52
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Hey guys
 
Although everything (sofar) has been going very well I am a little uneasy about how things are going to continue.
 
I am wondering if anyone is kind enough to lead me in the right direction before I look at the route of paying for a dietition, PT etc.
 
I am not 100% that my diet is right for what im looking to achieve. Any input and/or feedback is hugly appreciated.
 
The constraints on my day are as follows:
 
Monday and Tuesday, Thursday and Friday: Wake at 5am, Gym by 6:30, Work 8:30, Gym 6pm, Bed 10pm
 
Wednesday: Wake 6:30am, Work 8:30, Bed 10PM
 
Saturday and Sunday: Wake 7am, Gym anytime, bed 12am/10pm
 
 
I am not worried about cheat days, I am more than happy to eat clean food only. I find that protien shakes/bars and cottage cheese are more than sufficient for "treats".
 
I dont drink anymore and have given up smoking. I can spare upto 2 hours at the gym each session, and a little more at weekends if needed.
 
My goals are to loose fat and build muscle. I dont mind loosing the fat then building the muscle, i am also just as happy to turn this current fat stockpile into muscle if thats possible.
 
I want to be proportional and have a muscular look, I am not worried about size or weight as long as its proportional and has some sort of use :)    
 
My current stats are:
Height: 5,10
Weight: 355lb (ish, its shockingly hard to find scales that will give me a readout, and somewhat disheartening).
Age: 22
I am male.
 
I have trouble doing much more than 20/30mins cardio in one session, or 10mins on one machine without a rest. I can pull 15mins on a rowing machine at most.
 
I have been mixing weights and cardio every session at the gym, current workout tends to be Warmup - Cardio - Weights - Warmdown.
 
I am not allergic to any supplements or foods. Quite enjoy the taste of whey powder and I am in this for the long haul.                                                                                                                        
 
Money is not a huge issue, I can afford upto £50 per week on food. Whey etc ontop. It takes me approximatly 45Mins to geto the Gym from home and 12Mins from work in the evening.
 
Once again, thank you so very much for any input!
  Day 21 of not smoking. 3 Weeks!
ian1969uk
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Re:Routine and diet review - Any input deeply appreciated! - 19 November 2009 22:29
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Just me again!

If you want my honest opinion, I think that schedule screams burnout. You will be doing little else but working, working out or sleeping.

Remember, this is best done as a lifelong lifestyle change, something you can do for ever! Can you keep that pace up forever? I certainly couldn't!

Given your high starting weight, you will lose weight easily enough by starting out with cardio and weights on alternating days. If you risk doing too much too soon you will wear yourself out at best, and injure yourself at worst.

As you get fitter and the weight becomes harder to lose, then you will probably have to increase the level of exercise to maintain the momentum. However, by that time your body will be used to the activity and able to take the increase.

Your attitude is commendable but I think you are trying to run before you can walk. Just take it one step at a time and I guarantee that the results will come.

If you REALLY want to start out with two trips to the gym each day, then use one trip for cardio and one for weights. Don't try and do everything every session!
UKMAN
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Re:Routine and diet review - Any input deeply appreciated! - 19 November 2009 22:35
IM GETTING A BIT SCARED 1, im sure you guys can work out a routine ! nice pic
chrisellison
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Re:Routine and diet review - Any input deeply appreciated! - 19 November 2009 23:04
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Eat this :-

For a 200lb man:

MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites

Train like this:-

Monday Shoulders&Triceps
Smith Machine Shoulder Press 4 12,10,8,6
Dumbbell Lateral Raise 4 12,10,8,6
Dumbbell Reverse Fly 4 12,10,8,6
Dumbbell Shrugs 4 12,10,8,6
Lying Tricep Extension 3 10,8,6
One Arm Cable Extension 3 10,8,6
One Arm Dumbbell Extension 3 10,8,6

Tuesday - Back
Wide Grip Pull Up 4 12,10,8,6
Close Grip Pull Down 4 12,10,8,6
One Arm Dumbbell Row 4 12,10,8,6
Bent Over Barbell Row 4 12,10,8,6

Wednesday - Rest Day

Thursday - Chest and Biceps
Incline Dumbbell Bench Press 4 12,10,8,6
Barbell Bench Press 4 12,10,8,6
Incline Dumbbell Flys 4 12,10,8,6
Cable Crossovers 4 12,10,8,6
Incline Dumbbell Curl 3 10,8,6
Preacher Curl 3 10,8,6
Standing Hammer Curl 3 10,8,6

Friday - Legs
Squat 4 12,10,8,6
45 Degree Leg Press 4 12,10,8,6
Leg Extension 4 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6
Seated calf Raise 3 10,8,8
Standing Calf Raise 3 15,12,10

Saturday and Sunday - Rest Days

Cardio 45 mins fasted cardio 5xwk

Sorted!!!





<message edited by chrisellison on 19 November 2009 23:08>
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ian1969uk
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Re:Routine and diet review - Any input deeply appreciated! - 19 November 2009 23:18

Did you actually have anything useful to add?

UKMAN


IM GETTING A BIT SCARED 1, im sure you guys can work out a routine ! nice pic


UKMAN
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Re:Routine and diet review - Any input deeply appreciated! - 19 November 2009 23:47
Sorry man ! bit scary ! sweet dreams
ian1969uk
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Re:Routine and diet review - Any input deeply appreciated! - 19 November 2009 23:48

You've lost me, but nevermind.

UKMAN


Sorry man ! bit scary ! sweet dreams


UKMAN
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Re:Routine and diet review - Any input deeply appreciated! - 19 November 2009 23:51
Im going to have nightmares !
ian1969uk
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Re:Routine and diet review - Any input deeply appreciated! - 19 November 2009 23:57
So you should, must be scary to be such an idiot!!
MyFitnessChallenge
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Re:Routine and diet review - Any input deeply appreciated! - 20 November 2009 07:43
Wow thanks for the input guys, it is whole heartedly appreciated.

I am absolutly shattered so I can quite argree about overdoing it hehe.

Just out of interest, how do you mix peanut butter into a shake? i have enough trouble getting it lump free with just the powder.
  Day 21 of not smoking. 3 Weeks!
chrisellison
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Re:Routine and diet review - Any input deeply appreciated! - 21 November 2009 22:00
I personally think yr doin way to much to early and it could result in you burning out and giving up. Rome wasn't built in a day.

That diet and training routine is what I'm currently doing after having a year off the gym due to family commitments. I am gaining muscle and loosing inches from my waist rather easily and its going great.

I use a hand blender to mix the peanut butter into my shakes. They're also great for mixing oats in.

Good going on the not smoking bud... keep it up.

Chris
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essex_chris
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Re:Routine and diet review - Any input deeply appreciated! - 21 November 2009 23:11
You'll be suprised how your cardio ability and stamina will increase over the weeks. I'm a 20stone fat knacker but i can manage over an hour at a sensible pace and heart rate having started off unable to manage more than 5 mins on a cross trainer from soreness in my quads.

If you can just add 30seconds a session with 3-4 sessions a week within a matter of months you'll be up to an hour.

Keep it up
Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak
MyFitnessChallenge
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Re:Routine and diet review - Any input deeply appreciated! - 21 November 2009 23:41
Thanks for the feedback guys.

Ive been out of action for 2 days due to dehydration (only twigged what it was and why i felt so rough today) so it may be another day or so before i get back down the gym. Its put bit of a scare in me, wont be neglecting my water intake again!
  Day 21 of not smoking. 3 Weeks!
odyysey
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Re:Routine and diet review - Any input deeply appreciated! - 22 November 2009 10:00
As stated above mate you've shot out of the blocks to quickly! I commend your focus and dedication to it but it's a long road to a lean physique and it gotta be a lifestyle change.

Get the basics right first, eg your water intake ;) , and look for small consistant drops in weight. There is also no need to be to harsh on your body while your carrying a lot of fat, a healthy diet and cardio will shift a lot of bodyfat in a reasonable timescale for now. When you start to get much leaner a few months down the line then you can unleash the low/no carb days, almost no rest weight sessions and long cardio stints!
I'm here to attain not maintain

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