Me now and plans.

[aboa]

After a while of being part of this site and getting great advice from many people here I hesitantly decided to post pictures, this is the first time doing it and is the only picture of me on the web.


3.28.09
- Left side... right arm is bigger/toner then the left.
3.28.09

3.28.09

I worked out a daily diet and weekly workout and i'll try to be as detialed as possible. I also get a lot of excirses with current job (lifting 30-125 lbs). workout week plan is 2 days on and 1 day off with a lot more cardio than I use to do with workouts. Before every workout i'll have a protein shake 30 mins before. every workout will consist of a warm up of 10-15 burpees and stretchs of the muscles aporprite of that day. Also i haven't been the healthiest eater, at most i'll only eat 2 meals a day and eat fast foods, there was a period where i was eating a lot of it and i gained a lot weight... I no longer eat fast food and rarly eat out, same with pop... it got so bad to the point i was drinking a can 3 times a day... I had cut it to one and now going to have non also going to start drinking water a lot more, there was time where i wouldn't drink water for 2 days and i now going to keep track of what i eat and how much.
I also am looking to replace most of the fat with muscle mass. I am trying to stay away from machines and cables as much as possible... only if i need to work up to free weights (e.g. Back)

Age; 19 weight; 121 (lost 4lbs since i joined the site mostly through changing eating habit, haven't been taking it searious till now). hieght; 5'11 ; ?

main goal is to lose lots of weight and getting a nice lean body but most importantly to keep and maintain a very healthy life style. also clearing up many of stretch marks and acne up.

Workout plan;
*each work out while be 2-3 sets of 6-8 reps and i'll be lifting heavy*

Monday - Back/Shoulders/Abs;

Back; (can't do pull ups very well so i'll be doing pull downs to work way up to doing pull ups).
1. Wide grip rear pulldowns
2. Wide grip pull ups
3.reverse grip pulldowns

Lower back;
1. Barbbell stiff leg deadlifts
2. Dumbbell rows
3. Dumbbell stiff leg deadlifts?

MId back;
1. T bar rows
2. Single arm dumbbell rows
3. Barbell reverse rows

Front deltoid;
1. Barbell deltoid raises
2. Dumbbell over head raises
3. Incline dumbbell raises

Mid deltoid;
1. Dumbbell lateral raises
2. Dumbbrell standing presses
3. Barbell upright rows

Rear deltoids;
1. Bent over raises
2. Lying rear deltoid raises
3. Standing barbell press behind head

Lower abs;
1. Bent knee hip raises
2. Parallel bar knee raises
3. Flutter kicks

Mid/Upper abs;
1. Butt raises
2. Straight arm chrunches
3. Sit ups

Oblique abs;
1. Flutter kick crunches
2. Fingers to heel touchers

Tuesday - Chest/Biceps/Triceps (May need reworking)

Upper chest;
1. Incline supinating dumbbell flyers
2. Hammer incline dumbbell press
3. Barbell bench press

Mid chest;
1. Barbell bench press/Smith machine bench press
2. Wide grip bench press
3. Close grip bench press

Lower chest;
1. Decline Barbell bench press
2. Decline dumbbell flyers
3. Wide grip decline bench press

Barbell Biceps;
1. Barbell or ez bar curls
2. Wide grip barbell ez bar curls
3. CLose grip barbell or ez bar curls

Dumbell Biceps; (left arm 1 set extra)
1. Hammer dumbbell curls
2. Alternating dumbbell curls
3. Incline dumbbell hammer curls
4. Concentratoin Zottman dumbbell curls or concentration curls and standing zottman curls

Cable curls;
1. Single arm cable curls - 1 set left arm only

(Be working up to do Chin ups)

Triceps;
1. Dips
2. Lying barbell press to chin
3. Lying presses
4. Seated two dumbbell extensions
5. Seated dumbbell extenstions

Wendsday - Rest or Kickboxing (unofficial about kickboxing)

Thursday - Legs/Traps/Abs

Calf;
1. Barbell calf raises
2. Rocking barbell calf raises
3. Barbell seated calf raises

Quadriceps;
1. Barbell or Smith machine squats
2. Front barbell squats
3. Wide barbell squats

Hamstring;
1. Dumbbell lunges
2. Barbell deadlifts
3. Barbell stiff deadlifts

Traps;
1. Dumbbell shrugs
2. Dumbbell upright rows

Lower abs;
1. Bent knee hip raises
2. Decline crunches
3. Parallel knee raises

Mid/upper abs;
1. Cable crunches
2. Straight arm crunches
3. Fingers to toes crunches
4. ab crunches

Oblique abs;
1. Elbow to knee
2. Lying side crunches
3. Lying side leg raises

Friday - Chest/Forearms/Traps/HIIT;

Upper chest;
1.Decline push ups

Mid chest;
1. Push ups
2. narrow grip push ups

Lower chest;
1. Excercise ball push ups

Forearm;
1. Seated palms up barbell wrist curls
2. Seated palms down barbell wrist curls
3. Dumbbell wrist flippers

Traps;
1. Dumbbell shrugs
2. Dumbbell upright rows

2 20 mins sets of HIIT with 5 mins rest between. (During the rest do some crunches)

sat - rest
sun - rest

Additional info;
Isolating left arm may only last 1- 1 1/2 months.
Every work out ends with palms up and down forearm curls and a 5 - 10 min jog.
30 min jogging on off days.
I also had to take in consideration that i don't have a work out buddy.
Every morning I start the day with some crunches, push ups and dumbbell hammer curls along with a 30min jog after a peice of fruit and before breakfest.
I had plan to do this without supplements and be natrual but i have just recently considered takeing some suplments to increase weight loss and other benifits that come from some of the supplements.
Plans to make a week 2 work out plan.

Daily diet;


Breakfest; 1 pill of fish oil and flax seed oil?, 2-3 eggs omelete with cheese and 2 toas with jam and a glass of milk

snack 1; some kind of fruit and a cheese stick

lunch; water packed tuna or chicken salad or Fish and veggies cooked with oliv oil or turkey sandwich with mustard (was trying to stay away from carbs)

snack 2; protein shake.

*workout*

Dinner; fish or chicken with veggies or something high in carbs (because i go to work shortly which involes a lot of lifting)

I also use to get a PWO meal such as a power bar but i am no longer going to do that. also use to drink Sobe life water, going to only drink water for now on.

I'll be takeing pictures of self by the month and be posting them on profile to see if i am makeing any results, for those who are intersted i can also post them on to this thread but i will not be taking pictures for this month. I am open to any comments and please let me know if i had left anything out.

Total weight lost to date; 5lbs

[PandorasVise]

I look forward to watching your progress!

[syntheticocean]

That cant be right. You said 121 lbs and 5'11". I'm 5'10" and 155 and I look like a twig.

Looks like you've got a pretty well thought out plan there. Good luck!

[clare_1]

Could be kg's.

Good look with your goals. I also will be wishing you the best and look forward to progress reports.

[cassiegose]

Hi there,

Congrats on taking the steps to develop a healthier lifestyle!!!

On your weights... how many sets/reps of each exercise are you doing? That seems like an awful lot to be doing in one workout. When I do weights I usually pick 6-7 different exercises and give them 100% effort. Have you considered sticking to compound exercises (squats, lunges, deadlifts, pull ups, pushups, bench press, military press, dips, rows)? These exercises work more than one muscle group at a time so you can get the most out of your workout. I also wouldn't waste much time on abs. If youre using heavy weights, your abs should get a pretty good workout just doing the above exercises.

For your diet...

For breakfast what about 1 egg and 3-4 eggwhite omelete with fat free cheese and 2 toast with peanut butter and fat free milk.

For meal two, you could switch to low fat cheese sticks and have two instead of just one for a bit more protein. Also I would add some nuts or other healthy fat to that meal.

Lunch looks good!

For the meal after lunch you could have a couple of whole wheat crackers with perhaps a bit of lunch meat and a few nuts, then have the protein shake immediately after or during the workout.

Dinner looks good. You could have the fish/chicken, veggies AND some kind of carb with it for a more complete meal. Whole wheat pasta/couscous/bread, quinoa, barley, sweet potatoes, and brown rice are all great options.

You might also throw in another meal 2-3 hours after dinner if you're still up and about.


You seem very motivated and I'm sure you are going to be seeing some huge improvements in the weeks/months to come! Good luck and great job so far!

Cassie

[swanso5]

simply an awful program to be honest

search the waterbury method and do that

[aboa]

Thank you all for your comments, and i just wanted to add that i am now posting total weight lost to date at the very end of first post.

Thank cassie and i'll be working on diet a bit more... everything is still a working process, i do agree it is a bit much and i am working on it more, i thought about it a bit and I am reworking a plan for compound exercise. a few comments on the thinks you said about diet, i'm not a huge fan of nuts or peanut butter. I also try getting more full eggs for its benefits, as for the cholesterol i'll be running a lot more and taking supplements to help out with that. as for after dinner i am usually up after for about 5-7 hours more and i originally had a power bar about 4-5 hours after dinner and work but recently stopped that. Again thank you very much, i really enjoy your comments and are always a huge help and i'll take much of your advice into consideration.

Thank you swanso. Like i said above still working it out but so far it is working for me. I did look up the method and i like some of it.

*each work out while be 2-3 sets of 6-8 reps and i'll be lifting heavy*

[cassiegose]

Hi again,

I would definitely stay away from the light weight and high reps... this will build endurance but will do little for building muscle and burning fat. In order to lose the most fat, you want to lift heavy and build some muscle... which will in turn speed up your metabolism and force your body to use its fat stores for energy (as long as you're eating a sensible diet). Lifting light weights really won't help to tone as you actually have to lose the fat on top of your muscles in order for them to look toned. As I said... heavy weights are the key for this. Sooo... i really would do no more than 10 reps at a time. I actually vary workout sometimes doing 3 sets of 10, or 4 sets of 6-8. However you do it, the weight should be heavy enough that you are struggling to push it up on the last rep.

For the meal after dinner... Could you make an easy meal of protein and veggies to take to work with you? You could also get some low carb, high fiber tortillas and make yourself a simple wrap or just do a lunch meat sandwhich (on whole wheat bread of course). I would try to limit the amount of carbs for the last meal, so if you do the sandwhich you could look for high fiber, low carb bread. Then you could eat that about 3 hours after dinner to keep your metabolism up. So you don't like nuts.... you could always do flax, fish, avacados, olive oil, and coconut oil. :)

Oh... as for stretching... you really don't need to do that until after the workout. I've read that stretching before weights is actually not the best.

Good job and good luck!

Cassie

[aboa]

Hi again,
Oh... as for stretching... you really don't need to do that until after the workout. I've read that stretching before weights is actually not the best.
Cassie

Thank you for the heads up... i just recently read an article that actually pointed that out not to long ago too haha, but i was uncertain if i should listen to it.

But as for brining a meal to work isn't really possible, i have no where to store nor a long enough break to eat it.

[cassiegose]

Hmmm... what about simply bringing a baggy of dry protein powder and mixing that with water and chugging it about 2-3 hours after dinner? Where there is a will there is a way friend! :)

[aboa]

haha... yeah that i can do, that didn't even cross mind lol thank you.

[cassiegose]

Well thats what I would do then. Protein powder wouldn't be the best snack... but if thats your only option that would definitely be better than nothing. :)