workout routing and eating habits.

jaydm98 · Post by **jaydm98** » Wed Mar 07, 2007 6:43 pm

Hi guys and gals! I need your opinion on workout routine.

I actually started to go to the gym on a regular basis now. I use to only go twice a week. But now i go 4 days a week. I work out 1 hour each time i go. The workout usually consist of cardio for the first 20-25 minutes jogging at a rate of 5.01-6.0mph for 2 miles.Then the other thirty minutes consist of weight training,chest legs etc.

I am 5'10 185lbs . calorie intake is around 1300-1700 a day. goal is to be at 170lbs and weight train more often from that weight.

Most of the food i eat during the day are:

7am- 1 Kashi Peanut Granola Bar1 Banana,Glass of gatorade,and a glass of water.I do this on the days before i go to the gym in the morning.

I workout from 7:30am-8:30am. Monday Tuesday,Thursday,and Friday. I rest on Wednesday,Saturday and Sundays.

9:30am I eat a bowl cereal and 2% milk or sometimes i eat 4 egg whites fried in a pan with pam and toast two whole wheat white bread slices with gatorade,orange juice,or water.

While at work around 12:00pm i snack on a apple.

3:00pm is lunch time for me at work because i work 11-8pm monday thru friday.

So around 3:00pm during lunch time i eat a Smart Start or Honey Nut Cheerios ready to go cereal with Reg Vitamin D milk and a banana. I also drink alot of water during the day

8:30pm i eat dinner which usually consist of white rice and chicken or meat,and some vegetables.

Should i actually add more to eating habits for more calorie intake based on workout routine? Thanks in advance for your opinions on routine.

swanso5 · Post by **swanso5** » Wed Mar 07, 2007 9:08 pm

training

wts first than cardio..for cardio dom inteval training (slow, fast, slow, fast etc) x 15mins max

food
- protein with EVERY meal with solid sources being the best
- 6 meals a day with 3 x fruit and protein than 3 x protein and sald / veg
- evenly space and portion all meals as best you can
- sports bars or what not are no good, before workout have a peice of fruit and a protein shake
- have cerial and another protein shake after training not for lunch
- water water water

jaydm98 · Post by **jaydm98** » Wed Mar 07, 2007 9:41 pm

swanso5 wrote:training

wts first than cardio..for cardio dom inteval training (slow, fast, slow, fast etc) x 15mins max

food
- protein with EVERY meal with solid sources being the best
- 6 meals a day with 3 x fruit and protein than 3 x protein and sald / veg
- evenly space and portion all meals as best you can
- sports bars or what not are no good, before workout have a peice of fruit and a protein shake
- have cerial and another protein shake after training not for lunch
- water water water

I actually perfer cardio then weight training. What is the benefit of doing weight training first? I heard that either or will be okay.

swanso5 · Post by **swanso5** » Wed Mar 07, 2007 11:48 pm

you don't think it's optimal...wts require carbs almost exclusively as fuel and if you've used some, most or all of carbs on the crdio than wt sessions will suffer as a consequence...wts are more important than cardio for fat loss so you probably need to find a program or something that you can enjoy just as much as your cardio

jaydm98 · Post by **jaydm98** » Thu Mar 08, 2007 9:43 am

swanso5 wrote:you don't think it's optimal...wts require carbs almost exclusively as fuel and if you've used some, most or all of carbs on the crdio than wt sessions will suffer as a consequence...wts are more important than cardio for fat loss so you probably need to find a program or something that you can enjoy just as much as your cardio

I actually meant that i like to do cardio first. I stretch first for 5 mins.Then I run 3 miles on the treadmill for 30-35 minutes. Then actually weight train for 25-30 minutes mainly upper body. I do this Monday,Tuesday,Thursday and Friday and rest on Wednesdays,Saturdays and Sundays.

jaydm98 · Post by **jaydm98** » Thu Mar 08, 2007 11:52 am

I have a question for you guys is eating habits and workout routing suffient?

jaydm98 · Post by **jaydm98** » Thu Mar 08, 2007 6:23 pm

Can anyone vouch that diet and workout routine is okay? Thanks in advance.

swanso5 · Post by **swanso5** » Fri Mar 09, 2007 12:02 am

i meant to say "...i don't think it's optimal..."

most training and food plans CAN work but aren't always the best way to go such as your plan...obviously a little biased but i think the one i posted would work better and is pretty easy to follow

you also don;t want to do the same wts 2 days in a row (i.e. mon, tue) for if you're doing them justice, you shouldn't be able to anyway

all up i wiould change it if i were you

jaydm98 · Post by **jaydm98** » Fri Mar 09, 2007 12:46 pm

swanso5 wrote:i meant to say "...i don't think it's optimal..."

most training and food plans CAN work but aren't always the best way to go such as your plan...obviously a little biased but i think the one i posted would work better and is pretty easy to follow

you also don;t want to do the same wts 2 days in a row (i.e. mon, tue) for if you're doing them justice, you shouldn't be able to anyway

all up i wiould change it if i were you

All the days i workout consist of 30 minutes cardio 3 miles running and 30 minutes weight training. But i weight train upper body on monday.Then i weight train lower body tuesday. Rest wednesday. Then weight train upper body thursday,then lower body friday. So im still resting upper body and lower body giving that part of the body at least 24-48 hours rest. I appreciate you insight. Do you have any other tips?

CSS1313 · Post by **CSS1313** » Fri Mar 09, 2007 1:27 pm

IS IT BETTER TO WEIGHT TRAIN BY DOING THE PUSHING MUSCLES ONE DAY( CHEST, TRI'S ETC) & PULLING (BACK & BI'S ETC) ANTHOTHER DAY
OR DO BOTH THE SAME TIME ?
I FIGURE I CAN DO A MORE INTENSE WORK OUT THIS WAY
PLUS QUICKER RECOVERY TIME. FOR EACH GROUP
WHAT ARE YOUR OPINIONS

THANKS

jaydm98 · Post by **jaydm98** » Fri Mar 09, 2007 1:56 pm

CSS1313 wrote:IS IT BETTER TO WEIGHT TRAIN BY DOING THE PUSHING MUSCLES ONE DAY( CHEST, TRI'S ETC) & PULLING (BACK & BI'S ETC) ANTHOTHER DAY
OR DO BOTH THE SAME TIME ?
I FIGURE I CAN DO A MORE INTENSE WORK OUT THIS WAY
PLUS QUICKER RECOVERY TIME. FOR EACH GROUP
WHAT ARE YOUR OPINIONS

THANKS

I usually try to do both upper body at the same time and wait 24-48 hours recovery time. While recovery time i usually do lower body. Hopefully swanson5 has a better opinion.

jaydm98 · Post by **jaydm98** » Sat Mar 10, 2007 7:47 pm

Any other fellow members think diet and workout routine is sufficient?

swanso5 · Post by **swanso5** » Mon Mar 12, 2007 12:07 am

i'm a big full body workout guy so that's what i would suggest do both of you training wise 3/week on mon, wed, fri with cardio on tue, sat with the other days resting

jaydm98 · Post by **jaydm98** » Mon Mar 12, 2007 12:51 pm

swanso5 wrote:i'm a big full body workout guy so that's what i would suggest do both of you training wise 3/week on mon, wed, fri with cardio on tue, sat with the other days resting

Thanks for the advise. I dont know if i can do your routine in reguards to going to the gym monday thur sat. I dont really have the time. Im just going to stick to Monday,Tuesday,Thursday,Friday. 30 minutes of cardio 5.5-6mph 3 miles of running with weight training after i run on each day. I will take your advise of not doing weight training of the same part of the body two days in a row i will try to work on different parts of the body for certain days. Thanks for your input though.

jaydm98 · Post by **jaydm98** » Wed Mar 14, 2007 5:26 pm

Any other fellow members think diet and workout routine is sufficient?

workout routing and eating habits.

workout routing and eating habits.

PUSHING & PULLING

Re: PUSHING & PULLING