How is this workout plan?

nickorette · Post by **nickorette** » Wed Mar 21, 2007 1:15 am

hey, I'm a bit new here, a bit of a success story a I guess ( 213 in august, 160, last time I checked. I'm 6' 1", 19 y/o). Anyways, since now I'm starting to get down to goal where I want to be, I just figure I should go for some advice now, since the fat's getting harder to loose the less I have.

GOAL
I'm thinking maybe around 155 or 145, just mainly to get that last bit of fat off stomach (1 1/4"-1 1/2" overhang on stomach when I sit down). I'd also like to improve shoulders enough for archery (more on that below) and build up biceps (right now I'm only around 12" around arm, 2 days after workout)

EXERCISE
Well, to start, (I started around sept.) around once or twice a day I trot down then run up the stairs to room (18 flights, I'm on the 9th floor). thighs have gotten quite large and I'm still surprised when I flex them.

Well, before (around oct.-jan) I was swimming around once a week, (near the end of time swimming I could do 3 kilometers in around a hour and a half), but I slightly injured shoulder when I attempted too much poundage with a new bow and arrow, and I kind of put off swimming because of desire to repair the damage and build up shoulders enough to safely pull bow back repeatably.

Right now I'm primarily working on shoulders and arms (for archery) and I do a 2 hour workout to strengthen them on sundays. All I have is a dumbell, and all of excercies involve it. This includes dumbell punch, bent over row, arm curl, standing; dumbells out infront and to the sides, laying on stomach; raising dubmbell to back level, both palms up and down and laying on side, rasing dumbells to raising shoulder. I do 4 sets. I start with 10 reps, then as many reps as I can do of each in each set after that. Usaully around 5-8. The workout is split in two; I alternate with one set at a time with the first half of exercises, untill 4 reps total for each exercise has been done. Then the same for the second half of exercises.

I usually feel the results of sunday's workout till around thrusday, where on that day I do a hour long workout. I do arm curls, dumbell punches, and the bent over row exercise. Same formatt as sunday, just not split. (I still alternate a set on each exercise though, untill 4 sets of each exercise is done). I'm thinking of starting sit ups and possibly pushups on thursday as well.

DIET
Well when I started in sept., I didn't really know too much about proper eating in order to loose weight. I just figured, the less I ate, the better it was for me. I started with skipping out lunches. I would rarely snack as well. By November I was eating one big meal a day (dinner), 4-5 days a week, and that's it. When I had to wake up early for school was the only days I would eat breakfast. I never really ate alot of sweets, just a balenced meal really. I also have a bit of a hypoactive thyriod. Just within range of not having medication.

As I later learned (around late feb.) what I was doing was bad, I've since now switched off to many small meals a day. I've cut down on alot of carbs and really increased protien (I figured that was responsilbe for slow muscle development, I was really lacking. Also why I was craving meats alot the time)

For early wake up school days I'll typically go with a bowl of cereal and a banana, and 4 egg whites for breakfast. For lunch: a muffin, for the afternoon, 4 egg whites, and for dinner, two servings of whatever meat is being served (I'm in a student residence), with some vegitables and a serving spoon of rice. If desert is good (around 1-3 times a week) I'll have one. If I'm hungry later I'll have a granny smith apple.

For weekends/sleep in days, I'll go with a grapefruit/3-4 kiwis for breakfast, some flatbread or wheat thins for lunch (suggested serving) for lunch, then the same dinner as mentioned before. If I'm hungry later I'll have a granny smith apple.

I also have a water bottle with me at all times, I kind of just sip at it all day.

CONCLUSION
So what do you guys think? Anything I could be improving upon? Anything good/bad about what I'm doing? Any suggestions/advice?

swanso5 · Post by **swanso5** » Wed Mar 21, 2007 1:45 am

are you only training 2/week? if so i would split that 2hr session in 2 and add another session for 3 all up...go to a full body type workout too...don't make archery training to specific or you'll build muscle imbalances...for food have protein with every meal, do away with snacks and make everything a meal...fruit and protein in for meals 1 - 3 and protein and veg/salad for meals 3 - 6

nickorette · Post by **nickorette** » Wed Mar 21, 2007 3:54 pm

ok, well I can't really workout on mon.-wednesday, so that's why I kind of do a large one on sunday and use those days for recovery.

What do exercises do you suggest for a full body workout? All I have besides body is a dumbell right now...

Ok, I will try to eat more protien, I actully have a gift card for costco, and I could pickup one fo those whey protien shake things and start taking that. What do you suggest total protein intake should be per day? I figure right now I'm only getting around 20-55 grams a day.

swanso5 · Post by **swanso5** » Thu Mar 22, 2007 1:27 am

have 6 meals a day with 20 - 30 grams of protein each meal which will put you at 120 - 180 grams a day...fofr full body with db's you can do squats, deadlifts, db rows, push ups, shoulder presses and pullovers...do 2 x 10 or each for starters and see how you go