Day to Day Routine

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navik_pathak

0
Hi Folks,

i need your suggestions and/or advise on activity related to exercise and eating routine.

Hight : 5-11
Weight : 174 lbs

Target : Ab and Chest

My GYM routine.

Tues/Wed/Thurs : Evening & Saturday - Morning and Sunday - After noon
Cardio/Power Walk :50 min - Stair master, elliptical , cycling ( Combined and flip between above three)
Weight/Ab Crunch : 20-25 min:
AB crunch 10 rep of 80lb
chest press 10 rep of 60lbs
free weight of 10 reps
some machine exercise which i dont know the name but works around ab, shoulder and chest.

Ideally work out for 4 days...but more than often it happens for 5 days a week.

generally on thursday i will just do some free wright and light cardio.


Dont know....what should be my eating routine???????


Please advise
Thanks in advance

Thanks & Regards
Prashant Pathak
 
It is short sighted to "target" a few muscles. You will just create imbalances which will eventually lead to injuries and limit your results on the targetted muscles. You need to do a good full body routine 3 times a week and cardio 2-3 other days of the week for best results.
 
dswithers said:
It is short sighted to "target" a few muscles. You will just create imbalances which will eventually lead to injuries and limit your results on the targetted muscles. You need to do a good full body routine 3 times a week and cardio 2-3 other days of the week for best results.
Click to expand...

Thanks for the reply....

I am confused at full body routine 3 times a week. Here you mean cardio + weights both....

any suggestions on eating.

target is ab and chest because i have bit more fat on those are than...other..as i have read the thread i am getting more understanding....
thanks a lot for such a great site......

I am reading the sticky thread but bit confused so wanted a routine which i can stick too and follow the same.... for getting good body shape...


like
2 sets of XX lbs of XX
3 sets of XX lbs of YY....

Thanks again
Prashant
 
Exercise: 3 days a week (with at least 48 hours between sessions) squat, deadlift, benchpress, bent row/pullups, military press
2 sets of 15 reps with a weight you can comfortably lift for 15 reps to start. Then try to add weight as often as you can and still be able to do 15 reps.
Cardio 2 or 3 times a week on days you are not doing weights. 20 minutes of HIIT twice a week. A long slow run of 20-40 minutes if you have time for a 3rd cardio day.

Diet: mostly lean meats, non-fat dairy, eggs, vegetables and fruits. Six small meals a day, around 125-150 grams of protien, 40/40/30 ratio (protien/carbs/fat).
 
dswithers said:
Exercise: 3 days a week (with at least 48 hours between sessions) squat, deadlift, benchpress, bent row/pullups, military press
2 sets of 15 reps with a weight you can comfortably lift for 15 reps to start. Then try to add weight as often as you can and still be able to do 15 reps.
Cardio 2 or 3 times a week on days you are not doing weights. 20 minutes of HIIT twice a week. A long slow run of 20-40 minutes if you have time for a 3rd cardio day.

Diet: mostly lean meats, non-fat dairy, eggs, vegetables and fruits. Six small meals a day, around 125-150 grams of protien, 40/40/30 ratio (protien/carbs/fat).
Click to expand...

Thanks a lot for the reply...

about dinner i have read some where no food after 8 but for me it will not possible as on weekdays i work out in evening....

is there defined gap between workout and eating? like after workout you can not eat for...XX hour/min????


Thanks agin
 
I'd suggest cardio one day, weights the next, and alternate that way. you'll have 2 cardio days in a row, or just take a day off a week so you have 3x weight training days adn 3x cardio days.

after a workout you should eat immediately (not as important with cardio, but critical after weights). preferably a fast digesting protein and carb. this is why so many use a protein shake for post workout nutrition, followed by a whole food meal 60-90 mins after that.

there's nothing wrong with food after 8pm, as long as its the right food...lean protein, healthy fat, fiberous carbs (veggies, not sugars or starches)
 
malkore said:
I'd suggest cardio one day, weights the next, and alternate that way. you'll have 2 cardio days in a row, or just take a day off a week so you have 3x weight training days adn 3x cardio days.

after a workout you should eat immediately (not as important with cardio, but critical after weights). preferably a fast digesting protein and carb. this is why so many use a protein shake for post workout nutrition, followed by a whole food meal 60-90 mins after that.

there's nothing wrong with food after 8pm, as long as its the right food...lean protein, healthy fat, fiberous carbs (veggies, not sugars or starches)
Click to expand...


Thanks a lot..

I will now try this and share the results as soon as i get them.....
 
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