Hows my routine?

D

delux247

0
Hello all,

I just got back into the gym to burn fat and bulk up a bit, and wanted run my routine by you and see what you think of it and give any suggestions. So here it is (all weight lifting is preformed on machines ):

M W F:
Seated Chest Press - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Lat Pull Downs - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Seated Triceps Extension - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Seated Bicep Curl - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Elliptical – 45 mins 5-6mph w/ 1 min sprints every 5 mins

T TH SAT:
Leg Press - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Leg Curl - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Leg Extensions - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Elliptical – 45 mins 5-6mph w/ 1 min sprints every 5 mins

I eat a healthy diet, I have cut out all junk foods and eat lots of fruits and veggies, I also eat chicken, pork, and fish. I drink water and green tea. How do you think my workout routine is? What would you change? I personally do not use free weights for two reasons, 1) I do not have a spotter, 2)I feel like not consistent when I lift free weights. Also should I consider drinking protein shakes or wait till I lose the fat I am trying to lose? If yes to drinking protein shakes, what kind? How often? When?
 
delux247 said:
Hello all,

I just got back into the gym to burn fat and bulk up a bit, and wanted run my routine by you and see what you think of it and give any suggestions. So here it is (all weight lifting is preformed on machines ):

M W F:
Seated Chest Press - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Lat Pull Downs - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Seated Triceps Extension - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Seated Bicep Curl - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Elliptical – 45 mins 5-6mph w/ 1 min sprints every 5 mins

T TH SAT:
Leg Press - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Leg Curl - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Leg Extensions - 3 sets
1st – 15, 2nd – 12, 3rd – 10 (increasing weights each time usually by 10lbs)
Elliptical – 45 mins 5-6mph w/ 1 min sprints every 5 mins

I eat a healthy diet, I have cut out all junk foods and eat lots of fruits and veggies, I also eat chicken, pork, and fish. I drink water and green tea. How do you think my workout routine is? What would you change? I personally do not use free weights for two reasons, 1) I do not have a spotter, 2)I feel like not consistent when I lift free weights. Also should I consider drinking protein shakes or wait till I lose the fat I am trying to lose? If yes to drinking protein shakes, what kind? How often? When?
Click to expand...

Ok, here's my 2 cents...

First off I'm impressed that you put some work into this- that always helps.

1. I wouldn't rely on ALL machines. Machines don't allow you to choose your own range of motion. They're also built with the idea that both arms, legs, or shoulders have the exact same mechanics. And you don't need a spotter if you lift weight that you can handle yourself.

2. You've got too much going on. If I were you and your goal is losing weight...I'd go with 3 days of a full body workout and 4-5 days of cardio.

3. You've got nothing for shoulders

What's are your stats btw? (height, weight, age)
 
Breakfast:
1 Cup of knock off cheerios
1/3 cup of 1% milk for cereal
Glass of water
Half of a banana (sometimes)

Morning Snack:
Apple
Glass of water

Lunch:
1 can tuna with celery and onion NO MAYO
OR
Chicken breast
OR
Pork chop
10 baby carrots
Glass of water

Afternoon snack:
Apple
Glass of water

Dinner:
Chicken OR Pork OR Stake OR Fish
salad NO DRESSING OR raw veggies(broccoli, tomatoes, cucumbers, etc...)
Glass of water

I don't follow this strictly I do change it up but for lunch and dinner I usually eat some kind of lean meat.

Any suggestions?
 
delux247 said:
Breakfast:
1 Cup of knock off cheerios
1/3 cup of 1% milk for cereal
Glass of water
Half of a banana (sometimes)

Morning Snack:
Apple
Glass of water

Lunch:
1 can tuna with celery and onion NO MAYO
OR
Chicken breast
OR
Pork chop
10 baby carrots
Glass of water

Afternoon snack:
Apple
Glass of water

Dinner:
Chicken OR Pork OR Stake OR Fish
salad NO DRESSING OR raw veggies(broccoli, tomatoes, cucumbers, etc...)
Glass of water

I don't follow this strictly I do change it up but for lunch and dinner I usually eat some kind of lean meat.

Any suggestions?
Click to expand...

I'm happy to see you eating every 2 or 3 hours. You should have more protein in your diet. Your breakfast should be your biggest meal and you don't have any protein except for the milk. Most cereal is crap. Could you replace it with eggs, wheat toast, 1% milk and fruit?

There's no protein in your morning snack. How about an apple and some nuts?

Lunch looks good.

Afternoon snack- no protein again. How about plain yogurt and add your own fruit?

Dinner looks good.

Can you add a protein shake or two to your diet?
 
I will definitely try out your suggestions, for the protein shakes when should i take them and what kind do you recommend? will drinking protein shake interfere with my weight loss?
 
delux247 said:
I will definitely try out your suggestions, for the protein shakes when should i take them and what kind do you recommend? will drinking protein shake interfere with my weight loss?
Click to expand...

No, whey protein is good when you are not able to complete your protein intake with whole foods.

I would suggest drinking one in the morning before your breakfast and a second one immediately after your workout. But if you only drink one a day- do it post workout. Pre workout (1-1.5 hours before you work out) should consist of a complex carb and some protein. (for example..PBJ sandwich on wheat or HB eggs and oatmeal or protein shake and oatmeal)
 
delux247 said:
A friend of mine recommend using isotope for my protein shakes, is this good?
Click to expand...


Never heard of it. I like Optimum Nutrition Vanilla 25g of protein per scoop. Low sugar and low fat.

Do a search in the Nutrition section and search for whey protein. Everyone has their own oppinion.
 
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atlanta
 
I hate to dig up my old thread, well its not that old but its better then starting a new one. Anyways i just have a quick question, M-F I get to the gym at night so I drink a protein shake in the morn before breakfast and one after my workout as waitwhat? suggested. My question is on Saturdays I get in the Gym around 8AM and should I still have 2 shakes? when should I have them one before I go and one right after? or should I have one before I go then have one later in the day?
 
delux247 said:
I hate to dig up my old thread, well its not that old but its better then starting a new one. Anyways i just have a quick question, M-F I get to the gym at night so I drink a protein shake in the morn before breakfast and one after my workout as waitwhat? suggested. My question is on Saturdays I get in the Gym around 8AM and should I still have 2 shakes? when should I have them one before I go and one right after? or should I have one before I go then have one later in the day?
Click to expand...

It's me again haha..

I'd eat a protein and complex carb before the gym on Saturday and a shake right afterwards. Protein and complex carb: peanut butter on wheat bread or 2 tbl spoons of peanut butter and oatmeal or a couple egg whites and oatmeal something like that.
 
You've been alot of help and I really appreciate it, just one more question, what about the days I don't work out, should i not have a shake? sorry for allt he question I'm new to the whole protein shake thing and want to make sure i do it correctly.
 
delux247 said:
You've been alot of help and I really appreciate it, just one more question, what about the days I don't work out, should i not have a shake? sorry for allt he question I'm new to the whole protein shake thing and want to make sure i do it correctly.
Click to expand...

Off days are extremely important for protein consumption. Muscle repairs and grows outside the gym therefore protein on off days is essential to aid protein synthesis and recovery.

Protein consumption should be more or less constant daily.
 
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