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RobRock

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Hello,

I'm just getting back at exercising/dieting after a nearly 15 year layoff. I've been easing myself back into weightlifting/running/dieting so i don't overdo it and get discouraged. After a couple weeks and 7lbs gone, i've managed to put together this routine to turn me into a muscular fat burning machine (hopefully). I do NOT consider myself an expert and there is ALOT of conflicting information online, so feedback/suggestions would be greatly appreciated.

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6:00am - Abdominal Work
(25 crunches, 25 butt-lifts, 50 torso twists)
- Stationary Bike*
(30 mins at medium setting, maintaining 22-25kph)
7:00am - Breakfast
9:30am - Morning Snack
12:00am - Lunch
2:30am - Afternoon Snack
5:00pm - Dinner
6:00pm - Weightlifting Workout
(Push routine on Mon/Thurs, Pull routine on Tues/Fri, extra 30 mins cardio on Wed and Sat)
7:00pm - Post-workout Snack

*Seasonal - replaced with jogging in the summer
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Push Routine
***********
Squats (3 sets of 12,10,8)
Bench Presses (3 sets of 12,10,8)
Military Presses (3 sets of 12,10,8)
Dips (3 sets of max reps)

Pull Routine
***********
Bent Barbell Rows (3 sets of 12,10,8)
Upright Rows (3 sets of 12,10,8)
Deadlifts (3 sets of 12,10,8)
Barbell Curls (3 sets of 12,10,8)
 
RobRock said:
Hello,

I'm just getting back at exercising/dieting after a nearly 15 year layoff. I've been easing myself back into weightlifting/running/dieting so i don't overdo it and get discouraged. After a couple weeks and 7lbs gone, i've managed to put together this routine to turn me into a muscular fat burning machine (hopefully). I do NOT consider myself an expert and there is ALOT of conflicting information online, so feedback/suggestions would be greatly appreciated.

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6:00am - Abdominal Work
(25 crunches, 25 butt-lifts, 50 torso twists)
Lower the reps and raise the weight. Hold a weight behind your head while doing crunches. Dump the but lifts and torso twist. Compound lifts will hit the abs the way they need to be.
- Stationary Bike*
(30 mins at medium setting, maintaining 22-25kph)
Personally i believe if your able to do cardio for more then 15 minutes straight then your going at it way to lightly.
7:00am - Breakfast
9:30am - Morning Snack
12:00am - Lunch
2:30am - Afternoon Snack
5:00pm - Dinner
Make sure the dinner will supply you with the fuel you need for your workout. And 5oclock? thats a tad early. What time do you go to bed?
6:00pm - Weightlifting Workout
(Push routine on Mon/Thurs, Pull routine on Tues/Fri, extra 30 mins cardio on Wed and Sat)
Its best to do workouts in the morning (anabolic hormone related) Though later is just as fine if thats the only time your able to do them

Looks like your going for a push/pull split. I would suggest sticking to a full body since your just now starting back up after all this time.
7:00pm - Post-workout Snack

*Seasonal - replaced with jogging in the summer
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Push Routine
***********
Squats (3 sets of 12,10,8)
Bench Presses (3 sets of 12,10,8)
Military Presses (3 sets of 12,10,8)
Dips (3 sets of max reps)

Looks fine, except you might want to try tieing a weight to your torso while doing the Dips or holding one on your knees(that can be difficult)
Pull Routine
***********
Bent Barbell Rows (3 sets of 12,10,8)
Upright Rows (3 sets of 12,10,8)
Deadlifts (3 sets of 12,10,8)
Barbell Curls (3 sets of 12,10,8)
Replace the curls with pull ups.
Click to expand...


First off, congrats on getting back into the fitness world and welcome to the forum. Secondly, Read the Bold.
 
Last edited:
I'm using as much weight as I can so that I'm lifting to failure. I take about 2 mins rest between each set. Not too short as I don't want the weightlifting to be aerobic, but to be as strong as i can be and produce muscle gains so I'll have more muscle to burn fat with. I'm not very strong, but as an example i use 65lbs for my first set of Barbell Rows (12 reps), then 75lbs (10 reps), and finally 80lbs (8 reps). When i am able to somehow squeak out an additional rep on 2 consecutive occasions, i increase the weight.
 
Push Routine
***********
Squats (12x85,10x105,8x115) - Limited by what i can press overhead
Bench Presses (12x85,10x105,8x115)
Military Presses (12x45,10x55,8x60)
Dips (3 sets of max reps, usually 15-25 with bodyweight)

Pull Routine
***********
Bent Barbell Rows (12x65,10x75,8x80)
Upright Rows (12x45,10x55,8x60)
Deadlifts (12x85,10x105,8x115)
Barbell Curls (12x35,10x45,8x50)

*all weights listed in lbs
 
To comment on (Silent)'s suggestions, I don't do weighted crunches because i don't have alot of strength built back up yet. My reps are also not that high for dips, once i find myself able to do more than 12 or so i'll start adding ankle weights. Pull-ups are something i don't have sufficient upper body strength for yet. With regards to earlier workouts, i work shift work so sometimes i'll do my weightlifting before my 7pm meal, sometimes before my 9:30am meal (changing the post-workout snack to whichever time applies). I usually go to bed around 11pm. My current diet is as follows:

Meal 1 (Breakfast - 374Cal/18.5gP/64gC/6.5gF - 7:00AM)
1 bowl oatmeal - 160 Cal, 3g Fat, 29g Carbs (6g Fiber), 7g Protein
1/4 cup wheat germ - 124 Cal, 3.5g Fat, 14g Carbs (3.5g Fiber), 9.5g Protein
1 cup orange juice - 90 Cal, 0g Fat, 21g Carbs (1g Fiber), 2g Protein

Meal 2 (Post Workout Snack - 241Cal/25gP/30gC/1gF - 9:30AM)
1 scoop whey protein - 120 Cal, 1.0g Fat, 3g Carbs, 24g Protein
1 medium banana - 105 Cal, 0.0g Fat, 27g Carbs (3g Fiber), 1g Protein

Meal 3 (Lunch - 330Cal/17.5gP/42gC/9gF - 12:00PM)
1/2 w.w. bagel - 130 Cal, 1g Fat, 26g Carbs (2.5g Fiber), 4.5g Protein
1 tbsp Natural Peanut Butter - 110Cal, 8g Fat, 3g Carbs (1g Fiber), 4g Protein
1 cup skim milk - 90 Cal, 0g Fat, 13g Carbs, 9g Protein

Meal 4 (Snack - 347Cal/28gP/47gC/1.5gF - 2:30PM)
2 slices w.w. bread - 190 Cal, 1.5g Fat, 31g Carbs (3g Fiber), 7g Protein
1/2 can tuna in water - 96 Cal, 0.5g Fat, 0g Carbs, 21g Protein
1 medium apple - 61 Cal, 0g Fat, 16g Carbs (2g Fiber), 0g Protein

Meal 5 (Dinner - 358Cal/29gP/57gC/2.5gF - 5:00PM)
3 oz chicken breast - 90 Cal, 0.5g Fat, 0g Carbs, 20g Protein
1 cup steamed broccli - 52 Cal, 0g Fat, 12g Carbs (6g Fiber), 4g Protein
1 cup brown rice - 216 Cal, 2g Fat, 45g Carbs (4g Fiber), 5g Protein

Meal 6 (Evening Snack - 347Cal/28gP/47gC/1.5gF - 7:30PM)
2 slices w.w. bread - 190 Cal, 1.5g Fat, 31g Carbs (3g Fiber), 7g Protein
1/2 can tuna in water - 96 Cal, 0.5g Fat, 0g Carbs, 21g Protein
1 medium apple - 61 Cal, 0g Fat, 16g Carbs (2g Fiber), 0g Protein

Daily Total: (Approx 30% protein, 10% fat, and 60% carbohydrates)
**********************************************************
Calories: ~1997
Fat: ~22g (10%)
Carbs: ~287g (60%)
Protein: ~146g (30%)
Fiber: ~24.5g

Dinner Alternatives:

Mon/Thurs
- See Above
Tuesday (327 Cal, 3g Fat, 43g Carbs, 31g Protein)
- 3oz extra lean beef - 139 Cal, 3g Fat, 0g Carbs, 25g Protein
1 cup green beans - 27 Cal, 0g Fat, 6g Carbs (3g Fiber), 2g Protein
1 medium baked potato - 161 Cal, 0g Fat, 37 Carbs (4g Fiber), 4g Protein
Wed/Sat (370 Cal, 1.5g Fat, 74g Carbs, 14g Protein)
- 85g Whole Wheat Pasta - 310 Cal, 1.5g Fat, 62g Carbs, 12g Protein
1/2 cup pasta Sauce - 60 Cal, 0g Fat, 12g Carbs (3g Fiber), 2g Protein
Friday (309 Cal, 1g Fat, 48g Carbs, 27g Protein)
- 3oz baked cod fillet - 89 Cal, 1g Fat, 0g Carbs, 19g Protein
1/2 cup green peas - 59 Cal, 0g Fat, 11g Carbs (3g Fiber), 4g Protein
1 med. potato, wedges - 161 Cal, 0g Fat, 37g Carbs (4g Fiber), 4g Protein

Again, thanks for the suggestions, always appreciate feedback. This place really has me motivated.
 
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