Hello all,
I was looking for a second opinion on my eating and exercising habits. My goals this summer are to continue to improve my cardiovascular strength, and also add lean muscle to my body. I currently measure around 5'11", 160 lbs, and am 19 years old. This is the leanest/fittest I've ever been, last summer I worked out regularly, but was not nearly as lean, I was closer to 170-175 lbs with a little more muscle but still carried some weight around my midsection.
My daily routine in terms of nutrition is a breakfast of kashi cereal with blueberries or raspberries, fruit salad, and a protein shake. Occasionally I add in yogurt. I then usually eat about a cup mix of almonds, walnuts, cashews, and pecans around 10:00 am. For lunch I eat around 1:00 pm and with either a salad with salmon (with many veggies), tuna sandwich, sushi, or brown-rice stir-fry (with many veggies). Dinner is usually around 6:30 pm after my workout, and is often inconsistent in terms of what I eat. In addition, the only fluid I drink throughout the day is water, and I drink a lot of it. A 32 oz. bottle before lunch, large cup at lunch, and then a very big amount after my workout and dinner.
My workout M-F lasts about 1 hour and 30 minutes and begins with a 3-mile run that I do in approximately 21 minutes. I do this run fast because I don't want to focus on fat burn as much as I do cardiovascular. I then follow with a daily schedule of ab routines or weight training, focusing on my arms, back, and chest. After this workout, I end with a another protein shake. On weekends, I often go for a 4-mile run or so, but give my muscle groups time to rest.
Chest (weight in lbs)
Machine bench press - 2 sets each (12 reps at 110, 10 at 120, 8 at 130)
Incline machine bench press- 2 sets each (12 reps at 70, 10 at 80, 8 at 90)
Arms
Biceps:
Machine curl - 2 sets each (12 reps at 40, 10 reps at 50, 8 reps at 60)
Dumbell curl - 2 sets each (20 reps at 25lbs each hand, 16 at 30 lbs, 12 at 35)
Hammer curl - 2 sets each (20 reps at 25lbs each hand, 16 at 30 lbs)
Triceps:
Machine tricep extension - 2 sets each (12 reps at 40 lbs, 10 at 50 lbs, 8 reps at 60 lbs)
Dumbell overhead raise- 2 sets each (12 reps at 25 lbs, 10 reps at 30 lbs, 8 reps at 35 lbs)
Back
Machine row - 2 sets each (12 reps at 70 lbs, 10 reps at 80 lbs, 8 reps at 90 lbs)
Lat pull-down - 2 sets each (12 reps at 70 lbs, 10 reps at 80 lbs, 8 reps at 90 lbs)
Shoulders
Machine military press - 2 sets each (12 reps at 60 lbs, 10 reps at 70 lbs, 8 reps at 80 lbs)
Shoulder shrugs - 2 sets each (12 reps at 30 lb dumbells, 10 reps at 35 lb dumbells)
My real question is, can anyone give any insight into any part of exercise/diet habits that can help improve it? If you need more information, please ask.
Thanks,
Michael
I was looking for a second opinion on my eating and exercising habits. My goals this summer are to continue to improve my cardiovascular strength, and also add lean muscle to my body. I currently measure around 5'11", 160 lbs, and am 19 years old. This is the leanest/fittest I've ever been, last summer I worked out regularly, but was not nearly as lean, I was closer to 170-175 lbs with a little more muscle but still carried some weight around my midsection.
My daily routine in terms of nutrition is a breakfast of kashi cereal with blueberries or raspberries, fruit salad, and a protein shake. Occasionally I add in yogurt. I then usually eat about a cup mix of almonds, walnuts, cashews, and pecans around 10:00 am. For lunch I eat around 1:00 pm and with either a salad with salmon (with many veggies), tuna sandwich, sushi, or brown-rice stir-fry (with many veggies). Dinner is usually around 6:30 pm after my workout, and is often inconsistent in terms of what I eat. In addition, the only fluid I drink throughout the day is water, and I drink a lot of it. A 32 oz. bottle before lunch, large cup at lunch, and then a very big amount after my workout and dinner.
My workout M-F lasts about 1 hour and 30 minutes and begins with a 3-mile run that I do in approximately 21 minutes. I do this run fast because I don't want to focus on fat burn as much as I do cardiovascular. I then follow with a daily schedule of ab routines or weight training, focusing on my arms, back, and chest. After this workout, I end with a another protein shake. On weekends, I often go for a 4-mile run or so, but give my muscle groups time to rest.
Chest (weight in lbs)
Machine bench press - 2 sets each (12 reps at 110, 10 at 120, 8 at 130)
Incline machine bench press- 2 sets each (12 reps at 70, 10 at 80, 8 at 90)
Arms
Biceps:
Machine curl - 2 sets each (12 reps at 40, 10 reps at 50, 8 reps at 60)
Dumbell curl - 2 sets each (20 reps at 25lbs each hand, 16 at 30 lbs, 12 at 35)
Hammer curl - 2 sets each (20 reps at 25lbs each hand, 16 at 30 lbs)
Triceps:
Machine tricep extension - 2 sets each (12 reps at 40 lbs, 10 at 50 lbs, 8 reps at 60 lbs)
Dumbell overhead raise- 2 sets each (12 reps at 25 lbs, 10 reps at 30 lbs, 8 reps at 35 lbs)
Back
Machine row - 2 sets each (12 reps at 70 lbs, 10 reps at 80 lbs, 8 reps at 90 lbs)
Lat pull-down - 2 sets each (12 reps at 70 lbs, 10 reps at 80 lbs, 8 reps at 90 lbs)
Shoulders
Machine military press - 2 sets each (12 reps at 60 lbs, 10 reps at 70 lbs, 8 reps at 80 lbs)
Shoulder shrugs - 2 sets each (12 reps at 30 lb dumbells, 10 reps at 35 lb dumbells)
My real question is, can anyone give any insight into any part of exercise/diet habits that can help improve it? If you need more information, please ask.
Thanks,
Michael
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