Daily routine

[bored4life]

PLEASE GIVE ME CRITICISM and SUGGESTIONS!!!

Daily Routine

1. 30 minute jog when awake on empty stomach
2. 1st Meal: Egg whites, wheat bread, ½ scoop whey protein in milkshake
3. 45min-1hour resting
4. Workout:
a. 10 minute jog
b. Specified Day Excercises
5. Post-Workout: 1 scoop whey protein in fruit shake
6. 1hour-1 ½hour resting
7. 2nd Meal: Turkey breast on wheat, orange juice
1. Alt—Chicken breast on wheat, orange juice
8. Daily activities
9. 3rd Meal (approx 3 hours later): Serving of brown rice with chicken
10. 4th Meal (approx 2 hours later): Fruit Bowl
11. 5th Meal (approx 3 hours later): Chicken salad with ½ scoop whey protein drink
----------------END DAY--------------------


Day 1 Exercises:
1. Chest
a. Incline bench – 10-15 reps with 3-5 sets
b. Flat bench- 10-15 reps with 3-5 sets
c. Pec de fly – 10-15 reps with 3-5 sets
2. Shoulders
a. Dumbell lateral raise – 10-12 reps with 5 sets
3. Back
a. Lat pull down – 10-15 reps with 3-5 sets
b. Seated rows – 10-15 reps with 3-5 sets

Day 2 Exercises:

1. Biceps
a. Bicep curl – 10-15 reps with 3-5 sets
b. Free-stand bicep curl – 10-12 reps with 3 sets
2. Triceps
a. Tricep push down – 10-15 reps with 3-5 sets
b. Over-hand extension with push down bar – 10-12 reps with 3 sets
Day 3 Exercises:

1. Legs
a. Dumbbell lunge – 15 steps with 3 sets
b. Leg extension – 15 reps with 3 sets
c. Prone hamstring curl – 15 reps with 3-5 sets
d. Bar calf raises – 15 reps with 5 sets
2. Abs
a. Crunches – 20 with 3 sets mixed with torso twists with weights
b. Standing side bends – 20 with 3 sets




Could you please post feedback! Thanks

 

[Fitqueen]

PLEASE GIVE ME CRITICISM and SUGGESTIONS!!!

Daily Routine

1. 30 minute jog when awake on empty stomach
2. 1st Meal: Egg whites, wheat bread, ½ scoop whey protein in milkshake
3. 45min-1hour resting
4. Workout:
a. 10 minute jog
b. Specified Day Excercises
5. Post-Workout: 1 scoop whey protein in fruit shake
6. 1hour-1 ½hour resting
7. 2nd Meal: Turkey breast on wheat, orange juice
1. Alt—Chicken breast on wheat, orange juice
8. Daily activities
9. 3rd Meal (approx 3 hours later): Serving of brown rice with chicken
10. 4th Meal (approx 2 hours later): Fruit Bowl
11. 5th Meal (approx 3 hours later): Chicken salad with ½ scoop whey protein drink
----------------END DAY--------------------


Day 1 Exercises:
1. Chest
a. Incline bench – 10-15 reps with 3-5 sets
b. Flat bench- 10-15 reps with 3-5 sets
c. Pec de fly – 10-15 reps with 3-5 sets
2. Shoulders
a. Dumbell lateral raise – 10-12 reps with 5 sets
3. Back
a. Lat pull down – 10-15 reps with 3-5 sets
b. Seated rows – 10-15 reps with 3-5 sets

Day 2 Exercises:

1. Biceps
a. Bicep curl – 10-15 reps with 3-5 sets
b. Free-stand bicep curl – 10-12 reps with 3 sets
2. Triceps
a. Tricep push down – 10-15 reps with 3-5 sets
b. Over-hand extension with push down bar – 10-12 reps with 3 sets
Day 3 Exercises:

1. Legs
a. Dumbbell lunge – 15 steps with 3 sets
b. Leg extension – 15 reps with 3 sets
c. Prone hamstring curl – 15 reps with 3-5 sets
d. Bar calf raises – 15 reps with 5 sets
2. Abs
a. Crunches – 20 with 3 sets mixed with torso twists with weights
b. Standing side bends – 20 with 3 sets




Could you please post feedback! Thanks

Hello!
Okay, so here goes:

*First of all, It's hard to give you more specific critisism without knowing your age, weight, body fat percentage, goals, etc. I have no idea if the amount of food you're consuming is sufficient or whatever without knowing your stats. But, I'll do my best with what you've posted.

*The post-workout meal should come a bit sooner if possible- your goal should be to eat an actual meal as soon as possible. It's good that you're taking in the protien shake right after- does your protien shake contain a lot of carbs? The post-workout meal should be the biggest meal of the day, and should contain the most carbs and a more moderate amount of protien than at other times of the day. (no need to exceed 30 grams, but remember that the effects of whey is short-lived- only an hour or so in the bloodstream.)

*I'd cut out the OJ, or at least reduce your intake. I too was an avid OJ lover, but if you want to get super-lean, you gotta cut it out or limit the OJ to post-workout or possibly breakfast only. Try eating the actual orange- it's far healthier, you get that great orange taste in a lower-glycemic form and way less sugar. Stick to carb sources that are lower glycemic for a more sustained release and minimal insulin spikage. (1st thing in the morning and post-workout are the only times I'd want an insulin surge!) If you're in a bulking phase, which it looks like you're not, you may be able to keep your OJ.

*What's with the fruit-only meal? I don't get that. I mean, fruit is awesome, but why are you eating it as a meal?

*Where's your flax oil and fish oil? It doesn't look like you're getting enough healthy fats like Omega 3's, which are extremely important. Start supplementing your meals with these fats according to your needs. Without them your progress will come much slower, if not grinding to a halt.

*I think you'd be better off on an Upper Body/ Lower Body split...and you need a lot more variety in your ab routine. You need to add squats and deadlifts to your routine, and you need more back work. You spend an unproportionate amount of time on your chest vs. your back. To avoid imbalance, back and chest must be worked equally, otherwise your posture will end up turtle-like. No need to over-kill on chest- remember, balance is key. Don't forget rear delts either- sure, they get a little work on the rows but you'll look even better if you target them specifically. I'm not going to go into too much detail, (though for $60 an hour I will!) but a good routine for you would look like this:

Mon.- Upper Body
Tue.- Lower Body
Wed.- OFF
Thur.-Upper Body
Fri.- Lower Body
Sat.-OFF
Sun.- Cardio/Abs

Then, if you're lifting heavier and/or need more recovery time, more like this:

Upper Body
Lower Body
OFF
Cardio/Abs
Upper Body
Lower Body
OFF
Cardio/Abs
....and so on

I think something like that will work better for you. Of course, it's always good to change it up at least every 8-10 weeks, but give it a shot. Do your bi's and tri's last on Upper-body day- they'll feel pretty fatigued by then, but believe me they'll be getting a huge workout benching, rowing, etc.

Throw in some cardio as desired, but try to do cardio seperately from your main workout (ex. cardio in the morning, workout later in the day) If you MUST do them together, do cardio AFTER, not before, and if you do it after, don't make it prolonged- get on there and give it your all, and GET OFF and then EAT! Good luck!

 

[(Silent)]

PLEASE GIVE ME CRITICISM and SUGGESTIONS!!!

Daily Routine

1. 30 minute jog when awake on empty stomach
Move this to after breakfast.
2. 1st Meal: Egg whites, wheat bread, ½ scoop whey protein in milkshake
Eat 2-3 whole eggs, your diet is lacking fat and it wont kill you.
3. 45min-1hour resting
Your going into the workout unprepared. The breakfast is to small, and lacking any type of complex carbs.
4. Workout:
a. 10 minute jog
b. Specified Day Excercises
5. Post-Workout: 1 scoop whey protein in fruit shake
Pre is far more important then post workout. Get the pre correct.
6. 1hour-1 ½hour resting
Sound's like you got quite allot of free time on your hands...
7. 2nd Meal: Turkey breast on wheat, orange juice
1. Alt—Chicken breast on wheat, orange juice
ADD VEGGIES!!! the importance of which can not be overstated. EAT THEM, No matter if your dieting or not you NEED to eat your veggies.
8. Daily activities
Like dishes and such? Or more exercise?
9. 3rd Meal (approx 3 hours later): Serving of brown rice with chicken
Veggies...
10. 4th Meal (approx 2 hours later): Fruit Bowl
Have the fruit bowl with a meal. If you can not fit a meal here atleast replace scoop of whey from fifth meal here.
11. 5th Meal (approx 3 hours later): Chicken salad with ½ scoop whey protein drink
agan with the lack of veggies, What are you alergic to them? Romain lettuce doesn't really count.
----------------END DAY--------------------
Quick nurition outline.
Add some beans to your diet, your are in serious need of fiber.
Replace one of the chickens with wild alaskin caught salmon, you are in serious need of some good fats, your ratio of omega-6 to omega-3 fats is way to high.
Eat a couple of whole eggs, if your scared of the cholesterol then don't be. It has been proved time and time again that cholesterol from eggs does not affect the bodys Clevel beyond any negligible extent.
Water, I can not over state the importance here. Drink at least a gallon a day.

Day 1 Exercises:
1. Chest
a. Incline bench – 10-15 reps with 3-5 sets
b. Flat bench- 10-15 reps with 3-5 sets
c. Pec de fly – 10-15 reps with 3-5 sets
While the incline is more Clavicular focused then the flat. The flat already is working this area enough.
The decline fly is again simply working what the flat already does.
2. Shoulders
a. Dumbell lateral raise – 10-12 reps with 5 sets
This isolation can be replaced with a compound. Think military press,Upright rows,rear neck press and so on.
3. Back
a. Lat pull down – 10-15 reps with 3-5 sets
b. Seated rows – 10-15 reps with 3-5 sets
Go with Deadlifts and its variation straight leg deads, Bent over rows, close grip chins and so on.

Day 2 Exercises:

1. Biceps
a. Bicep curl – 10-15 reps with 3-5 sets
b. Free-stand bicep curl – 10-12 reps with 3 sets
2. Triceps
a. Tricep push down – 10-15 reps with 3-5 sets
b. Over-hand extension with push down bar – 10-12 reps with 3 sets
A full day devoted to two small muscle groups is almost a waste. Try placing the shoulders in this day.
Day 3 Exercises:

1. Legs
a. Dumbbell lunge – 15 steps with 3 sets
b. Leg extension – 15 reps with 3 sets
c. Prone hamstring curl – 15 reps with 3-5 sets
d. Bar calf raises – 15 reps with 5 sets
Nix the leg extensions, and hamstring curls. Place in squats(any variation)
2. Abs
a. Crunches – 20 with 3 sets mixed with torso twists with weights
b. Standing side bends – 20 with 3 sets
Do them weighted, 20 reps is far to high.



Could you please post feedback! Thanks

Now some general questions.
1. Why so stuck on the 15 reps in 3 sets?
2. What rest times are you doing?
3. Are you cutting/bulking?
4. Why have you choosen this split over a full body-push/pull-upper/lower?
5. What is your age,height,sex, and weight?

 

[bored4life]

wow soo much criticism/feedback! thanks guys!
alright im 17, 5'8, M, about 153
im trying to cut down as i have some body fat, and like im trying to get a little bigger too, i know both things i cant do at once, but i can try to build muscle while i cut.
my rest times are approx. 1 min eat.

i was actually planning about to do a full upper body, and then full lower body, with the cardio on the upper body days.
and could you please, like substitute some foods in that i can put in my daily routine?

my like revised daily routine looks something like this, without all of your suggestions...same workouts and such, just i switched upper and lower body to two days, while i rotate them.

could you please suggest a couuple of other back excercises?


1st Meal: Egg whites, wheat bread, OJ
2-3hour resting period
2nd Meal: Turkey breast on wheat, water
Alt—Chicken breast on wheat, water
Workout:
10 minute jog
Specified Day Exercises
Post-Workout: 1 scoop whey protein in fruit shake
1hour resting period
3rd Meal : Serving of brown rice with chicken
Daily activities
4th Meal (approx 2 hours later of 3rd): Fruit Bowl
5th Meal (approx 3 hours later of 4th): Chicken salad (Dinner)

I drink water throughout the day. Any other suggestions/feedback?

 

[Fitqueen]

Back Exercises

Here are some excellent back exercises for you to try:

1.) Pull Ups, (especially with palms facing away from you...if you're unable to do a single pull-up, try a "gravitron" machine if available at your gym, have a partner spot you at the feet, or do "negatives" where you start from the top of the bar and resist the downward phase of the exercise.) Once you're proficient at a basic pull-up, experiment with different grip widths and hand positioning.

2.) Bent-Over Rows w/dumbells or barbell

3.) Bench Rows (one arm at a time)

4.) Seated low-pulley cable rows (can be done with a variety of grips, and if no gym pulleys are available, a resistance band can be looped around a pole and used in a similar manner)

5.) Lat Pull-Downs, both wide, medium, and narrow grip.

6.) Reverse Dumbell fly's (can also be done on a pulley machine)

7.) T-Bar Row (gym) similar to the bent rows

I hope that helps!