Quick backlog, i wrestled for 10 years up until my Sophmore year in college. Max weight i wrestled then was 164lb's. I was never hte most muscular guy until after i quit wrestling, then i realy only lifted, then i really only did nothing. After 2 1/2 years of off and on waste of time workouts i've finally gotten back into it strong and enjoying it. I'm trying to just cut down on the weight/fat and add on some lean muscle. I started October at 230 lb's, i am 5' 6" (i do still have muscle so its not all fat). Currently as of 10/31 i was 219 lb's and have been doing this workout routine. Wanted to get some feedback on experiances from people to see what they think:
Monday: Interval Swim workout
6 to 8 laps regular pace
1 minute break
6 to 8 laps sprint pace
2 minute break
*Repeat this until i hit 64 (1 mile) to 96 laps (1 1/2 mile). The distance varies but always lands in there
Tuesday: Bike/Lift
25 to 30 minute bike workout
1 minute regular pace
20 seconds sprint
*Repeat for duration 25 minutes to 30 minutes (8 to 91/2 miles)
2 Tricep Lifts
3 Shoulder Lifts
2 Back Lifts
1 Leg lift
1 Set of Abs
1 mile bike at regular pace cool down
Wensday: Interval Swim workout
6 to 8 laps regular pace
1 minute break
6 to 8 laps sprint pace
2 minute break
*Repeat this until i hit 64 (1 mile) to 96 laps (1 1/2 mile). The distance varies but always lands in there
Thursday: Bike/Lift
25 to 30 minute bike workout
1 minute regular pace
20 seconds sprint
*Repeat for duration 25 minutes to 30 minutes (8 to 91/2 miles)
3 Bicep Lifts
3 Chest Lifts
2 Leg lifts
1 Set of Abs
1 mile bike at regular pace cool down
*Now Thursday varies, depending on what i feel like i'll switch up the bike routine for an eliptical routine. Switch things up so it doesn't get boreing
Friday: Interval Swim workout
6 to 8 laps regular pace
1 minute break
6 to 8 laps sprint pace
2 minute break
*Repeat this until i hit 64 (1 mile) to 96 laps (1 1/2 mile). The distance varies but always lands in there
Saturday Morning: Blah Day
This is more of my whatever day, I normally workout at home on this day instead of going to the gym (also depends on weather). But at home or at gym, i like to do a nice run today 2 to 3 miles. I also like to do about 8 to 10 lifts. Light weight, 10 to 15 reps. Hit all parts of the body. But i also like to hit legs harder on Saturday wtih 3 to 4 leg lifts alone.
Sunday: Relax and do stuff i had procrasinated all week.
Diet:
Breakfast 8:30 am:
Diet Rock Star (don't like coffee)
Banana or Oatmeal with 1 tablespoon of brown sugar (which one is better?)
Lunch 11:30 am:
Turkey wrap with a pickle (i eat 1/2 the wrap) with a bag of baked chips or a granola bar and water
Late Lunch 3:30 pm: eat the other 1/2 of my wrap
Dinner 8:00 pm: earliest i can eat dinner. This varies between 2 meals i personnel enjoy:
1: 1 can of tunafish with some lemon pepper, sliced artichoke hearts, sliced sundried tomatoes. Put that between 2 wheat bred slices and throw in some mandrain orange slices or diced peaches and sometimes a bag of stacy's Pita chips
2: 1 chicken breast cooked with some light italian salad dressing, garlic/lemon pepper sprinkled on it. With green beans with garlic and a bag of stacy's Pita chips
.
This is fat burning toning, i'm looking to get down to 180 - 185 within 10 to 15 months. What does everyone think?
Monday: Interval Swim workout
6 to 8 laps regular pace
1 minute break
6 to 8 laps sprint pace
2 minute break
*Repeat this until i hit 64 (1 mile) to 96 laps (1 1/2 mile). The distance varies but always lands in there
Tuesday: Bike/Lift
25 to 30 minute bike workout
1 minute regular pace
20 seconds sprint
*Repeat for duration 25 minutes to 30 minutes (8 to 91/2 miles)
2 Tricep Lifts
3 Shoulder Lifts
2 Back Lifts
1 Leg lift
1 Set of Abs
1 mile bike at regular pace cool down
Wensday: Interval Swim workout
6 to 8 laps regular pace
1 minute break
6 to 8 laps sprint pace
2 minute break
*Repeat this until i hit 64 (1 mile) to 96 laps (1 1/2 mile). The distance varies but always lands in there
Thursday: Bike/Lift
25 to 30 minute bike workout
1 minute regular pace
20 seconds sprint
*Repeat for duration 25 minutes to 30 minutes (8 to 91/2 miles)
3 Bicep Lifts
3 Chest Lifts
2 Leg lifts
1 Set of Abs
1 mile bike at regular pace cool down
*Now Thursday varies, depending on what i feel like i'll switch up the bike routine for an eliptical routine. Switch things up so it doesn't get boreing
Friday: Interval Swim workout
6 to 8 laps regular pace
1 minute break
6 to 8 laps sprint pace
2 minute break
*Repeat this until i hit 64 (1 mile) to 96 laps (1 1/2 mile). The distance varies but always lands in there
Saturday Morning: Blah Day
This is more of my whatever day, I normally workout at home on this day instead of going to the gym (also depends on weather). But at home or at gym, i like to do a nice run today 2 to 3 miles. I also like to do about 8 to 10 lifts. Light weight, 10 to 15 reps. Hit all parts of the body. But i also like to hit legs harder on Saturday wtih 3 to 4 leg lifts alone.
Sunday: Relax and do stuff i had procrasinated all week.
Diet:
Breakfast 8:30 am:
Diet Rock Star (don't like coffee)
Banana or Oatmeal with 1 tablespoon of brown sugar (which one is better?)
Lunch 11:30 am:
Turkey wrap with a pickle (i eat 1/2 the wrap) with a bag of baked chips or a granola bar and water
Late Lunch 3:30 pm: eat the other 1/2 of my wrap
Dinner 8:00 pm: earliest i can eat dinner. This varies between 2 meals i personnel enjoy:
1: 1 can of tunafish with some lemon pepper, sliced artichoke hearts, sliced sundried tomatoes. Put that between 2 wheat bred slices and throw in some mandrain orange slices or diced peaches and sometimes a bag of stacy's Pita chips
2: 1 chicken breast cooked with some light italian salad dressing, garlic/lemon pepper sprinkled on it. With green beans with garlic and a bag of stacy's Pita chips
.
This is fat burning toning, i'm looking to get down to 180 - 185 within 10 to 15 months. What does everyone think?