Mike's Diary

Mikez0rr

Mikez0rr

New member
I already posted this in the newcomers section but maybe having it here will help me out that much more.

Hey guys,
I just started my routine again today and I was wondering if I could get a lil input on my diet scheme I came up with, see if its ok for what I want to do or what. Anywho, here goes:

6 a.m. 40 mins cardio ( running/elliptical)
7 a.m. 1 1/2 cups of oatmeal and half cup of blueberries
10 a.m. 2 scoops of protein in water
12:30 p.m. 2 apples and a 10g protein protein bar
3:00 p.m. 2 scoops of protein powder in water
5:30 p.m. 4 cups of fresh spinach and 2 cups of lean chicken and egg whites
7:00 p.m. Weight lifting ( 60 mins aprox) with a myoplex shake right after
9:00 p.m. Myoplex shake
10:30 2 cups of milk with a scoop of peanut butter
11 p.m.-6 a.m. Sleep

Side note: I drink 10 (16.9 fl oz) bottles of water per day as well.

Now I weight around 265 and I'm 6'2 is this a good diet for weight loss? I wanna drop down to about 220 or so since i have a pretty big frame. Then afterwards I can increase protein and calorie intake to build muscle or can I leave it the way it is to stay lean and increase muscle mass?

Any help would be appreciated.
 
first day wasn't too horrible. the cardio wasn't a problem at all. the few months i went away from my weight routine took a toll tho. Had to step back and adjust to a lighter weight, like 20 lbs lighter. kinda discouraging but not too shabby. the eating was simple, stayed full and on time with the meals so no prob there. drinking the water is simple enough, its just using the bathroom more is kinda funny. its like damn, i just went. overall a good first day, ill be down in no time.
 
Couple of random thoughts:

1. Have you thought about plugging this into a spreadsheet or something like so we can get a ballpark of how many calories you're consuming. I'd also be interested in seeing how many grams of protein you're eating.

2. I'd consider getting your essential fats up a bit.

3. Are you planning on lifting weights every day?
 
ill work on the fit day thing. protein is around 160 g/day

what kinda of essential fats, like peanuts/avocados etc?
 
Yes, nuts and avocados are good. I'd highly recommend supplementing with fish oil pills.

The weight training... is that something you were planning on doing every single day?

Also, what does it look like?
 
oh yeah i take the omega-3 fatty acids, i didnt know what you were getting at? what does what look like?

ill lift 5 times a week. 5 different body parts.
 
Mikez0rr said:
oh yeah i take the omega-3 fatty acids, i didnt know what you were getting at? what does what look like?

ill lift 5 times a week. 5 different body parts.
Click to expand...

I meant what specifically does your training look like? Is there some rhyme or reason to what you do in terms of weight lifting or do you do something different each time?
 

General thoughts of mine:

1. Something seems off with the chicken breast entry. What sort of chicken was this? The fat grams seems awfully high for a 2 cup serving.

2. Protein is definitely on the high side but not too terribly high. As a general rule of thumb I like to shoot for 1 - 1.5 grams per pound of goal body weight.

3. You might consider natural peanut butter. I love the brand Crazy Richards.

4. Just curious why you consume so many protein shakes?
 
monday is chest, tuesday is back, wednesdays are biceps and triceps, thursday is shoulders. I take off weights on friday and hit my legs hard on saturday

i change the rep and set amount weekly (3x10 first week, 4x7 the next and so on with increasing weight etc)
 
Mikez0rr said:
monday is chest, tuesday is back, wednesdays are biceps and triceps, thursday is shoulders. I take off weights on friday and hit my legs hard on saturday
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I'm of the opinion that hitting each body part once per week is extremely suboptimal. We just had a conversation about this on my forum last week
 
I work out pretty hard. i was two days a week for each muscle group but i was overtraining, i dropped to one day a week and i have seen massive gains.

plus once a week is good for me because of my job, i dont sit behind a desk, i do strenuous work
 
Mikez0rr said:
I work out pretty hard. i was two days a week for each muscle group but i was overtraining, i dropped to one day a week and i have seen massive gains.
Click to expand...

Gains of what sort?

Muscle mass? If so, how are you tracking muscle mass?

You were "overtraining" doing twice per week b/c you didn't account for volume.

Here's a really simplistic example:

Suppose you typically do 4 sets of 8 once per week.

I'm proposing it would be better for you to do 2 sets of 8 twice per week. Not 4 sets of 8 twice per week. You're simply spreading your volume out across more days, which in turn sends twice as many stimuli for growth and adaptation.

If you didn't check that thread, I can't say it any better than I did here:

Look at this model for example: Let's say that you are doing a standard "bodybuilder" split, where you perform 4 leg exercises and then wait an entire week before doing them again. Now, let's say that I am doing a full body workout 3x per week, with 1 leg exercise each time. At the end of the week, you will have performed 4 exercises to my 3, which is very similar; however, by waiting an entire week, you have lost adaptations where I have not. Further, in a full year (we'll take that as 50 weeks for simplicity), you have worked out 50 times to my 150. Who do you think will have seen better gains in that time?
Click to expand...

If you're happy doing what you're doing, I'm not going to twist your arm. :) I'm here only to offer my advice based on my experience and based on what we know about the adaptive response to loading frequency. What you choose to do with said advice is totally up to you.

plus once a week is good for me because of my job, i dont sit behind a desk, i do strenuous work
Click to expand...

I actually train my muscle twice as frequently as you and spend a lot less time in the gym per week than you, if that matters at all to you.
 
woke up around 3 and had a glass of milk and a bottle of water. got up at 5 and went and ran for 20 mins then hit the elliptical up for another 20...just fyi, it helps a lot if you stretch before you do any kind of physical activity.

for real.
 
who is worried about time? i like my gym

it seems like you are trying to bash more than help.

ive taken advice from everyone. I know about rep counts etc.

this works for me, and who cares if im in the gym for longer than you? i have to split up my time

i thought this was for support, not to see who is in the gym for what time.

odd.
 
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Mike, I'll exit your thread. It's a real shame you took my posts as bashing. Mind you, you asked for input and I gave it.

Good luck and take care.
 
i only have one argument, everything else is fine.

why should it matter what i do on my time? or what for that matter?

some folks on here walk for their exercise and nobody says anything, so why is what I do a problem? that's all i want an answer to sir.
 
Mike, I think you misunderstood my intent. I really could care less what you do with your time. I train people in the weight room for a living. When someone asks for input on what they're currently doing, I'm going to give them my input and it's not going to be based on them at all. It's going to be based on their routine.

Based on experience and research, we know that training a muscle with more frequency opposed to less is optimal for initiating positive adaptations in muscle, have it be strength, growth, etc.

I'm not bringing this up because of YOU. I don't know you. I simply know training and that's why I said what I said. I was attempting to help you.

And truthfully, if you feel like you're being bashed, then my advice isn't going to fit what you're looking for. And that's fine. So I'll be on my way and hopefully someone here can help you better than I can.

Fair enough?
 
haha, i was gonna head out to work pissed off cuz i didnt think you would respond.

i figured you were a trainer. the guy that i lift with at the gym is a trainer, he noticed that I wasn't making any progress with what i was doin before so he suggested this.

im not trying to be a dick, it was more like (well who the hell is right)

im not mr know-it-all, i have done my research, this is the start of my routine, and i change in four weeks, any info is cool

i wanted to pm you anyhow as soon as i was able to ask about supplements etc.

peace? or whatev?
 
That's fine. It seems on this forum people tend to personalize everything that's said to them, even when it's unbiased. I think people get hung up on inserting tone to typed words which screws with how they perceive intentions.

Not bashing you, but it's something to be cognizant about going forward. It's a trap a lot of people fall into and it's not worth the aggravation, in my opinion.

If you'd like me to explain to you why training with more frequency is optimal, I'll gladly do so. If you aren't interested in hearing it, that's fine too.
 
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