need experienced advice on routine

A

Apollo

0
6'00 171 pounds if you can guess my fat % i'll give you a cookie

this is a 24 hour scheduale keep in mind i work night shift so just think that when i wake up it's morning to me :p.

here we start at 3:pm


3:00-4:00pm- breakfast consists of raison bran, glass of water glass of protien shake

5:00 watch tv chill out!!!
6:00 workout

Workout consists of working different muscle groups during the week so for example

monday- chest+triceps

tuesday- back+biceps

wendsday- Shoulders+legs

and we just cycle that so what happens is that you get about a 3 days rest on that muscle group without getting mis-proportioned and you'll notice no ab workouts that's simply because if your doing a good rounded workout and have free wheights and such your butt+abs should be clenching when your doing your reps. they will naturaly just grow with your body and the tighter your body is the tighter they'll be. Moving on.

Cardio: tredmill for 30 minutes keeping my heart rate high for 20 minutes and btw my cardio is first to warm my muscles and not injure my self :p

7:15 Protien shake


8:15 (1 hour after the shake cuz it's filling :p)

lunch: tuna,bread, milk or some high carbohydrate sport drink


10-5am working and that is labor so it's lifting like 50-80ish pound crap around but, no complaints long as they keep paying me

at 1:00am im having my dinner which is pasta, chicken and a protien shake with 1 can of pop and a serving to 2 servings of fruit with it. this isn't what i eat eavery damn day!!! i would killl my self if i did!!!i do mix things up but im roughly getting the same nutrients to gain wheight and put on muscle.

get home at 6:15
watch some episodes of whatever the i want on my computer then crash till 3pm

If your wondering why i dont include my reps and type of work out's in this is because im getting instruction from a candian olympic boxer and his workouts are basicly crazy in the aspect of building muscle like fast fast meaning (6 months) lets be realistic here. But i want your guys opinions because, my friend said you guys know what your talking about 90% of the time so if you have any suggestions of what i could , should be doing it would be great to hear a response.

and for the love of god plz dont give me responses such as workout more or buy tons of suplements because i jsut dont have the money to waste since im living alone... but some good advice wouldn't hurt guys thanks
 
Apollo said:
my friend said you guys know what your talking about 90% of the time
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pretty good percentage if you ask me :p

IMO, your routine looks good to me so what i'm gonna throw at you can probably be seen as nitpicking. ;)

for breakfast i would drop the raisn brand and do some oatmeal plus some fruit and milk.

i'm partial to training the body as a whole and not splitting things up too much. for instance, with chest work monday you're also hitting shoulders and for shoulder work wednesday you are also hitting triceps. i rather simple splits like push/pull or upper body/lower body with 1 day inbetween workouts. this one day would be for abs and cardio.

after your workouts, is there some carbs in your protein shake?

Apollo said:
and for the love of god plz dont give me responses such as workout more or buy tons of suplements
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i'm saying is to workout less and drop one of your protein shakes :D
 
my guess is 12% bf, but hight and weight are horrable to try and guess by.
I would suggest a mutli-vitamin and not one from a grocery store, get one from bodybuilding.com or NOW foods. and from the looks of it you should also raise your calorie intake (so more food and spread throughout the day, every 2-3 houres or 6 small meals a day) I bring a large bottle of casein, bananna, natural peanutbutter and some flax all in a very large shake of milk or water, to work with me if you can't find time to get a regular meal. also some cottage cheese before you go to bed. then add that to abears food suggestions and things will be much better.
 
Hey, cool i got some good sugestions here im going to try to incorperate all these into my routine they're all great suggestions. ya the protien does have alot of carbs in it and for my calorie intake i do eat little candys and stuff to just boost that lol. i also get **** laods of carbs out of drinking my gatorade with water and for the multi vitamin i got a Potasium multi vit. from GNC so it's got mostly Potasium in it but it's got alot of other benifits in it since i dont really like bannana's. also my workout for example for the hell of it lets say legs so you get the swing of my type of workout all over my body.


Leg Press: 90 pounds(8 reps),140(8 reps), 190(8 reps), 260(8 reps) (90%ish of maximum) 190(8 reps), 130(8 reps), 90(15 reps), 40(20 reps)

this is basicly standard for my whole body so just take that formula and apply it all over my body

the reason why i split my body up all over the week is because i dont like going into work wrecked because my job is very physical, im already getting a huge workout in my thighs,butt,calves,hamstrings,biceps(especially),traps,shoulders, from carting around a fuc*in 1.5 ton pallet of stuff to put away in a hardware store :D fun stuff haha

k well if ya keep responding i'll definatly try to get back asap

apreciate'd the input :D thanks guys
 
you just take it and kjeep rolling with it so lets say chest,tri's,bi's,chest,tri's,bi's and you keep going so then your still working out never lossing that routine in the mind and not going "maby not today" <<<this kills athletes
 
yup i've talked to alot of people that are jsut massive f*ckers in real life not on the internet....... and we jsut discuss this stuff at work and such and so far im losing my fat i gained a year ago and im gaining muscle really fast and plus the fact that im bulking up like mad helps out alot cuz when i get big enough i'll start the cutting process and be a lean mean f*cuking machine :D

anywho, It keeps your metabilisim really high and your cardio definatly helps everyday:D
hmmmm oh and you dont lose any muscle when you work out every day and also sets your body up to build more muscle, some sort of body chemical reaction taking place dont ask cuz i dunno why i got this advice from my buddy at work and he knows the technical back end.
 
I've got a feeling you'll plateau soon if you train every day, your body needs rest to build muscle. How long have you been training every day?
 
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