The BKT routine.

[BKT]

Alright, here goes.

Over the past 5 months I've been hittin the gym regularly with a decent routine and a diet a little too strict for the average 19 year old. Well, that's

about to change, it's going to get even more strict, and my workouts are going to get more extreme. This is what it should look like:

Monday: chest, tris.

Tuesday: Sprints, abs.

Wednesday: Shoulders, legs.

Thursday: Sprints, (maybe abs if they aren't too sore)

Friday: Back and bis.

Weekend off. (Maybe some sprints if I'm not too lazy.)

Day one routine: 5 chest exercises, 4 tri exercises.


Day one diet:

8:15am - 3 egg whites, 2 pieces whole wheat bread. Banana.
10:15am- Green tea (sweetened with sweet & low....they didn't have splenda )
1:00pm (after workout) - Protein shake (~45g protein, ~4g sat. fat.) Few small cubes of watermelon, Kashi pumpkin spice crunchy granola bar.
3:30pm- Small chicken breast, bowl of oat bran, 6-7 baby carrots, tablespoon of natural peanut butter.
tbc......


Here is a current picture. I will post one every week or so to track my progress.

 

[Chillen]

Glad to see you started one! Good Luck With it! ROCK IT!!!!!!!!

I wish the best of luck!!!!!!!

 

[fitlatino8]

Sounds like a good and structured plan....Good Luck!!

 

[BKT]

Ok, no time yesterday to post but:

Tuesday:

I was supposed to get up and run, but damn, I was lazy.

Breakfast was ****ty: granola bar and 1 hard boiled egg.

Snack: granola bar

after ab workout: Protein shake.

snack: whole wheat bread with natural peanut butter, cashews.

Late dinner: Chicken tomesto sandwich from Panera.




Today:

Went for a good sprint session before breakfast. ~25 mintutes.

Breakfast 8am: protein shake.

Snack 10:30am: protein bar.

Shoulder and leg routine from 11:50-12:40

After workout @ 1 : Protein shake

Early dinner @ 3:30pm: Small chicken breast, granola bar, handful of baby carrots.

Dinner @ 6:30pm: Small chicken breast, potatoes from beef stew (tried to get some without much stew on them), slice of watermelon

Late snack @ 9pm: whole wheat bread with natural peanut butter, few small squares of watermelon.

Going to go to bed at about midnight.

 

[Chillen]

Ok, no time yesterday to post but:

Tuesday:

I was supposed to get up and run, but damn, I was lazy......

Can I ask what motivational issues you are having that is causing you not to run? If morning isnt for you, can you switch this to a different time frame? I still would like to here an answer on the motivational question, my friend.

Breakfast was ****ty: granola bar and 1 hard boiled egg.

Snack: granola bar

after ab workout: Protein shake.

snack: whole wheat bread with natural peanut butter, cashews.

Late dinner: Chicken tomesto sandwich from Panera. ......

What is your ab workout like? Caloric totals and goals?

Today:

Went for a good sprint session before breakfast. ~25 mintutes.

Breakfast 8am: protein shake.

Snack 10:30am: protein bar.

Shoulder and leg routine from 11:50-12:40

After workout @ 1 : Protein shake

Early dinner @ 3:30pm: Small chicken breast, granola bar, handful of baby carrots.

TBC.....

GREAT! You did get up and SPRINT!......Fantastic! Im a little grey in your Workout routine though........you are doing a split type routine I take it? (Edit: I read your first post, it is splits), have you considered a FBW? If this isnt feasable, I think a minor adjustment needs discussed.


KEEP ROCKEN!

 

[BKT]

well, it was more like I woke up late and it was either run or arrive to class on time. I chose the latter.

Ab workout consisted of 3 groups of 3 ab exercises, for 3 sets, 30 reps each. ex: 1 upper, 1 lower, 1 oblique exercise, 30 reps apiece, 3 sets. Then move on to the next group. I do 2-3 of these (sometimes the last group isn't a full group, or I'll do a few more exercises and less sets.)
The workout lasts about 40 minutes.

My routine is split up into weight training days, and cardio/ab days. mon, wed. friday are weights, tuesday and thursday are for sprints in the morning and abs in the afternoon.

I would like to try a FBW, but I don't know where to start, and how to fit that into my routine. I am open to suggestions.

 

[Chillen]

Been a couple of days since you posted. (I watch the diary's, LOL). Hope all is well.

 

[BKT]

Sorry I haven't posted lately, I caught strep throat and I'm having a hell of a time fighting it off.


I also decided to change up my routine and diet. I am going to try carb cycling. 2 days of low carbs, 2 days of medium carbs, and one day of high carbs, then repeat. My training split will be monday and tuesday, rest on wednesday and then train on thursday and friday. I wish the college gym was open on weekends so that I could get a better schedule, but I have to work with what I've got.