So i'm trying to make a schedule for myself.
I'm a college student so I have set times to eat like lunch/dinner ect.
Sadly i'm to lazy to wake up at 7am to eat breakfast so my first meal is usually at 11 45am and dinner at 5 30pm.
And I eat again around 9-11pm before I go to sleep around 1am-ish.
I never use to worry about weather I should work out then eat or eat then work out or eat, wait, then work out...
So my question is what are the basic guidelines for a more efficient eating/working out regiment?
Btw my school only serves vegetarian food
__________________
Custom CAI l Custom Open DP l QW FMIC l AGP MM l
AGP WGA l JMB UPP l HKS BOV l Mopar S1 Spring l
CLK Tails l Nexo 17x7 M-20 w/ Kumoh MX 225/45
Well when I was at my peak fitness I was weighing in around almost 150lbs.
But I haven't done anything this past summer and it's hard for me to keep weight so i've dropped to around 135lbs.
I want to get my weight back up and bulk up more again.
Food
Protein - skinless lean chicken, beef, pork, fish, nuts, eggs, protein supplement
Carbs - fresh fruit, canned veggies with no salt added, 1 cup of juice per day.
Grains - only whole grain/wheat products.
Water - 2/3 of your body weight in oz. per day.
Dairy - fat free milk and reduced fat cheese
Workout
Monday Gym- Chest, triceps, shoulders, 1 mile cool down jog
Tuesday - Run 4 miles, core workouts
Wednesday Gym- Biceps, upper back, 1 mile cool down jog
Thursday - Run 4 miles, core workouts
Friday Gym- Legs and lower back, 1/2 mile cool down walk
Saturday and Sunday my legs are too sore to really do much high-active stuff so I rest but still eat well on Saturday. Sunday I pig out on whatever sounds good and forget about the routine completely.
Breakfast 7:00 am - cup of egg whites, whole wheat toast or cereal, banana or raisins, 25 g protein shake with water. 50 g of protein
Lunch 1 11:00 am - 40-50 g of protein meat (chicken or lean burgers), carrots, reduced fat string cheese, banana or strawberries.
Lunch 2 2:00-3:00pm - 40-50 g of protein (ham/turkey sandwich with cheese on whole wheat) banana, apple.
Workout at 5
25 g protein shake immediately following workout
Dinner 7:30-8:00 pm - 40-50 g lean protein meat, green beans or corn without salt, cup of juice
Before Bed - almonds, peanut butter, glass of milk, and sometimes some more meat.
I started on this routine in April of this year at 6'1" 162 lbs and now am 179lbs. Sounds like a lot but it's an easy routine to stick with once you're in. Water is very important...I do about two cups with every meal and a few in between.
Last edited by 2point4boost : 09-24-2009 at 12:05 PM.
I'm not trying to advertise, but I am getting certified with this system in March, and if is a phenominal health first approach to using the whole body intead of isolationg muscle groups when you work out, in real life nothing you do is isolated, it works as a whole!
40/40/20 diet. Plenty of lean proteins and hard workouts. IMO cardio is useless if you want to look good, aside from cooling down or warming up.
My average Monday:
- Mornings - 6 eggs, 1 slice of cheese, uncanned fruit, walnuts, then I go to the gym
- Gym time - chest, triceps, legs, abs (bench press, inclines press, all triceps workouts, squats). So long as your routine is targeting that area and targeting it hard, you'll see results.
- Protein shake immediately after workout (60g protein and 220 calories).
- Remainder of the day I still feast on lean meats (i.e. chicken, tuna, etc.) and eat 98% lean beef. I stay away from pasta and breads (though I will have grain lower-carb wraps on occasion).
Tuesday:
- Rest day, but I will jump rope for 30 minutes as I watch TV. Mornings consist of an identical breakfast as Mondays, but my protein shakes (2) will be scattered throughout the day. I feast on lean home-made chicken soups that are low in sodium and nuts.
Wednesday:
- 2 cups of oatmeal, 1/2 cup of 2% milk, Splenda and a tad of I Can't Believe It's Not Butter
- Gym time - shoulders, biceps, back, abs (curls, pull-downs, seated row, dead-lifts, etc.).
- Immediate protein shake after workout
Thursday:
- Rest, some cardio, etc.
Rinse and repeat.
Muscle should be sore after every workout. If you're looking to bulk, you want to hit the weights heavy with low reps and moderate sets (i.e. 3-4 reps of 4-5 sets). If you're looking to cut, use average weight for high reps and high sets.
I usually do 10 reps of 5 and 7 reps of 5. Sometimes following my regular reps I'll toss on a 15%-20% increase in weight and do 2-3 reps of 3 just to top it off.
Get plenty of sleep and drink plenty of water. Do not starve yourself but cut shit calories/carbs out of your syste (i.e. candy, juice, pop, etc.).
My routine is not for everyone, but it works well for me. It's certainly not scientific like the other users' above mine but it gives results. Within the first month of using this technique I reduced my body-fat by 1%, gained 3.5 lbs (not all muscle, obviously) and could see some definitely tone in various areas. I take no pre-workout supplements because they're ridden with caffeine and always give me a terrible crash. I will drink a cup or two of coffee usually to get me going and then turn on my Zune and go to town for an hour.
Food
Protein - skinless lean chicken, beef, pork, fish, nuts, eggs, protein supplement
Carbs - fresh fruit, canned veggies with no salt added, 1 cup of juice per day.
Grains - only whole grain/wheat products.
Water - 2/3 of your body weight in oz. per day.
Dairy - fat free milk and reduced fat cheese
Workout
Monday Gym- Chest, triceps, shoulders, 1 mile cool down jog
Tuesday - Run 4 miles, core workouts
Wednesday Gym- Biceps, upper back, 1 mile cool down jog
Thursday - Run 4 miles, core workouts
Friday Gym- Legs and lower back, 1/2 mile cool down walk
Saturday and Sunday my legs are too sore to really do much high-active stuff so I rest but still eat well on Saturday. Sunday I pig out on whatever sounds good and forget about the routine completely.
Breakfast 7:00 am - cup of egg whites, whole wheat toast or cereal, banana or raisins, 25 g protein shake with water. 50 g of protein
Lunch 1 11:00 am - 40-50 g of protein meat (chicken or lean burgers), carrots, reduced fat string cheese, banana or strawberries.
Lunch 2 2:00-3:00pm - 40-50 g of protein (ham/turkey sandwich with cheese on whole wheat) banana, apple.
Workout at 5
25 g protein shake immediately following workout
Dinner 7:30-8:00 pm - 40-50 g lean protein meat, green beans or corn without salt, cup of juice
Before Bed - almonds, peanut butter, glass of milk, and sometimes some more meat.
I started on this routine in April of this year at 6'1" 162 lbs and now am 179lbs. Sounds like a lot but it's an easy routine to stick with once you're in. Water is very important...I do about two cups with every meal and a few in between.
I think you need a nutritionist and some guidance... what is it that u think protein REALLLLLY does and how much do u think your REALLLLY replenish after a high intensity work out and how much of that protein do you think REALLLLY built lean muscle mass? Remember, whey is a dairy...
And also, what kind of cool down are you doing and do you know why you are doing a cool down? What are you trying to prevent?
im not putting this down, but OP, my best advice is to speak to a nutritionist over the phone just for some quick advice.
__________________
-TBE -drop in filter -walboro fuel pump- MBC-hks 272 cams-MR crushed BOV-front engine roll stopper mount-mudlfaps-ACT XDSS-tubular manifold
-280 whp @ 21 ish psi. and added 5500 rpm 2 step
40/40/20 diet. Plenty of lean proteins and hard workouts. IMO cardio is useless if you want to look good, aside from cooling down or warming up.
My average Monday:
- Mornings - 6 eggs, 1 slice of cheese, uncanned fruit, walnuts, then I go to the gym
- Gym time - chest, triceps, legs, abs (bench press, inclines press, all triceps workouts, squats). So long as your routine is targeting that area and targeting it hard, you'll see results.
- Protein shake immediately after workout (60g protein and 220 calories).
- Remainder of the day I still feast on lean meats (i.e. chicken, tuna, etc.) and eat 98% lean beef. I stay away from pasta and breads (though I will have grain lower-carb wraps on occasion).
Tuesday:
- Rest day, but I will jump rope for 30 minutes as I watch TV. Mornings consist of an identical breakfast as Mondays, but my protein shakes (2) will be scattered throughout the day. I feast on lean home-made chicken soups that are low in sodium and nuts.
Wednesday:
- 2 cups of oatmeal, 1/2 cup of 2% milk, Splenda and a tad of I Can't Believe It's Not Butter
- Gym time - shoulders, biceps, back, abs (curls, pull-downs, seated row, dead-lifts, etc.).
- Immediate protein shake after workout
Thursday:
- Rest, some cardio, etc.
Rinse and repeat.
Muscle should be sore after every workout. If you're looking to bulk, you want to hit the weights heavy with low reps and moderate sets (i.e. 3-4 reps of 4-5 sets). If you're looking to cut, use average weight for high reps and high sets.
I usually do 10 reps of 5 and 7 reps of 5. Sometimes following my regular reps I'll toss on a 15%-20% increase in weight and do 2-3 reps of 3 just to top it off.
Get plenty of sleep and drink plenty of water. Do not starve yourself but cut shit calories/carbs out of your syste (i.e. candy, juice, pop, etc.).
My routine is not for everyone, but it works well for me. It's certainly not scientific like the other users' above mine but it gives results. Within the first month of using this technique I reduced my body-fat by 1%, gained 3.5 lbs (not all muscle, obviously) and could see some definitely tone in various areas. I take no pre-workout supplements because they're ridden with caffeine and always give me a terrible crash. I will drink a cup or two of coffee usually to get me going and then turn on my Zune and go to town for an hour.
no your muscles should NOT be sore after every workout... you can PREVENT delayed onset soreness by slightly overworking yourself which will then decrease your chances of having it happen again. THIS SORENESS IS CAUSED FROM MICROSCOPIC TEARING!!! not good.
EDIT: I must of misread.----but DO NOT cut carbs out of your diet lol. What do you think your main energy source is? it's not fats unless your utilizing 02 like in a marathon. It certainly isn't protein.... ITS CARBS!
I think you need a nutritionist and some guidance... what is it that u think protein REALLLLLY does and how much do u think your REALLLLY replenish after a high intensity work out and how much of that protein do you think REALLLLY built lean muscle mass? Remember, whey is a dairy...
And also, what kind of cool down are you doing and do you know why you are doing a cool down? What are you trying to prevent?
im not putting this down, but OP, my best advice is to speak to a nutritionist over the phone just for some quick advice.
Thank you for your infinite knowledge. I am well aware that whey is dairy. Milk can be separated into two types of protein, casein and whey protein. You take whey protein after a workout because it is absorbed faster by the body and helps to replenish the muscles quickly following a heavy workout, especially since it's been close to 4 hours since I've consumed anything aside from water. My supplement is only 23g of protein following the workout. I'm pretty sure my results speak for themselves with my regiment. Not saying it's perfect or for everyone but I just weighed in a little over 181 lbs and it's lean muscle. I surpassed my original goal. Thanks for the advice though.
And thanks for the brilliant advice on what foods provide energy. Holy cow, carbs are where we get energy...blowing my mind. If you read closely, rasp and I both talk about cutting "shit calories/carbs out of your system (i.e. candy, juice, pop, etc." Fruits, vegies, whole grains, brown rice and other complex carbs are totally fine/necessary to get an energy-filled, healthy diet.
Also, if you're not "putting this down", provide some constructive criticism instead of acting like a self-righteous ass that REALLLLLY only asks condescending questions.
Last edited by 2point4boost : 11-12-2009 at 11:58 AM.
The AutoGuide.com network consists of the largest network of enthusiast-owned enthusiast-operated automotive communities.
AutoGuide.com provides the latest car reviews, auto show coverage, new car prices, and automotive news. The AutoGuide network operates more than 100 automotive forums where our users consult peers for shopping information and advice, and share opinions as a community.
Best Eating/Working out Regiment?
Linear Mode
