This is my first post, so I’ll start out with some info about me. I’m 27 years old, 6’2’’, and about 206 pounds (recently down from 218—watched my diet and lost 12 pounds since January). I just started getting into lifting so I don’t really have a good idea of what I’m doing. My mother-in-law used to be a competition body builder so she’s my trainer (kind of embarrassing to have your mother-in-law train you, but hey, it’s free). She has me on a 3 day split right now. The workout is as follows:
Day 1:
Chest
-Bench
-Incline DB Raise
-DB Flyes
Back
-Lat Pull Down
-Seated Cable Rows
-DB Row
Day 2:
Legs:
-Squats
-Leg Extensions
-Leg Curls
Abs:
-P90X Ab Ripper
Day 3:
Shoulders:
-Shoulder Press
-Arnold Press
-Lateral Raise
-Seated Bent Over Lateral Raise
Biceps:
-Barbell Curl
-Incline Hanging DB Curl
Triceps:
-Dips
-DB Kickbacks
Day 4:
Off
Today I will start my 5th rotation of this split and have noticed some strength gains, but haven’t noticed any weight loss. I continue to watch what I eat. Typically I eat oatmeal, a banana, and maybe a Chobani greek yogurt for breakfast. Morning snack is 2 hard boiled eggs and a chobani greek yogurt. Lunch is typically a meat wrap (usually chicken) with lots of vegetables in it and an apple on the side. Dinner varies, but is some kind of meat with at least a vegetable. I also have a protein shake after my workout that is mixed with frozen berries. I drink about 100 ounces of water a day.
I would like to continue to lose weight, although I don’t really have a lot to lose. I’m going to start doing some cardio after some of my workouts and probably on day 4 as well. All that I have available is an elliptical machine, which I am not too fond of. I’ve read jump rope is supposed to kick you in the rear so I will probably start there and incorporate cycling when the weather gets nice. Any other suggestions?
I’ve just started to read about all the different supplements that are out there as well as some of the crazy diets that some people have listed. There’s definitely a lot to learn about the science of the diet.
I normally work out after work around 4 – 5 pm. Since I would like to continue to lose weight should I only take whey once a day after my workout? I’m trying to eat as few calories as possible to get rid of some belly fat, but I would also like muscle gains and quick recovery. I know it changes from person to person, but you guys are the experts so that’s why I’m asking!
I would also like some recommendations on preworkout “energy” type supplements. I’ve never taken any kind of energy drink, and don’t want to consume a lot of caffeine, especially because I normally go to bed around 9:00 (have to wake up at 4:30) and don’t want anything to keep me from sleeping. Thanks for your help!
Day 1:
Chest
-Bench
-Incline DB Raise
-DB Flyes
Back
-Lat Pull Down
-Seated Cable Rows
-DB Row
Day 2:
Legs:
-Squats
-Leg Extensions
-Leg Curls
Abs:
-P90X Ab Ripper
Day 3:
Shoulders:
-Shoulder Press
-Arnold Press
-Lateral Raise
-Seated Bent Over Lateral Raise
Biceps:
-Barbell Curl
-Incline Hanging DB Curl
Triceps:
-Dips
-DB Kickbacks
Day 4:
Off
Today I will start my 5th rotation of this split and have noticed some strength gains, but haven’t noticed any weight loss. I continue to watch what I eat. Typically I eat oatmeal, a banana, and maybe a Chobani greek yogurt for breakfast. Morning snack is 2 hard boiled eggs and a chobani greek yogurt. Lunch is typically a meat wrap (usually chicken) with lots of vegetables in it and an apple on the side. Dinner varies, but is some kind of meat with at least a vegetable. I also have a protein shake after my workout that is mixed with frozen berries. I drink about 100 ounces of water a day.
I would like to continue to lose weight, although I don’t really have a lot to lose. I’m going to start doing some cardio after some of my workouts and probably on day 4 as well. All that I have available is an elliptical machine, which I am not too fond of. I’ve read jump rope is supposed to kick you in the rear so I will probably start there and incorporate cycling when the weather gets nice. Any other suggestions?
I’ve just started to read about all the different supplements that are out there as well as some of the crazy diets that some people have listed. There’s definitely a lot to learn about the science of the diet.
I normally work out after work around 4 – 5 pm. Since I would like to continue to lose weight should I only take whey once a day after my workout? I’m trying to eat as few calories as possible to get rid of some belly fat, but I would also like muscle gains and quick recovery. I know it changes from person to person, but you guys are the experts so that’s why I’m asking!
I would also like some recommendations on preworkout “energy” type supplements. I’ve never taken any kind of energy drink, and don’t want to consume a lot of caffeine, especially because I normally go to bed around 9:00 (have to wake up at 4:30) and don’t want anything to keep me from sleeping. Thanks for your help!