Comments on my workout

jebuz

Hi all dont post here much but read a lot, just want some feedback on my routine see if i can improve in any areas. I started this about 4 months ago and I think im doing ok im seeing some noticible changes but I just want to make sure im staying on the right track.

Stats: 23/m 5'7 10.5 stone

Goals: Lose some weight / muscle gain / maintain general fitness

My routine usually lasts just over 1.5 hours, and its at least twice a week, sometimes 3 when i can.

Cardio: 4.5km treadmill run (25-30 mins)

Weights:

Legs: Olympic Bar Squats (3x10)
Dumbell Squats (3x10)

Chest: Flat Dumbell Press (3x10)
Barbell Bench Press (3x10)

Arms: Concentration Curls (3x10)
Cross Body Hammer Curls (3 x 10)
Tricepts Pulldown (3x10)

Shoulders: Military Press (3x10)

Lats: Lat Pulldown (3x10)




Also I might aswell throw in my eating habits...

Breakfast: Bowl of Special K, Vitamin C Drink

11.00: piece of fruit

lunch: brown bread roll/sandwich with usually tuna and some salad filling, followed by some fruit

4.00: piece of fruit

(i usually do some sort of exercise, soccer, tennis or gym from 5.30 to 7, followed by some fruit)

7/8.00: dinner (potatoes/rice, veg, chicken)


Any suggestions on where I could improve would be greatly appreciated, cheers guys.

Transform

Yes what do you want?

Goals etc

Do you want to feel better?

Have more energy?

Build muscle?

jebuz

I already said my goals...

Goals: Lose some weight / muscle gain / maintain general fitness

Just wanting to know if the routine can be improved in any areas, am I missing any essential areas?

Smellyirishman

Drop the special K and go for porridge will be top of everyone list so I guess we can put that one aside. Probably going a bit mad on the fruit too, a lot of sugars going in, but not much protien/complex carbs/fats. At the moment you have a 6-7hr gap with nothing but fruit (I am assuming lunch at 1-2) and a training session in that time too.

If you want to put on muscle, you need to start eating more, both more food mass and more variety of food, throughout the day.This obviously will make it harder (but by no means impossible) to lose body fat.

If your going to do both at the same time, it will be slow going and much more awkward (Far more balancing to be done). I would probably do one or the other, perhaps concentrating on gaining muscle if your not too high in body fat as the extra muscle will burn cals just by existing.

That's a rough brushover, hopefully others will come along with more insight.

yomchi

jebuz wrote:

Hi all dont post here much but read a lot, just want some feedback on my routine see if i can improve in any areas. I started this about 4 months ago and I think im doing ok im seeing some noticible changes but I just want to make sure im staying on the right track.

Stats: 23/m 5'7 10.5 stone

Goals: Lose some weight / muscle gain / maintain general fitness

My routine usually lasts just over 1.5 hours, and its at least twice a week, sometimes 3 when i can.

Cardio: 4.5km treadmill run (25-30 mins)

Weights:

Legs: Olympic Bar Squats (3x10)
Dumbell Squats (3x10)

Chest: Flat Dumbell Press (3x10)
Barbell Bench Press (3x10)

Arms: Concentration Curls (3x10)
Cross Body Hammer Curls (3 x 10)
Tricepts Pulldown (3x10)

Shoulders: Military Press (3x10)

Lats: Lat Pulldown (3x10)




Also I might aswell throw in my eating habits...

Breakfast: Bowl of Special K, Vitamin C Drink

11.00: piece of fruit

lunch: brown bread roll/sandwich with usually tuna and some salad filling, followed by some fruit

4.00: piece of fruit

(i usually do some sort of exercise, soccer, tennis or gym from 5.30 to 7, followed by some fruit)

7/8.00: dinner (potatoes/rice, veg, chicken)


Any suggestions on where I could improve would be greatly appreciated, cheers guys.

I agree with the smellyguy! Your diet is not any where near what it needs to be to build muscle.

Also your gym plan is missing some important exercises. Like for example your legs, you are just working your quads, you must work your entire muscle group otherwise knee weakness is a possiblity as one side of you leg gets stronger and the other stays the same -this happened to me. Also your calf muscles too. You are also missing your upper and lower back. Also you need to hit your front, middle and rear delt on your shoulders, so incorporate some raises in your shoulder work out although Military press is a good compound exercise.
Lastly, if you are doing cardio before weights you are not going to get a good work out on the weights as your body will be tired. Maybe reverse this or do cardio on seperate days.

daveirl

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Smellyirishman

Oh, I agree Dave, fruit is definitly a worthy addition to any diet. I just think the OP is taking in a little too much when you look at his overall diet (fruit is ~40-60% of his diet), and I ment a lot of sugars in comparison to everything else so I would sacrafice one helping of fruit with something a bit more fullfilling, like a steak! (Or steak + fruit)

yomchi

(Or steak + fruit)

Mixed in a blender hmmm

Smellyirishman

I know! Tasty, right?!

Peanut butter and eggs thrown in too.

iregk

with a side order of 4 raw eggs in a glass for a drink - rocky style baby!!!

jebuz

some great idea's here, i think ill go with the steak and fruit smoothie!!

cheers for the replies lads, i see your point on the fruit, but what do you recommend i could replace some of it with seeing as i spend most of the day in the office? how about a chicken sandwich or somethin?

Smellyirishman

For office work, one word will suffice; prepare.

Bring in some tuna sandwiches, some chicken, some nuts or something and eat them through the day. From the time I arrive in the office I eat

9am : two peanut butter sandwiches + fruit
11am : breast of chicken
1pm : two tuna sandwiches + liter of milk
4 pm : breast of chicen + fruit

jebuz

sounds good to me, ill start cooking some chicken breasts the night before and bring them into work, see how it goes. cheers smellyirishman, your not so smelly afterall

Smellyirishman

I prepare everything on the sunday, and just freeze/fridge it.

Oh yeah, and as Jon was hinting at, get some deadlifts into your routine for hamstring/back work.

~Leanne~

Would chicken fillets not be very bland to just eat on thier own? Also after you cook them how long generally do they keep in the fridge???

jebuz

yeah i was wondering that too. is it ok to cook the fillets, freeze them, then defrost them and heat them in a microwave?

anybody got another good snack food thats easy to prepare and ideal for the office?

daveirl

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daveirl

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Smellyirishman

I keep my chicken in the fridge from the Sunday night, to Friday. It does get a little rougher around now (So 3+ days) but meh, it still goes down....and stays down . It's just easier for me to do it all at once so then I won't get stuck mid-week with the "Oh, I meant to do the chicken tonight but blah blah blah.." excuses.

I have to have a look at some maranades, maybe nexts weeks batch will be a little more fancy .

MrJones

Smellyirishman wrote:

I keep my chicken in the fridge from the Sunday night, to Friday. It does get a little rougher around now (So 3+ days) but meh, it still goes down....and stays down .

Jez fair play to you man. you must have a stomach of iron!! repellent of all known ecoli and bacteria!

daveirl

This post has been deleted.