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Thought I'd share both my workout regimen and diet plan with you guys. First off, I would like to say I've been working out for 8 weeks and have lost about 18lbs. I was 238before and now Im 220. 8 weeks of hard work people. I've been busting my tail off and the results have been extremely gratifying. I've put on muscle as well, and my body is developing good shape thanks in large part to muscular endurance training.
*I've burned a lot fat thanks to cardio. I do my cardio first thing in the morning, before the weights. I usually let my body cool off for a couple of hours once Im done cardio, then hit the gym after for weight training. I walk 6k's a day, 6 times a week.
Workout plan
Day 1
-Legs
Squats, 3 sets 8-12 reps ----I started off lifting 225lbs, and now Im up to 405lbs. My
----goal is to eventually do 5 plates aside.
Deadlifts, 3 sets 8-12 reps ----I started off lifting 225lbs, and now Im up to 405lbs. My
----goal is to eventually do 5 plates aside.
Lunges, 4 sets 15-20 reps
Hamstring Curls, 3 sets 8-12 reps
Day 2
Chest/Shoulders
Flat dumbell bench presses, 3 sets of 8-12 reps
Incline dumbell bench presses, 3 sets of 8-12 reps
Flat dumbell Flys, 3 sets of 8-12 reps
Incline dumbell Flys, 3 sets of 8-12 reps
Front Lateral Raises (shoulders), 3 sets of 8-12 reps
Lateral Raises (shoulders), 3 sets of 8-12 reps
Day 3
Back
Widegrip chin ups, 3 sets of 8-12 reps ----I use the gravition machine for both these
Closegrip chin ups, 3 sets of 8-12 reps ----exercises, and work my way up and increase
the reps and weight every week. I struggle
lifting my own weight on these exercises for
some reason. As you can see Im not a light
weight by any means.
so lifting my own weight is tough, but
eventually thats the goal, and I'll accomplish
that once my strength improves and the
pounds shed off.
One arm dumbell Rows, 3 sets of 8-12 reps
Cable Rows, 3 sets of 8-12 reps
Good mornings, 3 sets of 15-20 reps
Day 4
Shoulders/Arms
Dumbell shoulder presses(military style), 3 sets of 8-12 reps
Shrugs, 3 sets of 8-12 reps
Rear Delt Flys, 3 sets of 8-12 reps
Barbell Bicep Curls, 3 sets of 8-12 reps
Cable Bicep Curls, 3 sets of 8-12 reps
Over tricep extensions w/ Cables, 3 sets of 8-12 reps
Skull Crushers, 3 sets of 8-12 reps
*Im aiming for strength and power in my workouts. And, I also want to sculpt the body as well with shedding a few pounds in the process. So I thought its best to involve both compounded movements and isolated movements into my program. I really enjoy compound movements since these exercises require more than one muscle group to lift. And its great since Im developing total body strength and get to stimulate each muscle group in my body more than once a week. I just think that hitting a muscle group once a week is too little. You can train your muscles 2-3 times a week imo. The muscles that have the longest recovery rate is legs, which is about 48-72 hours, depending on how hard you train them of course. Note, that I don't do abs. I've left them out. although, I will say thanks to squats and deadlifts I've strengthened my core dramatically. I just don't train them right now because I got a whole bunch of flab covering them so I figured there is no point since you won't see them. But deadlifts and squats are amazing, and I want to strengthen my core first before I decide to shape it.
Okay off to the Diet plan:
*I drink 4-6 litres of water per day. I take 1 multi-vitamin per day, 1 B-complex vitamin, 2 digestive enzymes capsules, 1 B-12, 2 tsps of fish oil per day, and I drink 2 cups of green tea.
Day 1
Breakfast
16 egg whites
1 cup of oatmeal
water
tea
1 multi-vitamin
Snack
1 protein shake (3 scoops)
1 tsp fish oil
water
tea
1 B-Complex vitamin
Lunch
Chicken Breast 8oz
2 cups of yams
water
1 digestive enzyme
1 B-12
Snack
Chicken Breast 8oz
1 cup of Brocolli
2 cups of salad
1 Tbsp of Olive Oil
1 Tbsp of Apple Cider vinegar
water
1 digestive enzyme
Dinner
Tuna 12 oz
2 cups of salad
1 Tbsp of Olive Oil
1 Tbsp of Apple Cider Vinegar
water
Snack
1 protein Shake (2 scoops)
1 tsp Fish oil
water
Day 2
Breakfast
2 cup of All-Bran buds
1 cups of Fat-free Skim milk
1 Protein Shake (3 scoops)
water
tea
1 multi-vitamin
Snack
1 cup of plain yogurt(fat-free)
1 apple
water
tea
1-B complex
Lunch
Chicken Breast 8oz
2 cus of Yams
water
1 digestive enzyme
1 B-12
Snack
Steak 10oz
1 cup of Brocolli
2 cups of salad
1 Tbsp of Olive Oil
1 Tbsp of Apple Cider vinegar
water
1 digestive enzyme
Dinner
tuna 12oz
2 cups of salad
1 Tbsp of Olive Oil
1 Tbsp of Apple Cider vinegar
water
Snack
1 Protein shake (3 scoops)
1 tsp fish oil
water
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