Is this a good schedule & diet/ any recommended changes?

AndrewHatkoff14 · Post by **AndrewHatkoff14** » Wed Jun 03, 2009 10:21 pm

I am 22 Y.O.A
5'5''
136 Pounds

As of 2 weeks of performing this I am already showing visable progress. I am not sure if I specifically need to gain or lose weight, and my diet, while enjoyable, can be made better I'm sure.

- Wakeup - 8AM
45 Pushups at 2 sets (Either Triangle, Wide, Incline or Regular)

- Breakfast - 10AM
Flax Protein Cereal
Fruit Shake With Peanut Butter and Whey Protein Mix
2 Scrambled Eggs (Spinach Mixed In)
Multivitamin & Fish Oil

- Lunch (Rice and Chicken/Veggies) & Salad - 1-2PM

-Late Afternoon- //Generally 5-6PM//
- Daily 1.5 Mile Run followed by the following Dumbell and Body Excercises
Mon – 1HR Chest/Waist
Tues – 1HR Back / 30 Min Yoga
Wed- 1HR Shoulders/Waist
Thurs – 1HR Biceps & Triceps / 30 Min Yoga
Fri – 1HR Calves + Thighs/Waist
Sat & Sun – 30 Minute Yoga & .5 Mile Sprint (2 Sets with 4 minutes in between)

Post Workout = 1 milk/protein shake with 1 Bananna

- Dinner-
Chicken and Vegitables

Jebus · Post by **Jebus** » Wed Jun 03, 2009 11:13 pm

1 hour for back? wow thats crazy

I only need around 45-60 min and thats 3 muscle groups ex.Back, Waist and chest. Stretches included.

Post by **Ironman** » Thu Jun 04, 2009 3:28 am

What are you trying to do? It's kind of hard to give advice without knowing goals.

AndrewHatkoff14 · Post by **AndrewHatkoff14** » Thu Jun 04, 2009 9:14 am

Trying to be fit/healthy and relatively ripped, Tyler Durden style.

Post by **stuward** » Thu Jun 04, 2009 9:41 am

How old are you, and how do you feel about your progress?

pdellorto · Post by **pdellorto** » Thu Jun 04, 2009 9:49 am

stuward wrote:How old are you, and how do you feel about your progress?

The second part is really critical. Do you need to lose weight to get to "Tyler Durden" or gain weight? Is your program making your stronger and healthier, do you feel good on your diet or not, etc.?

It's hard to tell what's good without knowing where you are and where you aim to go.

AndrewHatkoff14 · Post by **AndrewHatkoff14** » Thu Jun 04, 2009 11:20 am

Yes, you are right, I'll be sure to be more specific, and I've changed to the first post.

Post by **Ironman** » Fri Jun 05, 2009 4:32 am

I would try 200 or more grams of protein and 3500 calories. Focus on compound free weight lifts. bench, inclines, rows, *WEIGHTED* chins, squats, deadlifts. Only do minimal isolation. Calves are the only thing it's really ok to use a machine for. Do 3 full body routines a week and keep the cardio minimal, as in only the stuff you really really *LOVE* doing. Don't reply with any sentences that begins with "but I only wanted to". Just switch to maintenance when you look in the mirror and see what you want to see. It shouldn't take too long to get what you want if you go at it like that.

AndrewHatkoff14 · Post by **AndrewHatkoff14** » Fri Jun 05, 2009 12:32 pm

Hmm sounds great. Only 2 questions.

Do 3 full body routines a week

--- Can you be a bit more specific? I mainly use Dumbells for excercise. Is this bad?

and keep the cardio minimum

---- Is a 1.5 mile daily jog too much?

Post by **Ironman** » Fri Jun 05, 2009 4:43 pm

There is nothing wrong with dumbbells. I do many of my exercises with dumbbells. It's nice to have a rack and barbell for squats though. But you can do step ups or lunges if you don't have access to that. You can do single leg calf raises on a step holding a dumbbell. then all you need is a chin bar. The Iron Gym chin/pullup bar is cheap. I only paid $20 for mine. You can find a belt and weight plates pretty much anywhere so you can add weight.

Daily jogging is a little much. It's kind of hard on the knees long term too. It would be better not to do it on workout days. If you do, there should be a meal and some rest time between the 2. from your list of activities, your height/weight and goals, it sounds like you just need to make your muscles a little bigger.