Any critiques on workout and diet??

[bud_2005]

I'm a fat **** right now weighing in at 220 standing at 5'8. Here is my workout routine I plan on following. Everything is 3x5:

Monday:
DB Triceps Extension
Alternating DB Curl
DB Overhhead Press
Lat Pulldown
Deadlift

Wednesday:
Chinup
DB Floor Press
Hammer Curl
One Arm Incline Press
Squats

Friday:
Barbell Clean
Dips
EZ Bar Curl
Bench Press
Seated Cable Row

These are usually what I eat on a given day:
Meal 1: Pancakes and bacon, or peanut butter on toast and eggs, and orange juice
Meal2: Apple
Meal3: Ham & Swiss sandwich on whole wheat, or Lean Cuisine
Meal4: Tigers Milk Protein Bar
Workout
Meal5: 2 scoops Whey with 2 raw eggs blended
Meal6: Boneless Skinless Chicken Breast or Hamburger with veggies cooked in pan w/ olive oil, and milk

I would like to get down to about 170ish. Not doing any cardio because I hate it but trying to get myself to do it in the morning before breakfast. I don't care at all about getting big I just want to get very strong.

Supplements: Whey, Fish Oil, GNC Mega Mens Multivitamin, Tetrazene Extreme(similar to Hydroxycut)

 

[EFFORT]

I'm a fat **** right now weighing in at 220 standing at 5'8. Here is my workout routine I plan on following. Everything is 3x5:

Monday:
DB Triceps Extension
Alternating DB Curl
DB Overhhead Press
Lat Pulldown
Deadlift

Wednesday:
Chinup
DB Floor Press
Hammer Curl
One Arm Incline Press
Squats

Friday:
Barbell Clean
Dips
EZ Bar Curl
Bench Press
Seated Cable Row

These are usually what I eat on a given day:
Meal 1: Pancakes and bacon, or peanut butter on toast and eggs, and orange juice
Meal2: Apple
Meal3: Ham & Swiss sandwich on whole wheat, or Lean Cuisine
Meal4: Tigers Milk Protein Bar
Workout
Meal5: 2 scoops Whey with 2 raw eggs blended
Meal6: Boneless Skinless Chicken Breast or Hamburger with veggies cooked in pan w/ olive oil, and milk

I would like to get down to about 170ish. Not doing any cardio because I hate it but trying to get myself to do it in the morning before breakfast. I don't care at all about getting big I just want to get very strong.

Supplements: Whey, Fish Oil, Tetrazene Extreme(similar to Hydroxycut)

follow simple starting diet and where to start thread

 

[bud_2005]

What is wrong with milk at night? I grew up drinking milk and its seems like a great complement to a meal as far as something to drink.

 

[user43770]

You're going overboard on biceps.

 

[bud_2005]

This is actually the "Mens Fitness Arms Workout" so that could be why it could be going overboard on biceps.

 

[user43770]

This is actually the "Mens Fitness Arms Workout" so that could be why it could be going overboard on biceps.

Don't listen to Men's Fitness.

 

[Fuglydude]

What are your goals bud?

If you're trying to drop body fat I would definitely change a few things up. This is just MY opinion, and by no means the right thing to do. I'm 5'8" - 165 right now, which you state is an area you wanna get to.

Your workout routine looks ok, but I would definitely emphasize bigger compound movements like the deadlift, squat, bench, shoulder press, dips, cleans, and pull ups. Also perhaps think about going to a 3 x 10 routine. Keep your body guessing by changing up your routine. How come you're not doing any direct core work for abs/lower back?

Unfortunately in my experience, you have to eat cleaner if you wanna be leaner. You're in the right direction by eating frequently. Somethings I would change with the diet:

Meal 1: Overhaul this meal to whey protein shake w/ water, oatmeal, and 2 pieces of fruit of your choice.

Meal 2: Add more here. Apple is a good place to start, but you need more lean protein.

Meal 3: Again, ham = processed meat... have a steak or chicken breast instead. What's lean cuisine?

Meal 4: Protein bar is fine, but I recommend a clean whey isolate as it has less preservatives and will have less carbs/fat and likely less calories per serving. Make sure you drink lots of water with this meal to hydrate yourself prior to training.

Meal 5: I'd drop the raw eggs here. Salmonella is not good for your health. Post work out meals should have easy to digest, quickly absorbed protein (which you have with the whey), but also some simple sugars. Consider adding your milk or orange juice here.

Meal 6: Good choice on the chicken breast. I'd stay away from the hamburger just because there are other choices that have less fat and calories. Have lean ground beef or a steak instead. I would drop the milk here as well.

I would add a high potency multi to your supplement regimen. GNC has some really good multis. Also consider tribulus to help with testosterone. Increase your omega 3 intake so just take more fish oil.

Hope this helps and good luck.

 

[020204]

Don't be too afraid of cardio it is really going help you with your definition and recovery between workouts. If you are looking at something that will help with your cardio, I would suggest investing in a kettlebell they are a great training aid and they don't take up much room either. They are an awesome calorie killer as well. Water is a great fat burner believe it or not as well as hydrating you it also breaks up food. My advise would be to stay away from heavy carbohydrates and try to eat really clean, particularly fuit and vegetables. Chicken is a great source of amino acids, I would also get into fresh seafood as well.

 

[bud_2005]

First off thanks for respones. I'm a little confused Fuglydude you said I should have all those exercises in my routine, but did you even read my list? All those exercises are included.

My goals are to be lean and strong. I have quite a bit of fat to lose and that is my first concern. I'm doing 3x5 because I want to add stength not so much size. 3x10 promotes hypertrophy and thats what most bodybuilders train at. This is my ideal body type:

http://bestof.provocateuse.com/images/photos/ryan_reynolds_99.jpg

I forgot to include I am taking GNC Mega Mens Multi.

 

[Quiksilver]

What is wrong with milk at night? I grew up drinking milk and its seems like a great complement to a meal as far as something to drink.

If you're a self professed 'fat fvck', then perhaps it's time to question the dietary habits of your past!

Whole organic milk is okay for some people, but understand that there is such a thing as a fat/carb cutoff before bed. Milk has both fats AND carbs. Generally, eating fats and carbs at the same time is a good way to gain weight(which isn't a bad thing, but it sounds like gaining isn't what you'd like to be doing right now).

So yeah, if you're going to eat fats or carbs at night, eat one or the other, not both.

Personally I'd eat a can of tuna with a tablespoon of cottage cheese, then right before bed, make a shake with Casein and Glutamine, mixed with water instead of milk. That way, you're getting all the benefits of drinking milk before bed(casein is the slow releasing milk protein, perfect for nighttime) without the downsides of milk before bed(sugars + high calories)

 

[bud_2005]

Well I don't think milk has anything to do with my weight gain. When I do drink it is usally skim/1%. I went through severe depression in the winter and while I am on meds and have improved, I get can't my diet down. Sometimes I would go 2-3 weeks eating fast food every meal. Its hard to get out of the rut.

 

[Quiksilver]

Its good that you're getting out of it now dude, there isn't enough time to waste any on being depressed!

Skim and 1% milk is just as bad dude. The whole Low Fat, No Fat theme moving through the food industry right now is silly. They extract the healthy fats out of good products and replace them with sugars and starches. If you're going to drink milk, drink whole organic milk. Same with yogurt and cheeses and things.. If it doesn't have fat in it, try guessing what they replaced it with...

-

The best way to force yourself to eat healthy is to just tell yourself that you eat NOTHING unless it comes out of your refrigerator. Then, when you go to the supermarket, only buy healthy stuff with the occasional snack.

I have trouble sticking to diets unless I follow that method, and it seems to work when I want it to.

You'll probably save money too

cheers bro

 

[bud_2005]

Thanks again for the help. But could someone please clear up the cardio debate or recommend the right kind for me. I've heard conflicting things like
"Do fasted cardio in the morning" or "Never do cardio on an empty stomach" and "Do low intensity cardio" or "Low intensity cardio just eats up your muscles".

I want to run in the morning before I eat breakfast. More than likely low intensity running for about 20 minutes or even walking. Is there any problems with that?

 

[I-tallionStallion]

I would have a scoop of whey protein or BCAA's first thing in the morning and then do my low intensity cardio and do 45-60 minutes of walking

And then after my last carb cutoff meal at night I'd do another 30 minutes of walking (non workout day)

Warboss explains it well - http://www.sosuave.net/forum/showthread.php?t=114618