Oppa's Workout Plan / Schedule

[Oppa]

Hi fellas,

After reading many articles under Health and Fitness, I am pumped and inspired by the many stories in which I've read about people bulking up.

Doing research, I have come to the conclusion of my workout plan and my dieting ways.

At the moment, I am 5'7 and 120 pounds. My arms are '11, waist '29, chest '31. I am rather skinny (most likely from my Vietnamese background) and very active doing tournament level badminton.

My day consists of:

Waking up in the morning
Protein Shake + Breakfast [ Breakfast Burrito ] I try to keep it light
School
Lunch [ Usually Quiznos or any other places that offer good meat / fish. At times I go home and eat Rice, Red Meat, and assorted vegetables. ]

Protein Shake
Coach Badminton
Dinner + Protein Shake [ Dinner involves Rice, meat, meat, vegetables ]
Homework
Protein Shake
Gym
Sleep

My workout days are:
Monday: Triceps + Shoulders
Triceps
-Skullcrushers
-Tricep Dips
-Tricep Extensions
-Tricep Rope Extensions
-Machines

Shoulders
-Military Press
-Machines

Tuesday: Legs
- Running
- Intensive Badminton
- Machines
- Squats

Wednesday: Biceps / Back
Biceps
- Freeweight curling
- Machine curling
Back
- Machines
- Rowing Boat Exercise

Thursday: Chest
-Machine
-Bench

Saturday: Swimming


This is my schedule and workout-plan, I would like feedback and suggestions on what I can improve in order to gain the most results before summer:crackup:

Thanks!

Rampage1 stated that machine work is not ideal for growth, are there exercises that you guys would like to point out in order for progress?

@ Shaunuk: All in all, I want to get bigger. I would like my arms, waist, and chest to grow.

UPDATED: 041208

 

[Rampage1]

Machine work is not ideal if you want optimal growth, if you have access to free weights use them

 

[shaunuk]

What're your goals mate?

 

[The Bat]

This is what you need to do for workout.

 

[MrS]

That's too much volume, brother.

Find West Side for Skinny Bastards 3, follow that program.

 

[Mad Manic]

It's not a good routine or bulking diet mate, you need to do more reading before you decide what your plan of action is.

MM

 

[Quagmire911]

What health and fitness section were you reading!

 

[EFFORT]

This is my schedule and workout-plan, I would like feedback and suggestions on what I can improve in order to gain the most results before summer:crackup:

Thanks!

Already got the wrong idea here, this is a lifestyle change, not some quick fix so you can run to the beach/pool and try and impress a few people.

 

[Omen]

Most of us wont waste our time on here to give people a quick fix before summer. We aren't a.. Here is what you do for 8 weeks type of people.

So yes, what EFFORT said.

If you are serious, I prefer you not to say protein shake+breakfast or what ever.

I want you to LIST YOUR MEALS. That eating routine, and even protein shake business does no one ANY good in determining what you REALLY eat.

Breakfast may be toast, and that wont cut it. See my point?

 

[Oppa]

Posters and experienced weight trainers, I need an idea of how to eat and what you guys eat every day for work-out days / non-work-out days. ( not red meat, pasta, cheese, etc. )

I know what type of food I should be consuming but not so much an idea what I should eat.


I will be hitting the gym this Monday so I must get prepared!

 

[future_strongguy]

Here's some rules and tips:
1) Eat meat, grilled is the best.
2) Buy a George Foreman grill and cook every meal right before you eat it (it takes less than 5 minutes to fully cook a thawed steak).
3) Buy ground round or ground chuck steak, read the labels. Don't take normal "ground beef" or the 97% lean kind.
4) Forget about tuna and buy tilapia. I get it in nice thin slices at $12 for 5 lbs. Each slice has 20g protein and there are like 20 slices. Sometimes I put 3-4 of these on my grill, and bam!, in 5 minutes I have an easy to eat, protein rich meal with 60-80g of protein. Can follow up with rice and milk.
5) No stupid shakes or supplements (fish oil is fine). Eat real food like a man (milk is okay but only AFTER you have finished everything else on your plate). I think of milk as a "finisher." Lactaid lactose free milk is the best, though pricey.
6) Only eat stuff you like.
7) Avoid any carbs that are white or can be cooked white. Examples of good carbs are wheat bread and brown rice. To see if something is wheat check the ingredients. The first thing should read "WHOLE WHEAT." If it says anything else like "whole grain" then it is not real whole wheat. Don't be fooled buy stuff on the front of the package, check the ingredients. Even stuff that says "made with whole wheat" on the front is not really what it says.
8) To not get tired of eating the same meats all the time, buy a lot of spices. I never get tired of the barbecue flavor though
9) Chewing gum between meals helps your appetite. I think it has something to do with the saliva it produces, but it doesn't matter - I always have a piece of peppermint gum in my mouth.

Eat as much as you can. Forget about measuring meals out and counting calories, unless you are really curious about how much you are eating. This is useless because... you are are already eating as much as you can.

 

[2.0]

Any tips for a healthy vegan diet?

 

[I-tallionStallion]

Yeah eat plenty of vegetables...*sigh*

 

[The Bat]

Any tips for a healthy vegan diet?

Ask this guy.

 

[Throttle]

save a cow, eat a vegetarian.