My diet and routine

[pfizzle]

So I've been getting my self together since the beginning of the year. Sick of being overweight, just wanna feel good about myself.

Here is my current diet, supplements, and routine. Everything changes about 16 weeks. Keythings to remembers, eat clean, sleep well, and drink lots and lots of water.

Supplements currently:

-Gold Standard Whey 24g , 5.5g BCAA , 4g gluetimene
-Gold Standard Casein protein
-Optimen (multi vitamin)
-Animal Flex (joint support/gluecosamene)
-Generic Fish Oil
-Flax seed oil caps
-Green Tea caps
-OxyElite Pro (Thermogenic)
-Jack3d (pre workout)
-White Flood

With the OEP, Jack3d , White Flood. It all depends on what I am cycling with, I don't stack these stims, so it usually whatever I feel like that day.

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Diet:

6:30am - 2 OEP (preworkout) , 2 Liters ICE water

10am - Post workout , 2 serving protein shake with water

10:30am- 6 egg whites, 1 egg yellow, onions, spinach, no salt, black pepper, 1 table spoon flax seed oil
Animal Flex Pak, 2 Fishoil, 1 green tea,

12:30- 10oz grilled chicken, blackpepper, salad mix, vinegear oil
1 Optimen, 2 Fish Oil, 1 Green Tea, 1 Flax Seed

1:30- 1 cup no fat greek yogurt, cinnamon, fruit

3:00 - 10oz grilled chicken, greek salad, light dressing

7:00pm - 8oz salmon grilled, salad, veggies
1 Optimen, 2 Fish Oil, 1 Green Tea, 1 Flax Seed

9:00pm - 1 serving casein protein

(This is what works for me, adjust your diet according to your body. Listen to your body, consult a doc or nutrionist)

This diet is around 1600-1800 calories, 75-100g fat, Low carb 50g, high protein 200-220g.

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Current Routine: (Layne Norton)

Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Days 1 and 2, Lift Heavy weights.

Days 4,5,6, 65-70% normal weights

Monday:

Day 1: Upper Body Power Day

-One Arm Row - 3 X 5
-Chin-ups - 3 X 6
-Rack chins - 2 X 10
-Flat DB bench press - 3 X 5
-Weighted bench dips (2 benches) - 3 X 10
-Seated dumbbell shoulder presses - 3 X 10
-Standing bicep curl - 3 X 10
-Skull crushers - 3 X 10
-Close grip bench superset with skull crushers - 3 X 10


Day 2: Lower Body Power Day

Squats 3 X 5
Hack Squats 2 X 10
Leg extensions 2 X 10
Stiff legged deadlifts 3 X 8
leg curls 2 X 10
Calf press 2 X 10
Standing calf raise 3 X 10

Day 3: Cardio/Ab/Core day


Day 4: Back and Shoulders Hypertrophy Day 65-70% of normal weight

Bent over rows - 6 X 3
Rack chins - 3 X 12
Seated cable row - 3 X 12
Dumbbell rows 2 X 15
Close grip pulldowns 2 X 20
Seated dumbbell presses 3 X 12
Upright rows 2 X 15
Side lateral raises with dumbbells 3 X 20
Plate raise with left to right twist supersetted with side lateral raises 3 X 8


Day 5: Lower Body Hypertrophy Day (65-70% of normal 3-5 rep max)

Squats - 6 X 3
Hack squats - 3 X 12
Machine Leg presses 2 X 15
Machine Leg extensions - 3 X 20
Romanian deadlifts - 3 X 12
Lying leg curls - 2 X 15
Seated leg curls - 2 X 20
Standing calf raises - 4 X 15
Seated calf press - 3 X 20


Day 6: Chest and Arms Hypertrophy Day 65-70% of normal 3-5 rep max

Flat dumbbell presses - 6 X 5
Incline dumbbell presses - 3 X 12
Hammer strength chest press - 3 X 15
Incline cable fly - 2 X 20
Seated preacher curls - 3 X 12
Dumbbell concentration curls - 2 X 15
Prone curl - 2 X 20
Seated tricep DB extension- 3 X 12
Cable pressdowns with rope attachment - 2 X 15
Cable kickbacks - 2 X 20
Weighted Bench dips super setted with cable kickbacks - 2 X 10-12


Day 7: Cardio/Abs/ Core

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Stats:

Haven't done any max but this is whats current

Bench: 315lbs
Squat: 300-315lbs
DL: 350 (for reps), haven't done a PR yet

Starting weight 319
Current weight 248

Measurements:
Arms - 18"
Forearms- 12"
Waist - before 42", current 38"
Neck- 17"
Calves - 19.5"

[pfizzle]

Pic for comparison:

A before picture:


Current:

[hookemhorns0tx]

Great progress man, I wish I was as dedicated as you

[dsmgirl06]

Good job! Thats awesome!

[pfizzle]

Great progress man, I wish I was as dedicated as you

Shit is hard bro. But once you break the first two weeks in , you'll be good. Honestly my motivation comes from looking at different brahs with nice asthetics (no homo). Read up as much as you can from different sites (bodybuilding.com ), and educate your self about the human body. Good luck. If you need some help I can point you to the right direction.

[pfizzle]

Good job! Thats awesome!

Thanks, feelsgoodman.jpg

[hookemhorns0tx]

Shit is hard bro. But once you break the first two weeks in , you'll be good. Honestly my motivation comes from looking at different brahs with nice asthetics (no homo). Read up as much as you can from different sites (bodybuilding.com ), and educate your self about the human body. Good luck. If you need some help I can point you to the right direction.

Haha been there done that, I made an account on there like 3 years ago. I actually used to hit the gym everyday and run 5 miles and lift to condition for soccer. I was 145 and shredded. Since then school and work took over and I don't play any serious sports anymore. Over the winter I bulked up to 185, didn't hit the gym for a month and dropped to 170. I'm slowly getting back into lifting, just need to get my diet cleaned up.

[tt300zxFREAK]

1. How come your watch is on your left wrist in the first pic, and your right in the second?
2. You do chin-ups, but not pull-ups? You should do both. You should do more cardio than one day a week considering you're still trying to cut weight. Which also brings me to more reps in each set on days you're not lifting heavy. Especially with your squats. Squatting is essentially a total body workout. On your hypertrophy day for legs, 6 sets for squats is fine, but vary your reps. 12, 10, 8, 6, 4, 2. Something like that. When I squat I stretch first (obviously), then I'll do a set of 135 to warm up. Usually 12-15 reps. A set of 225 at 10-12 reps. Then 315 at 8-10, etc etc. That's my 2 cents anyways. Keep up the good work. The difference is immense.

[TurboDSM]

nice job!
idk if you have noticed this, but ever since i lost all of my weight i can eat anything(within reason) and not gain anything.

[pfizzle]

1. How come your watch is on your left wrist in the first pic, and your right in the second?
2. You do chin-ups, but not pull-ups? You should do both. You should do more cardio than one day a week considering you're still trying to cut weight. Which also brings me to more reps in each set on days you're not lifting heavy. Especially with your squats. Squatting is essentially a total body workout. On your hypertrophy day for legs, 6 sets for squats is fine, but vary your reps. 12, 10, 8, 6, 4, 2. Something like that. When I squat I stretch first (obviously), then I'll do a set of 135 to warm up. Usually 12-15 reps. A set of 225 at 10-12 reps. Then 315 at 8-10, etc etc. That's my 2 cents anyways. Keep up the good work. The difference is immense.

LOL Mirror effect.

I cut cardio out for 4 weeks.

I do both chin-ups and pull ups. I usually do the pull ups on monday and saturday, and chin ups thursday. I was never able to complete one, now I can hit 10 with no problems.

I did cardio for the first 16 weeks, 3.5-4 miles a day with HIIT within 35 minutes, on an incline, and at level. I stopped cardio cause I was getting weaker, and losing weight to fast. I don't want to have saggy skin. Don't get me wrong I do .5 intense running and .5 paced walking on a incline a day, to get my blood flowing before lift. I'll probably get back into cardio in 6 weeks.

With the routine that I'm on, things like squat , bench, and DL, I usually do more reps. I don't follow the routine to the tee, I do what ever my body can handle. However, the routine is a good all around guide to every muscle group.

I appreciate the comments. I played HS football, and used to lift a lot more, so this is a big change since 2003. Also my brother plays college football (19), he is motivation for me as well. Kid can DL 600lbs with np.

[pfizzle]

nice job!
idk if you have noticed this, but ever since i lost all of my weight i can eat anything(within reason) and not gain anything.

Thanks brah. I'm not there yet. No lie I've been craving a whopper lately .

[stlunatik806]

as i said to you before in your other thread, youre now part of my inspiration to get back into it man. almost the same stats for beginning and current. started 315, 42" pants, but your a lot stronger and i'm quite a bit taller. i'm 6'5 and currently down to around 250-255 depending on when i weigh myself haha, and now fitting into 36" pants but i stopped working out after my bike wreck and haven't gotten back into it yet and i gained about 5 lbs due to that.
as i said though man, i'm gonna get back into it and i might even try some of your tips as far as the diet and workout regimen goes. keep it up pat.

[Deadphishy]

Thats a lot of lifting. Make sure your giving your body lots of rest. If you were trying to gain weight that would be to much lifting. But it's clearly working for you. Great job.

[Yo_KyleEP3]

Great job man! The way your motivated to workout n get fit is the same exact way i feel about my running steeze!

[tt300zxFREAK]

LOL Mirror effect.

I cut cardio out for 4 weeks.

I do both chin-ups and pull ups. I usually do the pull ups on monday and saturday, and chin ups thursday. I was never able to complete one, now I can hit 10 with no problems.

I did cardio for the first 16 weeks, 3.5-4 miles a day with HIIT within 35 minutes, on an incline, and at level. I stopped cardio cause I was getting weaker, and losing weight to fast. I don't want to have saggy skin. Don't get me wrong I do .5 intense running and .5 paced walking on a incline a day, to get my blood flowing before lift. I'll probably get back into cardio in 6 weeks.

With the routine that I'm on, things like squat , bench, and DL, I usually do more reps. I don't follow the routine to the tee, I do what ever my body can handle. However, the routine is a good all around guide to every muscle group.

I appreciate the comments. I played HS football, and used to lift a lot more, so this is a big change since 2003. Also my brother plays college football (19), he is motivation for me as well. Kid can DL 600lbs with np.

Makes sense. You're on the right track.

[pfizzle]

as i said to you before in your other thread, youre now part of my inspiration to get back into it man. almost the same stats for beginning and current. started 315, 42" pants, but your a lot stronger and i'm quite a bit taller. i'm 6'5 and currently down to around 250-255 depending on when i weigh myself haha, and now fitting into 36" pants but i stopped working out after my bike wreck and haven't gotten back into it yet and i gained about 5 lbs due to that.
as i said though man, i'm gonna get back into it and i might even try some of your tips as far as the diet and workout regimen goes. keep it up pat.

6'5.. Holy shit brah. Down to 250 is an awesome feeling coming from the 300's club . I would say that if you aren't working out, and want to maintain your current weight, eat at maintenance. To figure out maintenance check out this link from bb.com http://forum.bodybuilding.com/showth...hp?t=121703981 . Slowly ease into the gym, start simple cardio, some light weights and adjust your workout accordingly.

[pfizzle]

Thats a lot of lifting. Make sure your giving your body lots of rest. If you were trying to gain weight that would be to much lifting. But it's clearly working for you. Great job.

Thanks, I love the lifting. I do nice slow reps, perfect form, and rest 60-90 in between, unless I am supersetting. Every 16 weeks, I'll take a week break from the gym all together. Since I started, I took my break when I went to Miami, so I guess every 16 weeks=vacation, haha. One thing I am confused about is when you say that if I am "trying to gain weight that would be to much lifting", eating under maintenance and lifting will yield weight loss. Now, if I was eating over maintenance and lifting that would be a different story. My goal is to be cut, and then try and get shredded. My diet is around 1600-1800 calories days, maintenance is around 2800.

[pfizzle]

Great job man! The way your motivated to workout n get fit is the same exact way i feel about my running steeze!

Very nice, keep it up. Remember its only a few hours a day. Nothing.

[stlunatik806]

6'5.. Holy shit brah. Down to 250 is an awesome feeling coming from the 300's club . I would say that if you aren't working out, and want to maintain your current weight, eat at maintenance. To figure out maintenance check out this link from bb.com http://forum.bodybuilding.com/showth...hp?t=121703981 . Slowly ease into the gym, start simple cardio, some light weights and adjust your workout accordingly.

haha yeah i'm definitely tall, but i'm no where near happy about my weight, i want to be around 210 a little less or a little more depending on how much muscle i want.

[BoostFed325]

animal flex is really good stuff!