I've been doing the body for life plan the past 4 weeks. It consists of 6 days in the gym, Mon-Sat, with Sunday being a day off of the gym and you can eat whatever you want that day. Here is a sample week: Day 1 Upper Body Training - Chest/Shoulders/Triceps/Back/Biceps Day 2 Cardiovascular Workout Day 3 Lower Body and Abs Training - Quads/Hamstrings/Calves/Abdominals Day 4 Cardiovascular Workout Day 5 Upper Body Training - Chest/Shoulders/Triceps/Back/Biceps Day 6 Cardiovascular Workout Day 7 Rest The diet is pretty simple and common sense. Try to eat 6 meals a day, spaced out about 3 hours. They suggest a diet of 40% protein, 40% carbs, and 20% "good" fats. You can supplement up to 2 meals each day with Myoplex, though really you could use any other brand of meal replacement. So far I have seen good results, losing about 10 pounds and almost 4% in body fat. Most of the time it hasn't been tough, but I sure do love those free days!
I always worked out, but never really cared about my diet...well, obviously, that was the wrong way to approach it...I've been more disciplined the past 6 - 12 months and have seen a world of difference... I started taking these high impact cardio and lift classes about 1 1/2 ago and since that time thru now, i've probably lost approx. 40 - 45 lbs...I've had to buy new clothes which is nice...definitely a confidence booster...I remember talking to a lady at the gym who's super skinny and she's there all the time...I would tell her she looks great, but she tells me that she has to sacrifice to have the body she wants...I always think of that....I agree with confusing the muscles and to always change your routine...Here's what I do... Mon: Back/Legs - 4 exercises each and 1 arm exercise (10-8's), sit-ups, 30 minutes of cardio or 1 - 2 mile run Tues: Active Resistence Training class (cardio/lift) for 30 minutes, 30 minutes of racquetball Wed: Sports nut (High Impact cardio class) 1 hour Thurs: Active Resistence Training class (cardio/lift) for 30 minutes, 30 minutes of racquetball Fri:Back/Legs - 4 exercises each and 1 arm exercise (10-8's), sit-ups, 30 minutes of cardio or 1 - 2 mile run Sat: Sports nut (High Impact cardio class) 1 hour Sun: Arms (Biceps and Triceps) - 3 exercies each (10-8's), sit-ups, 30 minutes of cardio or 1 - 2 mile run If I miss a class, I just move my weight training up a day...I use to do one muscle group a day but recently changed to two a day...I usualy don't take a break until I get to Houston every other weekend, but even then, I usually do something like run a mile, racquetball or just push-ups/sit-ups, etc... As far as diet is concerned, I don't drink sodas, eat fast food, eat donuts, deserts, etc...I use organic fat free milk and fruits for my protien shakes...I try to eat 3 - 5 meals a day, but its hard when I'm always working...I read labels religiously and have always loved cheese, but only recently have I changed to the 2% and fat free ones...this has helped out a lot...I go to Subway alot too, but I don't order from the healthy section, just what's on sale.. I also have a weakness for free food...Actually, more so the past two days as On the Border and BBQ was catered in for the lunch the past two days and I had to get seconds on both... I have no portion control... Now, this is probably not for everyone, but works for me...Actually, just yesterday on my way to the gym at lunch, the receptionist across the hall said I looked like I've lost weight...At the gym (30 minutes later), a girl that I see in one of the cardio classes said I looked great...Now, I usually love compliments, but maybe that just tells me that I was really fat before... I've always wanted to date that receptionist and that girl in the class...hmmm....
2/21/08 - Thursday - Back/Traps - 55 minutes to complete 1. Hammer Grip Pullups Warmups - 10, 8 Work Sets - 6, 6, 6 Burn Sets - 8, 10 2. Yates Row Warmups - 65lbs X 12, 70lbs X 10 Work Sets - 85lbs X 8, 90lbs X 6 Burn Sets - 65lbs X 10, 45lbs X 15 3. DB Shrugs Warmups - 35bs X 12, 35lbs X 10 Work Sets - 40lbs X 10, 45lbs X 10 Burn Set - 40lbs X 12 4. Wide-Grip Iso Pull-Down Work Sets - 60lbs X 15, 105lbs X 8, 105lbs X 10 Burn Set - 75lbs X 10 5. One Arm Low Iso Row Work Sets - 30lbs X 10/10, 30lbs X 10/10, 45lbs X 8/8 Burn Set - 30lbs X 8/8 6. Wide-Grip Pullups Burn Sets - 6, 6 Overall my back felt pretty pumped at the end, the one arm iso rows didn't meet my expectations.. I just don't think I pushed myself enough it was kind of a let down. At the end I was really struggling on my pullups which is a good sign that my back was shot after a decent workout. Again I didn't meet my expectations in weight lifted but I don't expect to meet my weight expectations until my second workout in so-in-so specific muscle area. Overall I'll give today a 7/10, not bad but not great..good enough to get back into the groove~I fully expect my back to be sore when I wake up.
Monday: Cinnabon, Carl's Jr, Pizza Hut Tuesday: Burger King, Krystal's, In n Out Wednesday: Dunkin Donuts Taco Bell, Fat Burger Thursday: Starbucks, Domino's, Panda Express Friday: McDonald's, White Castle, Whataburger Saturday: Hardee's, Del Taco, Popeye's Sunday: Jack in The Box, KFC, Arby's Those are just breakfast, lunch and dinner. Make sure to snack on chips, candy bars, ice cream and don't forget to drink plenty of soda! Get in muhhhhhh Belllyyyyyyyyyyyyyyyyyyyy !!!!!!!!!!!!!
if you guys really wanna keep a log or journal... http://bodyspace.bodybuilding.com/ might be a option. i've been called the fitness knotsy here at work but not sure if i'm ready to take it to the bodyspaces level. not that there's anything wrong with it
Was MMA not enough to keep you in shape? Or are you not doing MMA anymore? I've been doing kickboxing for about a year, only about 3 hours a week, and it's the best exercise I've ever had. If I could only eat healthier, I think I'd have a great body.
Oh no doubt after kickboxing you'll have a better workout in your shoulders and back then any weights.. I'd be owned at the end of my sessions.. I haven't trained or done competition since october after an injury so Im getting back into shape.. I had my chest shoulder workout yesterday, today will be a day off.. ill have to post it tonight as I have work right now.
Bump... Has anyone tried the powder from Muscleteck called Nitro-tech...I was thinking about using it...It has creatine in it and apparently promises a lot...anyone? On a side note, I've been doing really well...I still do the same routine as above, but with less raquetball...I finally got below 200 lbs as I weighted 198 the other day...I also measured my body fat and I know its subjective, but I went from a 19.7% to a 16.9% in about 5 months... I watch what a I eat but I do splurge and have fast food and other junk once in a while...
A few weeks ago I noticed I've been gaining some weight. 5'11" and 178 pounds...probably 13 pounds over my ideal weight and not very toned. So I've started running 5 km (over 3 miles) three times a week and lifting free weights at home (benching two 50 pound dumbells, doing curls, sit-ups, and more)...I think it's helping me. But I can't wait to see the results in 6 months if I keep it going!
every other muscle in my body is aching from playing too much softball and basketball. it must be my age catching up with me. i'm just not healing like i used to.
