I was going to start at the gym a few weeks ago, but work got weird and I was working from home in spurts and putting in a lot of hours. I think that's all over, so I'm going to start at the gym on Monday. I'm 6'2", 240 lbs. I had a body fat analysis done a few years ago, and my lean body mass is 189. I figure I've lost some muscle, so I'm thinking it's 175 or so right now. Here's my plan:
0500 - Wake up. Have two eggs and toast or peanut butter and wheat bread
0515 - Head to the gym
0545 - 15 minutes of cardio
0600 - 30 minutes of strength training
0630 - 15 minutes of cardio
0645 - Shower and walk (like 200 ft) to work
1100 - Salad/Subway/other lean lunch
1800 - Quinoa/chicken/etc with vegetables and fruit
2200 - Bed (This will be messed up on school nights, but whatever)
I was thinking about doing this routine:
Monday - Back
Tuesday - Arms
Wednesday - Chest
Thursday - Legs
Friday - Arms
Any thoughts?
Your diet is going to need to be adjusted. You eat breakfast then workout? Assuming your having a serving of peanut butter then 1 serving of whole wheat bread, that is a sum of about 290 calories. THEN you workout....you will burn nearly all your breakfast. This will leave you hungry and more likely to binge eat. Then you work til 1100-1200, Subway is better than most fast food restaurants but not healthy. A lot of their "healthy" meals have 60-70g of carbs that are more than likely high on the GI, high in the wrong fats. In this scenario, baked chicken(high protein) with sweet potatoes(fast digesting, low GI carb), and asparagus would work a lot better. One more thing, You need to space your eating and macro-nutrients breakdown evenly (for the most part) throughout the day. This will keep your metabolism up and your body constantly recovering.
There is a lot to explain but here are a few tips:
1. High GI foods make your body release more insulin which promotes fat storage
2. Space your macro-nutrients (carbs, protein, fats) evenly throughout the day
3. High GI foods = White bread, regular bagels, etc (google for more)
4. Not all wheat breads are low GI
5. Learn to cook your own food and prepare the night before.
6. Your results are 30% gym, 70% diet. (example, everyone has abs but only low body fat individuals can see them)
7. Something you need to understand, EAT MORE TO LOSE MORE.
Find your Total Daily Energy Expenditure (TDEE) subtract 10% to 20% = your daily calorie needs (PM me if you want more help)
0500 - Wake up. Head to the gym
0515 - Do your workout
0645 - Shower and walk (like 200 ft) to work
0700 - Breakfast
0915 - Snack (look below for an example)
1130 - Lunch - Chicken/sweet potato/broccoli/asparagus
1500 - Snack (look below for an example)
1830 - Dinner (look below for an example)
2130 - Bedtime snack (look below for an example)
2200 - Bed (This will be messed up on school nights, but whatever)
Examples:
Breakfast:
381 Calories 32 Carbs 14 Fat 36 Protein 5 Fiber
1 serving of Oats or Grits (fast digesting carbs to help feed the muscles)
1 serving of PB2 or Jiffy (great protein, good fat source)
5 egg whites (great protein and calorie filler)
1 serving of fat free shredded cheese
1 serving of 100% fat free greek yogurt (HIGH in protein)
1 serving of mild salsa
Snack:
1 Serving of Peanut butter / Whey Protein / Protein bar (questbar)
Lunch / Dinner:
Chicken/sweet potato/broccoli/asparagus
before bed:
Casein protein, 100% greek yogurt, peanut butter
I just ran the All American 10 miler two weeks ago (1 HR 17 MINS), and I am running the Army Birthday 10 Miler this coming Thursday. To play hard, You must work hard!