How's this workout / diet plan?

[edro]

I have an 8-5 job now, so I can finally get into a routine and try to get back in shape. The fitness lady at the gym set me up with a 4 day workout plan. What do you guys think?

Please critique it.

Monday, Tuesday, Thursday, Friday:
7:00 - Wake up
7:45 - Slimfast Shake
10:00 - Raisins and trail mix
12:30 - Lunch, (typicall a sub + baked chips and water)
5:30 - Weight training + 30 min. cardio
6:30 - Healthy dinner (pasta bowl or Subway or Grilled Chicken)
9:00 - Something small like fruit
11:00 - Multi-Vitamin before Bed
(At least 1/2 gallon of water throughout the day)

Wednesday and Sunday are days off of workouts.

Saturday, jog / cardio for 1/2 - 1hour.

 

[yobarman]

Slimfast? That stuff sucks. Get yourself a real meal replacement shake like some Whey protien

 

[nitsuj3580]

Originally posted by: edro13
I have an 8-5 job now, so I can finally get into a routine and try to get back in shape. The fitness lady at the gym set me up with a 4 day workout plan. What do you guys think?

Please critique it.

Monday, Tuesday, Thursday, Friday:
7:00 - Wake up
7:45 - Slimfast Shake
10:00 - Raisins and trail mix
12:30 - Lunch, (typicall a sub + baked chips and water)
5:30 - Weight training + 30 min. cardio
6:30 - Healthy dinner (pasta bowl or Subway or Grilled Chicken)
9:00 - Something small like fruit
11:00 - Multi-Vitamin before Bed
(At least 1/2 gallon of water throughout the day)

Wednesday and Sunday are days off of workouts.

Saturday, jog / cardio for 1/2 - 1hour.

5:30-6:30 seems almost impossible. You go to the gym and can usually get on a tread mill for a half hour pretty quickly but then only 30 min for weights? Doesn't seem like enough time unless you rush your reps/exercises unless you're only doing a couple exercises for 1-2 muscle groups. Also, I hope your gym doesn't get packed seeing how that's one of the prime times to work out at. Dinner probably will get pushed back to 7-7:30ish by the time you get home, clean up, prepare the meal, etc. Not a big fan of the slim fast as well.

 

[TC2181]

Slimfast shake every day would get expensive, and boring. Try oatmeal, fiber-rich cereal, egg-beaters omlettes, etc. I almost guarantee you will be starving at lunch time, due to the lack of a real breakfast.

Lunch..you don't need those baked chips. Pretty much empty calories. Bring some veggies along with you. Carrot sticks or something.

Dinner looks good, as long as you get some veggies in there. Add a salad with it.

Try drinking a gallon of water everyday. Make it a goal.

 

[edro]

I don't mind the Slim Fast every morning. In fact, I like it. It tastes good and it's easy to do. I can drink it while I am in the car instead of waking up 15 min. earlier and making a breakfast while I am half asleep. Also, Slimfast isn't expensive really. It replaces a whole meal...

 

[fs5]

if you're doing low carb, that's anything but low carb.
drink as much water as possible, anytime you feel thristy, even a bit DRINK WATER.
have a bottle of water at all times. when it's in front of you, you'll drink it.

 

[edro]

I'm not doing low carb... just low calorie with excersize.

 

[TheNinja]

Personally, I would throw in a piece of fruit and some nuts or some sort of healthy snack (protein shake) between your 12:30 meal and your 5:30 workout. You will have no energy to work out otherwise. And eating every 3 hours is better for your metabolism and will keep your body from going into "starvation" mode and storing up fat. It seems like this lady at the gym doesn't seem to know what she's talking about. Of course I could be wrong but most of the diets I've seen give you almost 1g of protein per pound of body weight, then again I have been looking to put on a lot of muscle not necessarily lose weight.

 

[Gravity]

Eat closer to waking up. Also, 5-7 small meals throughout the day is better.

 

[Krassus]

In a nutshell: horrible. First off, what are you trying to do here? Lose fat or gain muscle. You can NOT do both. Pick a goal and see it through, then worry about the rest. Regardless of what you're doing, scrap that plan and forget everything that lady has ever told you. With that said, click on one of these links and memorize everything you read.

TO LOSE FAT, CLICK HERE
TO GAIN MUSCLE, CLICK HERE

 

[edro]

No no no... the lady just set me up with the weight lifting plan, not the diet...

The diet is what I need help on. I dunno what to eat and when.

 

[Krassus]

You would if you clicked the link. BTW, i wouldn't use anything the lady at the gym recommended. Last time i checked, most personal trainers were certifiably retarded when it comes to bodybuilding, even if they don't look it. I won't even discuss the girls that work there. Head over to bodybuilding.com for some solid advice. The 'intermediate 3-day' listed in the following thread is what i've personally used and its damn good! Link Currently using a 5-day split called MAX-OT, but that's for advanced lifters.

P.S. Post 1000! :beer: