Need some gym scheduling help!

[njdevilsfan87]

So this coming semester I'm going to be waking up early to go to the gym on campus. After my first week (after I get over the initial soreness from not working out in a long time), I want to keep a strict work out schedule. I want to go 5 days a week, M-F. The only thing I need to do is figure out what groups of muscles I should work out in a single session. I want to workout everything that I possibly can...

For example I could do something like...

M - All legs
T - Abs and Lower Back
W - Shoulders, Upper Back, Biceps
Th - Chest, Triceps
F - ?

I don't know, this is just something I threw together off the top of my head... I just need some help on setting up a good schedule, 5 days a week, at least 1 hour a day, that will allow me to workout everything.

Also, I plan to eat 20-30 minutes before my morning workout. What exactly can one recommend (besides egg whites - and how many egg whites until it becomes unhealthy? I know they're packed with protein, but they've also got cholesterol I believe) as a good and healthy breakfast that I will not have coming back up while working out? I would like to eat enough to hold me over until 12PM (assuming I eat at 7:30AM). I've read that eating before a workout is a better option than after for a few reasons.

Last question - caffeine. Would it be alright to drink a 16oz cup of coffee about 3-4 times a week. I absolutely cannot study without it. I will fall asleep. Pretty much the deal here is - I will be drinking it, though not frequently. Will it effect my workouts and if it does is there any way to lessen the negative effects?

Thanks.

 

[crt1530]

Novice lifting program.

There is nothing wrong with egg whites other than the fact that they're bland. They have no cholesterol. The cholesterol is in the egg yolk.

I eat every 2-3 hours. Any meal that could possibly last me 5 hours would definitely make me puke when I was training right after eating.

There's nothing wrong with 6-8 cups of coffee per week. Soda and alcohol are much worse for you.

 

[Shortass]

I drink like 4 cups of coffee a day, black and strong. Just drink lots of water!

 

[jiggahertz]

I used to work out 5 days (M-F) when my gym was at work:

M: Chest
T: Back
W: Shoulders
H: Arms
F: Legs

As far as egg whites, they don't contain any cholesterol. I'm not sure if I would say they are "packed" with protein, as about half of the protein is in the yoke, but you could eat as many egg whites as you'd like.

 

[blackangst1]

Out of curiousity...is there an advantage to working out in the AM vs the PM? (Or is this in a FAQ somewhere lol couldnt find it). Reason I ask is I have to get up at 515 for work. The thought of getting up at 345 or 4 really nausiates me

 

[larciel]

I've heard that best time to exercise, let alone do anything is around 3-4pm because it's when body is most active.

I've got to gym at 6am one day, I've slept inside my car.. Didn't even try to start my car before 7am after that day.
Every person has his best time of day for workout because everybody has different life cycles.

 

[TallBill]

Originally posted by: blackangst1
Out of curiousity...is there an advantage to working out in the AM vs the PM? (Or is this in a FAQ somewhere lol couldnt find it). Reason I ask is I have to get up at 515 for work. The thought of getting up at 345 or 4 really nausiates me

Depends on your body. I don't have very much energy if I workout early, and it's harder to be hydrated.

 

[njdevilsfan87]

Thanks for the replies. As far as the time of day... waking up feels really, really shitty. I mean it's probably the worst feeling in the world, but once I work out I feel really good. It's not something I feel during later day work outs. I also tend to nap about 45 minutes in the afternoon so I have a partial bi-phasic sleep cycle. If I had to get up at 5:15 for work there's no way I'd be going to the gym before that. But my earliest classes throughout the week (actually everyday) start at 10AM so I can get a pretty good schedule fit in before my day really begins.

 

[skace]

Originally posted by: TallBill

Originally posted by: blackangst1
Out of curiousity...is there an advantage to working out in the AM vs the PM? (Or is this in a FAQ somewhere lol couldnt find it). Reason I ask is I have to get up at 515 for work. The thought of getting up at 345 or 4 really nausiates me

Depends on your body. I don't have very much energy if I workout early, and it's harder to be hydrated.

On top of that, I find post-job stress as an excellent energy source for my workout. In other words, I'm far more motivated to kick my own ass after work than I was when I woke up.

 

[spamsk8r]

Originally posted by: skace

Originally posted by: TallBill

Originally posted by: blackangst1
Out of curiousity...is there an advantage to working out in the AM vs the PM? (Or is this in a FAQ somewhere lol couldnt find it). Reason I ask is I have to get up at 515 for work. The thought of getting up at 345 or 4 really nausiates me

Depends on your body. I don't have very much energy if I workout early, and it's harder to be hydrated.

On top of that, I find post-job stress as an excellent energy source for my workout. In other words, I'm far more motivated to kick my own ass after work than I was when I woke up.

I'm the exact opposite. If I don't work out in the morning, it's not getting done. And I am definitely *not* a morning person, I just have gotten myself used to it, and I feel like crap if I don't. After work I want nothing to do with anything except going home, making dinner, and reading a book (or something else relaxing).

 

[Patt]

I've got to get it done in the morning too ... I have recently changed my start time from 7:00 a.m. to 8:00 a.m. to incorporate the change. It is going pretty well so far, and I'm getting a trainer to help with a program on Saturday

 

[JC86]

For an intense workout, a big meal before is a big no no in my book. It may be different for you but it makes me feel bloated and potentially sick to the stomach. I always grab a granola bar or piece of fruit before my workouts. Costco sells these 90 calories Quaker granola bites that are great for a quick snack before a workout.

 

[onlyCOpunk]

I work out the morning and eat something like like an hour before I go to the gym. But right before I go I have a big spoonful of peanut butter to give me some energy.

And I've also heard that after a hard work out you need to eat, or at least have a protein shake because your body and essentially torn up muscles need the nutrition in order to recover.

I also drink coffee on a regular basis, you just have to remember to drink 2 glasses of water for every cup of coffee.

 

[LucJoe]

Protein shake + peanuts + oatmeal

Coffee is fine

Try to schedule a mid-morning snack around 9:30 or your body will eat itself

edit: also, dietary cholesterol does not turn into cholesterol in your body. don't be afraid of eggs.