My routine now, any good?

icecold · 7 Feb 2011 at 22:24

badcompany said:
Due to time constraints I having to do this, is it ok ie cover all bases?

mon: db flat or incline bench, flyes, OH tri extension or skullcrushers
tues : deadlifts, oar, bor
weds : front squat, sldl, lunges or weighted step ups.
thurs : OHPress, cleans , curls

Saturday I do a full body workout

deadlifts, db bench, OHPress, BOR, skullcrushers, db curls.

Weekdays I only get around 1/2hr to train at the moment but I am hitting each group twice a week so its all good yes?

What's an oar?

On your fullbody day cut out the skullcrushers and db curls and do squats instead. No need to work arms twice a week.

badcompany · 7 Feb 2011 at 22:31

icecold said:
What's an oar?

On your fullbody day cut out the skullcrushers and db curls and do squats instead. No need to work arms twice a week.

oar - one arm row

I work out at home no squat rack at moment so can only do front squats safely.

icecold · 8 Feb 2011 at 10:32

You'd still be better off finding something else to do, even if it was just front squats again.

What do your sets and reps look like?

[TW]Sponge · 8 Feb 2011 at 15:28

Right, thanks guys I'm getting it now. All I need is a meal plan to stick to. Yes I know there are foods mentioned in the sticky, I just want to make those ingredients into 6 small meals and I'm no chef lol, any ideas? For example, what do you eat and when??

IceCold - I was under the impression protein shakes after workout were a good thing??

badcompany · 8 Feb 2011 at 16:20

icecold said:
You'd still be better off finding something else to do, even if it was just front squats again.

What do your sets and reps look like?

most of it is 3 sets or 12 reps except deadlifts and Front Squats were I do 15 reps, once I can do 3*12 or 3*15 I up weight by 2.5kgs.

icecold · 8 Feb 2011 at 20:08

sponge999 said:
Right, thanks guys I'm getting it now. All I need is a meal plan to stick to. Yes I know there are foods mentioned in the sticky, I just want to make those ingredients into 6 small meals and I'm no chef lol, any ideas? For example, what do you eat and when??

IceCold - I was under the impression protein shakes after workout were a good thing??

Yes they are, you just aren't having very much

I'd recommend 40g worth, or 2 scoops. Rule of thumb is to aim for at least that much every meal, with the exact amount depending on how many meals you're having.

As for what to eat, here's some stuff I'm eating at the moment:

bacon and 5-6 eggs
makerel on toast (optional parmesan)
pittas with chicken/beef(minced) and things like bacon, tomato, spinach, avacado, mayo (go easy if cutting), cheese...
Roast chicken thighs (season with salt and pepper and put a few galic cloves in and you're done). Add a good carb source if you want (sweet/regular potato, brown rice, beans, etc.)
Salads with a large meat component and dressed with olive oil/balsamic/lemon juice/mustard/ etc. add things like beans to bulk it up if you want
Meat stews (generally beef or chicken thigh) with beans, carrots, leak
Stir fry with a simple sauce. Don't use any noodles if cutting, replace with more veg and black beans.
Chilli!
Roast a whole chicken

That's just off the top of my head. Cooking really is easy, don't be scared of it. The stuff I mentioned is all fairly cheap (I'm a student), and generally quite easy. Sometimes I'll do more complicated things, but it's actually better for consistancy to have just a few meals that you always have.

badcompany said:
most of it is 3 sets or 12 reps except deadlifts and Front Squats were I do 15 reps, once I can do 3*12 or 3*15 I up weight by 2.5kgs.

Seems good, although 15 rep deadlifts are savage! Is this because of a lack of weights in your home set up? If not, up the weight and do less reps. Even if you're cutting and looking for metabolic spikes, 8 heavy reps is easily enough.