The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Big, Strong, Fast Machine MJS's Avatar
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    Diet and Routine critique, por favor.

    Hey folks. Looking for some constructive criticism of my diet and routine. Please post any feedback.

    Diet

    Breakfast: Banana and protein shake with a cup of oats.

    Mid-Morning: Two skinless chicken drumsticks and a pint of skim milk.

    Pre-Workout: Two pieces of toasted whole wheat bread, tin of tuna, pint of skim milk.

    Post-Workout: Banana, two skinless chicken breasts and pint of skim milk

    Late-Afternoon: Protein shake, no oats.

    Dinner: Varies. Generally a 12 oz piece of fish or red meat. Pork is a favorite, as is salmon. I also try to have a cup of mixed vegetables as well. Pint of skim milk.

    Calories: 2547
    Fat: 72g 26%
    Sat: 16g 6%
    Poly: 11g 4%
    Mono: 39g 14%
    Carbs: 173g 26%
    Protein: 292g 48%

    Two problems with my diet: First, I typically eat out 4-5 times per week. Generally healthy but not always. Example of a slip is a piece of fish (battered and fried) some fries and garden peas (london pub food). I try to do this only once every three days to balance the calories on the other two. I also try to do this on a workout day. An additional problem is the indulgence of alcoholic beverages three times a week. I drink as much water as alcohol and pop a multi vitamin prior to sleep to try to overcome this - I am studying in London and I must admit I love the night life.

    Lifting Routine

    Monday: Squat, Chest and Triceps
    30 minute fast paced walk to the gym to get heart rate up.
    I try to do all of my exercizes slow on the way down to maximize the rep.
    • Squat: 3 x 8

    • Flat Bench: 1 x 6 225lb, 1 x 4 225lb, 2 x 8 145lb (as slow down as possible on last two)
    • Dumbell Flyes: 3 x 8
    • Cable Crossover: 3 x 8


    • Tricep Cable Pulldowns: 3 x 8
    • Tricep Cable Pushdown: 3 x 8
    • Tricep Cable Overhead Extension: 3 x 8

    30 minute regular paced walk home.

    Tuesday: Back and Biceps
    30 minute fast paced walk to the gym to get heart rate up.
    • Lateral Pulldown: 3 x 8
    • Seated Cable Row: 3 x 8
    • One Hand Lat Cable Pulldown: 3 x 8 each side
    • Cable Rope Pullup to isolate neck muscles: 3 x 8
      Tricep pulldown rope is attached to bottom cable ring and pulled up so the center of the rope is touching close to the adam's apple.
    • Deadlift: 3 x 8


    • Incline Seated DB Curls: 3 x 8
    • Standing Hammer Curls (with a special bar): 3 x 8
    • Preacher Bench: 3 x 8
    • Standing Cable Curl: 3 x 8

    30 minute regular paced walk home.

    Wednesday: Shoulders and Abs
    30 minute fast paced walk to the gym to get heart rate up.
    • Seated DB Overhead Press: 3 x 8
    • Front Lateral DB Shoulder Raises: 3 x 8
    • Side Lateral DB Shoulder Raises: 3 x 8


    • Crunches (shoulder blades off ground for 2 seconds per rep): 3 x 8
    • Leg Raises: 3 x 8
    • Ab Twists (on ball, 45lb plate): 3 x 8
    • Push-up position, but on elbows not hands for: 1 x 1 minute.

    30 minute regular paced walk home.

    Thursday: Rest

    Friday: Total Body Workout
    30 minute fast paced walk to the gym to get heart rate up.
    • Flat Bench: 3 x 12
    • DB Curls: 3 x 12
    • Tricep Pushdowns: 3 x 12
    • Squats: 3 x 10
    • Wide Grip Pullups: 3 x 12
    • Seated Rows: 3 x 12

    30 minute regular paced walk home.

    Saturday and Sunday: Rest, lots of walking through London

    Notes about my routine: First, I always use a spot (with the exception of cable exercises). Second, I am working on a routine that I nabbed bits and pieces from Kelly Baggett's routine where I have worked out my maxes and work at certain percentages of my maxes, increasing each week to improve strength.

    Supplements
    • Whey Protein Powder
    • Cell-Tech Creatine
    • Multi-Vitamin
    "it's you against you, it's the paradox that drives us all"

    6'1", 206, 11.5%
    Bench: 285
    Squat: 275
    DeadLift: 335
    -------------
    Total: 895 and moving up.

    Check my progress and read more in My Journal.

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  3. #2
    Big, Strong, Fast Machine MJS's Avatar
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    Also drink about a gallon and a half of water daily. More on alcohol consumption nights.
    "it's you against you, it's the paradox that drives us all"

    6'1", 206, 11.5%
    Bench: 285
    Squat: 275
    DeadLift: 335
    -------------
    Total: 895 and moving up.

    Check my progress and read more in My Journal.

  4. #3
    C.S.C.S. ddegroff's Avatar
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    Diet: add more fat little less protein.

    Routine: Interesting split never seen anything like it. I would add SLDL's in there. What are leg raises? are you meaning leg ext, or leg curls? Oh yeah add deadlifts in there too.

  5. #4
    Big, Strong, Fast Machine MJS's Avatar
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    Quote Originally Posted by ddegroff
    Diet: add more fat little less protein.

    Routine: Interesting split never seen anything like it. I would add SLDL's in there. What are leg raises? are you meaning leg ext, or leg curls? Oh yeah add deadlifts in there too.
    Also, quick new-to-the-forums question. What is an SLDL?
    "it's you against you, it's the paradox that drives us all"

    6'1", 206, 11.5%
    Bench: 285
    Squat: 275
    DeadLift: 335
    -------------
    Total: 895 and moving up.

    Check my progress and read more in My Journal.

  6. #5
    Senior Member getfit's Avatar
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    montreal quebec
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    Quote Originally Posted by ironman2284
    Also, quick new-to-the-forums question. What is an SLDL?
    stiff/straight legged deadlift
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  7. #6
    Senior Member getfit's Avatar
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    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  8. #7
    Big, Strong, Fast Machine MJS's Avatar
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    Quote Originally Posted by getfit
    stiff/straight legged deadlift
    Thanks, getfit.
    "it's you against you, it's the paradox that drives us all"

    6'1", 206, 11.5%
    Bench: 285
    Squat: 275
    DeadLift: 335
    -------------
    Total: 895 and moving up.

    Check my progress and read more in My Journal.

  9. #8
    Big, Strong, Fast Machine MJS's Avatar
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    I was planning on doing a more upper body based workout without as much leg work. I was content on the walking improving muscle size and shape - in addition to squatting once a week. Should I include some leg curls, extensions, and calf raises on my Total Body Workout day, and change it into a more leg isolated day?

    Also, I know the split isn't common. Anyone with a comment on whether they think it will be good or bad?
    "it's you against you, it's the paradox that drives us all"

    6'1", 206, 11.5%
    Bench: 285
    Squat: 275
    DeadLift: 335
    -------------
    Total: 895 and moving up.

    Check my progress and read more in My Journal.

  10. #9
    C.S.C.S. ddegroff's Avatar
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    I like squat, Deadlift, SLDL, Leg Press, Lunges. I personally hate leg curls and leg curls because those machines don't fit me right and I like free weights.

    Actaully, I like the split, you seem to have good rest periods in there. I would try it out to see how it works. If you seem to be extra tired and start missing workouts, your probably overtraining and need to lower the volume or add more rest days.

  11. #10
    Got Intensity? DGabe24's Avatar
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    One thing that concerns me in your routine is your very first day, you have your squats on the same day as bench press. My suggestion would be to take your squats from Monday and put them into Wednesday since you don't seem to have a compound exercise for that day. As a replacement, you should put in Close-Grip, as that works out chest and tri's perfect for your Monday workout. One other thing I am not quite sure of is that you have

    # Tricep Cable Pulldowns: 3 x 8
    # Tricep Cable Pushdown: 3 x 8

    Not sure exactly what your pulldowns are? Maybe you mean just normal pulldowns for your lats / back? Need some clarification here, but other than the squats on Monday you're routine looks pretty solid.

    Dieting, like ddegroff said little more fat, little less protein would be ideal. However you do seem to be doing a sufficient amount of cardio so this diet might turn out alright. Anyways, best of luck to you, I'll be checking in to see your progess
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  12. #11
    Big, Strong, Fast Machine MJS's Avatar
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    Quote Originally Posted by DGabe24
    One thing that concerns me in your routine is your very first day, you have your squats on the same day as bench press. My suggestion would be to take your squats from Monday and put them into Wednesday since you don't seem to have a compound exercise for that day. As a replacement, you should put in Close-Grip, as that works out chest and tri's perfect for your Monday workout. One other thing I am not quite sure of is that you have

    # Tricep Cable Pulldowns: 3 x 8
    # Tricep Cable Pushdown: 3 x 8

    Not sure exactly what your pulldowns are? Maybe you mean just normal pulldowns for your lats / back? Need some clarification here, but other than the squats on Monday you're routine looks pretty solid.

    Dieting, like ddegroff said little more fat, little less protein would be ideal. However you do seem to be doing a sufficient amount of cardio so this diet might turn out alright. Anyways, best of luck to you, I'll be checking in to see your progess
    Thanks for the feedback Dgabe. I agree with the movement of the squats. The reason I put them on Monday originally is because I have read that they are a good release of testosterone in the body - possibly improving my results throughout the week.

    As far as cable pulldowns what they are is the following: I take a rope, with two knots at either end. I grab the knots, palms to the ceiling, and hold them with my fingers. Then I pull down, splitting the rope to each side of my outter thighs and hold for a second. Provides a really good burn that feels different than most other exercizes. I hope that clears the question up. I think more people should do it - I kind-of stumbled upon it - my best find yet.

    Also, I should have clarified that on my last two sets of flat bench where I go extremely slowly, the first is normal grip, the second is close grip. It provides for a good transition to the tricep workout.
    "it's you against you, it's the paradox that drives us all"

    6'1", 206, 11.5%
    Bench: 285
    Squat: 275
    DeadLift: 335
    -------------
    Total: 895 and moving up.

    Check my progress and read more in My Journal.

  13. #12
    Got Intensity? DGabe24's Avatar
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    Awesome, the cable pulldowns sound like they work great for you. The CGBP (close-grip) is a great transition but i think 1 set might be insufficient. I would do at least 2-3, and then if you feel by your tricep extensions your triceps are shot I would take the tri extensions out completely. Close-grip, pulldowns, and pushdowns should be plenty for your triceps, but I would play that as it comes as far as taking out the OH extensions or not. Lets get the progress-ball rollin
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

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