Hi all. Let me give a little background on myself.
My name is Carl. I am 5'10", 187 lbs, 43 years old. I used to work out with weights on and off from the time I was in my early 20's to about 30 years old. I never looked into how to do it properly (I was not pushing myself enough, being comfortable with lifting a certain amount of weights and not pressing to increase or do anything to failure) and therefore was never really muscular (or buff I should say) but very fit.
I have stayed in pretty good shape but back in late May I was nearly at 200 pounds, not exercising, and eating extremely bad (fast food most of the time). I started by getting my eating habits back in order and riding a bike several times a week. I was able to lose about 12 pounds in 6 weeks.
My buddy at work had been wanting to get back into working out with weights but wasn't finding anyone who would work out with him on a consistient basis. I finally decided to make the committment and on July 7th we started working out at his house after work three days a week. He knew about a lot of the things I have since found out about on this website (changing weight amounts, reps in sets, lifting to failure, etc.).
I have been reading a lot on these forums since I found them about 2 weeks ago and trying to get really serious about getting really fit. I have taken a lot of the diet advice and am getting lots of protein, especially after workouts. I was just working my upper body (shoulders, arms, chest, triceps) but since last Monday I am now incorporating my lower and middle body (calfs, legs, butt, abs).
I feel so much better and the only problem I have had so far is that ironically I do not seem to be sleeping as well. I seem to be getting enough sleep but am waking up several times during the night. I figured maybe it is because I am eating before I go to bed (cottage cheese, yogurt, or natural PB).
I am not looking to compete or become super buff but do want tone my body and build some mass. I think my weight is good and probably want to maintain it about where I am now (note: since I have been working out and eating right my weight has stayed right at 187 while my waist size has gone from 34 to 33). I realize that different things work for different people but I want to post my workout schedule and diet for comments and suggestions, good or bad. I am interested in knowing if it (the workout) seems to be too much, not enough, not enough variety, any other suggestions anyone may have based on my goals and if I am on the right track for my diet.
I am glad to be aboard and looking forward to my journey!
Here is my workout:
Mon/Wed/Fri
Dumbell Curls- Alternate
6 sets 20 reps- less weight (25 lbs)
4 sets 12 reps- more weight (45 lbs)
Dumbell Extension-Alernate
(One dumbell behind head)
6 sets 20 reps-less weight (35 lbs)
4 sets 12 reps-more weight (50 lbs)
Bench Press (Machine)-Alternate
6 sets 20 reps (165 lbs)
4 sets 12 reps (195 lbs)
Pec Deck (Machine)-Alernate
6 sets 20 reps (55 lbs)
4 sets 12 reps (85 lbs)
Lat Pull-Down(Machine)-Alternate
6 sets 20 reps (195 lbs)
4 sets 12 reps (215 lbs)
Tues/Thurs
Bicycle- 5 miles (30 minutes)
Leg Raise 4 sets 15 reps
Crunches 4 sets 15 reps
Reverse Crunches 4 sets 15 reps
Side Bends (w/dumbells-25 lbs)- 4 sets 16 reps each side
Side Twists- 4 sets- 16 reps each side
Squats (W/dumbells- 20 lbs)- 4 sets 15 reps
Lunges (w/dumbells- 20 lbs)- 4 sets 16 reps (8 each side)
Dumbell Calf Raises (30 lbs)- 4 sets 25 reps
Sat/Sun
Bike ride approx 10 miles (50 minutes to 1 hour)
Diet
Meal 1- Protein Shake (mixture-4 proteins)- 46 grams protein
Banana/Apple/ 3/4 cup raw oats
Meal 2- 1/2 can tuna or 4 oz chicken/beef/fish
1 slice whole wheat bread
apple or peach
1/2 cup granola
Meal 3- 1/2 can tuna or 4 oz chicken/beef/fish
2 Hard Boiled Eggs
10 small carrots
Meal 4- Whey Protein Shake-51 grams protein
1 cup mixed berries
Apple
Meal 5- Fish, Chicken, Beef (apporx 4 oz)
Brown or Wild Rice (1/2 cup)
Meal 6- 1/2 cup cottage cheese
1/2 cup yogurt
2 tablespoons natural peanut butter
Fresh Veggies (1 cup)
My name is Carl. I am 5'10", 187 lbs, 43 years old. I used to work out with weights on and off from the time I was in my early 20's to about 30 years old. I never looked into how to do it properly (I was not pushing myself enough, being comfortable with lifting a certain amount of weights and not pressing to increase or do anything to failure) and therefore was never really muscular (or buff I should say) but very fit.
I have stayed in pretty good shape but back in late May I was nearly at 200 pounds, not exercising, and eating extremely bad (fast food most of the time). I started by getting my eating habits back in order and riding a bike several times a week. I was able to lose about 12 pounds in 6 weeks.
My buddy at work had been wanting to get back into working out with weights but wasn't finding anyone who would work out with him on a consistient basis. I finally decided to make the committment and on July 7th we started working out at his house after work three days a week. He knew about a lot of the things I have since found out about on this website (changing weight amounts, reps in sets, lifting to failure, etc.).
I have been reading a lot on these forums since I found them about 2 weeks ago and trying to get really serious about getting really fit. I have taken a lot of the diet advice and am getting lots of protein, especially after workouts. I was just working my upper body (shoulders, arms, chest, triceps) but since last Monday I am now incorporating my lower and middle body (calfs, legs, butt, abs).
I feel so much better and the only problem I have had so far is that ironically I do not seem to be sleeping as well. I seem to be getting enough sleep but am waking up several times during the night. I figured maybe it is because I am eating before I go to bed (cottage cheese, yogurt, or natural PB).
I am not looking to compete or become super buff but do want tone my body and build some mass. I think my weight is good and probably want to maintain it about where I am now (note: since I have been working out and eating right my weight has stayed right at 187 while my waist size has gone from 34 to 33). I realize that different things work for different people but I want to post my workout schedule and diet for comments and suggestions, good or bad. I am interested in knowing if it (the workout) seems to be too much, not enough, not enough variety, any other suggestions anyone may have based on my goals and if I am on the right track for my diet.
I am glad to be aboard and looking forward to my journey!
Here is my workout:
Mon/Wed/Fri
Dumbell Curls- Alternate
6 sets 20 reps- less weight (25 lbs)
4 sets 12 reps- more weight (45 lbs)
Dumbell Extension-Alernate
(One dumbell behind head)
6 sets 20 reps-less weight (35 lbs)
4 sets 12 reps-more weight (50 lbs)
Bench Press (Machine)-Alternate
6 sets 20 reps (165 lbs)
4 sets 12 reps (195 lbs)
Pec Deck (Machine)-Alernate
6 sets 20 reps (55 lbs)
4 sets 12 reps (85 lbs)
Lat Pull-Down(Machine)-Alternate
6 sets 20 reps (195 lbs)
4 sets 12 reps (215 lbs)
Tues/Thurs
Bicycle- 5 miles (30 minutes)
Leg Raise 4 sets 15 reps
Crunches 4 sets 15 reps
Reverse Crunches 4 sets 15 reps
Side Bends (w/dumbells-25 lbs)- 4 sets 16 reps each side
Side Twists- 4 sets- 16 reps each side
Squats (W/dumbells- 20 lbs)- 4 sets 15 reps
Lunges (w/dumbells- 20 lbs)- 4 sets 16 reps (8 each side)
Dumbell Calf Raises (30 lbs)- 4 sets 25 reps
Sat/Sun
Bike ride approx 10 miles (50 minutes to 1 hour)
Diet
Meal 1- Protein Shake (mixture-4 proteins)- 46 grams protein
Banana/Apple/ 3/4 cup raw oats
Meal 2- 1/2 can tuna or 4 oz chicken/beef/fish
1 slice whole wheat bread
apple or peach
1/2 cup granola
Meal 3- 1/2 can tuna or 4 oz chicken/beef/fish
2 Hard Boiled Eggs
10 small carrots
Meal 4- Whey Protein Shake-51 grams protein
1 cup mixed berries
Apple
Meal 5- Fish, Chicken, Beef (apporx 4 oz)
Brown or Wild Rice (1/2 cup)
Meal 6- 1/2 cup cottage cheese
1/2 cup yogurt
2 tablespoons natural peanut butter
Fresh Veggies (1 cup)