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I need help with my daily routine


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Posted by: Av8tor

I have been doing Body-For-Life for the past 6 months with pretty amazing results. I went from 6'2" 205 (Soft as hell), to 6'2" 175 (and pretty ripped). My fear is that I'm gonna keep losing weight and therefor, muscle. I'm a pilot so I have to supplement a lot on the road. Here's my current typical days food intake:

~9:00 Myoplex or Met-Rx shake (sometimes with TBSP Low Fat Peanut butter or a banana) made with water. I often add insant coffee to wake me up.

~11:30 Turkey and Non-fat cheese on whole wheat tortilla (I use Tumaro's Low fat tortillas). Maybe add some dill relish and mustard or NF mayo.

~14:30 Protein Bar (Love Met-RX Choc. Choc. Chip Protein Plus) or Myoplex or Met-Rx Shake

~16:30 Can of Tuna on Whole wheat tortilla.

~18:30- 19:00 Grilled chicken breast with baked sweet or regular potato (often with Newmans Pineapple salsa). Green beans or salad. I only eat vinegar on my salad.

22:00 Myoplex or Met-Rx Shake. Maybe some fruit or NF Pudding thrown in.

Here's my workout schedule

With all exercises I do the following reps: 12, 10, 8, 6, 12 with 1 min rest between
and then immediately another exercise of the same muscle group set of 12 with no rest.

Monday - Upper Body

Chest
Incline Dumbbells
Incline Flys

Shoulders
Military press (Front)
Front Raises or Arnold Press

Back
Pull-downs (Front or Rear)
1 arm rows or two arm rows

Triceps
Lying Tricep Ext.
Skull crushers or Kickbacks

Biceps
Wide Grip Curls
Hammer Curls or Incline DB Curls


Tuesday

Cardio- Run 4 miles at 7-7:30 Pace

Wednesday - Lower Body and Abs

Quads
Squats
Leg Ext

Hams
Leg Curls
St. Leg Deadlifts

Calves
Angled calf raises
1 leg calf raises

Abs
Crunches
Leg lifts/Twisting crunches

Thursday

Cardio - Run 4 miles at 7-7:30 Pace

Friday

Upper Body again

Saturday - Free Day

Eat whatever I want, whenever I want, As much as I want


Sunday

Cardio - Run 4 miles at 7-7:30 Pace

Questions:

Should I switch to a more typical schedule

Chest/Triceps on Monday
Cardio Tues
Legs and Biceps Wednesday
Cardio Thursday
Back and Shoulders Friday
Cardio Sunday?????


Is it enough to work each body part only once a week. With my current workout for instance during one week my upper body gets hit twice and my lower body once. The next week Lower body twice and upper body once etc......


Is it bad to use supplements so much. I love protein powders. It's so easy to throw in a blender and be done with it.

Why is Natural Peanut Butter better than Low Fat Peanut butter (Had to ask).

I'm thinking of ordering some All the Whey Protein instead of Myoplex and Met-Rx to save some money. What do you think?

Thanks for listening.


Posted by: yellowmoomba

Av8tor -

You are going to "run" your muscles/weight away.


I'd try something like this....

Chest/Triceps on Monday
Cardio Tues
Back and Shoulders Wed
REST Thursday
Legs and Biceps Friday
REST Saturday
Cardio Sunday (or REST)

Good luck!
YM


Posted by: Av8tor

Thanks for the reply. I'm scared to death to stop running, I feel like I'm going to gain all the weight back.


Posted by: yellowmoomba

You have a clean diet. I would not worry about gaining weight. Just monitor yourself (once a week)...

Good luck..
YM


Posted by: Prince

Quote:
Originally posted by Av8tor
Thanks for the reply. I'm scared to death to stop running, I feel like I'm going to gain all the weight back.
if you follow a proper diet and lift weights you will not, I do not do much cardio.



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