I need help with my daily routine

Av8tor · 12-09-2003, 08:55 AM

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.

yellowmoomba · 12-09-2003, 09:38 AM

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

Av8tor · 12-09-2003, 04:36 PM

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

yellowmoomba · 12-11-2003, 09:42 AM

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

Good luck..
YM

**Prince** · 12-11-2003, 11:37 AM

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.

12-09-2003, 08:55 AM	#1
Av8tor Member Elite Member Join Date: Dec 2003 Location: North Carolina Posts: 161 Photos: 2	I need help with my daily routine BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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.

12-09-2003, 09:38 AM	#2
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,465 Photos: 2	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
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

12-11-2003, 09:42 AM	#4
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,465 Photos: 2	You have a clean diet. I would not worry about gaining weight. Just monitor yourself (once a week)... Good luck.. YM
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

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12-09-2003, 04:36 PM	#3
Av8tor Member Elite Member Join Date: Dec 2003 Location: North Carolina Posts: 161 Photos: 2	Thanks for the reply. I'm scared to death to stop running, I feel like I'm going to gain all the weight back.