Critique please

[Patro]

Hi everyone. I'm brand new here; this is my first post. Can anoyne give me some advice?

Here's what I've been doing, every other day for 22 days. I'm not seeing results and need some help.
I eat breakfast of two eggs, guava juice, bread/butter/kaya (it's like honey).

Lunch: Normally salmon and white rice, watermelon, shredded cabbage with salad dressing and miso soup.

OR

Veg. foot-long Subway sandwich

OR

All vegetarian Indian food of rice, beans, curry, vegetables.

Dinner: Usually noodles, or potatoes. maybe pasta.

No bull**** drugs or alcohol ever. No supplements or vitamins.

Day 1:
Run 1 mile

Biceps curls
25@40 lbs
15@60
10@80
10@100
10@120

Triceps Extentions
25@60
15@80
10@100
10@120

Chest Fly
15@60
10@80
10@100
10@120

Lateral Raises
15@60
10@80
10@100
10@120

Then I reapeat all again, but I start with the heaviest and go until total failure, then drop some weight and go lighter until TF, then lower and so on.

Day 2:
REST

Day 3:
Run 1 mile

Squats
15@140
10@160
10@180
10@200

Leg extentions
15@40
10@60
10@80
10@100
10@120

Leg curls
10@60
10@80
10@100

Then repeat again, starting with heavy and working until TF, then drop weight and go to TF again, etc.

Day 3:
REST

Day 4:
Same as day 1

Day 5:
REST

Day 6:
Same as day 2

Day 7:
Rest

I've done this 11 times (3 weeks) and I'm not seeing **** for results. What's up?

 

[I Are Baboon]

What are your goals? What are you trying to accomplish?

 

[Arnold]

Yes, please post your goals.

One thing I can say is you should increase your meals from 3 to 5 per day.

Other than that, we would need to know what you're trying to achieve before we can give any advice.


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got muscle?

 

[bludevil]

You may also want to eat a little more protein. I see a lot of veggies/carbs in your diet but very little protein.
With all those exercises and aerobics you need more protein to help maintain your muscle mass.

 

[BroadStreet]

WAY to many reps ad sets. Cut it back and increase the poundage. Although you give adequate rest, I'd say you are overtraining.

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[KoreanNoodle]

I also don't see a varity of exercises. For a good balance workout add some variety, but that also depends on your goal. Power,strength,endurance,weight loss, etc....

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Somepeople were destined to succeed. I am determined to succeed.

 

[Patro]

Right. So I'll add more protein.

And yes, I know I'm neglecting my back/chest/abs.

What about the running? Should I increase/decrease it? I do a mile every other day; 5:45.

GOALS: Like many people, I'd like to lose weight and add muscle. But I'm not sure if I can do them both at once. Can I?

I'm 5'11" 193. Not fat, but have a belly. I'd rather lose the weight than put on muscle.

Thanks

 

[Cackerot69]

You already know the answers

 

[Scotty the Body]

Originally posted by Patro:
What about the running? Should I increase/decrease it? I do a mile every other day; 5:45.

I'm 5'11" 193. Not fat, but have a belly. I'd rather lose the weight than put on muscle.

Thanks

I would increase your running, 1 mile isn't much, go for a 20 to 30 minute jog first thing in the morning.
I wouldn't do the cardio and weight train on the same days, maybe you could do your cardio on your off days.



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Just another day in the gutter

 

[Patro]

Cackerot69:

OK you busted me. I figure if everybody on every b. board says the same thing, it must be correct, right? hahaha

-Patro